Your overall health depends on the health of your gut. And, keep your gut healthy is the secret to a good mood, bright and clear skin, healthy weight loss, and a healthy brain.
Referred to as the second brain thanks to the brain-intestine connection created by the vagus nerve, the gut has been shown to determine how healthy your brain is. The connection affects hormone production, and it also causes inflammations. With poor gut health associated with anxiety and depression, it only makes sense that you keep it as healthy as it can be.
As you look into residential roofing services, you can make your gut healthier in the following ways:
- Eat fermented foods often
Kimchi, sauerkraut, kombucha, yogurt, kefir, and tempeh should be on your menu given the host of microflora they contain. These fermented foods have good bacteria which promote healthy digestion while creating a protective lining within the walls of the intestines. Since they get digested with the rest of the food you eat, you can take them at any time.
- Deep breathing
Besides stress and anxiety management, deep breathing before meals is helpful as it encourages healthy digestion. Slow and long breaths from your belly will activate the parasynthetic nervous system which takes you to the rest and digest phase that results in better processing of foods. It also encourages better absorption of nutrients eliminating gas especially if you eat fast.
- Eat more plant fibers
Plant fiber will feed the healthy gut bacteria. So, your meals should have more prebiotic foods to keep the digestive system running properly and processing good well.
Unless you’ve never felt bloated and unable to pass healthy stools, you shouldn’t undermine the power of artichoke hearts, bananas, fruits and the dark leafy vegetables.
You also need to eat more legumes. Like fruits and vegetables, chickpeas, lentils, green peas, whole grains, and beans have fiber and are good for gut bacteria.
- Reduce the intake of foods with artificial sweeteners
Used as a replacement for sugars, artificial sweeteners are unhealthy, and they affect the gut ecosystem negatively. Besides impairing insulin response and function, the artificial sweeteners like aspartame increase the concentrations of disease-causing bacteria in the body.
- Babies should be breastfed for at least 6 months
While it’s believed that a baby’s gut microbiome begins development at birth, some studies show that it could begin before birth, growing continuously for the first two years of a child’s life. Bifidobacteria which digests the sugars in the breast milk develop in these early years.
Introducing formula milk early in an infant’s life alters the bacteria and the entire gut environment. At the same time, breastfeeding lowers risks of obesity and allergies among other conditions.
- Eat more foods rich in polyphenols
Cocoa, red wine, grapes, green tea, almonds, broccoli, onions, and blueberries contain polyphenols. Polyphenols are chemical compounds that reduce oxidative stress, inflammations, and blood cholesterol levels. Though indigestible by humans, gut bacteria break them down for the effects above.
Polyphenols also increase the concentrations of Lactobacillus and Bifidobacteria while reducing clostridia quantities. You should use extra-virgin olive oil over other oils.