Have you ever felt “butterflies” in your stomach when you are stressed or excited? Have you ever learned to “listen to your intuition?” same. It’s no secret that we feel emotions in our physical bodies. But looking after your gut health can also be a secret happiness?
The gut controls more than just digestion. Search It’s increasingly showing how strong the connection between the brain and the gut is – as if there wasn’t enough already Reasons To take care of our gut health! Navigating new health information can be challenging, but don’t worry. I got you covered. As a dietitian, I share what I’ve found in my research and the tips I share with clients. If you’ve heard about the gut-brain connection but aren’t quite sure what it means, read on to learn more.
The system of communication between your gut and your brain is known as the gut axis, also known as gut connection. Our digestive system (the digestive system for short) is made up of millions of neurons. These neurons are connected to your brain through nerves in the nervous system, the largest of which is the vagus nerve. The vagus nerve is able to send signals back and forth between the gut and the brain. Aside from neurons, the digestive system also contains trillions of microbes (usually bacteria) that play a role in immune function and inflammation. They also release chemicals that affect how your brain works. for example, Gut bacteria make up about 95% of the body’s supply of serotonin (The happy hormone).
As it is more Research Scientists and medical professionals alike are beginning to better understand the relationship between digestion and the way we think. This is also why there is an emerging field for nutritional psychiatry Connecting the foods we eat to our mental health. Although all mental health symptoms should be dealt with with your doctor or therapistTaking care of your gut health may also improve your mood. While there are many ways to take care of your gut health, here are five of my favorite tips I always recommend to clients.
1. Stay hydrated
I’ve heard it before, and I’ll say it again: Water is your best friend. Water keeps things moving and helps your body digest all the different foods you eat each day. In addition, it maintains the regularity of bowel movements, which is critical for the health of those microbes that play a major role in the body’s production of serotonin.
The general guideline is to drink half your body weight (in ounces) of water each day. but, Needs may vary Depending on the outside temperature, exercise and age. Although it sounds simple, I have often found that drinking enough water is a struggle for most people, myself included. carries a Bottle of water With you is one of the easiest ways Make sure to drink enough water All day long (bonus if it’s nice!). To take it one step further, try using a pipette.
2. Choose the fiber
there Different types of fiber in the foods we eat. Some act as a binding mechanism to push food through the digestive system to create regular bowel movements. Some act as prebiotics to provide food for gut bacteria. Fiber can be found in whole grains, fruits, vegetables, nuts, legumes, and more. No matter what types of foods you eat, it is important that you consume an adequate amount of fiber each day. Search showed that adequate fiber intake is associated with a more diverse gut microbiome. A more diverse gut microbiome is associated with better nutrient absorption — better overall health, including brain health.
If you aren’t already incorporating fiber into your diet, don’t worry. Be sure to add additional fiber gradually over a few weeks. Going from eating less fiber to 25 grams per day may cause potential gastrointestinal distress, such as bloating or cramping. (Think: adding a side of veggies with lunch or pairing a handful of berries with breakfast.) Finally, be sure to drink plenty of water for prevent constipation With the addition of more fiber.
3. Eat a variety of plants
When it comes to your diet, variety is the spice of life. Eating a diet rich in fruits and vegetables can ensure that your micronutrient needs are met. It’s also key to a healthy gut. one study It found that those who consumed more than 30 different plants per week had more diverse gut bacteria than those who ate 10 or fewer plants. If this sounds difficult, it may be easier than you think. When preparing meals, consider additional fruits and vegetables you can add, such as fruit over oatmeal or roasted vegetables with pasta. attempt Meal preparation With seasonal fruits and vegetables, or aim to choose a produce item you’ve never tried before Grocery shopping. Additionally, choosing plant-based snacks such as mixed nuts, veggies, hummus or fruit with yogurt can help get you through your day.
4. Choose fermented foods
Fermented foods like yogurt, kefir, kimchi, and sauerkraut provide good bacteria for your gut, which helps maintain a diverse gut microbiome — and you already know that a diverse gut microbiome can mean a healthier gut-brain connection, serotonin production, etc. . in one studyResearchers determined that individuals who consumed sauerkraut for six weeks had improved symptoms of irritable bowel syndrome (IBS), such as bloating and gas. In addition, it improved the composition of the gut microbiome. To reap the benefits of fermented foods, aim to incorporate them into your daily meals. Try adding tacos, salads, or your favorite treats with sauerkraut or kimchi, or replace plain yogurt with probiotic-packed coconut or full-fat yogurt.
5. Take time to stretch
stretch Often ignore himEspecially when it comes to improving gut health. You probably already know that stretching can release stress and face the effects One of the many hours of sitting we do every day, but it can also help improve digestion. Stretch like downward dog and cow cat Great for reducing symptoms of gas and bloating, total stretching improves blood flow to organs, aiding in a smoother digestive process and a healthy gut-brain connection. as an advantage, Stretching can help reduce stressIt is a great way to unwind after a long day. You don’t need a lot of time to stretch. Incorporating five minutes into your work day or before bed is enough to make a difference.
These tips are not intended as a treatment for any contagious conditions, anxiety or depression. If you suffer from gastrointestinal disease, please consult your doctor or gastroenterologist, and if you You think you may be suffering from depression or anxiety, it is important to reach out and get help. See your doctor, reach out to a therapist, and/or talk to a close friend or family member.
Never disregard professional medical advice or delay in seeking it because of something you have read in this article.