You have lived with your instinct since birth, but science is just discovering what really makes it work. Of course, you may know from experience that dairy products make you feel bad, but research is beginning to show the exact effect that your latte could have on your microbiome, also known as the complex mixture of millions of bacteria and other living things. that reside in our guts. . And if you think something with your microbiome is off, these strange intestinal health remedies can really give your GI a boost.
If you think that your intestine is not healthy, there is more choice than probiotics and prebiotics (although they are a very good start). There are a number of more unexpected treatments that could help your microbiome change from flight to flowering. Microbiomes that fail in fire can appear in several ways. Healthline explains that insomnia, digestive distress or sudden intolerances to food are potential signs of a bowel that may need a little TLC. Your GP may also have told you that your microbiome needs attention after a course of medication; Antibiotics, of course, kill good and bad bacteria. A healthy microbiome is one in which as many "good" microbes flourish as possible, so here are some unusual tips and tricks to improve your intestinal health.
Yes, staying active can help your intestinal health. A study conducted in 2019 found that good microbial diversity is related to cardiovascular health in women who have survived breast cancer, which may be difficult for the microbiome. The scientists behind the study suggested that increasing your heart rate and improving your overall cardiovascular fitness can be a good way to help maintain a healthy gut microbiome or regenerate a damaged gut microbiome.
Carbohydrates are not the devil. A study conducted in 2017 found that when it comes to grains, it is better for the gut microbiome to use whole foods instead of refined grains, since in just six weeks, that produces a change in the healthy levels of intestinal microbes. Do you want to help your intestinal health? Change foods made from white flour and white rice to whole grain pantry fillings such as wholemeal flour, oatmeal, brown rice, bulgur wheat, buckwheat and barley.
This is an interesting possibility that has not been proven to work at all, but it might be worth talking to your doctor. Zinc carnosine is a supplement commonly available at health food stores, and has been found in several studies to help the guts that have problems with their outer membranes. A study conducted in 2016 recommended zinc carnosine for Olympic athletes on the basis that intestinal mucosa or membranes appear to be more porous in people who perform incredibly intense exercises in adverse environmental conditions. If you are a serious marathon runner or you love intense exercise, and you find that you seem to have visceral problems, this may be something you talk to your doctor about.
Starch has an important role in the intestine. A study conducted in 2017 found that foods with "resistant starch" (starches that do not break down easily in the small intestine and become a source of fiber for microbes) can be very good for our insides. The study mentions potatoes, bananas, whole grains and legumes as good sources of resistant starches, so try to keep some of them as part of your eating plan.
Professor Tim Spector wrote for BBC Science Focus in 2019 that an easy, if not unexpected, way to improve your gut microbe is to start developing a taste for green tea. The reason? It contains important microbes in the form of polyphenols. "Polyphenols are antioxidants that act as fuel for microbes, some examples are nuts, seeds, berries, olive oil, brassicas, coffee and tea, especially green tea," he wrote. Green tea also contains less caffeine than coffee, so drinking a cup will not keep you awake all night.
Neuropsychiatrist David Cox explained in The Guardian in 2018 that reducing your blood sugar levels by relying on artificial sweeteners can be difficult for your gut. "Artificial sweeteners such as aspartame are commonly found in foods as sugar substitutes," he wrote. "However, it has been found that aspartame alters intestinal bacteria in human and animal studies, and these changes appear to result in elevated blood sugar levels and increased susceptibility to metabolic disease." Unrefined sugars, such as honey, agave and maple syrup, are useful if you consider your stomach.
Are you a routine creature? For the sake of your bowels, get out of your routine. Eating a wide variety of fruits, vegetables, grains and meats seems to help create a diverse and healthy microbiome. Professor Spector wrote in Science Focus, "The Hadza people of Tanzania have an intestinal microbial diversity that is one of the richest on the planet and 40% higher than the average American (…) The average Hadza person eats around 600 species of plants and animals in a year and has a large seasonal variation. " In comparison, "Westerners have less than 50 species in their diet."
The dieting expert, Professor Kevin Whelan, told the BBC in 2018: "Dietary diversity is about challenging the concept of constantly eating the same thing – for example, if you fish regularly, make sure it's not always salmon. to have whole grains Regularly, but not only whole grain bread ".
Intestinal health corrections can be quite simple. Get out of your routine, eat lots of vegetables and whole grains, and raise your cardiovascular levels. Your instinct will be much happier, and you can tell your friends that you have tried every Dish in the local salad bar, even the one with the fermented seasoning.