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As we know by taking care of your gut you’re saying goodbye to a lot of serious diseases. More than half of our immune system is in our GI tract(Gastrointestinal tract) so taking care of your gut will also help to build a good immune system and that will help your body to give a safeguard against germs and viruses.
In past, our digestive system is only known to digest food which consist of one long tube of esophagus and food to absorbed and excreted, but after so much research it was found that if our gut wasn’t doing well it will give rise to so many diseases like high blood pressure, high cholesterol, gastro diseases, etc.
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If your gut isn’t doing well then your whole day won’t go well, there are many solutions to prevent it temporarily, but for a permanent solution, you need to uproot all problems of disease present in your gut. The following ways will help you to find out how to take care of your gut:
Intermittent Fasting
It is a fast of 14-16 hours usually done from 7:00 PM to 9:00 AM of the next day, in which you should drink water and eat fruit. Doing intermittent fasting is allowing your stomach to take some rest, because after eating every hour your stomach will find it hard to digest the food, and that food will become a toxic food to you which will lead to diseases.
It also helps in removing all of the previous junk food remains which are somewhere attached to your stomach. The result of intermittent fasting is going to be visible in 2 weeks and after that, if you’re finding it difficult you can leave it but eat food in a minimum of 5 hours break in a day and 10-12 hours at night. Nowadays, it is also popular in losing weight and lots of celebrities are practicing intermittent fasting daily.
Stay Hydrated
Drinking 3-4 liters of water not only affects our skin to glow but also shows a beneficial effect on the mucosal lining of the intestines. And if you’re doing intermittent fasting, in the morning you can drink vegetable juice or fruit juice popularly known as detox juice which will be going to help detox your whole digestive system. Staying hydrated will help to maintain our healthy gut. Drinking appropriate amounts of water and excreting it will also help our digestive tract to be clean most of the time.
Eat Healthy Diet
If you’re eating so much junk food, then you’ll surely be facing the problem of the gut because unprocessed food takes 30 days to digest totally. So, if you eat a burger 1 month ago it may still be in your digestive system. A healthy diet for the gut is to reduce the high-calorie food, processed and packaged food, high sugar, and high-fat foods and start eating high fiber food. This will help your gut to easily take nutrients apart from the food you eat and contribute to your body's growth. Also try to eat before sunset, because after sunset our digestive system isn’t working that well as it works in a day.
Chew Your Food Properly
By chewing your food properly you are helping your stomach to digest that food without getting so many problems and quickly. By not chewing your food you will eat more food than your body wants, then you’ll realize it after ten to fifteen minutes of eating because more chewing leads to thinking in our brain that we had taken enough food to fill our appetite.
Take Probiotic and Prebiotic Food
You have surely heard that good bacteria are also present in our gut, which helps our gut to improve its health. People who already have good bacteria should avoid this food because if your body produces it no need to take that food physically.
Probiotics are the food that contains that particular bacteria which are highly beneficial for our health, and Prebiotics is the food that contains carbs (fiber) that humans can’t digest but the bacteria present in our gut eat it, which means this type of food gives growth to beneficial bacteria. Examples of Probiotic food are Yoghurt and Sauerkraut(cabbage with lactic acid), and examples of Prebiotic food are banana, soybean, whole grains, garlic, etc. A vegetarian diet contains high levels of prebiotic fiber so it is also helpful in improving your gut health.
Take a Good Sleep
Try to take a minimum of 7-8 hours of sleep daily. When you don’t get enough sleep your hormones like cortisol will imbalance which leads to increased stress and some intestinal problems like the flow of toxins from the bloodstream and intestine. In the study, it is also found that taking less sleep and hunger is also leading to increased appetite.
Don’t take the stress
Stress is the main reason for any disease whether it is chronic or non-chronic diseases. Especially chronic diseases are harmful to our gut. Some ways to lower stress are yoga, meditation, & spending time with family and friends. According to a study, it is found that stress destroys the good microorganism living in the intestine, even if you take 5-10 minutes of stress.
Exercise Regularly
Along with yoga and meditation, we should also exercise for good gut health and weight maintenance. By doing exercise calories will burn and it reduces fat from our body so it may also improve your gut health.
Don’t take pills unnecessary
If you are taking pills or antibiotics for generating bacteria they won’t be able to help you in the long run, as our body generates them automatically. No need to take them artificially. If you’re facing a shortage of good bacteria in your gut, you’ll get them from food like curd, and food that contains lactic acid.
Maintaining a healthy gut will lead to a better immune system and overall health. By making a good lifestyle and following the above ways like eating properly, getting enough sleep, and exercising regularly will give you results in 2-3 weeks. Digestive issues can also be a sign of something big, if you’re not usually finding your gut healthy, you should first contact gastroenterologists to avoid a serious problem.