What are the main enemies of the intestinal microbiota? How can fatigue, stress, eating imbalances, and taking certain medications, like antibiotics (how to improve your intestine or gut), protect him, we act on all fronts.
Tips to Improve Your Intestine or Gut
1. Taming Stress
It has long been known that mental tensions can unbalance our microbiota and result in pain and disturbances in transit.
It has just been discovered that the opposite is equally true: an unbalanced microbiota increases sensitivity to stress, promotes anxiety, and depresses access...
A really vicious circle. If it is impossible to escape all sources of stress, you can teach your body to “digest” it. Learn: how to cure stress and anxiety with yoga.
Nothing like that; to achieve this, a weekly activity that soothes the spirit and helps to take care of oneself. Yoga, Tai-chi, Qi Gong, and sophrology are good solutions! You can also book small moments every day to "unplug.”
2. Avoid Vitamin D Deficiency
“Bowel disorders often go hand in hand with vitamin D deficiency,” says Vanessa Lopez, a naturopath.
Very pale or very pigmented skin, as well as the elderly, have every interest in taking the point with their doctor regarding their needs.
“If they need supplementation, I avoid synthetic vitamin D bulbs,” says the naturopath. They are too dosed and contain adjuvants. In laboratories, D contains natural vitamin D drops.
Plants, Nutergia, and Yves Ponroy. In any case, to allow our organism to synthesize enough, it is necessary to get a little sun, even in overcast weather, every day. Egg yolk, fatty fish, and cod liver oil also contribute a little.
3. To Insist on Chewing Well
Good digestion begins with good chewing. So we take the time to eat. Struggling to slow the pace? We rested his fork after every bite. If that’s not enough, we go straight to chopsticks. It is time to find better habits.
A “soft” diet is not recommended as well; products that require chewing are kept on the menu to improve your intestine or gut.
Finally, we avoid getting hungry at the table, and we forget parasitic activities like reading or watching TV, which disconnect us from our taste sensations and disturb digestion.
4. Ensure Glutamine Industries
Glutamine is an amino acid indispensable for the proper functioning of intestinal cells. “It is mainly found in animal proteins (meat, fish, eggs, dairy products) and vegetables (legumes, cereals),” explains Vanessa Lopez.
And in lesser quantities in parsley, raw spinach, miso sauce, and dried fruit. High-dose sports, a vegan diet, and some diseases can cause deficiencies that can be remedied with dietary supplements.
5. Move Every Day
A sedentary lifestyle negatively affects digestion: the food bowl stagnates in the intestines, and nervous tension accumulates...
You have to move your body to avoid constipation and bloating. Ideally, at least 45 minutes, three times a week, focusing on endurance sports-type swimming, Nordic walking, cycling, and rowing.
But all physical activities are beneficial. It is also good to walk for 20 minutes a day. It is even better to do it in full consciousness:
by paying attention to its environment, to the supports of its feet, and to its breath, without having the head bent on its cell phone.
6. Thinking about Omega-3s
These essential fatty acids promote the adhesion of probiotics to the surface of the intestinal mucosa, which improves their efficacy.
Omega-3s are found mainly in fatty fish (mackerel, sardine, herring, and salmon) and certain vegetable oils (flax, walnuts, rapeseed, hemp, and camelia).
7. Taking Probiotics
To find a quality microbiota after antibiotic treatment, you can make a cure for probiotics. There are many strains (Lactobacillus plantarum 299v or casein, Bifidobacterium breve), each with its own indications.
To find the one that best fits his needs, we can ask his pharmacist for advice on how to improve your intestine or gut.
8. It Also Helps the Prebiotics
To give the best of themselves, probiotics need allies. The prebiotics allow them to develop optimally by serving them in some way as fuel.
They are found in artichokes, bananas, garlic, leeks, onions, salsify, asparagus, and dandelion. But also chicory, easy to add to its dose of coffee in the morning.
9. Increase Its Fiber Ratio
To ensure good transit, the ideal is to consume 20 to 35 g of fiber per day. To achieve this, we eat two fruits a day, preferably with their skin well cleaned, green vegetables, legumes (lentils, chickpeas, and broken peas), quinoa, bread, pasta, and rice, “but attention:
The increase of these contributions must be very gradual; otherwise, it will cause bloating in susceptible people whose intestines are irritable, warns Vanessa Bozec, the doctor in the pharmacy.
At the same time, for these fibers to keep their promises and inflate enough in the colon, you have to think about drinking about 1.5 liters of water a day, in the form of drinks, tea, infusions, soups, etc.
10. Adopt Abdominal Respiration
Practiced for just a few minutes each day, this breathing that mobilizes the diaphragm is very useful to become aware of its belly and relax. Its viscera. Just sit in a quiet place with your back relaxed but straight.
Slowly exhale through the nose while contracting the entire abdominal strap. This allows the diaphragm to rise and clear the lungs better.
Then you slowly inhale through your nose and bulge your belly. Attention! The increase in oxygen intake may slightly turn the head. It is better to improve your intestine or gut.
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