article image source: freepik.com (link)
(What will be mentioned below is for advice and is not a substitute for consulting a doctor)
It's well known that eating a wide variety of plant-based foods boosts different types of fiber and nutrients, strengthening the diversity of the gut microbiome. But a new study has shown that gut health thrives with proper care and avoiding bad habits, according to the Indian Express.
Digital content creator and gastroenterologist Dr. Saurabh Sethi shared his key gut health habits on Instagram, from eating meals in the sunshine and walking afterward, to consuming protein and fiber in the morning.
Dr. Dattatray Solanki, a consultant gastroenterologist in Mumbai, explained their long-term benefits:
- Prioritize Fiber
He said that one of the best things you can do is follow a high-fiber diet, as fruits, vegetables, legumes, nuts, seeds, and whole grains feed the "good bacteria" in the gut, helping them thrive.
Fiber also maintains smooth digestion and reduces the risk of constipation.
For fiber to function properly, it requires water, making staying hydrated a simple but effective habit.
Drinking adequate water daily also ensures efficient bowel function.
2. Daily Physical Activity
Regular exercise is another proven way to support gut health, as movement keeps the gut active and influences the balance of bacteria in it. When combined with good sleep and stress management, this creates an ideal environment for a healthy microbiome.
Conversely, lack of sleep and excessive stress can disrupt digestion and even weaken the intestinal lining.
Tasty preserved vegetables on plate - image source: freepik.com
3. Fermented Foods
Eating a wide variety of plant-based foods provides a variety of fiber and nutrients, encouraging a diverse gut microbiome.
Fermented foods such as yogurt, kefir, kimchi, and sauerkraut are also beneficial because they provide natural probiotics.
It's also important to limit processed foods, excess sugar, and artificial sweeteners, as these all cause inflammation and upset the balance of bacteria.
4. Antibiotics
Overuse of antibiotics or laxatives affects the natural bacteria in the gut, while frequent use of pain relievers like ibuprofen can damage the intestinal lining.
Even simple things, like eating quickly or skipping meals, can cause bloating and indigestion.
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5. Screen-Free Eating
When a person is engrossed in watching a movie or TV series, they become less attentive to their body's signals of hunger and fullness, leading to overeating, which contributes to weight gain and indigestion.
6. Morning Breathing Exercises
There's no doubt that practicing nasal breathing exercises within 30 minutes of waking up is incredibly beneficial for both the body and mind.
Techniques like relaxed nasal breathing, alternate-nostril breathing, and abdominal breathing also promote a calm and focused start to the day.
By inhaling and exhaling through the nose, the air is humidified, which promotes respiratory comfort and supports lung health.
7. Morning Sunlight
Exposure to sunlight enhances the circadian rhythm, or the body's biological clock, which regulates digestion, metabolism, and sleep.
Natural sunlight also boosts the production of serotonin (the feel-good hormone), which improves mood and also helps regulate the hunger hormone ghrelin, which regulates appetite, and leptin, which signals satiety.
8. Walking After Breakfast
Walking after meals is believed to be a simple yet effective tool.
It can also help prevent diabetes.
Brisk walking also helps the muscles absorb glucose from the bloodstream, reducing post-meal blood sugar spikes.
It's worth noting that the gut thrives when it's well-cared for, according to numerous studies.
Nurturing it with healthy habits and avoiding unhealthy ones pays off, according to numerous studies.
Thank you !
