Do you ever feel uncomfortable or worn out after eating? Or are you constantly combating cold and feeling tired?
It might be because of your gut health. Maintaining a healthy gut helps in overall well-being which includes digestion, proper nutrient absorption and most importantly strengthens your immune system.
Good Gut health is driven by a balance of bacteria known as gut microbiome, which is maintained through various factors like your diet and lifestyle.
A good diet helps to provide a wide range of nutrients that help to grow these bacteria in your gut.
We’ve put together a list of lifestyle changes you may make to strengthen your immune system while also enhancing gut health.
1. Fibre Up for Smooth Sailing
Think of fibre as a super helper for your stomach. It makes your poop larger, so it moves through your body easily and stops you from getting constipated. But fibre does more than simply assist you to visit the toilet frequently. It additionally offers food to the good organisms in your intestine, that are genuinely important for keeping you wholesome. Try to eat about 25-35 grams of fibre each day. You can get it from foods like veggies, entire grains, beans, and nuts.
2. Befriend Good Bacteria with Probiotics
Inside your belly, there are lots of bacteria, some of them are good and some terrible. Probiotics are the best ones. They help keep your stomach balanced and make your immune system robust. You can get more probiotics with the aid of consuming fermented foods like yoghurt, kimchi, sauerkraut, and kombucha. Also, try yoghurt with nut butter to experience the crunchy wholesome bite.
3. Digestion Starts in Your Mouth
It may seem like a no-brainer, however numerous of us consume too quickly without chewing nicely. This makes your stomach tougher to break down the food, which can make you feel uncomfortable and bloated. When you chunk properly, your food mixes with saliva that has enzymes to assist digest it. So, take some time to revel in your food, take smaller bites, and chew every chunk. This simple step can help your stomach work higher and absorb greater nutrients.
4. Hydrate for Happy Guts
Water is wonderful and vital for our body to work properly, which includes digesting food. Try to drink about eight glasses of water every day. Herbal teas are also good for staying hydrated. Drinking a tumbler of heated water with lemon while you wake up can help your stomach cool throughout the day.
5. Manage Stress for a Balanced Gut
When you are simply confused, it can mess up your belly. Your body makes hormones which could make it hard to digest food and make your immune machine weaker. Try doing things like yoga, meditation, or taking deep breaths to cope with strain. Spending time out of doors in nature can also help. Make sure you get enough sleep that helps in handling pressure and preserving your stomach health.
6. Limit Processed Foods and Added Sugar
Foods that are processed and contain sugar, generally have stuff like fats and now not-so-desirable carbs. These can make our intestines unhappy and cause inflammation, which isn’t always suitable for your immune device. Therefore, always try to avoid packaged food, instead have organic food that contains no preservatives. Use herbal sweeteners like jaggery and honey in preference to sugar. When you buy packaged ingredients, take a look at the labels and select ones with fewer elements and less introduced sugar.
7. Mindful Eating for Better Digestion
In today’s fast-paced world, it is easy to grab and go, which leads to overeating and poor digestion. Pay attention to your hunger cues and eat until you’re comfortably satisfied, not stuffed. Savour your food, avoid distractions like screens, and chew thoroughly. Mindful eating improves your gut health and overall well-being and allows you to connect with your body’s natural hunger and fullness signals, promoting better digestion and preventing overeating.
8. Move Your Body, Boost Your Gut
Exercise isn’t just good for making your body strong; it also helps your stomach! When you move around regularly, it keeps your digestive system working well and can even make more good bacteria in your stomach. Try to exercise for about 30 minutes most days of the week. Even if you just move around a little bit during the day, it can help. Do things you like, dancing, swimming, walking fast, or playing sports with friends. Moving your body is good for your stomach and makes you feel better overall.
9. Prioritise Sleep for Gut Repair
When you don’t get sufficient sleep, your body can not recover from all the exertion that it went through during the day. Try to sleep for about 7-eight hours of uninterrupted sleep every day to keep up your gut health and boost your immunity.
10. Listen to Your Gut
Listen up for your stomach! Pay attention to how you feel after consuming unique ingredients or doing various things. If you feel bloated, gassy, or have tummy troubles after consuming something, it may not be agreeing with you. And in case you feel worn-out or foggy after a meal, it can imply your belly is having a tough time with it. Trust your gut feeling and have food that is good for your body.
Conclusion
Small lifestyle changes and simple dietary modifications can help you improve your gut health and build a strong immune system. Apart from the above lifestyle modifications, one should avoid smoking, and drinking alcohol and also avoid late-night eating to make your way to a healthier and happier you.
Frequently Asked Questions
What home remedy is good for digestion?
Drinking some lemon juice or a pinch of baking soda in warm water may boost digestion. Consume foods like curd, buttermilk, and kefir since they contain good bacteria that facilitate digestion.
Is jeera water good for digestion?
Jeera water improves digestion and helps your digestive system work smoothly. It can make it easier for your body to break down food and absorb its good nutrients.
What is the best immunity booster?
Vitamins B6, C and E are all known for their immune-boosting properties. You can get all of these vitamins from a well-balanced diet, so you don’t need supplements.
What is good digestion called?
Healthy digestion, also called digestive health, results in the absorption of nutrients from food without distressing symptoms.