Maintaining good gut health is crucial, and there are five lifestyle habits that can effectively improve it.

The gut being dubbed as the "second brain" isn't without reason. With approximately 100 trillion bacteria, the gut microbiota influences various aspects such as skin, health, libido, energy levels, and hormone balance. This small organ almost controls every aspect of the body, as it possesses its own nervous system known as the Enteric Nervous System (ENS), closely linked to the brain and directly impacting mental health. Nutritionist Keri Glassman explains, "If there are issues in the gut, the microbiota sends signals that can negatively affect mood.
While you might not prioritize gut health as your top concern, the gut houses millions of neurons, hence earning its moniker as the body's "second brain." Its function extends beyond mere digestion, as the microbial population within it significantly influences our physical and mental well-being.

1.Maintain a relaxed mindset and ensure an adequate amount of sleep.

The association between stress, sleep deprivation, and gut health issues is significant. Stress hormones stimulate the proliferation of harmful bacteria, while insufficient sleep disrupts the brain's regulation of adrenaline flow. This bidirectional communication pathway, known as the 'gut-brain axis,' allows gut issues to impact emotions and overall health by transmitting signals to the brain. When the gut microbiota is imbalanced, this influence can indirectly contribute to mood disorders such as depression and anxiety.

2.Probiotics: The Key to Gut Health

Probiotics are beneficial bacteria that play a crucial role in maintaining the normal functioning of the digestive system. They are abundant in fermented foods such as sauerkraut, kimchi, yogurt, and kombucha.
Nutritionist Keri Glassman advises that obtaining probiotics from a variety of sources and foods is essential. While food is the optimal source, supplementing with probiotic supplements is also a viable option to ensure an adequate intake of probiotics. Imbalance in the gut microbiota is a leading cause of various digestive issues and weakened immune function. By supplementing with probiotics, the population of beneficial bacteria in the gut can be increased, balancing out harmful bacteria and inhibiting their growth. This helps improve the gut environment, promote regular bowel movements, alleviate diarrhea and constipation, and boost overall immune function.

3.Stay Hydrated

It is essential to prevent constipation by regularly replenishing water, even when not feeling thirsty. It is recommended to drink about 300 ml of warm water on an empty stomach in the morning to stimulate bowel movements and stabilize blood pressure. The daily water intake for each person is approximately 2000 ml, but this can be calculated based on weight. For example, a person weighing 50 kilograms needs to consume 1750 ml of water per day, while someone weighing 60 kilograms requires 2100 ml.

4.Emphasizing Eating Habits

Many people overlook the impact of eating habits on gastrointestinal health, but eating habits quietly influence the efficiency of gastrointestinal absorption. It is recommended to chew food slowly and thoroughly, avoiding gulping down food, and adopting the practice of eating smaller, more frequent meals to prevent overeating. Additionally, understanding the "separation of food and water" method is crucial. Refraining from drinking water or soup an hour before and after meals can stimulate saliva secretion, promote gastric acid and digestive fluid secretion, thereby enhancing the digestion of food and facilitating intestinal absorption.

4.Regular Exercise

Regular exercise has a significant positive impact on gut health. According to a study from Italy, exercise can increase and enrich the diversity of the gut microbiota, which is crucial for long-term overall health and disease prevention. Additionally, exercise promotes intestinal motility, helping to alleviate bloating and discomfort. Therefore, regular exercise is an indispensable part of maintaining gastrointestinal health. Through exercise, we can not only improve digestive function and reduce the risk of gastrointestinal problems but also enhance overall physical health, reduce stress, and decrease the likelihood of developing other diseases.

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