Gut health is very important part of your body function.
What is most important for muscle building and fat loss? Workout or Nutrition? Yes! You are right. Exercise and nutrition are significant to achieve your goal, But one more thing is essential if you want results.
It’s your gut health. Gut problems are common among athletes and the general population. If your gut health is not good, you may not get everything you want from nutrition and exercise.
6 Main Reasons That Badly Affect Your Gut Health:
1. Poor Diet:
Some foods – processed foods that contain sugar, refined carbs and artificial additives are bad because they reduce the diversity of microbiota, which is associated with chronic “low-level” inflammation and intestinal permeability. Poor diet cause your gut health very bad.
Stress raises cortisol (stress hormone). Elevated cortisol negatively impacts the intestinal lining of the gut, leading to increased intestinal permeability (known colloquially as “leaky gut”). Stress can be the reason for your bad gut health.
3. Antibiotics And Medications:
Taking antibiotics or other medications can dramatically change the amount and type of bacteria in the gut. These changes in the microflora can cause antibiotic-related diarrhea, nausea, vomiting and other gastrointestinal side effects. This is one reason why doctors recommend taking antibiotics with food. Excess use of medication can affect on your gut health.
In addition, alcohol inhibits the production of digestive enzymes and juices, making it more difficult for your body to digest, digest and absorb nutrients from food. Partially absorbed food causes excessive fermentation in your intestines hello inflammation, gas, loose food waste.
Along with a team of researchers, he found exposure to tissue material (PM) can lead to gastrointestinal upset. The researchers fed the rats high levels of tissue material for 14 days and another group for 35 days.
Signs Of An Unhealthy Gut:
- Upset stomach.stomach disturbance like gas, bloating, constipation, diarrhoea
- Unintentional weight changes
- Constant fatigue
- Skin irritation
- Food intolerances
Simple Steps That Will Help You To Improve Your Gut Health:
1. Eat vegetables, fruits, nuts. high-quality protein is also essential to maintain the lining of the gut.
2. Remove processed food, sugar, refined carbs with artificial additives.
3. Chew Your Protein – When the digestive process begins in the mouth, salivary enzymes start to break down food. if you chew to masticate your food thoroughly, you can reduce the growth of inflammatory bacteria in the GI tract.
4. The inflamed gut can easily create high protein intake. an easy way to protect against this is to make sure your diet is chewed so that proteins do not reach the GI tract.
5. Try Intermittent Fasting – When you constantly hit your digestive system with food, you will never have a chance to relax and “cleanse” the gut. Fasting stimulates movement, causing the intestines to contract to maintain the downstream flow of food through the gi tract. When you hear your stomach murmur for 4 to 5 hours without food, it is a dynamic action. Long-term and short-term fasts provide an opportunity to do “homework” activities to keep the GI path healthy. Start with a short break of fasting, in which you limit your diet to 8 or 12 hours a day.
6. Use probiotics: probiotics are supplements or food that contain beneficial bacteria.
7. It’s just as important to nurture the bacteria in your gi tract with prebiotics—foods that feed the healthy bacteria in your gut.
8. Add vitamin d, zinc, magnesium and fish oil to your diet.
9. Supplement with glutamine. it helps to repair the gut lining for better absorption of nutrients.