How to strengthen your intestinal health by Isabel Pedroso Silva

Let’s be honest: for most people, the current lifestyle is not conducive to full intestinal health . High levels of stress are frequent, few hours of sleep, unregulated feeding schedules and sugar levels above desirable. Basically, all this affects intestinal health and damages the microbioma .

Some say the gut is our second brain . Did you know that much of the immune system is found in the intestine? About 2 to 3 kg of bacteria live there. If we do not eat properly, the whole organism will feel it. health in general is affected, particularly the immune system. Skin problems, weight fluctuations and changes in the nutrient absorption capacity appear. Fortunately, the human body is a wonderful machine that alerts us when something is not right.Saúde intestinal

5 Signs of weak intestinal health

1 – Unexpected weight changes

Losing or gaining weight unintentionally can be a sign that our intestinal flora is not happy. A weakened bowel impairs the body’s ability to absorb nutrients, which can lead to unexpected weight gain. weight loss can be caused by an overgrowth of bacteria in the small intestine (SIBO – Small intestinal bacterial overgrowth ).

2 – Gastrointestinal discomfort

Flatulence, abdominal bloating, constipation, diarrhea, heartburn… It is not normal to live daily with these signs gastrointestinal discomfort . Nor is it normal to have irregular bowel function . If this is the case, quickly seek the help of a professional specializing in intestinal health.

3 – Food intolerances

food intolerance occurs when there is difficulty in digesting certain foods and should not be confused with food allergy , which is an exaggerated immune response to a certain food.

The causes are diverse, but can be related to intestinal health , leading to problems with digestion, pain, bloating, nausea and flatulence.

4 – Constant fatigue and sleep disorders

sleep disorders are a public health problem with varied causes. Much of the serotonin (the hormone that affects mood and sleep) produced in our body is found in the intestine. So if you are constantly tired and suffer from sleep disorders, be wary of your gut health.

5 – Preference for ultra-processed foods

A diet with high sugar levels and ultra-processed foods considerably affects the intestinal flora. This imbalance further increases the craving for sweet taste , generating a cycle.

Aesthetics aside, health and well-being should be a priority. For this reason, try to include nutritionally dense foods in your day-to-day life and focus on eating as naturally as possible.

5 Actions to take now to improve your gut health

You already know the signs of poor intestinal health. The next step is to put in place small steps that help to reverse the situation.

I remember that it is in the intestine that a large part of our immune system is found. As such, I leave 5 measures that you can start applying in your daily routine and that will improve your intestinal health .

1 – Chew calmly and maintain hydration

mastigation is crucial to regulate intestinal transit and assist weight loss processes, as which contributes to increasing saciety . Chewing slowly promotes complete absorption of nutrients, reducing gastrointestinal discomfort.

In addition, correct hydration throughout the day is essential to lead a healthy lifestyle, balancing the intestinal flora > .

2 – Significantly reduce stress levels

stress is the enemy of anyone who wants to maintain a healthy lifestyle. Among the countless ways to reduce it, I highlight meditation , outdoor walks and massages relaxantes . You can just take 15 minutes out of your day to do something you really enjoy and give you pleasure. If you suffer from anity , try reducing your caffeine consumption.

3 – Sleep better

It is essential to adjust schedules and prioritize quality of sleep . Sleeping poorly interferes with intestinal health, which further contributes to sleep disorders. A few minutes of meditation or a soothing tea before bed can help. Seek advice from your doctor if you have difficulty regulating your sleep schedule.

4 – Confirm possible food intolerances

gastrointestinal symptoms such as constipation, diarrhea, abdominal pain or bloating can be more extreme cases. It becomes imperative to pay attention to the signals that the body gives us and to check the times of the day when the symptoms get worse. In this way, we are able to identify specific foods that may be contributing to such discomfort. Ask your nutritionist to help you know exactly how to proceed.

5 – Make changes to your diet

The food supply is increasing and we live surrounded by products pleasant to the palate. However, the current diet is not suitable for stable intestinal health. Reduce your intake of ultra-processed foods and prioritize low-processed natural foods with a smaller list of ingredients. A diet rich in fibras also contributes to a balanced intestinal flora. And don’t forget to drink water !

Your gut has a lot of influence on the health of the body , so take care of it! Make this your guide to always be alert and act promptly in case of imbalance.

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