A Comprehensive Guide to Improving Gut Health and Immunity
Escherichia coli, one of the many species of bacteria present in the human gut
Numerous studies have found that the absence of any gastrointestinal symptoms or illnesses, such as diarrhoea or inflammatory bowel disease, as well as any other unfavourable local conditions, defines gut health.
In layman’s terms, having a healthy gut means avoiding foodborne infections and not having a sensitive stomach!
Schematic drawing of the digestive system.
Just like your having fun and your Everygame casino no deposit bonus are intertwined, so are your gut and immune systems, and problems with one can affect the other. Your gut contains the gut microbiome. This includes a range of microorganisms including bacteria, viruses, and fungi. You must ensure these microorganisms are maintained and healthy.
When your gut is healthy, your body creates a mechanism that gives it the capacity to fight any sought of bodily infections or viruses. Unfortunately, one’s gut health is often ignored and many don’t understand the repercussions this has. When the COVID-19 epidemic broke out, everyone began to worry about their gut health. It became apparent that those with greater immune systems were able to combat this virus more quickly and successfully.
How to check your gut health? Factors of a healthy gut:
Check your excretion system:
How frequently you should defecate is not subject to any rigid standards. Instead, keep an eye out for a ‘three and three’ pattern, which can be described as pooping anywhere between three times per day and three times per week. This is a healthy range. Such frequency of excretion is vital for a healthy gut. Increase your fiber intake through the consumption of vegetables to achieve this.
Your poop’s color, shape, and consistency might reveal crucial information about the condition of your digestive system.
Brown excrement that ranges from medium to dark brown should be produced by a healthy colon. It shouldn’t be lumpy or firm.
If you haven’t eaten food with a lot of colors, like beetroot, and your feces is a different color, like green, black, red, or yellow, your stomach may not be functioning properly and you should have it looked out.
The presence of easy bowel motions is a sign of a healthy gut. You shouldn’t experience any discomfort or the need to exert any effort to finish your feces. Uncomfortable pooping could mean constipation or other stomach-related issues. These are all signs of an unhealthy gut and a detrimental diet.
Gut transit time:
How long it takes for a meal to be digested and for the food you consume to pass through your stomach is another crucial sign of gut health. 28 hours is considered a healthy time frame for your food to digest.
Bloating and gas:
Bloating is trapped air in the stomach that results in a more round-looking stomach. It can give the impression that you’ve put on weight. Holding in farts can also result in excess gas. Gas and bloating are signs of an unhealthy gut and steps should be taken to solve this.
You should choose low-sugar foods to get rid of gas and bloating. Also, drink more water and avoid stress eating. Increasing your activity levels is also a great way of removing the gas and bloating from your stomach.
Methods for enhancing immunity and intestinal health:
- Maintain your diet: Foods you consume affect your bowel movement. You must eat a diet consisting of nutritiously balanced meals that would balance both the good and bad bacteria. Attempt to add fiber-rich items to your diet, such as fruits, grains, nuts, and vegetables. Consume foods that have a high-level probiotic like yogurt and cheese etc.
- Hydrate: Drinking enough fluids is important since inadequate fluid consumption can lead to constipation. Mindfully maintain a good hydration level by drinking along with other non-caffeinated beverages like herbal teas.
Other ways to increase hydration are eating fruits and vegetables with high water content. Melons, nectarines, tomatoes, and cucumbers are some good examples. Do your best to stay away from drinks and sweetened/flavored liquids since they might dehydrate you.
- Limit alcohol and caffeine intake: Alcohol and caffeine intake can misbalance the levels of good and bad bacteria in your body and ultimately result in increasing your acid production in the stomach.
- Physical activity: Exercise and movement help your bowel movement and digestive movement to function. After meals, going for a walk or doing some form of physical activity for 30 minutes several days a week might encourage regular bowel movements and reduce inflammation in your body.
- Stress management: Stress is directly linked to your physical body. In addition to having a strong influence on your mental health, it also negatively affects your bowel movements and gut health, two less-discussed aspects of its impact on your body.
- Add supplements into your diet: Consistent fish-based omega-3 fats are excellent for our gut bacteria and are widely known for their anti-inflammatory properties, which lower blood pressure and reduce arthritic pain.
The growth of certain bacteria may become encouraged or inhibited by omega-3 fatty acids, which may also aid to decrease intestinal inflammation. You should also take vitamins like magnesium and collagen to improve gut health and immunity.
Moreover, to wrap it all up, just as one takes care of their diet and physical health by going to the gym, one must take care of their guilt health and immunity. Firstly, one should check the current state of their gut and then implement the factors mentioned above. Secondly, remember a healthy gut will prevent you from viruses and stomach infections. Furthermore, in case of any severe illnesses, it will help you tackle them effectively and swiftly. Lastly, stay safe!
Gastro-intestinal tract – based on image 988 from online edition of Gray’s Anatomy
Edelhart Kempeneers – Gray’s Anatomy