The gut, the body’s largest immune system, plays an important role in detoxification. His health is directly related to the health, beauty, and beauty of our body. So how do we regulate the intestines?
1: Develop a good habit of regular bowel movements
Regular defecation can excrete the waste generated by our body every day, keeping our intestines healthy. If the extra toxins in the intestines cannot be excreted from the body every day, they will be reabsorbed into our blood circulation. Do you think that if the blood flowing through our body is unclean blood, will our body be healthy?
2: Don’t bear the fart let it go
In many important occasions, although fart will make you lose face, but compared to health, I think health is very important, you can not put it in public, you can find a clean place and then you finish it. In short, don’t hold your fart. You think you have got rid of your fart. In fact, he has entered our blood again and passed through the mouth.
3: Less fat, more fibrous food on the diet
Eating too much fat food, in addition to not being digested and absorbed, will also have the consequences of the sinus, so that the intestines can not fully absorb nutrients. We should eat more coarse vegetables and fruits that are easy to digest and contain more plant cellulose, and eat fine noodles, glutinous noodles, alfalfa, tender leaves, fish, shrimp, eggs and beans’ products, etc., in order to get a rest in the intestines.
The oligosaccharide is present in breast milk and can be utilized by eight beneficial bacteria in the human intestine. It is known as the “golden prebiotic”
4: The right amount of supplemental prebiotics
Prebiotics has the effect of reducing constipation, lowering intestinal pH, regulating intestinal bacterial balance, preventing intestinal cancer, and enhancing immunity. Therefore, proper supplementation of prebiotics is of great benefit to our intestinal health. These products are available in various pharmacies.
5: Strengthen the intestinal movement
Commonly used methods include abdominal massage, levator ani, and sit-ups.
Abdominal massage: first press the middle point of the umbilicus 13 cm at the middle of the umbilicus, round the clockwise direction 50-100 times; then press the abdomen with the palm of your hand (with the umbilicus as the center), clockwise around 50-100 times; Then use the palm of the hand on the side of the little finger to push 50″100 times from top to bottom; then swing the waist, 50-100 times in a clockwise direction; finally put the hands into the waist and lift the anus 50-100 times to strengthen the levator ani muscle tension.
The so-called levator ani is that when we inhale, our anus is contracted inward, and when we exhale, we can relax the anus.
If you want to fix your gut health in 7 simple steps, read this:
1. Eat Prebiotic Fermentable Fiber
Prebiotic fibers feed good bacteria & heal the gut lining.
Eat plenty of:
• fruits
• vegetables
• occasional sprouted oats
My favorite sources of prebiotic fiber:
• apples
• berries
• avocado
• bananas
• seaweed
• pistachios
• asparagus
• mushrooms
• sprouted oats
• garlic and onions
• Jerusalem artichokes
2. Eat Fermented Foods
Fermented foods = probiotics
Probiotics = beneficial bacteria
Eat plenty of:
• kefir
• natto
• kimchi
• yogurt
• sauerhraut
• fermented pickles
3. Eat Polyphenol-Rich Foods
Polyphenols feed healthy gut bacteria.
Common sources include:
• berries
• organic coffee
• dark chocolate
Red wine also includes polyphenols…
but I wouldn’t recommend alcohol in the name of gut health.
Always prioritize quality for all of these.
4. Eat Skin and Drink Bone Broth
Animal skin & bone broth provide “animal fiber” (collagen).
They also provide gelatin which heals gut lining.
My favorite sources:
• chicken skin
•bone marrow
• beef/chicken bone broth
• slow cooked meats (osso bucco).
5. Eat Zinc Containing Foods
Zinc aids gut health by supporting:
• cell division
• protein synthesis
• immune function
All critical for a healthy gut.
My favorite sources of zinc:
• steak
• dairy
• shrimp
• chicken thighs
• dark chocolate
• mandatory weekly oysters
6. Supplement
Supplements I’ve found invaluable for gut health are:
• Colostrum
• Omega 3’s
• L-Glutamine
• Vitamin D3/K2
These supplements work to:
• reduce inflammation
• strengthen the gut wall
• improve nutrient absorption
7. Prioritize Sleep & Sunshine
Sleep provides time for the gut to repair itself.
Sunshine provides vitamin D.
The combination lowers stress.
Make sure to get:
• 7.5+ hours of sleep
• 5-10 min of morning sun
• 30 min of total sun time daily
8 tips for better sleep:
• Daily movement
• No caffeine after noon
• Practice 4-7-8 breathing
• Avoid naps after 2:30 pm
• Block blue light before bed
• Wake and sleep at same time daily
• Create a sleep cave: silent, dark, cold