The beginning of the year is usually the time when people start exercise programs to improve their health. Want to have a healthier body in 2020? Got it!
You know that you need to reduce visceral fat (by cutting off sugars from your diet), building muscle (with weight training), taking care of your heart (with 1-2 jogs per week), protect the lungs (by quitting smoking) and maintain liver health (by limiting alcohol consumption) …
However, even if you have a strategy to protect the whole body and internal organs, that is not all. Each of us has an “part“It is very important to be looked after.
Plan your new year for health: Don’t forget this important “organ”
Sounds weird right? But more gathered 100 trillion This cell is creating what scientists call a microbiome. They make up half of your cells, containing up to 200 times more of your own genes. The human microflora is part of your body.
The bacteria that concentrate mainly in the intestinal tract are still pumping out thousands of chemicals every day, providing you with vitamins and many essential metabolites. They help you control everything, from metabolism, boost your immune system, prevent inflammation, prevent cancer to brain functions.
When your microflora is out of balance, usually when some bad species or group of bacteria overwhelms good bacteria, your body will have a problem. There is increasing scientific evidence that: Microorganisms on the human body are associated with a number of diseases and medical conditions including heart disease, obesity, inflammatory bowel disease, appetite and even depression. cold.
So, how to take care of the microflora on your body? A good rule of thumb is to keep them balanced. Humans need a diverse flora with many bacteria, and in order to do that, the following 5 tips will help you:
1. Eat more fruits and vegetables
Although all the foods you eat can affect the microflora inside your gut, fruits and vegetables are the most important foods to nourish an intestinal microflora. healthy.
That’s because they contain fiber, a type of carbohydrate that you can’t break down on your own, but bacteria in your gut can use them easily. Eating a variety of fruits and vegetables is a great way to nourish the bacteria that are most beneficial to our health.
2. Strengthen resistant starch
Most of the starch in our diet – coming from foods like rice and white bread – will quickly break down and be absorbed in the gut. But there is one type of starch resistant to that digestive process.
It’s resistant starch, a long chain of starches that don’t break down into glucose in the gut, so it works like fiber, which is especially beneficial in nourishing the bacteria that live inside our intestines. .
There are several foods that are very rich in resistant starch, including potatoes and legumes. In addition, there is a tip that can help you increase the amount of resistant starches found in regular starch foods. For example, putting cooked rice in the fridge for 12 hours will help hydrogen bonds form between molecules and Turning common starches into resistant starches.
Refrigerating all foods like potatoes and macaroni in the fridge can help increase the amount of resistant starch in them. Of course, you can still reheat them while eating and still preserve the benefits of intestinal microorganisms.
3. Try eating different types of fiber
Not all intestinal microorganisms are the same and not all fiber is the same. There are several bacteria in your gut that will grow better when given the right fiber.
This means you need to do some testing to see what types of fiber will help your gut stay the most healthy. Try alternating whole grains, legumes or cruciferous vegetables like broccoli to see when your body feels best. Or you can also do these tests with fiber supplements.
Give your body a few weeks to adjust to each type of fiber, and be aware of your health during that time, to find out which fiber combination works best for you.
4. Exercise for both you and your bacteria
Regular physical activity is not only good for your heart but also good for your intestines. Recent studies have shown that certain types of lactate secreted by the body during exercise can affect some intestinal bacteria – although scientists don’t yet know how that happens. Come on and why.
The World Health Organization (WHO) also recommends an adult should get 150 minutes of moderate intensity exercise every week. And there are many ways to help you achieve this level of physical fitness, even if you think you are an extremely lazy person.
5. Add probiotic foods to your diet
What is probiotic food? These are foods that contain healthy microorganisms. These microorganisms can be produced by natural fermentation, such as in pickles or kimchi – or they are intentionally added to their products by yogurt as yogurt.
For this new year, try adding one of these foods to your diet. But many people will ask, should I take digestive enzymes?
In fact, so far, scientists have not had enough evidence to say that digestive enzymes provide long-term and superior benefits to the intestinal microflora. You may need to take a digestive enzyme after a bout of diarrhea, when most of the microorganisms in your intestinal tract have been washed away. But if you’re still digested normally, taking probiotics through food is probably the better way.