6 min read
Oh My Gut! What is "Gut Health"?
How your gut health affects your whole body
A healthy gut and proper digestion play an important role in our overall health and well-being. Over 100 trillion (!) highly specialized bacteria in the gut are constantly busy maintaining digestion, nutrient supply, and the body's defenses. When this health organ is out of balance, hormonal fluctuations cannot only weaken your immune system, but also restricted brain functions.
So, it is your job to protect your intestines and support them with valuable nutrients - for the sake of your own vitality and health. Just like you take care of your car, so it runs smoothly, you have to take care of your gut to keep your body running.
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In this blog and in line with National Nutrition Month you will find out what impact a healthy intestine has on your body and what you should consider when eating healthy.
The gut as the central organ of health
A healthy gut plays an important role in the health of our body. The longest human organ is not just in control of your digestion.Our intestinal health is also largely responsible for a stable immune system and can influence our physical and mental well-being. But what actually turns this seemingly boring tube into one of the most important health organs of our organism?
Every day, 100 trillion bacteria in the intestine ensure a well-functioning digestive tract. The gut protects us on 3 different levels: the healthy intestinal flora, the intestinal mucosa, and the immune system.
80% of our immune cells are located here. Our gut makes us happy - more than 90% of the happiness hormone serotonin is formed here. Healthy gut, healthy mind – so to speak.We have around 100 million nerve cells in the gut - that's more than in the spinal cord! The gut-brain axis enables it to communicate directly with our brain and thus help determine our feelings.
How do you know if your gut is healthy?
The best way to find out whether a healthy intestine and a functioning bacterial flora "take care" of your health is to have a stool analysis from a specialist in internal medicine. This provides information about bacterial mis-colonization, which can be responsible for chronic inflammatory bowel diseases, among other things. However, a healthy gut often gives off other signs that you can easily recognize yourself in order to at least rule out any serious diseases.
Do you have radiantly beautiful, healthy skin? Then a bacterial imbalance is rather unlikely.
Everyone knows lack of concentration after a hard day at work or at home. However, persistent concentration problems can have their cause in the gut-brain axis.
The happiness hormone serotonin also has an enormous influence on our sleep. If you wake up frequently during the night, the cause may well be in the digestive tract.
What can I do for intestinal health?
A healthy diet and lifestyle can make a significant contribution to promoting your gut health and maintaining the balance of the microbiome. Numerous useful intestinal bacteria live on what you put into your body and are therefore dependent on high-quality nutrients.In order to make your intestines work efficiently, I have put together some tips for a healthy gut.
1. Which foods and nutrients are particularly good for the intestines?
- Lots of fruit and vegetables
- Fiber from oatmeal, flaxseed or psyllium husk
- Whole grain products instead of white flour
- Resistant starch from boiled and cooled potatoes
- Lots of water and unsweetened tea
- Natural sweetness
- Probiotics from natural yoghurt, sauerkraut, kefir etc.
- Prebiotics
- Short-chain fatty acids, unsaturated fatty acids from nuts, oils, avocados, etc. 2. Which products and foods should you rather avoid?
- Heavily processed foods (they often contain hidden sugars and fats)
- Alcohol and soft drinks
- Refined sugar
- Animal saturated fat
- Fast food
- Red meat (okay in moderation) So that your intestines can work properly, a diet low in or free of added sugars is recommended. The best way to start your day is with breakfast made with whole grains like oatmeal (not instant) and natural fruits like berries.
Why is a healthy gut so important?
A Chinese proverb says: "In the center, in the gut, lies life". A healthy intestine also ensures holistic well-being.The bacteria in our intestines not only control digestion, they also strengthen our immune system, form vitamins as well as hormones and have an enormous impact on our brain functions. If our intestinal health gets out of balance, this can affect the processes in the entire body.
When the immune system is weakened, essential vitamins and nutrients cannot be absorbed sufficiently and, according to studies, even neurological diseases such as Alzheimer's can be promoted by a weakened intestinal flora.
It is therefore imperative to pay attention to a healthy diet in order to promote your own intestinal health and to support the complex digestive system.
Promote your intestinal health with a healthy diet
There's a Chinese proverb that goes something along the lines of, “Those who take medicine and ignore their diet waste their doctor's time.” Your diet is an important aspect to your overall health and wellness, and it definitely deserves your attention.In order to keep your intestines and thus your entire body fit, a healthy attitude towards your diet is particularly important. The majority of the population associates a change in diet with restrictions in everyday life and sacrifice. As you know my goal is to show you how simple, diverse, and delicious healthy nutrition can be.
Check out my recipes at www.beyondyourscale.com to supply your body with the most important nutrients in the shortest possible time and to keep your intestines healthy.
Stick to whole grains and a plant-based diet! Due to the complex carbohydrates in whole foods such as whole grains and vegetables, your blood sugar rises slowly, which is not only good for your intestines but also keeps you fuller for longer.
In addition, the high fiber content promotes healthy digestion. Let an environmentally friendly, healthy diet be the basis for a successful day - especially for your intestines!
Five simple tips how to recognize a healthy gut
Is your intestinal flora healthy? It's not always easy to answer. But there are some symptoms that indicate poor gut health, such as a bloated stomach or frequent diarrhea. Here are signs that speak for a healthy intestine:
- Regular bowel movements. Look out for a pattern of ‘three and three’: pooping between three times a day and three times a week. Anything within that range is considered healthy.
- Perfect poops. Signs of a healthy gut include poop that is smooth in texture;forms soft to firm sausage shapes passed in a single large or a few smaller pieces;sinks in the toilet bowl.
- Pain free pooping. Being able to poop comfortably is a sign of a healthy gut. You should be able to complete your poop without pain or feeling like you’re having to push hard to get it out.
- A flat, not bloated stomach. Gas is a natural and happy byproduct of the trillions of gut bacteria munching on the food we eat. But trapped gas from unhealthy gut bacteria can also make you feel bloated.
- No complaints after eating certain foods. If you’re experiencing persistent bloating or pains that cannot be explained by a change in your diet or circumstances, such as increased stress, you should speak to your doctor.
What have you done or will be doing for a healthy gut? Let me know in the comments below or on my Facebook Group “The Living Well Community”! As always, I am curious.
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How to control your weight and with more tips how to lose the belly fat , I will show you in one of my upcoming podcasts. Check here for more information about the podcast as well as an overview of all our episodes!
For now, as always, I wish you every success in boosting your body's natural energies by keeping your weight in check!
Enjoy your day!
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I can’t wait to meet you soon, and hope that you will share many more ideas how to maintain your weight during the holidays. And, of course, any tips how we can really enjoy the festivities. LET’S GO! Let's enjoy the celebrations without the usual waist line sufferings.
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My best,
Patrick
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