Gut Health - The Best Strategies for a Healthy Gut

Medical research in recent years has revealed an interesting fact: Our Colon Our gut plays a significantly larger role in our health than we previously thought. This goes far beyond just food intake and nutrient processing. After all, a healthy gut also has a major influence on our immune system and even our emotions. That's reason enough for us to take a closer look at measures you can take to promote gut health.

This is why gut bacteria are so important for gut health

Many people still associate bacteria with something negative and believe that all bacteria, without exception, are harmful. If these very people knew that an average person consists of a collection of about 1.5 kilograms of bacteria, their stomachs would probably turn. These bacteria, which come from a total of 400-500 species, are anything but harmful to us.

A large proportion of these bacteria live in our intestines and are indispensable for our lives. Also known as intestinal flora, they perform numerous important tasks, such as breaking down food components. Without our intestinal flora, we would only be able to absorb a fraction of nutrients. In addition, the "good" bacteria keep potentially harmful bacteria from multiplying uncontrollably in the intestine.

For this reason, it is important that we always keep our intestinal flora in balance. This also makes the restoration of a damaged intestinal flora after antibiotic treatment all the more important. After all, the corresponding agents hardly make an exception between "beneficial" and "harmful" bacteria. But before we tell you what you should do, you must first recognize the symptoms of a disturbed intestinal flora.

These symptoms indicate an imbalanced gut flora.

Many people's diets are now anything but conducive to a healthy gut. Sugar intake is usually too high and fiber intake too low. Furthermore, healthy essential fatty acids from oily fish or seeds are lacking. Conversely, salt consumption is constantly increasing. This throws the gut flora out of balance.

And this imbalance improves the conditions for the growth of harmful bacteria, which increasingly fill our bodies with toxins. You can recognize that something is wrong in your gut by various symptoms.

The more of the following signs you experience, the more likely it is that your gut flora is out of balance.

• You are increasingly struggling with allergies or fungal infections.
• Symptoms include digestive problems such as diarrhea, bloating, heartburn, bad breath, or irritable bowel syndrome.
• You often crave sweet foods.
• You've been more susceptible to infections like colds lately.
• Your skin may develop problems such as hives, acne, eczema, or psoriasis.
• You experience a weight gain that you cannot explain in any other way.

Boost your gut health with probiotics

The most important measure for maintaining or restoring a healthy gut is the use of probiotics. These are beneficial bacteria that help rebuild the gut flora, keep harmful bacteria in check, and optimize numerous metabolic processes. Studies also show that probiotic intake reduces diarrhea caused by antibiotic therapy by up to 42 percent.

Probiotics regulate your mood and help fight infections.

Studies in mice have shown that probiotics can reduce stress, depression, and anxiety in mice. According to Professor John Cryan of the University of Cork, the probiotic Lactobacillus rhamnosus is particularly interesting, as it is believed to communicate with the brain via the vagus nerve. Based on these findings, a similar effect in humans seems likely. This aspect is particularly relevant in the context of developing therapies that treat mental illnesses through the gut.

But that's not all. Several studies also demonstrate the positive influence of probiotics on the immune system. According to a Chinese study, the risk of upper respiratory tract infection is reduced by up to 12 percent.

This is how you can take probiotics

You can get probiotics either through special supplements or by consuming fermented foods containing probiotics. Ideal sources for your daily dose of probiotics include yogurt, kefir, buttermilk, pickled vegetables like sauerkraut, kimchi, or kombucha tea. However, for the probiotics to thrive in your gut, they also need nourishment. This is where prebiotics come in, which feed the beneficial bacteria. You can achieve this by consuming dietary fiber.

Ensure you consume enough fiber.

Sufficient fiber intake creates an ideal environment for the growth of your gut bacteria. Make sure your fiber intake is varied. In addition to whole grain products, you should also include fruits and vegetables, as well as flaxseeds and psyllium seeds. The recommended daily fiber intake is at least 25 grams. Furthermore, these foods contain phytochemicals, which our bodies also urgently need.

Chew all food thoroughly

A very simple way to relieve the burden on your intestines is to chew thoroughly. On the one hand, this breaks down your food into a fine bolus. This reduces the time it spends in the stomach and makes it easier for the bacteria to digest it. On the other hand, digestion also begins in the mouth during chewing, thanks to the digestive enzymes in your saliva. Food that is partially digested in this way generally requires less work from your intestines than food that you simply swallow.

Drink enough fluids

For the intestines to function properly, they need sufficient fluids. This is the only way to ensure that the food pulp remains soft and the fiber can swell. The standard recommendation of 1.5-2 liters per day should be considered the absolute minimum. Even better is a guideline of 1 liter of water per 20 kilograms of body weight. This is especially important in hot weather and for athletes.

Caution: Alcoholic beverages do not contribute to fluid balance, as alcohol further dehydrates the intestines.

Exercise stimulates bowel activity.

People who sit for long periods often experience digestive problems. This is because the external stimulus triggers increased activity in the intestines. A classic digestive walk is therefore quite beneficial and better than simply collapsing on the couch. Regular endurance exercise also generally stimulates bowel activity. Whether you go running, cycling, or hiking is entirely up to you – the important thing is that you get enough exercise. You can also support your digestion with a simple abdominal massage. To do this, place both hands on your stomach and massage it in clockwise circular motions.

Dietary routines are good for the gut

Regular routines are incredibly important for our bodies. You can see just how important they are by looking at the impact of a regular sleep schedule on your physical and mental performance. But what's true for your mind is also true for your gut. With rituals, you can essentially train your gut and contribute to its health. For example, try to eat regularly and at roughly the same times each day. This will help keep your digestion from getting disrupted.

Also, plan routines like your morning trip to the toilet after breakfast and allow yourself enough time for it. Speaking of time: listen to your bowels when they signal that they need to go – at least when the situation allows. If you retain stool for too long, you hinder the digestive process. Furthermore, the stool tends to dry out and harden in this case, which makes later elimination painful.

Avoid negative stress

Stress in general isn't a bad thing. Negative stress, however, is. And this applies not only to your mental well-being and performance, but also to your digestive system. After all, persistent negative stress damages the gut, especially since it contains over 100 million nerve cells and produces numerous hormones. It's not uncommon for our bodies to react to stress with nausea, indigestion, bloating, diarrhea, or constipation.

So try to reduce your stress levels in everyday life. Getting enough sleep is a key factor here, especially since sleep deprivation is a widespread stress factor. You should aim for at least 6-8 hours of sleep per night. Overtraining also causes negative stress. So give your body the 48-72 hours of recovery it needs after training before you put the same structures under strain again.

A toilet stool supports bowel health

Squatting is better than sitting. At least that's true when it comes to bowel movements. This understanding is also gaining increasing acceptance in medicine. The upright posture on the toilet seat that is common in the West is anything but optimal for the intestines. This unfavorable angle causes the intestines to be constricted by the loop-shaped sphincter muscle. As a result, the bowels can often only be emptied properly by straining.

This is not only uncomfortable, but also increases the risk of developing constipation, hemorrhoids, or anal fistulas. The solution to this problem is a toilet stool. With this simple aid, you elevate your feet significantly, resulting in a natural squatting position at a 35-degree angle while sitting. This allows the bowel to empty completely without excessive straining.

Women's Biotics – More than just probiotics