Welcome back to the gut health series. Last time you learned how gut health affect overall health. Yes, now is the enforcement on that. Considered your gut as important as your brain. Without good functioning of brain we might be called of as an insane person. We can’t do daily routine the normal way. We might disturb others too. That is how important good brain functioning is. So do the gut!
In the past two decades, numerous studies have demonstrated links between having good gut health and the effects to the overall immune system, mental health, autoimmune diseases, endocrine disorders, skin conditions, and cancer. In short, when our gut is not in the good condition, all other system in the body are also affected.
Signs of Unhealthy Gut
Bloating
Diarrhea/ Constipation
Heartburn
Unintentional Weight Changes
Sleep Deprivation
Fatigue
Skin Irritation
Autoimmune Disease
The Prevalence
Mostly, causes of stomach pain and disease related to stomach or digestive system is because of the bad bacteria called H.pylori. Studies have found that the prevalence of H. pylori colonization was approximately 24.3-49% in Malaysia and was reported higher among the Indians (61.8%) and Chinese (48.1%) ethnicities compared to Malay ethnicity (16.4%).
It becomes a shock when it is found that approximately 56.6% of total Malaysians were affected by H. pylori induced gastritis.
Thus, keeping a good gut health is the key to overall performance of the body!
Now, the best way to avoid having gastritis, stomach ulcer and other problem related to digestion while keeping a good gut health is to consider what is the food and habit that we ought to do daily. Here is 5 important health tips you should follow everyday for a better gut performance. Specifically, you’ll want to follow these steps:
- Tips 1: Eat plenty of vegetables, fruits and whole grains
Plenty is defined by frequency and quantity. By frequency, it means as often as possible, or eating at every meal. In terms of quantity, it implies at least three servings of vegetables and two servings of fruits every day. For wholegrain intake, choose at least half of your cereal & cereal based product from whole grain such as brown rice, barley, oat or corn.
- Tips 2: Take foods that are rich in prebiotics and probiotics
Prebiotics are food that promotes the growth of good bacteria in our gut while probiotics are good bacteria in our diet. Prebiotics are usually found in vegetables, fruits and whole grains. On the other hand, foods that are high in probiotics is cultured milk drink, yoghurt, tempeh, kimchi, natto and others.
- Tips 3: Reduce the intake of foods high in sugar and fat
Reduce these type of foods as these foods are not favorable for good bacteria to growth. Foods that are high in sugar and fat such as 3in1 beverage drinks, carbonated soft drinks and processed foods. Read food labels to choose low in sugar and low in fat food and beverages.
Tips 4: Drink plenty of water daily
Drinking plenty of water has been shown to have a beneficial effect on the mucosal lining of the intestines, as well as on the balance of good bacteria in the gut. Drink six to eight glasses (1.5-2.0 liter) of plain water daily and refrain from taking too much caffeinated drinks as it is laxative and causes the water to be expelled from the body.
- Tips 5: Exercise and sleep well
Many have ignored the importance of regular exercise and also quality sleep at night. It’s recommended to do exercise for at least 150 minutes/ week for general health beings and sleep for at least 7 hours per day to maintain good gut health.
Conclusion
And there you have it – a quick and easy way to keep your gut healthy.
However, you still have to do one more thing: read this..
“Sometimes there is no next time, no time-outs, no second chances for your wellbeing. Sometimes its either now or never”
You choose!
See you in the next health tips.
