BY: Coleen Smith – February 26, 2023
Your best healthy food choices are vital to maintaining overall health and wellness. It is the foundation for balancing Gut Flora, which consists of helpful and harmful bacteria, fungi, parasites and viruses that coexists peacefully in gut ecosystem and are incredibly important for overall health. Although these microorganisms can be found throughout the body, the largest numbers are in the large and small intestines. According to Sunrise Hospital & Medical Center June 18 2017: “A long-term imbalance of Gut Flora – either having too much or too little – can cause inflammation, infection and disease”. Healthy diet, exercise, controlled stress levels, adequate sleep are all key factors in maintaining gut health, which is an innate link to improved health and wellness.
Aim to make smart grocery choices such as fresh vegetables (including dark leafy and colorful), fresh fruits, beans, legumes all of which provide the best source of nutrients for healthy microbiome. It aids the food digestion, influences the immune system and fights off pathogens, in addition to other essential functions of the body.
Since vegetables and fruits are high in fiber, certain gut bacteria can digest it, resulting in stimulated growth and improved Gut Flora health and minimized inflammation.
A simple glass of mid-morning green smoothie consisting of 1 1/2 handful of chopped Kale and spinach, 1inch of fresh ginger, 1 tablespoon dried cranberries or 1 Kiwi and almond milk will not only nourish your body cells (Somatic Cells) but also feed your Gut Flora and boost the proper functioning of the immune system. It is interesting to note that I have discovered that once my Somatic Cells are properly nourished, it eliminates the cravings for that mid-morning junk snack and makes me feel more energize. Avoid diets high in fats, sugars, and processed foods. A wonderful homemade nutritious beverage of Sorrel gives you control of the quantity of sugar (brown sugar) consumed. Additionally, Sorrel is packed with vitamin’s A, C and iron, magnesium, manganese. It is Also high in oxalic acid. Usually, Sorrel drink is well tolerated.
If you are using medication or have health issues, you should consult with your doctor for advice on your best options of fruits and vegetables. According to Dr Ruairi Robertson, PhD., in her article: 9 ways to improve Your Gut Bacteria, Based on Science “One study found that following a diet in fruits and vegetables prevented the growth of some disease-causing bacteria”.
Exercising regularly is beneficial to gut bacteria. Brisk walking, Yoga, crunches, cycling are all exercises that aid the reduction of body fat and increases the levels of gut bacteria.
Excess body fat is a risk factor for insulin resistance and diabetes. Smartwatches are very useful in tracking and monitoring fitness level and sleep patterns. Additionally, most designs are elegant, fashionable and stylish to compliment business or office attire, while monitoring your health during your daily routine.
Incorporating exercise into a hectic day’s routine can be tiring. On days when I am unable to include my stretch routine, I simply lay on my bed and alternate lifting each leg up and down, and likewise for my arms (a little bit of exercise is better than none). CanvaHealth.com notes that moderate strength training has revealed decreased gut inflammation, intestinal permeability and curtails leaky gut syndrome.
Adequate sleep of 7-8 hours nightly helps to decrease stress and balance your hormones while positively impacting digestive health. Finding ways to manage your stress levels will improve your gut health. Unhealthy gut causes poor sleep which leads to fatigue. Some things are not worth stressing over when you have no control over it, and some things are important but not urgent, so you can decide if it is worth the stress!