More kissing, Less Kimchi: Seven sudden ways to enhance bowel health Health and luxury
WWhen the intestinal health revolution began a decade before or so, a few could have predicted the vast diversity of previous foods and probiotics that we will embrace in our diet. From Kimchi and natural milk to Jerusalem artichoke rich in fiber and probiotics, foods and nutritional supplements that tolerate the microbium are once the left field is essential for many-with a lot of evidence that helps to flourish the bacteria of the intestine.
While many of us assume that the diet is the only way to feed trillions of microorganisms (including bacteria, fungi and viruses) that make up microbium, there are countless daily habits that can help care for this important part of the body.
“The diet often occupies the lead in discussions about the intestine microbiome, and it is right – it plays a major role,” says Dr. Emily Liming, the Kings College, London Nutrition and Research in London. Bowel. “But it is just one part of a much larger image. Our entire lifestyle – of stress levels and sleep quality to the time it spends in the open air – is deeply formed our intestine health. All we communicate with can affect the ecosystem that lives there.”
Since the digestive channel Significant On all aspects of our physical and mental health, it makes sense to take care of the microbium that pays it. Here are some ways to do this.
kiss
You may have to kiss a lot of frogs before finding your Americans – but here is a bullish aspect: for each (French) kiss to transfer up to 80 meters microbes in only 10 seconds, which makes some of those embarrassing dates worthy of attention … at least to yourxes.
“The mouth is the gateway to the gut and digestive system, and it is home to billions of bacteria that can easily make its way,” says Liming. But before you collide, there is hunting. My mother says, “It does not matter who accepts it.” “If someone has lost the throat or microbium by mouth or unbalanced intestine (which can appear as a continuous bad, tooth decay and bleeding gums), these are not microbes you want to share.”
The more intimate with another person in general, the greater the number of microbes that we will exchange – so choose your relationships wisely.
Garden
Limming says the soil is “the richest home on this planet” and contains billions of useful microbes that can make its way to the body and to the body. In fact, a far group of the Amazon fisherman, who live in close contact with nature and walking, was found on the soil rich in nutrients, they have Most of the most diverse bowel microbes were recorded In humans.
Most of us wear outdoors shoes, but there are health benefits for the intestine that must be obtained from going barefoot in the garden, as well as spending time in the forests and imagining our hands in the garden or customization. Don’t only do these activities Promote mental welfareThey were also linked to a larger microbial diversity. Research indicates that people – especially children – who tend to garden tend to get more varied intestinal microbes than those who do not do it.
The more we can handle the natural environment, the better, whether it tends to the house of the house or embraces a tree. “Forest air is richer in the useful microbes than the air inside, so the breathing of fresh air can improve your health,” says Leeming.
Cook, then cool, your carbohydrates
It achieved the maximum benefit from starchy foods rich in carbohydrates, such as potatoes, rice, pasta and bread by allowing them to cool after cooking, then eat them. This creates resistance starch, a type of carbohydrate that resists digestion in the small intestine. “Instead, it reaches the large intestine, where our good bacteria feed.” Nutritionist Emily English. “When doing this, they produce vehicles that help keep a The lining of the healthy intestineReducing inflammation and even supporting blood sugar balance. “You can reheat these foods after cooling and will remain resistant starch.
Whether the pasta dish you eat the next day or the fresh bread you freeze and their elites at a later time, this simple penetration of the kitchen converts the potential to enhance the intestine for daily foods, making it better than your intestine when you cook it for the first time. The English language says: “Oats provide overnight and the immature green banana many resistant starch,” says English.
Take a breath
An increasing collection of research appears to us The microbium of the intestine and emotional luxury is fundamental. Stress and mood disorders such as depression can even be depressed It affects the composition of our intestine bacteria. Most of us can only cancel the subscription to life or stressful situations, but we can benefit from our breathing. Deep and conscious breathing stimulates the heterogeneous nervous system (“comfort and digestion” of our body) that enhances repair and renewal and a quieter mental state.
“When we use breathing in a certain way, we are talking about the language of the nervous system,” says Rob Reed. “This helps the body to move from high response, fighting or flying, and in homogeneous break and exhaustion. In this most quieter case, body systems can work at its best, restore balance, repair daily corrosion, and address the effects of stress.”
On the contrary, when we remain stuck in fighting or flying, the body transforms resources away from functions such as digestion, and guiding blood towards the muscles that would help us escape from a threat in the wild. The survival strategy leaves this digestive system flexible, slow movement, reduce blood flow and reduce the production of digestive enzymes to break the food. The transition again to the state of side demonstration reflects this pattern, allowing digestion to resume its full function, while improving blood circulation, healthy movement and better absorption of nutrients.
Before breathing, Ra encourages his clients – who include executives and celebrities – to master the simple (but surprisingly difficult) practice of sitting, in silence, for five minutes a day. “It seems easy, but with attention, it is now hovering around it Eight secondsIt is more challenging than ever. “
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Once this is in place, breathing begins. It uses NGSE shortcut: nose, cute, slow and extension as an unforgettable guideline. “Start breathing through your nose to get a number of three, then go out for three,” recommends. “When this feels comfortable, build up to five or six charges. From there, start lengthening the exhalation across the nose: breathing for five, for seven. The exhale always slows the heart rate and signs to the nervous system that is time to calm down.”
Eat dark chocolate
If you consume the right type, chocolate may be good for bowel health. “Dark Chocolate – made of at least 75 % of cocoa – rich in powerful vegetables called polyphenols, which feed your good microbes and Antioxidants Dr. Federica Amati, the main nutritionist at Al -Afia Zoe, author of the book “Zoe”, author of the book “,” author “,” author “,” author “and” author “,” in the intestine “. Everyone should know this. “We tend to forget that the chocolate is made of fermented beans, so that you can also calculate it as one of 30 factories per week.” With a group of healthy minerals, fiber and other micro nutrients, just make sure to choose options that contain a few ingredients – Lindt Excellence Dark 85 % Cocoa and Green & Black’s Organic Dark 85 % are great options.
Gargling and gel
The vagus nerve – which connects the brain with a number of different organs, including the intestine – extends from the brain stem to the bottom across the neck to the abdomen. According to lemping, it is one of the most direct methods that the intestine can communicate with the brain. He says: “Some useful bacteria produce neurotransmitters-such as gamma acid aminopotrich and serotonin-which stimulate vaginal receptors in the intestinal wall.” Nahad de BilgonPhysical movement breeders and composer Calm.
Research indicates People with a higher vaginal tone (vague nerve activity) tend to get more diverse and balanced bowel microbes – and vice versa. “If the vague nerve is weak, it can contribute to the circumstances in your intestine that makes it difficult for the microbium to flourish, such as slowing the bowel movement and reducing the release of digestive juices,” says Leeming, “although it is just one of the many factors that affect the health of the intestine.”
While more research is needed, it has been shown that motivating the vague nerve in some medical environments The effect of bowel kinetics (The movement of food through the digestive system) and improving the microbial balance, controlling inflammation and immune function. But where do you start? “Gargling is a simple technique – stimulates mechanical stimulation of the throat muscles vaginal paths”, de Bilgon recommends. “Singing and laughing also creates useful vibrations and emotional transformations that are believed to enhance the vaginal tone.”
Other simple practices include tinnitus during exhalation, or massaging the sides of the neck, especially around the shortcomings muscle on both sides, where the vague nerve extends near the surface.
Get a dog
Amati says: “The people we live with – whether they are from the family, friends or their colleagues in the flat – can affect Various bowel microbes. Why? Because we exchange bacteria naturally with those we are close to. And our pets – whether we like it or not – are curious creatures that want to push their noses in all kinds of doubtful places, and display themselves (and thus, for us) to a wide range of microbes.
Studies indicate that early exposure to the furniture (such as cats and dogs) before the first few births and in the first few months after birth. Enriching the intestine microbium with useful bacteriaLike Ruminococcus and Obsillosphere. It is linked to a decrease in the risk of childhood allergies, including asthma, as well as low obesity rates.
Benefits do not stop there. In adults over the age Increase the population of useful bacteriaWhile simultaneously suppresses the harmful breeds. So if you need another reason to welcome the pet in your home, your intestine gave you one.