Save your gut from the modern diet!
10 ways to improve gut health (backed by science):
10 ways to improve gut health (backed by science):
Your gut is home to trillions of bacteria — good and bad — which play a vital role in your health.
If this microbiome isn’t balanced, it can cause chronic health issues.
Unfortunately, the modern diet disrupts this balance and destroys your gut.
Here are 10 ways to prevent it:
If this microbiome isn’t balanced, it can cause chronic health issues.
Unfortunately, the modern diet disrupts this balance and destroys your gut.
Here are 10 ways to prevent it:
1. Diversify your diet
A diverse gut is a healthy gut. Well-rounded diets are rich in:
• Fiber
• Protein
• Whole grains
• Fruits and vegetables
• Fermented foods (yogurt and kefir)
Stop depriving your body of essential nutrients.
A diverse gut is a healthy gut. Well-rounded diets are rich in:
• Fiber
• Protein
• Whole grains
• Fruits and vegetables
• Fermented foods (yogurt and kefir)
Stop depriving your body of essential nutrients.
2. Consume probiotic-rich foods
Probiotic foods contain bacteria that enhance your digestion and help balance the microbiome of your gut.
5 great sources of probiotics:
• Kefir
• Miso
• Yogurt
• Kimchi
• Sauerkraut
Without probiotic foods, your gut is at serious risk.
Probiotic foods contain bacteria that enhance your digestion and help balance the microbiome of your gut.
5 great sources of probiotics:
• Kefir
• Miso
• Yogurt
• Kimchi
• Sauerkraut
Without probiotic foods, your gut is at serious risk.
3. Minimize sugar intake
Sugars (especially refined sugars) are easily broken down by bad bacteria in your gut.
This can cause bad bacteria to overgrow and disrupt the balance of your microbiome.
High sugar levels can also lead to inflammatory issues like IBS.
Sugars (especially refined sugars) are easily broken down by bad bacteria in your gut.
This can cause bad bacteria to overgrow and disrupt the balance of your microbiome.
High sugar levels can also lead to inflammatory issues like IBS.
4. Stay hydrated
Water plays several key roles in maintaining gut health:
• Softens waste
• Neutralizes stomach acids
• Helps absorb nutrients from food
• Stimulates peristalsis (the process of moving food through your system)
Drink 2L of water per day (non-negotiable).
Water plays several key roles in maintaining gut health:
• Softens waste
• Neutralizes stomach acids
• Helps absorb nutrients from food
• Stimulates peristalsis (the process of moving food through your system)
Drink 2L of water per day (non-negotiable).
5. Reduce stress levels
Many experts refer to the gut as the “second brain.”
This is because your gut and brain are very closely connected.
High stress levels can affect your gut by causing:
• Inflammation
• Digestive issues
• Motility complications
Many experts refer to the gut as the “second brain.”
This is because your gut and brain are very closely connected.
High stress levels can affect your gut by causing:
• Inflammation
• Digestive issues
• Motility complications
6. Get enough rest
The quality of your sleep impacts every system in your body.
When you don’t get enough sleep, you disrupt your hormone levels, as well as your body’s natural digestive patterns.
Always sleep for 7+ hours per night (also non-negotiable).
The quality of your sleep impacts every system in your body.
When you don’t get enough sleep, you disrupt your hormone levels, as well as your body’s natural digestive patterns.
Always sleep for 7+ hours per night (also non-negotiable).
7. Stay active
Regular movement and exercise are critical for maintaining a healthy gut.
Exercise is proven to:
• Improve blood flow
• Reduce stress levels
• Decrease inflammation
Get up and move for 30 minutes per day. Trust me, you’ll feel better.
Regular movement and exercise are critical for maintaining a healthy gut.
Exercise is proven to:
• Improve blood flow
• Reduce stress levels
• Decrease inflammation
Get up and move for 30 minutes per day. Trust me, you’ll feel better.
8. Quit smoking
Smoking isn’t just terrible for your lungs; it also harms your microbiome by:
• Causing inflammation
• Decreasing saliva production
• Disrupting the production of stomach acids
• Slowing the production of important enzymes
(It’s also disgusting).
Smoking isn’t just terrible for your lungs; it also harms your microbiome by:
• Causing inflammation
• Decreasing saliva production
• Disrupting the production of stomach acids
• Slowing the production of important enzymes
(It’s also disgusting).
9. Avoid excessive alcohol consumption
Alcohol reduces nutrient absorption, impairs digestion, and creates toxic byproducts that can leak into your gut and bloodstream.
Alcohol is also a diuretic, which means it can cause dehydration and constipation.
Alcohol reduces nutrient absorption, impairs digestion, and creates toxic byproducts that can leak into your gut and bloodstream.
Alcohol is also a diuretic, which means it can cause dehydration and constipation.
10. Supplement (as needed):
The modern diet has removed many important nutrients from our daily foods.
• Prebiotics provide fuel and nutrients for a healthy gut.
• Probiotics replace bad bacteria with good bacteria.
You need a healthy balance of both.
The modern diet has removed many important nutrients from our daily foods.
• Prebiotics provide fuel and nutrients for a healthy gut.
• Probiotics replace bad bacteria with good bacteria.
You need a healthy balance of both.
10 ways to improve gut health:
1. Diversify your diet
2.Consume probiotic-rich foods
3. Minimize sugar intake
4. Stay hydrated
5. Reduce stress levels
6. Get enough rest
7. Stay active
8. Quit smoking
9. Avoid excessive alcohol consumption
10. Supplements
1. Diversify your diet
2.Consume probiotic-rich foods
3. Minimize sugar intake
4. Stay hydrated
5. Reduce stress levels
6. Get enough rest
7. Stay active
8. Quit smoking
9. Avoid excessive alcohol consumption
10. Supplements
When you prioritize gut health, you will notice and feel the difference in every aspect of your life.
For more insights on how to optimize your health and performance, follow me @johnnyxbrown!
RT to save your audience's gut health:
For more insights on how to optimize your health and performance, follow me @johnnyxbrown!
RT to save your audience's gut health:
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