In our daily life, there is a saying that is often mentioned: "Life is in exercise, and health comes from the gut." "Many studies have confirmed that a healthy gut is not only key to digesting and absorbing nutrients, but also an important cornerstone of longevity and health. However, modern people's lifestyle and eating habits often pose no small challenges to gut health. From constipation to diarrhoea, from intestinal inflammation to gut microbial imbalances, all the symptoms remind us of the urgency of protecting our gut health.
Three "asymptomatic" signs of gut health
When discussing gut health, people tend to focus on the disappearance of uncomfortable symptoms, such as constipation, diarrhea, etc. However, the signs of a change for the better in the gut are not just in the absence of symptoms. Here are three key "asymptomatic" signs that your gut health may be quietly improving.
1. Steady digestion rhythm
A healthy gut manifests itself as a regular digestive rhythm. This means that the daily bowel habit becomes a predictable pattern, neither constipation nor diarrhea. The normalization of bowel movements is a direct reflection of the balance of intestinal flora and the good health of the intestinal wall. Maintaining a regular diet and a diet high in fiber is key to supporting this normalization process.
2. Improved digestion efficiency
An increase in digestive efficiency is another positive sign of a healthy gut. This is not only reflected in the smooth digestion of food, but also in the efficiency of nutrient absorption. When you find that you are better able to absorb nutrients from your food, for example through improved skin quality and a more energetic body sensation, it could be a sign of improved gut health. A sensible diet, avoiding overly processed foods, and increasing the intake of dietary fiber and prebiotics can promote such improvements.
3. Reduces gastrointestinal discomfort
Even minor gastrointestinal discomfort can affect the quality of daily life. A clear sign of improved gut health is a reduction in gastrointestinal discomfort, including a reduction in stomach bloating, excess gas, or discomfort. This reflects the balance of the environment in the gut, with efficient food breakdown and waste excretion. Increasing your intake of probiotics, such as through yogurt and fermented foods, can help maintain this balance.
Intestinal maintenance cheats in daily life
In the pursuit of health and longevity, maintaining intestinal health is a link that we cannot ignore. Here are a few simple and practical strategies to help improve and maintain your gut health.
Balanced diet: Fortified dietary fiber intake is key to gut health. Dietary fiber helps promote intestinal motility and supports a healthy balance of intestinal flora. It is recommended that your daily diet be rich in fruits, vegetables, whole grains, and legumes. Reduce your intake of processed and high-fat foods, which can lead to an imbalance in your gut flora, which can affect your gut health.
Adequate hydration: Hydration is essential for the proper functioning of the intestines. It helps to soften stools and promote intestinal peristalsis. Adults are recommended to drink enough water per day, about 8 glasses of water (about 2 liters), or adjust according to individual activity level and climatic conditions.
Regular exercise: Moderate physical activity can enhance bowel movements and reduce the risk of constipation. It is recommended to do at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling.
Stress management: Long-term psychological stress can affect gut health, leading to digestive problems and an imbalance in the gut flora. Use deep breathing, yoga, meditation or other relaxation techniques to manage and reduce daily stress.
Develop good lifestyle habits: Maintaining a regular diet and sleep pattern can help maintain gut health. Avoid smoking and excessive alcohol consumption, these bad habits can damage the intestinal mucosa and affect the balance of intestinal flora.
Regular health check-ups: Regular gut health-related check-ups, such as stool routine and microbiota analysis, can help detect and treat gut problems early.
The secret to longevity for gut health
The gut is known as the "second brain", and its health status directly affects our longevity and quality of life. Scientific studies have shown that gut health is inextricably linked to the body's immune system, the development of chronic diseases, and even mental health. Here are a few key points about the impact of gut health on longevity:
Guardians of the immune system: About 70% of immune cells are located in the gut. Gut health promotes the balance of the immune system, effectively defends against external pathogens, and reduces the occurrence of infections and inflammatory diseases.
Prevention of chronic diseases: Imbalance of intestinal flora is associated with a variety of chronic diseases such as abnormal glucose metabolism, increased blood pressure in systemic arteries (hypertension), cardiovascular diseases, etc. By maintaining the balance of the intestinal flora, the risk of these chronic diseases can be reduced, resulting in a longer lifespan.
Regulators of mental health: The gut and brain interact through the so-called "gut-brain axis". Gut health not only affects digestion and absorption, but also affects mood and cognitive function, supports mental health, and reduces stress and anxiety.
Therefore, improving and maintaining gut health through the above strategies can not only improve the quality of life, but also effectively prolong life. The maintenance of intestinal health needs to start from daily diet, living habits, etc., and perseverance, in order to reap a healthy body and a happy mood.