Gut health prevention could start with your nighttime sleep routine. Read seven valuable tips from scientists on the habits that guarantee the proper functioning of the intestine
With growing interest, the scientific community studies the gastrointestinal system and particularly the intestinal microbiome, in search of valuable secrets such as anti-aging, brain health or cancer treatment.
Therefore, there are many reasons to keep the intestines working properly. Here are seven valuable tips that we can apply every night to achieve it.
1. Turn off the screens
Many will leave something playing on the TV, mobile phone or tablet to fall asleep, but they will probably achieve the opposite result. He light screens it can increase levels of stress hormones (adrenaline, for example) because it demands our attention, explains gastroenterologist Dr. Joseph Shami, adding that the position we usually take on the pillow will be another obstacle. His advice is turn off all screens at least an hour before bed.
2. No snacks in bed
As much as the chips or chocolate that we have in the kitchen cupboard “calls” us for a difficult moment, we must resist. As tempting as it is snack, it’s best to sleep on an empty stomach, even after eating your last meal a few hours earlier, according to pathologist William Li. Thus we will allow your trillions of bacteria our gut microbiome to maintain their biological rhythms, according to which food is not expected in the afternoon. “When they feed at night, their body clock goes haywire and they don’t produce short-chain fatty acids at the normal levels needed for healthy metabolism.“, he explains, warning that if snacking becomes a habit, it paves the way for metabolic syndrome.
3. Choose foods that promote gut health
As stressful as the rhythms of everyday life are, the last meal of the day needs our attention. Our choices will determine the negative or positive impact on the gut microbiome, explains pathologist Dr. Mahmud Kara. According to him, microbiome-friendly foods should be abundant in probioticslive microorganisms that provide the necessary bacteria, and prebiotics, fibrous compounds that feed probiotics in the intestine.
- Foods with probiotics: yogurt, kefir, fermented cheeses (blue cheese, cheddar, gouda, mozzarella), kimchi, pickled vegetables, miso, etc.
- Foods with prebiotics: bananas, artichokes, asparagus, vegetables of the genus Allium (onion, garlic, leek), whole grains (oats, whole wheat, barley), honey.
4. Lots of water
It probably doesn’t sound appealing that we should drink water at night, just thinking that it will probably force us to go to the bathroom in the morning. But this is a small sacrifice, says Dr. Kara, explaining that good hydration promotes the proper functioning of all organs, prevents constipationbreaks down food in the digestive system, reduces inflammation in the gut microbiome, and helps restore it after illness or taking antibiotics, while also contributing to the detoxification process.
5. Reduce stress
HE manage daily stress it’s vital for proper bowel function and overall health, says pathologist Dr. Raphael Kellman. The intestine is directly connected to the brain through it. gut-brain axis. and chronic stress can alter the composition of the microbiome with dramatic health consequences. According to him, simple techniques such as breathing exercises or meditation before bed and walks in nature or contact with loved ones during the day can have impressive effects in relieving anxiety.
6. Move a little more
Quite possibly, the idea of exhausting yourself on the treadmill or on the bike seems like the ideal hypnotic treatment. But instead, Dr. Kara suggests smooth body movement such as stretching, yoga, or a brisk walk to aid digestion, a greater diversity of gut microbiomes, and an increase in “good” bacteria.
7. Sleep on your left side
People with a sensitive stomach or digestive diseases such as gastroesophageal reflux, They should probably pay attention to the position they choose to sleep in, notes Dr. Ali Rezaie of Cedars-Sinai Medical Center. By choosing the left side, the risk of acid reflux is reduced and digestion and lymphatic function are improved.
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