Continuing to Physically Distance

With COVID-19 still a top concern, it’s important to note that the only proven way to prevent and stop the spread of coronavirus is to distance yourself from others physically. The other tips will improve your immune system for other diseases, but nothing will beat physically, staying away from germs and infections as much as possible.

Prioritize Probiotics in Your Diet

One of the more recent discoveries in medicine is how vital your gut’s bacterial makeup is for your overall health. It’s crucial for your intestinal and stomach health, and having good gut health has even been shown to help you lose weight. Also, your mental health and brain functions rely on a healthy gut climate. Eating fermented foods such as yogurt, kefir, kimchi, and sauerkraut can improve your gut microbiomes. If sour foods aren’t your thing, taking a probiotic supplement can be an easy way to get that all-important healthy gut.

Get Your Body Moving More

Yes, exercise is incredibly important to a healthy body, but it doesn’t have to be a slog to work through every day. Even moderate exercise can reduce inflammation and regenerate important cells related to your immune system. It doesn’t have to involve high-impact workouts or lifting huge weights, and you don’t need to exhaust yourself to see benefits ultimately. The important thing is to move your body, especially if you have a sedentary job. Even something as simple as getting a massage can have enormous benefits for your immune system.

Shut Down Early and Get Proper Sleep

Everyone sleeps, and it takes up almost a third of our lives. However, it’s not as simple as just getting more sleep. Good sleep quality is what you want to shoot for. Setting a schedule for when you sleep and wake up helps your body develop your circadian rhythm, which leads to deeper and more restful sleep. Also, limiting the time you spend in front of screens before bed can improve your sleep, as the blue light from TVs, computers, and phones have proven detrimental to sleep quality.

We often forget about the simplest things when it comes to our health. Using these natural ways to improve your immune system isn’t just safe and good for you; they’re also easy to do every day. Our health is sometimes all we have, so we need to make sure we protect this most vital part of ourselves for years to come.

Read more:

• Summer Drinks That Are Probiotics 
• The Importance of Gut Health
• Exercise Can Benefit Your Mental Health 

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Our digestive tracts are teeming with trillions of good bacteria that function to help us digest food and absorb nutrients as well as to increase our immunity to harmful substances that can cause disease. The bacteria balance in our gut can be negatively affected by many things, including diet, stress, and lack of sleep, to name a few. If we don’t eat well, or we are overstressed, we may be upsetting the balance of our good versus bad bacteria, resulting in poor gut health. This can allow pathogens to enter our body, damaging our intestines and causing abdominal symptoms while reducing our overall immunity.

The majority of the recommendations for improving gut health is related to our diet. This makes sense because poor eating habits cause most of our gut issues. The pace of life today is hectic for most of us, and we often find ourselves grabbing a quick meal on the way to or from somewhere. For many, that means fast food that is high in starches and low in fruits and vegetables. The simplest — although in some ways, the most difficult — way to manage gut health is to take the time and energy required to eat better.

Some categories of food suggested in the infographic may not be familiar to everyone, so let’s introduce them here. Prebiotics contain natural sugars and fibers that encourage the growth of good bacteria in the gut. Our bodies can’t digest prebiotics, so they are moved into the lower digestive tract where they help good bacteria grow. Probiotics help to balance the good and bad bacteria, and they can help replace good bacteria that are lost after taking antibiotics. Polyphenols are found naturally in plants and are loaded with antioxidants. They have been linked to improved digestion and a decreased risk of chronic disease.

To learn what types of foods are in these categories and to find out what other foods to eat and which to avoid for gut health, read the infographic. This convenient guide should be consulted whenever you make your shopping list or go out to eat. Once you get in the habit of eating in a gut-healthy way, you’ll wonder why you didn’t do it sooner!

The Gut Health Guide

This infographic was created by Factor, a keto meal delivery service

Read more: 

• The Importance of Gut Health 
• Summer Drinks That Are Probiotics 

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Healthy Mango Smoothie

This probiotic mango smoothie reminds us of a Lassi – this fruit is infused with yogurt and sweet creaminess. Even better, it’s filled with fiber and natural probiotics, making it a must for your intestines. Mango is also a powerhouse for your brain. Top it with granola for a crunchy treat before sipping.

Green Goddess Kombucha

A green drink merges with kombucha for sparkling deliciousness, packed with nutrients and probiotics. Fortified with moringa, this tasty juice is jam-packed with ginger, kiwi, and spinach. There are two stages of fermentation, so it’s not as fast to whip up as some of the other options on this list, but a homemade kombucha is worth the wait.

Probiotic-Rich Cherry Smoothie

Cherry, limes, bananas, and yogurt merge here – the perfect marriage of tangy, sweet, tart, and velvety flavors are sitting on your tastebuds. For this Probiotic-rich cherry smoothie, you only need frozen cherries for this recipe, but we suggest using fresh ones. The color itself is mesmerizing, and once you nail the proportions, you won’t be able to stop making this.

Mango Berry Smoothie

This smoothie is pretty in pink – perfect for making a large batch for the girls. Not only is it perfectly Insta-worthy, but the coconut yogurt probiotics will make your body feel as light as air. If you can’t find a probiotic yogurt, the author suggests pouring the inside of a probiotic capsule in.

Apple Ginger Kombucha

This detoxifying kombucha will wake you up in the best way possible. It blends the right level of carbonation with apple and ginger, and finishes things off with an unusual but genius topping: dried apple rings! When it’s time to drink, strain this out if you want, but we’re eating ours!

 Mojito Smoothie

Mojitos are, without a doubt, a luxurious embodiment of summer, but it’s often filled with sugar, and cocktails don’t stabilize your tummy troubles the way a healthy probiotic can. Instead, get the taste of all that minty lime goodness, swapping out rum for some greek yogurt.

Probiotic Sparkling Apple Juice

Sparkling probiotics apple juice is the ultimate way to feel fancy if you don’t want to indulge in champagne. This version is made using a unique water kefir recipe, which is then mixed with apple juice and left out in direct sunlight. Twenty-four hours later, enjoy that bubbly!

Turmeric Soda

Turmeric is often added into food for some coloring and extra health benefits, but this is an interpretation we haven’t seen before. DIY Turmeric soda is made with just turmeric, sugar, and water. You can e experiment with different flavors as the creator recommends.

Creamy Carrot Smoothie

If you want a happy tummy and frequently deal with constipation or skin problems, this naturally sweet carrot smoothie is filled with cinnamon, prunes, banana, and walnut, with just a hint of vanilla. The low calories concoction has already snagged a few five-star reviews, so we can’t wait to try it.

Including probiotics into your foods will help accomplish balance in your digestive system by promoting a healthy gut. 

Read more:

• The Importance of Gut Health
• What to Eat for a Healthy Gut 
• 5 Ashwagandha Recipes for a Healthy Life

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The gut microbiome, as we continue to discover, plays multiple roles in protecting your gut health. The healthier your gut is, the higher your chances are of ensuring your wellbeing for the long haul. Let’s break down a few key roles your gut plays in your health, and what you can do to make sure your stomach is healthy.

The Moody Blues Comes from Gut Health

We know that the moody blues comes from gut health, too much stress and traumatic events can all be the cause of anxiety and depression, as well as other mental health issues. Research has shown that imbalances in your gut microbiome can lead to an increased risk of depression because your gut communicates with your brain.

Although you would certainly need to address your mental health issues from several different angles, restoring your gut health can be a great start. Plus, it can help keep the rest of your bodily functions in check, prevent digestive tract issues, and allow for your body to heal.

Menopause Handled through Your Gut

Every chapter of your life comes with its challenges. When you enter menopause, you’ll find that some of the most common symptoms such as hot flashes, night sweats, headaches, and unwanted weight gain can be traced back to hormonal imbalances. This is caused by sudden changes in your estrogen levels. Your microbiome not only participates in retaining your hormonal balance, but it also allows you to make the most of the foods you consume. It can also help or halt weight loss and proper weight management.

That is why so many high-quality menopause supplements consist of probiotics that focus on restoring your gut health. By balancing your microbiome, you can help reduce various menopause symptoms and ensure that you don’t gain unwanted weight.

The Epicenter of Your Immune System

The epicenter of your immune system is made up of an entire network of organs, cells, and antibodies. Your network of organs all of which have one common goal: to keep your health intact when intruders come along. Be it a viral or bacterial infection, or something entirely else, your immune system serves to produce a reaction to defeat the unwanted visitors quickly and efficiently.

In addition to your lymphatic system, thyroid and other glands, bone marrow, spleen, and other parts of your immune system, your gut plays a crucial role in protecting your health, too. When the bacteria in your microbiome do their job correctly, your intestines can absorb all the right nutrients from the foods you consume. Allowing your body to use the vitamins and minerals to keep your body resistant to illnesses.

Weight Gain

Have you had trouble shedding those pesky pounds off your waist and thighs? If you’ve done your best to control your food intake, choose your macronutrients carefully, and get active, your gut health might be to blame. Several different scientific studies have dealt with the connection between gut bacteria and obesity, and there seems to be a link.

According to those studies, if your gut is home to a specific kind of bacteria that inhibits weight loss, this could make your journey a bit more difficult overall. Of course, you can’t blame bacteria for weight gain. If you’re not true to your diet plan, to begin with, your microbiome could stall the process depending on the kind of bacteria that live in your gut.

The Microbiome and Your Hormones

No matter your lifestyle or your career choices, you know that stress is a regular part of the modern lifestyle, and you most likely have your stress-relieving strategies to make sure you don’t burn out or get too exhausted. However, your hormones might tell a different story when you’re always under tons of stress. Your cortisol levels might soar, and your gut will reflect that change in your hormones, too.

Even the vice versa relationship works. Not eating the right food causes the gut microbiome not to be balanced. Causing your hormones to reflect that imbalance to lead to further stress on your overall health. Then again, PMS-related issues can be linked to your gut, so perhaps you can help soothe your monthly concerns by handling your digestive tract with more care.

As you can see, you can trust your gut feeling. If you find yourself struggling with your weight, bloating, painful cramps, or digestion issues, you might need to rethink your diet and stress management to heal your gut. Consequently, you’ll be able to nurture your wellbeing and create a perfect foundation for your long-lasting gut health and resilience.

Read more: 

• The Gut Health Guide- What You Need to know
  
• What to Eat for a Healthy Gut 
• Foods That Relieve Constipation Naturally

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Why A Healthy Gut Matters

The gut (gastrointestinal tract) is a series of organs that are responsible for the breakdown and digestion of food, as well as the absorption of nutrients. The gut flora (aka microbiota) is the vast community of living organisms that reside throughout the gut and aid in these activities.

In addition to facilitating digestion, researchers have also found that gut microbes aid in enhancing our immune system and in producing vitamins for a healthy gut.

There is also significant evidence to suggest that the activity that takes place inside the gut influences other aspects of our health, including our hormonal responses and blood sugar control. Unhealthy guts can lead to SIBO and SIFO. Simply put, one’s overall health appears to be mostly dependent on one’s gut health and so choosing to eat in a way that optimizes its performance is a wise idea.

Fermented and Cultured Foods

Fermented and cultured foods are excellent sources of probiotics. Some of these foods offer a greater variety of probiotics than others. When it comes to a healthy gut, recruiting a robust microbiotic profile is vital because each probiotic performs a slightly different role. Popular fermented and cultured foods include kimchi, sauerkraut, miso paste, yogurt, buttermilk, kefir, and kombucha.

Fiber

Fiber is an excellent source of prebiotics, which are the non-digestible components in some of the foods that we eat.

Prebiotics act as the fuel that probiotics need to help keep them working at their best.

There are two types of fiber, soluble and insoluble, and a balance of both is essential for digestion and bowel regularity. Fresh fruits and vegetables are excellent sources of fiber, but you can also find it in whole grains, nuts, seeds, beans, and lentils. In keeping with the present theme, obtaining your fiber from a variety of these foods is best.

Synbiotic Meals

A synbiotic meal is a term used to describe a combination of foods that simultaneously provide the body with both pre and probiotics. Upon digestion, pre and probiotics work together to alter the composition of the gut’s ecosystem and enhance its productivity.

A simple example of a synbiotic meal would be a yogurt parfait topped with granola and fresh berries, whereby the yogurt would be your source of probiotics. In contrast, the granola and berries would provide the prebiotics.

Bottom line?

There is still so much to learn when it comes to a healthy gut, but scientists are diligently working to piece it all together. Based on what we do know, however, making an effort to eat foods that help to improve the performance of the little friends living in our gut does appear to present a host of beneficial results on our health.

Read more:

• The 5 Best Foods for Healthy Skin

• Convenience Foods That Are Healthier Than You Think

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