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How to maintain a healthy gut

How to maintain a healthy gut
The gut flora is a lot more complex than you think. It plays a key role in our entire health. The problem is, not everyone understands the importance of maintaining a healthy gut. That’s why we decided to show you exactly what you are missing. Here is everything you need to know about intestinal health.

Why Maintain a Good Bacterial Flora?

Our digestive system is packed with good and bad bacteria:  there are 2 to 10 times more microorganisms in the gastrointestinal tract than the total number of cells in our bodies! The gut microbiota or intestinal flora is a collection of microorganisms, including fungi, viruses, parasites, bacteria, and archaea. The intestinal microbiota is mainly found in the small intestine and colon.  It is a complex and extremely valuable system, the role of which is only now becoming increasingly known. Researches are finding out the importance of a healthy human gut and are more and more able to understand the relationship between disruptions and imbalances in the intestinal microbiotica and certain disorders, especially autoimmune and inflammatory disorders. Healthy intestines can have some powerful therapeutic properties. While the intestinal microbiota develops fully during the first few years of life and remains pretty stable thereafter, changes in lifestyle, medical treatment, nutrition, and various events can modify the microbiota. Since the intestinal microbiota is specific to each individual, and thus unique, some people have more stable microbiota than others when dealing with disruptions. The microbiota can interact with epithelial cells and in this way fully contribute to the intestinal immune system function. The exploration of gut microbiota has become central to health research. Several studies show results of the effect of microbiota on health. With a healthy gut, people can reduce their risk of chronic diseases, like diabetes, asthma, obesity, and inflammatory complications, cancers and even neurodegenerative diseases.

Effects of Antibiotics on Gut Flora

Antibiotics can deplete gut flora. Even though antibiotic treatment reduces the quality of gut microbiota for several days or weeks, recent research shows that the function and composition of the gut bacteria can recover even after antibiotic treatment. It is however a matter of time. In fact, it can take around four weeks to rebuild the gut flora after antibiotics. In some cases, the gut may still be depleted of the nine good bacterial species even after six months.  

Tips for Maintaining Gut Flora

Poor gut flora can cause constipation, bloating, gas, and heartburn. You can avoid all of that with the right tactic. To get your gut immunity and digestive system back on track, here are a couple of options you can try.
  • Eating healthy meals – Diets packed with fruits and veggies are ideal for promoting gut health—especially the products rich in fiber. Fiber is known for keeping the intestines healthy and at full capacity.
  • Oral probiotics – these are healthy live microorganisms that have been shown to be beneficial for the intestinal flora.
  • Prebiotics – are indigestible dietary components which aid the activity of certain intestinal bacteria.
  • Symbiotics – combination of pro- and prebiotics.
  • Sleep – Lack of sleep seems to disrupt healthy flora. But, with proper sleeping patterns, you can restore your metabolism and improve your health.
  • Exercise – Moderate exercises will keep the body active. Digestion will work more smoothly, and you are less vulnerable to intestinal problems.

Conclusion

There is a lot that’s going on in the human body. What matters is that you understand all your bodily functions and help the system work properly. Maintaining good gut health can help you achieve that. It can boost the immune system, combat inflammation and help maintain mental and physical health in general.  

References

https://www.sciencedaily.com/releases/2018/07/180703154916.htm https://www.sciencedaily.com/releases/2018/10/181023110545.htm https://www.nytimes.com/2018/12/21/well/live/does-the-gut-microbiome-ever-fully-recover-from-antibiotics.html https://www.sciencedaily.com/releases/2018/10/181023110545.htm https://www.hopkinsmedicine.org/health/wellness-and-prevention/your-digestive-system-5-ways-to-support-gut-health https://www.inserm.fr/en/health-information/health-and-research-from-z/intestinal-microbiota-intestinal-flora  
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