by Preventing gut health could start with your evening sleep routine. Read seven valuable tips from scientists on habits that keep your gut working well
MARIO ECONOMOU
With growing interest, the scientific community is studying the gastrointestinal system and in particular the gut microbiome, in search of valuable secrets such as anti-aging, brain health or cancer treatment.
So there are many reasons to keep the intestines working properly. Here are seven valuable tips we can apply every night to achieve this.
1. Turn off screens
Many will let something play on the TV, cellphone, or tablet to put them to sleep, but they’ll likely get the opposite results. THE light from screens it can increase levels of stress hormones (e.g. adrenaline) because it demands our attention, says gastroenterologist Dr Joseph Shami, adding that the position we usually take on the pillow will be another hurdle. His advice is turn off all screens at least an hour before bed.
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2. No snacks in bed
As much as the crisps or chocolate we have in the kitchen cupboard “calls” us for a hard time, so much do we have to resist. As tempting as it is evening snackit is better to sleep on an empty stomach, having even consumed the last meal a few hours before, according to pathologist William Li. In this way, we will allow its trillions of bacteria our gut microbiome to maintain their biological rhythms, according to which no food is expected in the evening. “When fed at night, their biological clock is disrupted and they fail to produce short chain fatty acids at the normal levels needed for healthy metabolism.” he explains and warns that if snacking becomes a habit, it sets the stage for metabolic syndrome.
3. Choose foods that promote gut health
As stressful as the rhythms of daily life are, the last meal of the day demands our attention. Our choices will determine the negative or positive impact on the gut microbiome, says 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 gut.
- Foods containing probiotics: yogurt, kefir, fermented cheeses (blue cheese, cheddar, gouda, mozzarella), kimchi, pickled vegetables, miso, etc.
- Foods with prebiotics: bananas, artichokes, asparagus, Allium vegetables (onion, garlic, leek), whole grains (oats, whole wheat, barley), honey.
4. Lots of water
It probably doesn’t sound appealing to drink water at night, just thinking that it will probably force us to go to the bathroom in the morning. But it’s a small sacrifice, emphasizes Dr. Kara, explaining that good hydration promotes the proper functioning of all organs, warns constipationbreaks down food in the digestive system, reduces inflammation in the gut microbiome and helps restore it after illness or taking antibiotics, while aiding in the detoxification process.
5. Reduce stress
THE 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 sleep and nature walks or contact with loved ones during the day can have impressive anti-anxiety effects.
6. Move a little more
Most likely, the idea of exhausting yourself on the treadmill or the bike seems like the ideal hypnotic treatment. But instead, Dr. Kara suggests to her gentle body movements such as stretching, yoga, or a brisk walk to aid digestion, greater diversity in the gut microbiome, and an increase in “good” bacteria.
7. Sleep on the left side
People with a sensitive stomach or digestive diseases such as gastroesophageal reflux, they should probably be careful about 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.
Read also:
Gut: Six signs that “scream” there’s a problem – What to do
Intestine: What to eat for it to work properly – Five “forbidden” foods
Are you a side, face or back sleeper? What you should pay attention to in each sleeping position
