{"id":18219,"date":"2024-07-19T18:41:49","date_gmt":"2024-07-19T18:41:49","guid":{"rendered":"https:\/\/fitolympia.com\/?p=18219"},"modified":"2024-07-19T18:41:49","modified_gmt":"2024-07-19T18:41:49","slug":"3-things-you-need-to-do-to-improve-your-gut-health","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/es\/3-things-you-need-to-do-to-improve-your-gut-health\/","title":{"rendered":"3 things you need to do to improve your gut health"},"content":{"rendered":"

Su salud intestinal afecta su sistema inmunol\u00f3gico, su salud mental y su bienestar general. <\/p>

Cuando tienes un intestino sano, tu tracto gastrointestinal tiene un buen equilibrio de bacterias intestinales y es capaz de digerir y absorber adecuadamente los nutrientes.<\/p>

\"\"\/<\/figure>

Pero cuando hay un desequilibrio en las bacterias intestinales, puede desencadenar s\u00edntomas gastrointestinales no deseados, como diarrea, as\u00ed como problemas de salud mental.  <\/p>

Una dieta diversa rica en frutas, verduras y cereales integrales favorece un ecosistema intestinal saludable, mientras que la inflamaci\u00f3n puede retrasar la recuperaci\u00f3n. Una dieta basada en plantas y alimentos integrales es beneficiosa para la salud intestinal a largo plazo y el bienestar general.<\/p>

Puntos clave<\/strong><\/h4>
  • Including fiber-rich foods like vegetables, fruits, and animal protein is crucial for restoring gut health and promoting optimal digestion.<\/li>
  • Bananas, garlic, onions, and asparagus are all examples of prebiotic foods that can help alleviate leaky gut symptoms by feeding the good bacteria in your digestive tract.<\/li>
  • Fermented foods like kimchi and kefir are rich sources of probiotics that can help restore the balance of gut bacteria and improve overall digestion.<\/li>
  • It is essential to avoid artificial sweeteners, processed animal products, unhealthy fats, and NSAIDs to maintain a healthy gut and prevent or heal leaky gut syndrome.<\/li><\/ul>

    La mejor dieta para la salud intestinal<\/h2>
    \"\"<\/figure>

    La mayor\u00eda de nosotros experimentaremos un problema relacionado con el intestino en alg\u00fan momento, pero hay varias formas de evitar las molestias.<\/p>

    Una encuesta de 73,000 adultos en 33 pa\u00edses encontr\u00f3 que m\u00e1s del 40% ten\u00eda trastornos gastrointestinales como el s\u00edndrome del intestino irritable o estre\u00f1imiento. Agnesa Simcic, fundadora de Wholefood Mama, enfatiza la importancia de abordar las molestias abdominales, ya que afectan la funci\u00f3n inmunol\u00f3gica, la desintoxicaci\u00f3n, la producci\u00f3n de hormonas y los niveles de energ\u00eda.<\/p>

    A continuaci\u00f3n, le indicamos c\u00f3mo mejorar la salud intestinal:<\/p>

    Fibra:<\/strong> Las dietas ricas en fibra reducen la inflamaci\u00f3n. La fibra de los cereales integrales, la avena, las manzanas y los frijoles es fermentada por las bacterias intestinales para producir \u00e1cidos grasos de cadena corta antiinflamatorios. La mayor\u00eda de las personas no cumplen con el objetivo diario de fibra.<\/p>

    Ayuno:<\/strong> El ayuno intermitente puede aumentar la diversidad de microbios intestinales y mejorar los niveles de az\u00facar en sangre, la sensibilidad a la insulina y el estado de \u00e1nimo.<\/p>

    Pre, Pro y Postbi\u00f3ticos:<\/strong> Los prebi\u00f3ticos alimentan a las bacterias probi\u00f3ticas, creando postbi\u00f3ticos beneficiosos como vitaminas y compuestos antiinflamatorios. Coma alimentos ricos en prebi\u00f3ticos (granos, frutas, verduras) y alimentos probi\u00f3ticos (chucrut, miso, yogur).<\/p>

    Alimentos fermentados:<\/strong> Comience las comidas con chucrut, kimchi o verduras en escabeche para estimular la digesti\u00f3n. La pi\u00f1a, el mango, la papaya y el kiwi contienen enzimas digestivas.<\/p>

    Az\u00facar y sal:<\/strong> Limite la ingesta de az\u00facar y sal. El exceso de az\u00facar reduce la diversidad del microbioma y el exceso de sal da\u00f1a las funciones antiinflamatorias del microbioma.<\/p>

    Favorecer las plantas:<\/strong> Las prote\u00ednas de origen vegetal aumentan las bacterias beneficiosas. Una dieta diversa de frutas, verduras, cereales integrales y legumbres promueve un microbioma saludable.<\/p>

    Dormir:<\/strong> La falta de sue\u00f1o afecta la digesti\u00f3n, el estr\u00e9s y los niveles hormonales, lo que repercute en la salud intestinal.<\/p>

    Mejorar su dieta y estilo de vida puede mejorar su salud intestinal y su bienestar general.<\/p>

    C\u00f3mo tratar la inflamaci\u00f3n intestinal<\/h2>

    Para tratar la inflamaci\u00f3n intestinal, sigue estos consejos de Anna Mitsios, nutricionista y fundadora de Edible Beauty Australia:<\/p>

    • Remove Triggers:<\/strong> Identify and eliminate foods that cause bloating, indigestion, or other gut issues. Common triggers include sugar, yeast, gluten, and dairy. Keep a food diary to pinpoint specific triggers.<\/li>
    • Add Variety:<\/strong> Vary your diet to nurture your gut microbiome. Rotate greens and vegetables daily, and include nuts, seeds, seaweed, and whole grains.<\/li>
    • Munch on Enzymes:<\/strong> Glutamine helps repair the gut lining. Natural enzymes like bromelain and papain in pineapple and papaya reduce inflammation and aid digestion.<\/li>
    • Stress Less:<\/strong> Manage stress to maintain key nutrients like zinc and vitamin C. Ensure adequate sleep for optimal healing.<\/li>
    • Herbs & Spices:<\/strong> Use chamomile, aloe vera, and slippery elm to reduce inflammation. Golden seal, garlic, and oregano can help eliminate yeast overgrowth.<\/li><\/ul>

      C\u00f3mo tratar la hinchaz\u00f3n<\/h2>

      Un sistema digestivo saludable se beneficia tanto de la dieta como del movimiento. Los ejercicios suaves, como el yoga, pueden estimular el colon y aliviar los problemas digestivos.<\/p>

      “Improving digestion helps with nutrient absorption, toxin removal, sleep quality, and hormone regulation,” says nutritionist and yoga teacher Agnesa Simcic. “Being free of bloating can also enhance mood and comfort.”<\/p>

      El yoga combina estiramientos y torsiones abdominales que masajean el colon, promoviendo un movimiento suave a trav\u00e9s del tracto digestivo. La pr\u00e1ctica constante mantiene el flujo digestivo y mejora la salud en general.<\/p>

      Agnesa tambi\u00e9n sugiere incorporar movimientos ligeros despu\u00e9s de las comidas, como caminar o tareas dom\u00e9sticas ligeras, similar a la tradici\u00f3n italiana de un paseo despu\u00e9s de la cena.<\/p>

      Aqu\u00ed hay seis ejercicios favoritos para mejorar la salud digestiva:<\/p>

      • Seated Side Bend:<\/strong>
        • How to:<\/strong> Sit with legs crossed, left hand on the floor, right arm overhead, and lean to the left. Repeat on the other side.<\/li>
        • Benefit:<\/strong> Stimulates stomach, gall bladder, pancreas, spleen, and liver.<\/li><\/ul><\/li><\/ul>
          \"\"<\/figure>
          • Knees to Chest:<\/strong>
            • How to:<\/strong> Lie on your back, bring knees to chest, and hold for 30 seconds.<\/li>
            • Benefit:<\/strong> Relieves gas and bloating.<\/li><\/ul><\/li><\/ul>
              \"\"\/<\/figure>
              • Bow Pose:<\/strong>
                • How to:<\/strong> Lie on your belly, grab ankles, lift chest and thighs while inhaling, then release.<\/li>
                • Benefit:<\/strong> Increases bowel movements and reduces congestion.<\/li><\/ul><\/li><\/ul>
                  \"\"\/<\/figure>
                  • Cat-Cow:<\/strong>
                    • How to:<\/strong> On all fours, inhale while arching the back and lifting the head (cow pose), then exhale while rounding the back and tucking the chin (cat pose). Repeat.<\/li>
                    • Benefit:<\/strong> Massages lower digestive organs.<\/li><\/ul><\/li><\/ul>
                      \"\"<\/figure>

                      Incorpore estos ejercicios a su rutina para mejorar la salud digestiva y el bienestar general.<\/p> ","protected":false},"excerpt":{"rendered":"

                      Su salud intestinal afecta su sistema inmunol\u00f3gico, su salud mental y su bienestar general.  Cuando tienes un intestino sano, tu 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