{"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\/pt\/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":"

Sua sa\u00fade intestinal afeta seu sistema imunol\u00f3gico, sua sa\u00fade mental e seu bem-estar geral. <\/p>

Quando voc\u00ea tem um intestino saud\u00e1vel, seu trato gastrointestinal tem um bom equil\u00edbrio de bact\u00e9rias intestinais e \u00e9 capaz de digerir e absorver nutrientes adequadamente.<\/p>

\"\"\/<\/figure>

Mas quando h\u00e1 um desequil\u00edbrio nas bact\u00e9rias intestinais, isso pode desencadear sintomas gastrointestinais indesejados, como diarreia, bem como problemas de sa\u00fade mental.  <\/p>

Uma dieta diversificada rica em frutas, vegetais e gr\u00e3os integrais suporta um ecossistema intestinal saud\u00e1vel, enquanto a inflama\u00e7\u00e3o pode atrasar a recupera\u00e7\u00e3o. Uma dieta baseada em vegetais e alimentos integrais \u00e9 ben\u00e9fica para a sa\u00fade intestinal e o bem-estar geral a longo prazo.<\/p>

Principais takeaways<\/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>

    A melhor dieta para a sa\u00fade intestinal<\/h2>
    \"\"<\/figure>

    A maioria de n\u00f3s ter\u00e1 um problema relacionado ao intestino em algum momento, mas existem v\u00e1rias maneiras de evitar o desconforto.<\/p>

    Uma pesquisa com 73.000 adultos em 33 pa\u00edses descobriu que mais de 40% tinham dist\u00farbios gastrointestinais como s\u00edndrome do intestino irrit\u00e1vel ou constipa\u00e7\u00e3o. Agnesa Simcic, fundadora da Wholefood Mama, enfatiza a import\u00e2ncia de abordar o desconforto abdominal, pois afeta a fun\u00e7\u00e3o imunol\u00f3gica, a desintoxica\u00e7\u00e3o, a produ\u00e7\u00e3o de horm\u00f4nios e os n\u00edveis de energia.<\/p>

    Veja como melhorar a sa\u00fade intestinal:<\/p>

    Fibra:<\/strong> Dietas ricas em fibras reduzem a inflama\u00e7\u00e3o. A fibra de gr\u00e3os integrais, aveia, ma\u00e7\u00e3 e feij\u00e3o \u00e9 fermentada por bact\u00e9rias intestinais para produzir \u00e1cidos graxos anti-inflamat\u00f3rios de cadeia curta. A maioria das pessoas n\u00e3o atinge a meta di\u00e1ria de fibra.<\/p>

    Jejum:<\/strong> O jejum intermitente pode aumentar a diversidade de micr\u00f3bios intestinais e melhorar os n\u00edveis de a\u00e7\u00facar no sangue, a sensibilidade \u00e0 insulina e o humor.<\/p>

    Pr\u00e9, Pro e P\u00f3s-bi\u00f3ticos:<\/strong> Os prebi\u00f3ticos alimentam bact\u00e9rias probi\u00f3ticas, criando p\u00f3s-bi\u00f3ticos ben\u00e9ficos, como vitaminas e compostos anti-inflamat\u00f3rios. Coma alimentos ricos em prebi\u00f3ticos (gr\u00e3os, frutas, vegetais) e alimentos probi\u00f3ticos (chucrute, miss\u00f4, iogurte).<\/p>

    Alimentos fermentados:<\/strong> Comece as refei\u00e7\u00f5es com chucrute, kimchi ou vegetais em conserva para estimular a digest\u00e3o. Abacaxi, manga, mam\u00e3o e kiwi cont\u00eam enzimas digestivas.<\/p>

    A\u00e7\u00facar & Sal:<\/strong> Limite a ingest\u00e3o de a\u00e7\u00facar e sal. O excesso de a\u00e7\u00facar reduz a diversidade do microbioma e o excesso de sal prejudica as fun\u00e7\u00f5es anti-inflamat\u00f3rias do microbioma.<\/p>

    Favorecer Plantas:<\/strong> As prote\u00ednas vegetais aumentam as bact\u00e9rias ben\u00e9ficas. Uma dieta diversificada de frutas, vegetais, gr\u00e3os integrais e legumes promove um microbioma saud\u00e1vel.<\/p>

    Dormir:<\/strong> A falta de sono afeta a digest\u00e3o, o estresse e os n\u00edveis hormonais, afetando a sa\u00fade intestinal.<\/p>

    Melhorar sua dieta e estilo de vida pode melhorar sua sa\u00fade intestinal e bem-estar geral.<\/p>

    Como tratar a inflama\u00e7\u00e3o intestinal<\/h2>

    Para tratar a inflama\u00e7\u00e3o intestinal, siga estas dicas de Anna Mitsios, nutricionista e fundadora da 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>

      Como tratar o incha\u00e7o<\/h2>

      Um sistema digestivo saud\u00e1vel se beneficia tanto da dieta quanto do movimento. Exerc\u00edcios suaves, como ioga, podem estimular o c\u00f3lon e proporcionar al\u00edvio de 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>

      A ioga combina alongamentos e tor\u00e7\u00f5es abdominais que massageiam o c\u00f3lon, promovendo movimentos suaves pelo trato digestivo. A pr\u00e1tica consistente mant\u00e9m o fluxo digestivo e melhora a sa\u00fade geral.<\/p>

      Agnesa tamb\u00e9m sugere incorporar movimentos leves ap\u00f3s as refei\u00e7\u00f5es, como caminhar ou tarefas dom\u00e9sticas leves, semelhante \u00e0 tradi\u00e7\u00e3o italiana de uma caminhada p\u00f3s-jantar.<\/p>

      Aqui est\u00e3o seis exerc\u00edcios favoritos para melhorar a sa\u00fade 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 esses exerc\u00edcios em sua rotina para melhorar a sa\u00fade digestiva e o bem-estar geral.<\/p> ","protected":false},"excerpt":{"rendered":"

                      Sua sa\u00fade intestinal afeta seu sistema imunol\u00f3gico, sua sa\u00fade mental e seu bem-estar geral.  Quando voc\u00ea tem um intestino saud\u00e1vel, […]<\/p>\n","protected":false},"author":2,"featured_media":18220,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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