1. Keep Hydrated
Our bodies are made up of water and in order to function efficiently we need to maintain hydration. A dehydrated body leads to constipation and other gut related symptoms which affect our overall health[1]. Try to drink 5 glasses of water a day.
2. Healthy Eating
Make sure you have a balanced diet which includes a balance of protein and carbohydrates with omega-3 rich fish, organic meats, leafy greens and nuts, berries and seeds[2]. Limit intake of sugar-rich foods such as too much fruit, dairy and processed foods such as cakes, biscuits and chocolates.
3. Lifestyle Balance
A balanced lifestyle including good relationships, low levels of stress and at least 30 minutes of exercise per day all point to a healthy body. Exercise combined with a healthy meal plan can help to maintain overall health including a healthy gut eco-system. Mayo Clinic explains that losing weight is the most effective way to lower blood pressure, and that exercise should be done at least 30 minutes for most days of the week. Consistency is key to keep your numbers low.
4. Prebiotic and Probiotic Partnership
The Mayo Clinic for health defines prebiotics as non-digestible substances that act as food for the gut microbiota. Essentially, prebiotics stimulate growth or activity of certain healthy bacteria that live in your body[3]. So, while the good bacteria themselves are probiotics, prebiotics are the food we feed our gut flora. When taken together, prebiotics and probiotics form a symbiotic relationship, allowing them to function at an optimum level.
5. Skip Bad Habits
When it comes to vices, we all have some, but it is best to limit certain of those as much as possible. Excessive alcohol consumption can change the balance of your gut bacteria. While studies have shown alcohol can actually increase the bacteria in your digestive system, these new introductions are often negative, skewing the 90/10 ratio of good to bad bacteria you want in your gut towards a higher percentage of bad bacteria.
References:
[1] Gut Microbiota and Health
[2] Study on Gut Microbiota
[3] High Blood Pressure Overview
