Did you know? A healthy gut means long-term health!

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Microorganisms are everywhere

We live in a world of microorganisms

In fact, our bodies are filled with bacteria.

There are more than 1,000 species of symbiotic microorganisms in the human intestine.

Intestinal microorganisms are one of the main components of the human intestine. Only with a balanced diversity and sufficient quantity and quality of intestinal flora can we have normal digestion, secretion, immune and nervous functions, and thus have a healthy body and a smart brain.

A decrease in the number and variety of bacteria and a disorder in the flora can induce intestinal leakage and inflammation, increasing the risk of various chronic diseases and infectious diseases.

Normal people have both "good bacteria" and "bad bacteria" in their intestines

A balance between the two makes up a healthy intestine

How to maintain intestinal health in life?

Come and have a look

“5” points to know the changes in intestinal health

1. Defecation

When the bacterial flora is destroyed and the intestines lose their normal function, diarrhea or constipation will occur in the stool.

Therefore, by observing the stool, we can easily infer the health of the body's intestines. As long as the bowel movements are regular and easy, 1-3 bowel movements a day or 3 times a week are normal.

2. Craving for sweets

If you crave sweet foods all the time, your gut bacteria may be out of balance.

Some harmful microorganisms in the intestines love sugar very much. A high-sugar diet and processed foods will cause harmful microorganisms to multiply and reduce the beneficial bacteria in the intestines. You will also crave more sugar, which may cause inflammation, and inflammation can lead to a variety of diseases.

3. Weight changes

Are you gaining or losing weight without changing your exercise or eating habits?

An imbalance in the gut can prevent the body from properly regulating blood sugar levels, storing fat and absorbing nutrients, which can affect weight changes.

4. Food intolerance

If your body is unable to digest certain foods, it may be due to bad bacteria in your gut, which can cause abdominal pain, bloating, nausea, and diarrhea. Problems with your gut flora may also cause food allergies.

5. Bad breath

If you suffer from halitosis (chronic bad breath), you may have an imbalance in your gut flora. Bad breath is the result of microorganisms living between your gums, tongue, and teeth. These microorganisms produce the unpleasant odor. Sometimes, this can be caused by gum disease.

Doing the following good habits can keep your intestines healthy~

1. Good eating habits

1. Nutritious diet, healthy meals

Based on the scientific evidence of the "Dietary Guidelines for Chinese Residents", it provides guidance on food nutrition and physical activity for Chinese residents from the perspective of maintaining health. It is of great significance in guiding and educating Chinese residents to adopt a balanced diet, improve nutritional status and enhance health quality.

2. Chew slowly

Thorough chewing is essential for digestion because it sends signals to the gastrointestinal tract through the taste of food, telling them which fats, proteins and carbohydrates are on the way, allowing the intestines to prepare the appropriate enzymes to meet and break them down.

This process is not only to extract nutrients from food, but also to ensure that the food does not stay in place, so that the retained food does not rot and produce gas, and cause problems such as constipation, diarrhea and food intolerance.

3. Give your intestines a rest regularly

Between meals, the intestines need to be given enough time to rest so that they can reserve energy for the next work. In addition, do not eat too much before going to bed to avoid adding burden to the intestines and disturbing the rest of the stomach.

Choose a rest day every week, eat mainly fresh fruits and vegetables, and eat until you are 70% to 80% full. This will allow your intestines to rest and help clear out food residues in the intestines.

2. Appropriately supplement foods containing beneficial bacteria and dietary fiber

Prebiotics are food for the beneficial bacteria in the intestines. Foods rich in prebiotics such as oligofructose and oligogalactose can supplement nutrients to intestinal probiotics, thereby promoting the growth of beneficial intestinal bacteria, inhibiting the reproduction of harmful bacteria, promoting intestinal digestion and absorption, and maintaining intestinal health, which is especially beneficial to the growth of adolescents.

Fruits and vegetables rich in dietary fiber are sources of prebiotics.

1. Vegetables and fruits

Common green leafy vegetables, apples, bananas, leeks, loofah, celery, bananas, cherries, garlic, onions, spinach, tomatoes, cabbage, asparagus and other fruits and vegetables are rich in prebiotics.

2. Cereals and beans

Coarse grains such as oats and millet, fungi and algae foods such as fungus and kelp, and root foods such as carrots and sweet potatoes are all rich in dietary fiber.

3. Fungi and nuts

Mushrooms are rich in dietary fiber such as polysaccharides, so you can eat more of them. Also, don’t overlook the treasure of nuts. In addition to being rich in high-quality fats, they are also full of dietary fiber. For example, almonds have 11.8 grams of dietary fiber per 100 grams!

3. Maintain a regular schedule and increase exercise

1. Get enough sleep

Not getting enough sleep is bad, and poor sleep can also affect the composition of your gut microbiome.

Getting 7-8 hours of sleep a night is important, but it's equally important to get the right quality sleep. Good quality means you're entering the deep, restorative sleep stage.

2. Increase exercise

Exercise is great for the good microbes in your gut.

We can improve overall intestinal health through aerobic exercises such as walking, jogging, yoga, swimming, etc.

In conclusion

The secret to a healthy gut is

Pay attention to intestinal protection

Develop good

Diet and lifestyle

Co-produced by: Guangdong Center for Disease Control and Prevention, Zhujiang Hospital of Southern Medical University

Written by: Chen Rongping (Zhujiang Hospital of Southern Medical University)

Produced by: Lin Fengzhi, Luo Jing

Professional review: Wang Ye

First review: Qiu Quan, Luo Haiming

Reviewed by: Liu Yongying, Xu Yanjun