Do you remember "mother saying" Always trust your gut?

 

Can you reduce number of doctor's visit? Yes, you can!!! 

By keeping  your gut happy and healthy.
It is most important in today’s time.
Turns out, good health starts in your gut. In today’s scenario, unfortunately gastrointestinal discomfort such as constipation and gastroesophageal reflux disease (GERD) are some of the largest health complaints individuals are facing. 
Let’s discover innovative ways to manage Gut. It is a second brain.
Write down your digestive  issues and find the root cause behind it. Sometimes our work gives pressure but why it gives and where we are lagging behind needs actual analysis. Type of food and timing play important role. Learn to Handle your stress levels .
 

How you yourself can find your gut is working well or not? 
The gut is unhealthy if digestive system is unable to process food properly, which shows symptoms like gases, acidic burp due to a lack of  healthy bacteria in the gut, potentially causing chronic pain, fatigue, diarrhea or constipation.
Let’s learn to revive your gut.
A unhealthy gut can easily be affected by what you drink and eat, so it's important to eat healthy foods and maintain a routine. Eating breakfast comes with a lot of beneficial effects for your body, such as helping your immunity and shrinking belly fat. Getting into positive breakfast habits can also be important for maintaining a healthy gut.by doing simple stretches, yogasan may help reduce uncomfortable GI symptoms and get your body back in balance.
Advise of an expert:

Fill up on fiber
Not only does fiber help keep you full, stabilize blood sugar levels, and lower cholesterol, but it can also promote a healthier gut. At least 20-25 grams of fiber per day is needed at a time. Eating sprouts and broken wheat for breakfast is ideal because they contain  good nutrients, fibers. Breakfast is an opportune time to load up on fiber-filled foods such as greens, cereals, chia pudding, kheer made of carrot,  oats, or a fruit smoothie.

Omega-3s everyday you hear about :
Incredible benefits by Omega-3s  extend beyond heart and brain health .support. One unexpected perk of consuming omega-3s? Gut health. It turns out a high-quality probiotic isn’t the only supplement that supports a healthy gut, evidence shows that getting sufficient omega-3s regularly via diet and supplementation bolsters gut function and overall health to promote healthy digestion, detoxification, immunity, and mental well-being.

Prioritize probiotics :

Probiotics are known to be  good bacteria ,are important for a healthy gut. Bifidobacteria and Lactobacillus  are Some probiotics ,may , help lessen symptoms of Irritable Bowel Syndrome and reduce negative gastrointestinal issues that people have like bloating, cramping and diarrhea. 

A common probiotic you eat in the morning is curds or yoghurt , which is very multifaceted example can be eaten as  a yogurt parfait, mixed with other gut-friendly foods like fruits, whole grain cereal and nuts. Yogurt can also be blended into a smoothie or used as a topping for whole grain waffles or pancakes. 

"Spinach might not be the first food on your mind when you get out of bed, but starting the day off with a serving or two of vegetables can truly set a gut healthy tone for the rest of the day," 

Vary it up with veggies:

Vegetables  a great source of food throughout anytime of the day, consist of tons of nutrients such as potassium, magnesium, and fiber ,  Vegetables also contain polyphenols compounds that improve digestion, brain function, and blood sugar levels, as well as protect against blood clots, heart disease, and certain cancers. "Polyphenols have antioxidant properties which can fight against oxidative stress, which harms our body from the inside out," "Not only do they modulate inflammation, but antioxidants can also act as prebiotics which feed our good bacteria so they can flourish and thrive." 

Some easy ways to get in more vegetables include adding fresh spinach to protein smoothies, topping your eggs with sliced tomato and onions, adding sprouts or thinly sliced radishes to avocado toast, or doing a savory oatmeal by adding in beans, mushrooms and cauliflower rice. 

Maintaining GUT HEALTH is important, because it can boost your overall immunity and also influence your mood. The diet one follow is important, how one prepares to eat the food, the smooth functioning of the body and getting rest are also key factors for good gut health. Anxiety and depression also affect your gut health.

"It helps start the day off with a good balance of both carbohydrates and protein," 

By: Ushakiran Sisodia R.D M.Sc. Gold medalist, PGDBM NMIMS  ,CDE; A.N Radha winner (Best Practicing dietician three consecutive years )

References: 

https://www.google.com/search?q=gut+health&rlz=1C1RLNS_enIN999IN999&source=lnms&tbm=nws&sa=X&ved=2ahUKEwizocOOyKb3AhV3xYsBHbUnCeMQ_AUoA3oECAEQBQ&biw=1366&bih=657&dpr=1 

https://www.mindbodygreen.com/articles/omega-3-gut-health-benefits