Health, according to the World Health Organization, is “a state of complete physical, mental and social well-being and not merely the absence of disease and infirmity”. A variety of definitions have been used for different purposes over time. Health can be promoted by encouraging healthful activities, such as regular physical exercise and adequate sleep, and by reducing or avoiding unhealthful activities or situations, such as smoking or excessive stress. Some factors affecting health are due to individual choices, such as whether to engage in a high-risk behavior, while others are due to structural causes, such as whether the society is arranged in a way that makes it easier or harder for people to get necessary healthcare services. Still other factors are beyond both individual and group choices, such as genetic disorders.
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An unhealthy gut can reflect on your overall health. Perhaps you need to pause, check and reset your gut for a healthier 2022.
Your gut plays a crucial role in sustaining your overall health and keeping your fitness in check. It defines your moods, immunity, digestive tract, and physical fitness.
Still, we end up gorging upon a lot of junk food and then regret it later when our gut cries out for help! Perhaps it’s high time we stop our unhealthy habits and shift towards healthy diet practices for a happy gut. Understanding our gut and a few ways to keep it healthy is integral to our overall well-being. Everything you eat directly affects your digestive tract and the good bacteria in your stomach.
Shriya Naheta Wadhwa, entrepreneur and health coach, tells HealthShots, “ A healthy gut positively impacts several, usually ongoing issues – prolonged feelings of fatigue, constipation, skin issues, mood swings, and more.”
And so, she recommends some ways to treat your gut well.
6 ways to reset your gut for a healthier new year
1. Stay hydrated
“While this may seem simple, it is usually overlooked due to our hectic schedules. Drinking water consistently through the day every 30-45 minutes is the key to maintaining a great gut. Depending on your activity levels and weight, your intake can range between 2-3 litres a day. Water can also be consumed in the form of herbal teas or simply some hot water with lemon in it,” says Wadhwa.
Also, adding homemade juices and smoothies, along with some water-based healthy drinks can keep you hydrated throughout the day.
Yoghurt is a simple yet good addition to your diet when calling for a gut reset. The probiotics in yoghurt help support a healthy gut and immune system. While choosing yoghurt opt for plain curd, greek yoghurt, or buttermilk and avoid flavoured and sugar alternatives, add Wadhwa
3. Fermented vegetables
Fermented veggies are a great addition to your diet. “If you are not used to it, start introducing it in extremely small portions with your meal to your diet. Even oil-less pickles work well,” Wadhwa tells HealthShots. The fibre, vitamin content along probiotics in fermented veggies are great for your gut. Fermented veggies don’t require sugar, instead one can cure it in an acidic base (like apple cider vinegar or lemons) with some salt. Some of the best veggies to ferment are cabbages, carrots, and radishes.”
“Having smoothies for your mid-morning or mid-afternoon snack will leave you feeling completely satiated,” suggests Wadhwa. It keeps you fuller throughout the days and is delicious to consume! Choose smoothies over juices so you don’t lose out on the fibre and goodness of your fruits and veggies. You can try various combinations of fruits and vegetables to prepare smoothies for a healthier gut and even weight loss.
5. Whole Grains
Wadha tells HealthShots, “Whole Grains leave you feeling full and are easy to eat and incorporate into your diet. Just a whole-grain toast with nut butter is a good source of healthy fat, some protein and great fibre”. It is super good for your gut! Whole grains can be consumed in many forms like bread, buns, bagels, tortillas, pasta and other whole-grain foods.
6. Avoid processed foods and sugar
For a healthy gut, it is important to stay away from processed foods and sugar. Check labels for packaged products and bottled sauces before you buy them to understand all the contents, comments Wadhwa.
We hope that with these easy-to-follow recommendations, you can keep your gut health and overall well-being in a better state.
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