Good gut bacteria for weight loss, intestinal bacteria, or intestinal flora, are a vital part of every healthy body. There are more than 100 billion of them quietly from their labors in the dark recesses of our intestines. We pay attention to them, we think nothing about their welfare, and we do not even consider them as part of our body, only a passenger on the trip. This is an error Intestinal bacteria affect almost every aspect of our mental and physical health, and we ignore them at our own risk.
13 Remedies and Tips Good Gut Bacteria For Weight Loss
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The relationship between exercise and the health of the organs of the body is well established. What about the bacteria in the intestine? If you have to look at the gut bacteria as a virtual organ, maybe exercise can also improve.
Studies have shown that regular exercise promotes the biodiversity of your intestinal flora by increasing the abundance of beneficial intestinal bacteria. When it comes to weight loss, exercise directly not only burns fat but also in promoting the well-being of your intestinal flora, you get a second-round effect as the gut bacteria binds in fat that bursts fight.
2. Loading capacity even in whole foods
Whole fruits and vegetables are loaded with all the minerals and nutrients those healthy bacteria. Fiber, in particular, is the main source of food that healthy bacteria prefer. They even inhibit the growth of undesirable bacteria.
The apples, artichokes, and blueberries, in particular, are high in fiber and contain high levels of pectin, which helps the growth of bifid bacterium and Lactobacillus, two kinds of bacteria that aid in weight loss.
3. Sleep more
Research has shown that simply depriving yourself of sleep for two nights significantly changes the composition of the intestinal bacteria found, with certain microbes see a reduction of up to 50%. What’s more, the intestinal flora after two nights was more like the flora of patients who are obese.
Lack of sleep has been associated with obesity, but the link. This research clearly suggests that changes in the intestinal flora explain the relationship.
Who would have thought that getting a good night’s sleep could actually help you lose weight?
However, it is not a one-way street. While sleep patterns can affect our intestinal flora, so can our intestinal flora affect our sleep? The research also showed that certain microbes activate a protein (called TLR2) in the intestine (Source: journals.plos.org).
Therefore, if your intestinal flora is out of control through lack of sleep, there is a negative feedback loop about your general feeling of well-being and mood.
4. Eat fermented foods
Fermented foods are foods that by microbes and fall into the category of probiotics, as they give your intestine an influx of healthy bacteria such as lactobacilli. These probiotics plant their intestinal bacteria and should be the cornerstone of any diet to reduce the possibility that the weight when the diet is over.
Fermented foods that are ideal for the intestines include yogurt, sauerkraut, tempeh, kombucha, and kefir. Studies have shown that people who consume a large amount of these foods have a higher than desirable level of lactobacilli and fewer nitrobacteria bacteria that cause inflammation.
5. Eliminate processed foods and processed sugar from your diet
Sugar and processed foods are bad for every part of your body, including your intestinal flora. They can be good for a quick energy solution and are convenient to find, but processed foods do nothing for their intestinal flora. They offer a very small variety of ingredients and of all microbes with preservatives for a longer shelf life.
In addition, studies run on mice have shown that this type of food caused changes in their intestinal bacteria that led to obesity and bowel disease.
6. Do not be afraid of dirt
We have already established that not all bacteria are bad and that includes those found in the earth, therefore, sterilization is not always good.
A study published in the journal Pediatrics showed that children whose parents cleaned the pacifier to suck them instead of boiling them were less likely to have eczema. Another study showed that children who lived in homes with dogs had fewer allergies because dogs, and all the bacteria that come with them, improved the diversity of the microbiome in children.
The point is that sterile environments do not promote the biodiversity of intestinal bacteria.
Clean is very good. Super clean is not.
7. Try to reduce your stress levels
Stress is good for you in small doses. When you emphasize your body, it releases adrenaline and natural steroids that give you the extra boost of energy you need to get away from the turmoil you have up to date.
However, prolonged episodes of stress may endanger intestinal bacteria and research suggests that due to bacterial intestinal changes, their susceptibility to infection increases.
Try to relax.
8. Eat foods that contain lots of polyphenols
Polyphenols do many great things for your bodies, such as reducing oxidative stress and inflammation; however, the body does not easily absorb them.
Grapes, red wine, and onions are a great source of polyphenols.
9. Mother’s milk
While breastfeeding can help new mothers return to their natural weight, their true benefits are to the baby, making sure that the baby has the best possible intestinal flora maintaining a healthy weight in later life.
When babies are born, their intestines are almost sterile and free of bacteria. At the age of one, the composition of the intestinal bacteria of each baby is different and distinct, and by the age of 2.5 years, the intestinal flora closely resembles the composition of the adult intestinal flora will have in later life.
As a result, the first few years of a person’s life are fundamental to the healthy formation of intestinal bacteria for the rest of his / her life. It follows that the conditions linked to healthy intestinal bacteria in adult life may actually be the result of exposure of infants (or lack of it) of intestinal bacteria at birth.
This is why breastfeeding is so important. For babies are quickly colonized by bacteria that allow the baby to digest their food.
10. Avoid antibiotics when possible
Antibiotics are one of the biggest gifts in the medical industry for us. However, antibiotics are not selective: they will kill all the bacteria that meet the inclusion of good bacteria.
Antibiotics are the gut equivalent of deforestation. They do not distinguish between bacteria and can leave their intestinal flora sterile. It until recently that intestinal bacterium could quickly recover back to their former glory, but this has proven not to be the case.
In the aftermath of deforestation, you will see the return of plant growth, but no one expects the trees to reappear magically. Similarly, the intestinal flora, many bacteria can take months to recolonize after antibiotics in some cases, the composition of the flora permanently.
11. Dismiss red meat and other animal products
A study conducted by Nature showed that the consumption of large amounts of products of animal origin promotes the growth of bacteria that cause bile-loving heart disease. Eating large amounts of animal fats forces the human body to produce a greater amount of bile that develops in Bibliophile. More bile means more biophilia and more biophilia leads to an increase in cases of inflammation in the intestine (Source: nature.com). In addition, farm animals routinely with antibiotics to increase performance. As mentioned, antibiotics can be devastating for your intestinal bacteria.
12. Avoid artificial sweeteners
Artificial sweeteners are not your usual suspect in the cause of weight gain. In fact, quite the contrary, since millions of dieters come to the sugar-free soda option.
However, there is growing evidence that artificial sweeteners have a detrimental effect on their intestinal bacteria. Research carried out on mice showed that the sweeteners significantly altered the composition of the bacteria that leads the mice to become intolerant to glucose. It that these changes in the composition of bacteria and an associated increase in bad bacteria are why weight gain.
Tips to improve intestinal flora
- Eat fermented foods
- Take a probiotic supplement
- Vary your diet as much as possible
- Exercise and sleep
- Eat artificial sweeteners
- Eat non-organic red meat
- Avoid antibiotics as much as possible
- Use antibacterial soap
- Eat processed foods, as they in production
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