In today’s fast-paced life, the most ignored part is our intestine. Often people ignore stomach problems considering them minor, whereas our gut health affects almost every process of the body. From digestion to sleep, skin, mood, immunity and energy.

How we wake up in the morning, what we eat and drink, when we sleep and what small habits we adopt throughout the day. All these together make our gut healthy and unhealthy. This is the reason why doctors and researchers around the world emphasize on Gut Health by calling it the second brain. Meanwhile, Dr. Saurabh Sethi, a famous gastroenterologist and hepatologist with 25 years of experience, trained at AIIMS, Harvard and Stanford, has shared very simple but effective habits in an Instagram post. He says that how healthy our stomach will be in the coming years depends on the habits formed today. So let us know what effective rules have been suggested by G AMS-Trend Doctor for better Gut Health.

1. Start the morning not with mobile – Dr. Sethi says that looking at the phone as soon as you wake up increases stress, because cortisol is already high in our body in the morning. Scrolling the screen at this time makes the mind more restless. Instead, take 1–2 minutes to express gratitude for your day. It activates the vagus nerve, which improves both digestion and mood.

2. Take sunlight for 10 minutes in the morning – Light morning sunlight resets the body’s circadian rhythm. This improves Vitamin D, improves mood and balances the intestinal clock, which means it helps your digestive system to function properly throughout the day.

3. Walk for 10 minutes after eating – Doctors believe that a light walk after eating is the easiest way for digestion. Due to this, food gets digested quickly and well, blood sugar does not increase suddenly, and heavy sleep that comes after eating does not occur. Just a 10 minute walk after eating is enough.

4. Eat fermented things three times a week – Fermented things increase good bacteria in the intestine. These include curd, kefir, kimchi and kanji. Dr. Sethi says that there is no need of any capsule for this, natural food is enough.

5. Increase herbs and spices in food and drinks – Traditional spices of India not only enhance the taste but are also a boon for the intestine like turmeric, ginger, cumin, fennel and black pepper. These help in digestion, reduce inflammation in the intestine and strengthen the microbiome.

6. Keep a fixed limit of 12 hours for daily meals – Limit eating from 8 am to 8 pm. This gives adequate rest to the intestine at night, and the detox process improves. Limiting eating time improves digestion, keeps weight under control and improves sleep quality.

7. Eat berries regularly – Berries increase good gut bacteria and reduce oxidative stress in the body. Before eating them, it is advisable to wash them thoroughly with baking soda and water to remove any chemicals.

8. Get good sleep of 7 to 8 hours – Sleep is as important for the intestine as food, Dr. Sethi says that the microbiome repairs itself at night. Staying up late at night not only disturbs digestion but also increases the desire to eat sweets the next day. Therefore, at least 7-8 hours of calm, deep sleep every day is necessary.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Heart health is often ignored due to today’s lifestyle and eating habits. At the same time, with time, the arteries also start shrinking. Till there is no serious problem, we do not even pay attention to heart health. In such a situation, the plaque deposited in the arteries becomes hard over time. Which is called atherosclerosis. It can cause problems like heart attack, stroke and high blood pressure. But by changing catering, you can protect the arteries and also reduce the damage done at the initial level. In such a situation, let us tell you today five such foods that clean the arteries and increase blood circulation.

Oats

Oats are found in abundance of soluable fiber called beta global which helps in reducing bad cholesterol. According to research, regular intake of oats can reduce total cholesterol and bad cholesterol level by about 5 to 7 percent. Beta glucon also prevents plaque in the arteries. Also, eating oats improve digestion health and keeps blood sugar control, which is also beneficial for heart health. Experts say that it is more beneficial to consume steel cut or hole rolled oats instead of instant oats.

Moringa

Moringa or drumstick is considered to be the treasure of nutrients. It contains antioxidants vitamins and bioactive compounds that promote arteries’ health. Powerful antioxidants such as quercetin found in it reduce inflammation and control blood pressure by increasing blood cells. Moringa also maintains the balance of cholesterol in the body by increasing good cholesterol. It can be eaten in the form of powder in the morning, tea or in vegetables.

Walnut

Walnuts are considered a good source of alpha-linolenic acid. Eating some walnuts daily helps in reducing bad cholesterol, reducing blood pressure and reducing inflammation. Walnut intake is especially beneficial for people with high blood pressure. However, it is high in calories, so its quantity has to be taken care of.

Fenugreek

Fenugreek is considered normal in Indian kitchen, but its seeds and leaves are very beneficial for heart health. Fenugreek seeds contain compounds that can reduce cholesterol level to a great extent. Better lipid profiles are seen in people who consume fenugreek daily. Fenugreek seeds can be soaked in water overnight and eaten in the morning. Apart from this, its leaves can also be eaten together in vegetables or lentils.

Curry leaf

Curry leaves are considered not only to enhance taste but also for heart health. It contains antioxidants and fibers that reduce oxidation of cholesterol and improve blood circulation. Curry leaves contain campferol, which reduces inflammation and controls bad cholesterol. Curry leaves can be included in the form of sauce or in soup or vegetables. Apart from this, blood sugar is also under control due to its consumption.

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Bedtime Eating Mistakes: Often people believe that the biggest reason for sleeping is tea or coffee, but the reality is that some other foods in our dinner plate can be equally responsible for spoiling sleep. If you change the sides till late at night, then according to Dr. Sarin, it is important that you pay attention to the things present in your dinner.

Spicy and oily food

Eating spicy and oily food at night puts more pressure on digestion. This can cause acidity and chest irritation, which hinders sleep. Especially avoid taking heavy curry, fried things and excess chili food in dinner.

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Sweet and sugar items

Eating desert or sweet at dinner increases blood sugar level rapidly and then falls, causing discomfort and energy flap in the body. This ups and downs spoil the natural cycle of sleep.

Chocolate and Energy Drink

Chocolate contains caffeine and theobromine, which stimulate the brain. At the same time, energy drinks are very high in caffeine and sugar, which can obstruct sleep at night.

High protein foods

High protein foods like chicken, red meat or high amounts of cheese are taken more time to digest at night. The body is not able to relax due to the digestive system being active and it is late to sleep.

Alcohol and cold drinks

Many people believe that alcohol brings sleep, but it breaks the cycle of deep sleep. At the same time, caffeine and sugar present in cold drinks spoil sleep.

Dr. Sarin says, “For better sleep, dinner should be light and balanced. There should be at least 2 hours between dinner and sleeping. Avoid more spices, sugar and caffeine things and create a quiet environment for sleep.”

Good sleep depends not only on the bed and environment, but also on your diet. If you reduce these sleep stealing foods at night dinner, you will feel fresh in the morning and live healthy lifestyle.

Also read: Pain or heart attack caused by gas? Understand the difference between the two, which people do not understand

Disclaimer: Some information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.

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