1. MINIMIZE STRESS LEVELS

Hectic city life has made us care less about what we eat which takes a toll on our GUT. We can DESTRESS ourselves by meditation, yoga, spending quality time with family & friends, travelling, laughing, having a pet, getting a massage, decreasing caffeinated drinks, giving time to our hobbies like instrument playing, movies etc.

2. EATING GREEN AND KEEPING LEAN

Eating a diet rich in leafy greens can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure and mental decline. Greens are rich in minerals, vitamins, fibre and low in calories which help keep us lean and more energetic.

3. HYDRATION IS THE KEY

Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.

4. EAT RIGHT

Avoiding processed foods, high-fat foods, and foods high in refined sugars is extremely important to maintaining a healthy microbiome, as these foods destroy good bacteria and promote growth of damaging bacteria. There are also a number of foods you can eat that actively promote the growth of beneficial bacteria, contributing to your overall health. These foods include High fibre diet, Garlic & Onion, Fermented foods (kimchi, sauerkraut, yogurt, tempeh, miso, and kefir), Collagen boosting foods (bone broth, salmon).

5. CHECK FOR FOOD INTOLERANCES

If you have symptoms such as cramping, bloating, abdominal pain, diarrhea, rashes, nausea, fatigue, and acid reflux, you may be suffering from a food intolerance. You can try eliminating common trigger foods to see if your symptoms improve. If you are able to identify a food or foods that are contributing to your symptoms, you may see a positive change in your digestive health by changing your eating habits.

Dr. Piyush Gupta, Gastroenterologist, New Delhi