Uncover 7 simple methods to enhance intestine well being over 50! Find out about probiotics, fiber-rich meals, hydration, stress administration, and extra. Improve digestion, enhance power, and help total wellness with easy, actionable ideas tailor-made for ladies navigating midlife and past.
On the subject of whole-body well being, you’ve received to go together with your intestine—actually! The intestine does a lot greater than digest your meals; it’s central to your immune system, power, and even your temper.
As Harvard Well being Publishing explains, your intestine well being is linked to your bodily well being and your psychological well being. However as we age, the intestine microbiome—the various ecosystem of micro organism in your intestines—can take a success, leaving many people (particularly girls over 50) coping with bloating, constipation, and cravings.
The excellent news? Small, on a regular basis modifications can enhance intestine well being and allow you to really feel your finest. Let’s dive in!
Indicators of an Unhealthy Intestine
Step one of fixing enhancing your intestine well being is discovering the indicators. Do you know bloating, fatigue and pores and skin points can truly stem out of your intestine?
It’s important to acknowledge these frequent indicators of an unhealthy intestine:
- Occasional constipation, bowel points
- Bloating
- Gasoline and digestive discomfort
- Lack of power
- Joint ache
- Cravings for sugar or processed meals
- Temper swings or irritability
If any of those sound acquainted, you’re not alone—about 2/3 of Individuals expertise digestive discomfort.
Understanding Your Intestine Microbiome
Your intestine microbiome is residence to trillions of micro organism, most of which reside in your giant gut. It’s like a bustling metropolis of “good” and “dangerous” micro organism working collectively (or not!). Listed below are some details:
Because of this your intestine doesn’t simply impression digestion; it impacts your immune well being, psychological readability, and power ranges.
7 Methods to Enhance Intestine Well being
Use these seven ideas to enhance intestine well being for higher digestion and total well-being. From weight loss plan, to probiotic, to way of life modifications, there are a number of easy methods that may enhance your intestine!
Right here’s a sensible guidelines of simple modifications to enhance intestine well being and really feel higher daily:
1. Get Your Each day Nutritional vitamins and Minerals
Nutrient deficiencies can throw your digestive system off stability. Give attention to getting sufficient nutritional vitamins, minerals, and antioxidants to help good micro organism in your intestine.
I hold my vitamin and mineral consumption constant consuming AG1 each morning.
2. Take a Probiotic
A high-quality probiotic helps replenish helpful micro organism in your intestine. That is particularly useful as you age for the reason that pure variety of intestine micro organism decreases over time.
It’s simple so as to add a probiotic complement to your every day routine. I get mine from my morning AG1 drink!
3. Eat Extra Fiber
Load up on fruits, greens, entire grains, and legumes to gas your intestine micro organism. Fiber acts like meals for good micro organism, serving to your microbiome thrive.
However go gradual! Improve your consumption progressively to keep away from digestive discomfort.
I personally eat loads of wholesome fiber-rich meals, and I additionally get a wholesome dose in my morning AG1 drink.
4. Restrict Processed Meals and Sugars
Extremely processed meals and added sugars can feed dangerous micro organism, creating an imbalance. Go for entire, nutrient-dense meals like lean proteins, greens, and wholesome fat.
Reducing sugar out of your life is a frequent weight reduction problem that many individuals take care of. I put collectively a information filled with simple tricks to stop sugar!
5. Keep Bodily Energetic
Train isn’t only for muscle groups and bones—it additionally retains your intestine microbiome various. Actions like strolling, swimming, or power coaching are excellent for sustaining digestive well being as you age.
Get began with these simple train concepts:
6. Scale back Stress Ranges
Stress wreaks havoc in your intestine. Incorporate actions like yoga, deep respiratory, or meditation into your routine to help a cheerful, calm digestive system.
These are the straightforward ideas I exploit to cut back stress from every day life.
7. Prioritize High quality Sleep
Poor sleep impacts your intestine well being (and vice versa!). Goal for 7-8 hours of restful sleep every evening to maintain your intestine functioning optimally.
Revitalizing your sleep routine is a superb place to start out. These are the 15 ideas I exploit to calm down and get higher sleep!
Finest Varieties of Meals for Intestine Well being
After all, my finest recommendation is all the time going to be eat meals to assist enhance your intestine flora. Because the saying goes, “Meals is thy medication.” As an alternative of looking for the suitable factor to “take”, attempt altering your weight loss plan first.
Need to know the perfect meals to eat in your intestine? Give attention to a few of these teams:
- Fermented Meals: Consuming fermented meals like yogurt, kefir, sauerkraut, kimchi, and kombucha supplies pure probiotics.
- Excessive-Fiber Meals: Strive fiber-rich meals like beans, lentils, oats, berries, leafy greens, chia seeds and flax seed.
- Prebiotic Meals: Garlic, onions, bananas, and asparagus feed your intestine micro organism.
- Wholesome Fat: Add wholesome fat like avocado, olive oil, nuts, and fatty fish to help irritation discount.
Dietary supplements for Improved Intestine Well being
Meals first, dietary supplements second. However in immediately’s world consuming out, being on the go and excessive stress, I take some dietary supplements as my insurance coverage coverage to my well being.
One complement that’s been a game-changer for me is AG1.
Three years in the past, I began consuming AG1 each morning (learn my full AG1 evaluate right here), and I haven’t regarded again.
Why do I find it irresistible?
- It hydrates me very first thing within the morning.
- It’s filled with nutritional vitamins, minerals, and probiotics to help a wholesome intestine.
- It’s simple, tastes nice, and has grow to be a easy behavior I truly sit up for!
Since including AG1 to my every day routine, I’ve seen a flatter abdomen, much less bloating, and a lift in my total power. I used to battle with remembering to take a bunch of capsules, however with AG1, I simply combine it up, drink it, and go.
AG1 accommodates the pre and probiotics, digestive enzymes, superfoods and nutritional vitamins in minerals multi functional drink. If you wish to know extra about AG1 components and my expertise, learn right here.
In case you’re not taking AG1, there are nonetheless loads of efficient dietary supplements that may help a more healthy intestine. You don’t need to take all of those however attempt a number of at a time to see if it helps.
I’d advocate probiotics, prebiotics, and digestive enzymes as your “starter pack” to enhance intestine well being. From there, you’ll be able to add collagen and magnesium.
Pair these with a nutrient-dense, high-fiber weight loss plan, and also you’ll give your intestine microbiome all the things it must thrive!
1. Probiotics
Probiotics are helpful micro organism that may assist restore stability to your intestine microbiome. Search for a high-quality probiotic complement that accommodates a number of strains (like Lactobacillus and Bifidobacterium) and at the least 10-50 billion CFUs (colony-forming items).
- Why it really works: Probiotics enhance digestion, cut back bloating, and help immune system operate.
- Tip: Search for probiotics with delayed-release capsules to make sure they survive abdomen acid.
2. Prebiotics
Prebiotics are basically meals in your good intestine micro organism. Dietary supplements like inulin, chicory root, or fructooligosaccharides (FOS) encourage helpful micro organism to develop and thrive.
- Why it really works: Prebiotics help the expansion of “good micro organism,” which reinforces digestion and reduces irritation.
- Sources: Inulin powder is straightforward to combine into smoothies or water.
3. Digestive Enzymes
As we age, our physique’s pure enzyme manufacturing can decelerate. A digestive enzyme complement containing protease, lipase, and amylase may also help break down proteins, fat, and carbs extra successfully.
- Why it really works: Digestive enzymes cut back bloating, fuel, and occasional indigestion by enhancing nutrient absorption.
- When to take: Take enzymes earlier than or throughout meals.
These subsequent issues aren’t in AG1 and I do take them individually.
4. Collagen Peptides
I simply add a scoop of collagen peptides to my AG1 and shake them up collectively within the morning. Collagen helps the intestine lining, serving to restore leaky intestine and enhancing total digestive operate.
Collagen peptides are additionally nice for joint well being and pores and skin elasticity.
- Why it really works: Collagen helps keep the integrity of the intestine wall, which is essential for stopping irritation and nutrient absorption points.
- Tip: Go for hydrolyzed collagen peptides—they dissolve simply in sizzling or chilly liquids.
5. Magnesium
Magnesium helps enhance regularity and retains your digestive system shifting easily. Magnesium citrate is especially efficient for infrequent constipation. Magnesium glycinate is nice for sleep.
Magnesium deficiency is a standard problem for a lot of Individuals. I take my magnesium each evening!
- Why it really works: Magnesium relaxes the intestinal muscle groups, supporting smoother bowel actions.
- Tip: In case you’re susceptible to bloating, begin with a small dose and progressively enhance.
6. Omega-3 Fatty Acids
Omega-3s (present in fish oil) cut back irritation within the intestine and help a wholesome microbiome. I take mine within the morning!
- Why it really works: Omega-3s may also help fight irritation, which is commonly a root explanation for digestive discomfort and intestine imbalance.
7. Vitamin D + Okay
A mix of Vitamin D3 and K2 helps intestine well being by strengthening the intestinal lining and selling a balanced intestine microbiome.
Vitamin D deficiency is one other frequent problem, particularly throughout the winter months. I add my Vitamin D drops to my morning AG1 drink.
- Why it really works: Vitamin D reduces intestine irritation and encourages helpful micro organism, whereas Vitamin K2 ensures calcium is correctly utilized, stopping dangerous deposits and supporting intestine barrier operate.
- Tip: Select a D3 + K2 complement for optimum synergy and pair it with wholesome fat for higher absorption.
8. Apple Cider Vinegar (ACV)
Whereas not a standard “complement,” apple cider vinegar (ACV) helps digestion by growing abdomen acid, which aids in breaking down meals.
- Why it really works: ACV helps cut back bloating and helps a balanced intestine surroundings.
- Learn how to use: Combine 1 tablespoon of ACV in water earlier than meals.
9. Psyllium Husk or Fiber Dietary supplements
In case you battle to get sufficient fiber from meals, fiber dietary supplements like psyllium husk may also help hold you common and help a thriving intestine microbiome.
- Why it really works: Fiber acts as gas for helpful intestine micro organism and helps stop constipation.
- Tip: Begin gradual to keep away from digestive discomfort.
10. Zinc Carnosine
Zinc carnosine helps restore the intestine lining and cut back irritation. It’s typically used to help digestive well being and enhance signs like bloating and leaky intestine.
- Why it really works: Zinc promotes therapeutic within the digestive tract and boosts immunity.
Learn how to Enhance Your Intestine Well being ASAP
On the lookout for fast wins to start out enhancing your intestine well being immediately?
- Eat a high-fiber meal (assume lentils, greens, and entire grains).
- Swap processed snacks for more healthy snacks, like a handful of nuts or berries.
- Take a brisk 20-minute stroll to help digestion.
- Drink extra water—hydration is vital!
- Begin a probiotic complement.
Your intestine is central to your total well being, and with a number of easy modifications, you’ll be able to really feel extra energetic, much less bloated, and able to take pleasure in life. By specializing in fiber-rich meals, limiting stress, and staying lively, you’ll not solely enhance intestine well being but additionally help your immune system and psychological readability.
Bear in mind, your intestine works laborious for you—handle it, and it’ll handle you!
