I wanted to make my first wellbeing post about the importance of gut health as healing my digestive system was one of the first steps I took to heal my body.A digestive system that functions effectively is so crucial to every aspect of health.In my nutrition classes we learn 'you are what your body digests and absorbs',this is why when one wants to make changes to optimise health,改善你的消化是一个重要的开始。
The human gastrointestinal tract is one of the most complex ecosystems known.肠道中发现了超过100万亿的友好细菌，这是人体细胞数量的10倍多。据信，大约90%的神经递质是在肠道内产生的，大约60-80%的免疫系统是在肠道内发现的。
如今，很多人都患有肠道疾病，但他们并没有意识到这种疾病对最佳健康的影响。Naturally occuring good bacteria that is found in the gut is called probiotics.When there is an imbalance in this good bacteria problems start to occur within the gastrointestional tract and with our immune system.This can cause people to feel lousy,雾蒙蒙的，生气的，bloated,疲劳的，便秘。消化不良也会导致体重增加，deficiencies,hormonal imbalances,anxiety,抑郁，auto immune conditions,皮肤问题，如痤疮，Ezcema等等。
These issues all link back to how balanced your gut flora is and how well your body can absorb essential nutrients from food.现代生活中有很多方面会影响你的肠道菌群，比如压力，污染，pesticides,抗生素使用，food intolerances,processed and refined foods,咖啡因和酒精。
1.Eat a diet rich in whole foods-全食物是来自大自然的真正食物，they contain nutrients and enzymes that are required for every chemical process in the body.全食物是由你的身体识别的，可以很容易自然地分解。
2。Incorporate fresh fruits and lots of vegetables -Choose the one's high in soluble and insoluble fibre.纤维作为益生元，促进肠道健康功能。It also helps promote peristalsis in the gut and aids in elimination of waste.Also the more veggies (especially green ones) you can get into your daily diet the better!Green vegetables are alkalising and are packed full of essential nutrients for optimum health.
3.Sleep more -Make sure you get a sold and unbroken 7-8 hours of sleep every night.Restorative sleep is critical for all levels of health.It may be hard going to bed earlier but your body will thank you for it.
4。Probiotics -A good quality probiotic can do wonders for your health.Probiotics are microorganisms such as healthy bacteria which are naturally present in your digestive tract.这些“好细菌”已被证明能显著改善肠道健康。
5.Enjoy fermented foods -尝试开菲尔，酸菜，kimchi,Kombucha或Miso。These foods are rich in probiotics,enzymes,vitamins and minerals which will boost the good bacteria in your digestive tract.
6.Chew your food well -Good digestion starts in the mouth.咀嚼食物能使唾液在食物上覆盖酶，使你的胃更容易消化。
7.Get hydrated -This goes without saying.Water nourishes the digestive tract,支持营养吸收，清除废物和毒素。Aim for 2-3 litres per day.
8.控制你的压力-Stress puts your body into the sympathetic 'fight or flight' mode which interferes with your digestive system and your digestive process.如果你想改善你的消化系统，找到减轻压力的方法是非常重要的。Meditation,瑜伽，散步或小睡是很好的选择。
9.Relax/breath diaphragmatically -This is something I practice daily as happy digestion occurs in a relaxed state.做几次缓慢的深呼吸，让你的身体重新调整自己进入副交感神经模式，calming the mind and restores strength to your body.
10.行动起来Exercise helps to get things moving by speeding up digestion,increases blood flow to organs and stimulates muscles in the GI tract,helping your organs work more efficiently.
11.吃饭时避免喝液体-It is best to leave around 20-30 minutes either side of eating.水稀释胃酸，使你的身体工作时间更长，更难把摄入的食物变成液体。这会给身体带来不必要的压力。
12.踢开胃酸-试着加入一大汤匙苹果醋或半个柠檬，在上升时挤到温水中。This helps stimulate the hydrochloric acid in your stomach for digestion.饭前20-30分钟做这个也很好。Or use them as a salad dressing.
13.避免炎症性食物-such as gluten,wheat,牛奶，refined sugar,咖啡和酒精，these can aggravate your digestive system and the healing process.Try incorporating natural anti-inflammatory foods into your diet instead to help with the healing process,比如姜黄和姜。