What We Can Do Every Day to Stay Fit

When you feel good, life is much more beautiful and fun. But no matter how you feel now, it is possible to always improve your experience of being healthy and happy. Recent research shows that there is a new component to achieving optimal health - and it can be as simple as growing germs every day.

So let's start with the gut. What should you do for his health?

In each of our bodies lives an active community of trillions of bacteria, collectively called microbiomes. Much of your unique microbiome is in the digestive tract, where most of the immune system is located.

Contrary to popular belief that all bacteria are bad for us, ideally about 85% of the microbiome is made up of useful bacteria called probiotics.

Probiotics can help you feel better because:

• Digestion gets better, so occasional bloating is less problematic.

• You will also absorb more of the nutrients in the good foods you eat, which gives you more energy.

• A balanced intestinal flora makes it easier to achieve and maintain a healthy weight.

• A microbiome rich in certain probiotics, especially Bifidobacteria, is associated with healthy aging.

• A healthy microbial environment helps regulate hormones and blood sugar, improving mood and mental alertness.

Start the day smart

Did you know that constant stress can hinder your best efforts to improve your health? This is because stress hurts the microbiome - which in turn makes it more difficult for your body to function better.

The good news is that stress reduction gives microbes a chance to return to their proper place in the digestive tract. Starting the day with regular relaxation practices can help you maintain your intestinal balance so that your health shines.

Try to start every morning with something to calm you down, whether it's meditation, yoga, or Tai Chi. It may even be helpful to make a list of things to do for this day or a list of all the people and things you enjoy. Keep in mind that even on the busiest days, there is always time to stop and have just three wonderful breaths to focus on before continuing.

Take a break

Food has great benefits, but sometimes it's also beneficial to give your system a break. Studies have shown that fasting can improve overall health in several areas, including:

• More efficient metabolism

• Increased muscle mass

• Greater microbial diversity and a stronger intestinal barrier

• Improved memory and cognition

• Happier mood

Feed your microbes all day long

In the morning, wake up your digestion with a glass of warm water, a pinch of sea salt, a lemon, and cinnamon. When you are ready for something more substantial, eat your porridge every day.

Food choices during the day have a huge impact on the types of bacteria that dominate the digestive tract. To encourage probiotic growth, favor fresh produce, cultivated/fermented foods, and other unprocessed natural foods. Certain choices, including asparagus, bananas, apples, and vegetables, are considered beneficial probiotics because the fiber they contain provides perfect nutrition for friendly flora. Also, stay hydrated throughout the day.

It is best to eat food as close to its natural state as possible, as pesticides, artificial ingredients, and processed foods can affect your probiotic population!

Get moving

Active people tend to have healthier microbiomes than those with a sedentary lifestyle. In addition to being a safe way to get in shape, exercise helps balance the gut.

However, no matter how good the exercise is for you, if it's not fun, you probably won't do it for too long. So explore what kind of moves make you feel excited and happy. You can enjoy a tango, join a local football team or swim in the pool.

Spend time outdoors

Communicating with nature will make you feel better. The earth is full of probiotic flora, so when you spend time gardening, playing, or just walking, you are introducing microbiomes into your body. Moderate sun exposure also increases your vitamin D intake, and regular outdoor time can even reduce stress, improve concentration, and help you stay healthy.

Set the time to go to bed

Getting the right amount of sleep keeps your gut flora in shape so you can wake up with energy and a good mood. To have a healthy sleep you need to:

• Sleep as long as your body needs.

• Turn off all bright screens two hours before bedtime.

• Use this "no screen" time to establish a bedtime routine that sends a message to your body that it's time to go to sleep. Maybe you want to read something relaxing, listen to light music, spend quiet time with your loved ones or take a warm bath by candlelight.

• If you wake up at night, it's best not to turn on any bright lights so that your brain doesn't get an unwanted "wake up" message.