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 assist total wellness with easy, actionable suggestions tailor-made for girls navigating midlife and past.
With regards to whole-body well being, you’ve obtained to go along 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 varied ecosystem of micro organism in your intestines—can take successful, 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 enable 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 really stem out of your intestine?
It’s important to acknowledge these widespread indicators of an unhealthy intestine:
- Occasional constipation, bowel points
- Bloating
- Fuel 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 dwelling to trillions of micro organism, most of which reside in your giant gut. It’s like a bustling metropolis of “good” and “unhealthy” micro organism working collectively (or not!). Listed here are some details:
Because of this your intestine doesn’t simply influence digestion; it impacts your immune well being, psychological readability, and power ranges.
7 Methods to Enhance Intestine Well being
Use these seven suggestions to enhance intestine well being for higher digestion and total well-being. From food regimen, to probiotic, to life-style 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 on daily basis:
1. Get Your Each day Nutritional vitamins and Minerals
Nutrient deficiencies can throw your digestive system off stability. Deal with getting sufficient nutritional vitamins, minerals, and antioxidants to assist good micro organism in your intestine.
I maintain my vitamin and mineral consumption constant consuming AG1 each morning.
2. Take a Probiotic
A high-quality probiotic helps replenish useful 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 day by day routine. I get mine from my morning AG1 drink!
3. Eat Extra Fiber
Load up on fruits, greens, entire grains, and legumes to gasoline your intestine micro organism. Fiber acts like meals for good micro organism, serving to your microbiome thrive.
However go gradual! Improve your consumption steadily to keep away from digestive discomfort.
I personally eat quite a lot 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.
Chopping sugar out of your life is a widespread weight reduction problem that many individuals take care of. I put collectively a information stuffed with simple tricks to give up sugar!
5. Keep Bodily Energetic
Train isn’t only for muscle tissues 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. Cut back Stress Ranges
Stress wreaks havoc in your intestine. Incorporate actions like yoga, deep respiration, or meditation into your routine to assist a cheerful, calm digestive system.
These are the easy suggestions I exploit to scale back stress from day by 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 suggestions I exploit to calm down and get higher sleep!
Greatest Varieties of Meals for Intestine Well being
In fact, 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 a substitute of looking for the proper factor to “take”, attempt altering your food regimen first.
Need to know the most effective meals to eat to your intestine? Deal with a few of these teams:
- Fermented Meals: Consuming fermented meals like yogurt, kefir, sauerkraut, kimchi, and kombucha offers pure probiotics.
- Excessive-Fiber Meals: Attempt 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 assist irritation discount.
Dietary supplements for Improved Intestine Well being
Meals first, dietary supplements second. However in at this time’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 evaluation right here), and I haven’t appeared again.
Why do I like it?
- It hydrates me very first thing within the morning.
- It’s filled with nutritional vitamins, minerals, and probiotics to assist a wholesome intestine.
- It’s simple, tastes nice, and has change into a easy behavior I really sit up for!
Since including AG1 to my day by 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 tablets, 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 the event you’re not taking AG1, there are nonetheless loads of efficient dietary supplements that may assist a more healthy intestine. You don’t must take all of those however attempt a number of at a time to see if it helps.
I’d suggest 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 food regimen, and also you’ll give your intestine microbiome the whole lot it must thrive!
1. Probiotics
Probiotics are useful 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 models).
- Why it really works: Probiotics enhance digestion, scale back bloating, and assist immune system perform.
- Tip: Search for probiotics with delayed-release capsules to make sure they survive abdomen acid.
2. Prebiotics
Prebiotics are basically meals to your good intestine micro organism. Dietary supplements like inulin, chicory root, or fructooligosaccharides (FOS) encourage useful micro organism to develop and thrive.
- Why it really works: Prebiotics assist 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 can assist break down proteins, fat, and carbs extra successfully.
- Why it really works: Digestive enzymes scale back bloating, fuel, and occasional indigestion by enhancing nutrient absorption.
- When to take: Take enzymes earlier than or throughout meals.
These subsequent issues will not be 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 perform.
Collagen peptides are additionally nice for joint well being and pores and skin elasticity.
- Why it really works: Collagen helps preserve 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 scorching 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 difficulty for a lot of Individuals. I take my magnesium each evening!
- Why it really works: Magnesium relaxes the intestinal muscle tissues, supporting smoother bowel actions.
- Tip: In the event you’re vulnerable to bloating, begin with a small dose and steadily enhance.
6. Omega-3 Fatty Acids
Omega-3s (present in fish oil) scale back irritation within the intestine and assist a wholesome microbiome. I take mine within the morning!
- Why it really works: Omega-3s can assist 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 widespread difficulty, particularly through 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 useful micro organism, whereas Vitamin K2 ensures calcium is correctly utilized, stopping dangerous deposits and supporting intestine barrier perform.
- 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 conventional “complement,” apple cider vinegar (ACV) helps digestion by rising abdomen acid, which aids in breaking down meals.
- Why it really works: ACV helps scale back bloating and helps a balanced intestine atmosphere.
- How you can use: Combine 1 tablespoon of ACV in water earlier than meals.
9. Psyllium Husk or Fiber Dietary supplements
In the event you battle to get sufficient fiber from meals, fiber dietary supplements like psyllium husk can assist maintain you common and assist a thriving intestine microbiome.
- Why it really works: Fiber acts as gasoline for useful 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 scale back irritation. It’s typically used to assist 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.
How you can Enhance Your Intestine Well being ASAP
Searching for fast wins to start out enhancing your intestine well being at this time?
- Eat a high-fiber meal (suppose 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 assist digestion.
- Drink extra water—hydration is essential!
- 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 in addition assist your immune system and psychological readability.
Bear in mind, your intestine works exhausting for you—deal with it, and it’ll deal with you!
