Gut health that determines immunity, the doctor's key points on gut health!!!

There is a saying that people live by their guts. It means having the strength to stand up for one's thoughts without shame or fear, which is similar to the health of the true internal organs.

 

You already know everything~^^

I really think that digestive health is very important.

I should try a bit harder too~~

Eat a lot of dietary fiber

Whole grains, fruits, and vegetables are rich in dietary fiber. They serve as food for beneficial gut bacteria, aiding digestion. Aim for a daily intake of 25 to 30 grams of fiber. Adding fruits like apples or oatmeal to breakfast, or choosing nuts as a snack, are also good options. Fiber helps keep the intestines healthy and prevents constipation.

 

✔️Probiotic intake

Fermented foods such as yogurt and kimchi are rich in probiotics. They increase beneficial bacteria in the gut, enhancing digestion and immunity. Include one or two fermented foods in your daily diet. Considering probiotic supplements may be worthwhile.

 

✔️Regular exercise

A minimum of 150 minutes of moderate exercise per week is recommended. Aerobic activities such as walking, jogging, and cycling are beneficial. Exercise promotes peristalsis in the intestines, aiding digestion. It is also effective in reducing stress. The benefits are even greater if followed by adequate hydration.

 

✔️ Drink plenty of water

Drink more than 2 liters of water a day. Hydration facilitates digestion and softens stool. Drinking caffeinated beverages or alcohol instead of water is not helpful. In fact, it can cause dehydration, so it is best to avoid it. Adequate fluid intake also benefits skin health.

 

✔️Stress management

Stress is the root of all diseases. Naturally, it directly affects gut health. It can cause a sudden increase in colon activity, leading to bowel movement disorders, or symptoms of diarrhea and constipation. It is beneficial to regularly practice relaxation techniques such as meditation, yoga, or deep breathing to release tension in both body and mind. Engaging in hobbies or taking walks also helps relieve stress. Getting at least six hours of sufficient sleep is fundamental to stress management.

 

✔️Get a health check-up

It is recommended to have a health check-up every two years regularly. If you are over 50, it is advised to undergo a colonoscopy in addition. Early detection of abnormalities in the colon is key to effective treatment. If there is a family history or symptoms, you should get checked earlier and more frequently. Consult with your doctor to develop a personalized screening plan. Prevention is the best approach to health.

 

This article was written with reference to the words of Professor Kim Nam-kyu from the Colorectal Surgery Department at Severance Hospital.

 

Source: GQ