Uncover 7 simple methods to enhance intestine well being over 50! Study probiotics, fiber-rich meals, hydration, stress administration, and extra. Improve digestion, enhance vitality, and assist general wellness with easy, actionable suggestions tailor-made for ladies navigating midlife and past.
In terms of whole-body well being, you’ve received to go along with your intestine—actually! The intestine does a lot greater than digest your meals; it’s central to your immune system, vitality, and even your temper.
As Harvard Well being Publishing explains, your intestine well being is related 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 really feel your greatest. 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
- Gasoline and digestive discomfort
- Lack of vitality
- 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 People 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 “dangerous” micro organism working collectively (or not!). Listed below are some info:
Which means that your intestine doesn’t simply influence digestion; it impacts your immune well being, psychological readability, and vitality ranges.
7 Methods to Enhance Intestine Well being
Use these seven suggestions to enhance intestine well being for higher digestion and general well-being. From food regimen, 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 every single day:
1. Get Your Each day Nutritional vitamins and Minerals
Nutrient deficiencies can throw your digestive system off stability. Concentrate on getting sufficient nutritional vitamins, minerals, and antioxidants to assist good micro organism in your intestine.
I maintain my vitamin and mineral consumption constant ingesting 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 because the 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, complete grains, and legumes to gas your intestine micro organism. Fiber acts like meals for good micro organism, serving to your microbiome thrive.
However go sluggish! Improve your consumption progressively to keep away from digestive discomfort.
I personally eat lots 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 complete, nutrient-dense meals like lean proteins, greens, and wholesome fat.
Slicing 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 energy 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 assist a contented, calm digestive system.
These are the easy suggestions I take advantage of to scale 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 night time to maintain your intestine functioning optimally.
Revitalizing your sleep routine is a superb place to start out. These are the 15 suggestions I take advantage of to loosen up and get higher sleep!
Greatest Varieties of Meals for Intestine Well being
After all, my greatest recommendation is at all times 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”, strive altering your food regimen first.
Wish to know the most effective meals to eat to your intestine? Concentrate on a few of these teams:
- Fermented Meals: Consuming fermented meals like yogurt, kefir, sauerkraut, kimchi, and kombucha offers 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 assist 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 ingesting AG1 each morning (learn my full AG1 overview 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 full of nutritional vitamins, minerals, and probiotics to assist a wholesome intestine.
- It’s simple, tastes nice, and has turn into a easy behavior I really stay up for!
Since including AG1 to my every day routine, I’ve seen a flatter abdomen, much less bloating, and a lift in my general vitality. 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 comprises the pre and probiotics, digestive enzymes, superfoods and nutritional vitamins in minerals multi functional drink. If you wish to know extra about AG1 substances and my expertise, learn right here.
If you happen to’re not taking AG1, there are nonetheless loads of efficient dietary supplements that may assist a more healthy intestine. You don’t need to take all of those however strive a couple 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 possibly can add collagen and magnesium.
Pair these with a nutrient-dense, high-fiber food regimen, and also you’ll give your intestine microbiome every little thing 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 comprises 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, 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 boosts 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 might help break down proteins, fat, and carbs extra successfully.
- Why it really works: Digestive enzymes scale back bloating, gasoline, and occasional indigestion by enhancing nutrient absorption.
- When to take: Take enzymes earlier than or throughout meals.
These subsequent issues are usually not 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 general 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 problem for a lot of People. I take my magnesium each night time!
- Why it really works: Magnesium relaxes the intestinal muscle tissues, supporting smoother bowel actions.
- Tip: If you happen to’re vulnerable to bloating, begin with a small dose and progressively 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 might help fight irritation, which is usually a root reason for digestive discomfort and intestine imbalance.
7. Vitamin D + Okay
A mixture 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 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 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 standard “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 setting.
- The best way to use: Combine 1 tablespoon of ACV in water earlier than meals.
9. Psyllium Husk or Fiber Dietary supplements
If you happen to battle to get sufficient fiber from meals, fiber dietary supplements like psyllium husk might help maintain you common and assist a thriving intestine microbiome.
- Why it really works: Fiber acts as gas for useful intestine micro organism and helps forestall constipation.
- Tip: Begin sluggish to keep away from digestive discomfort.
10. Zinc Carnosine
Zinc carnosine helps restore the intestine lining and scale back irritation. It’s usually 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.
The best way 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 complete 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 general well being, and with a couple of easy modifications, you possibly can really feel extra energetic, much less bloated, and able to get pleasure from life. By specializing in fiber-rich meals, limiting stress, and staying energetic, you’ll not solely enhance intestine well being but additionally assist your immune system and psychological readability.
Bear in mind, your intestine works exhausting for you—maintain it, and it’ll maintain you!
