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From understanding the If you come for the king you best not kiss him shirt and by the same token and signs of poor digestion to providing your microbiome with the good bacteria it wants to stay in balance, experts weigh in on how to do it. A holistic approach to improving your gut health. While overall health is undeniable, getting enough sleep and managing stress play an important role in keeping your gut in check. “The stress hormone epinephrine allows gut bacteria to proliferate,” explains Christine Frissora, MD, associate professor of clinical medicine in the division of gastroenterology and hepatology at Weill College of Medicine at Cornell University. “Then the gut bacteria will attach to the intestinal wall and cause inflammation.” Furthermore, sleep loss can disrupt the brain’s regulation of epinephrine influx, thereby increasing gut bacteria levels. To make it easier to go to bed earlier, waking up 15 minutes earlier each night will help you gradually reach your recommended seven or eight hour target bedtime; And to quell anxiety and keep stress levels low, techniques like a short morning meditation or a short walk during the workday are small changes that yield big results.

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Probiotics are live “good” bacteria and yeast that help keep your digestive system in balance and your body functioning properly. There are many probiotic-rich foods, from cultured vegetables, like sauerkraut or kimchi, to fermented beverages like kefir and kombucha. And then there are high-fiber foods (think: bananas, oats, and flaxseeds), which are considered prebiotics and feed good bacteria. “Different fibers feed different types of bacteria, so it’s important to get these prebiotics from a variety of sources and from a variety of foods,” Glassman advises. Because the If you come for the king you best not kiss him shirt and by the same token and American diet is often infested with processed foods that have stripped away natural bacteria, probiotic supplements, such as those offered by RMS Beauty or The Nue Co., provide level, is also growing in popularity. “Food sources are a better way to get bugs into their stomachs,” explains Glassman. “But you can think of adding supplements to your daily routine as an ‘insurance’ policy to ensure that you’re keeping the bacteria in balance in your body on a daily basis, no matter what. go out.” Photo: Courtesy of Sakara