This video discusses the five simple steps individuals can take to improve their gut health; exercise, taking prebiotics and probiotics, lowering stress, eating more fiber, and shopping the perimeter of the grocery store. Additionally, it provides advice on how to get better quality sleep, nutrition, and overall health.
- Dr. Islam, aka the “Poop Guru”, provides five simple steps to improve gut health: getting up and moving, consuming prebiotics and probiotics, reducing stress levels, increasing fiber intake in diet, and getting more sleep
- Exercise such as a brisk walk can help reduce stress hormones while improving mood; good sources of prebiotic foods include plants with high fiber content like apples or oats; probiotic foods include kefir yogurt or sauerkraut; ways to lower stress may involve yoga meditation or prayer
- Fiber is essential for gut health – adding variety of plant-based food into your diet is recommended while supplementing it with low doses if needed; other high-fiber food includes bananas or popcorn
- Getting enough quality sleep on a regular schedule helps decrease cortisol levels
In our media saturated culture, we have a solution to everything. Think about these headlines. Five easy Ways to fix your car, 10 Easy Ways To Get Perfect Abs. Tens kind of a lot, isn’t it? And if we’re honest, yes, even on this channel, we’re guilty of the same thing as well. But sometimes are you overwhelmed by how much material that’s out there?
And do you wish you can go back to simpler times? One. Today’s video, we’re going to reduce and simplify. I’m gonna give you five, just five simple things you can do today to improve your gut health. I think it’s a common sense approach. Watch and let me know what you guys think. Guys, let’s talk about poop. How to y’all?
Dr. Islam here, a k a, your poop guru trying to give you yes you the best tips and tricks so you can live your best life from the top all the way down to the bottom. If you haven’t already, don’t forget to smash that light button. Live, sharing, subscribe. And if you haven’t already, don’t forget to subscribe to my channel when you get great tips and tricks like you’re learning in today’s video.
So let’s get right into it. Tip number one, get up and move. Your gut is so affected by movement and exercise. And one of the simplest things you can do today to improve your gut health is to get up and move. Now I know what you’re thinking. Oh my goodness, now I gotta find the time to exercise. I gotta go to the gym.
I gotta spend that money. Gotta get that, you know those, that workout gear going so I can look good. Ah, the time and expense. I wanna make it simple for you. Like the video, going out for a walk. That’s all you gotta do. Go for a stroll for 20, 30 minutes. That is a first step on the path to get your gut healthy.
And something as simple as walking outside can actually make your gut happy and healthy. And that’s all you need to start off with is just that, that brisk walk will improve your mood, improve your gut health, improve your bones, and improve your overall health as well. And walking actually helps out with sleep as well. An added benefit. Number two, prebiotics and probiotics. Your gut health is largely affected by what it’s fed. Prebiotics are natural foods and fiber that act as a fertilizer for your gut microbiome. It improves the good guys, gets rid of the bad guys to make those good guys stronger and improve your overall health. Good prebiotic foods includes foods that have a lot of fiber plants, apples, oats, barley, onions, garlic, asparagus, and even artichoke. Now, probiotics are live microorganisms that add on to what’s already going on inside your GI tract. So they just add to the trans bacteria, they’re already in there. Now There are are probiotic foods and there are probiotic pills. Either way, they just act as reinforcements to the good guys inside your GI truck.
Now, probiotic foods include keifer yogurt. Make sure to include live and active culture in that yogurt. Sauerkraut, pickles and olives. Hey, if you have it already, don’t forget to smash that like button. Comment down below. Number three, try to find ways to lower your stress. Who knew what goes on here can affect right here, but that is true.
There is a brain. Gut axis is a superhighway between what’s going on here and inside your gut. If you suffer from a nervous gut or you get butterflies in your stomach, or if you notice that your gut acts up whenever you’re anxious that it is your brain talking to your gut and telling it, oh my goodness, I am stressed out. And in fact, your digestive tract is sometimes known as the second brain. And it makes sense when you consider it. Whenever we’re stressed out, sometimes we eat the wrong things. Are we too much? Are we too little or we feel nauseous and have diarrhea or constipation? And chronic stress is horrible for your body. It increases the stress hormones. It can jack up your adrenaline glands and all that can lead to severe long-term consequences.
So how can you lower your stress? Well go back to point number one. Go and exercise. Yes, if you exercise, it’ll help out with your gut and decrease your stress. But try yoga, meditation, prayer, acupuncture, hanging out with family or friends unless they bring you stress. Don’t do that. Simply put fine things that feed your soul and you make sure you do them regularly.
Number four, eat more fiber. You knew I was gonna talk about fiber. Fiber is the backbone for your gut health. It is the foundation that you need to improve your overall health. Add more fiber to your diet. How can you do this? Have a wide variety of plans. This is the best way to add more fiber naturally into your gut.
But if you can’t do that, try to add a supplemental fiber as well. Now my recommendation whenever you try a supplemental fiber is to go low and go slow, maybe a fourth of a teaspoon and titrate that up until you get the recommended 25 to 30 grams of fiber per day. And a good rule of film when you’re shopping for groceries is to shop the perimeter of the grocery store.
That tends to be the area. We have a lot of fiber and a lot of vegetables. And when you think of high fiber foods, I want you to think of three bees, beans, broccoli, and berries. A fantastic source of fiber that’s good for you and your gut will be happy for you as well. Other high fiber foods include things like bananas, apples, whole grains, nuts, avocados, and if you can believe it, popcorn. Ah, yes, yes, yes, yes, yes, yes. Number five, get more sleep. Ah, I know we are Chronically deprived of sleep in the United States. We’re always up, we’re always working. We’re on our phones or social media. We have poor quality sleep.
We sleep late at night. We get up early. We have Kathy. It is terrible. We are a chronically sleep deprived country. And studies have shown that an overly tired person acts as if they were actually drunk. How can you get more sleep? You need to stick to a schedule even on the weekends. Yes, the weekends get up at the same time.
Go to bed at the same time. Your body thrives on that rhythm. Also put away social media at least an hour before you go to bed. Keep your phone away from your bedroom. Keep your bedroom completely dark. In fact, try to make it all black. Here’s my call to action for you this week. I want you to add in just one of these five simple steps to improve your gut health and your overall health.
Just want, it’s all you need to do. And if you do this, see if you don’t feel better. And lemme know what you guys think. My question day for you, have you tried to implement steps to help out to improve your gut health? Have you tried one of these five things? Let me know in the common down below. I would love to hear what you guys have to say.
But thank you for watching. Don’t forget to smash that like button. And if you haven’t already, don’t forget to subscribe to my weekly newsletter. Will you get great tips and trick like you’re learning in today’s video? Guys, thank you for watching. Don’t forget, let’s talk about poop. Thanks everybody.