What do you Wat How does your Daily Diet Affect your Ability to Produce and Work
Many people often find themselves unable to complete the work as required during the long working day, lack of energy, and want to stop completely. The reason may be the food you put in your mouth indifferently during the long day, and do some simple things at work. And smart choices will help enhance your creativity and productivity, and reduce fatigue and stress.
Our brain consumes 20% of our daily intake of calories, and the quality of our food will affect our attention and productivity, so while working hard to improve working conditions and the surrounding environment, don’t forget to pay attention to yourself in the main meal and Choice of food among snacks.
Eat greens, meat is best served with garlic
Most people only know that fiber helps the peristalsis of the intestines. In fact, the role of fiber is much larger than that. Dietary fiber is really the best friend of intestinal bacteria, because the probiotics eaten in the belly rely on it to settle down in the intestines.
Studies have found that the intestinal flora can chop up fibers into short-chain fatty acids, which are transported to the blood and liver for energy use; and can strengthen the protection of the intestinal mucus layer, stabilize immune cells, and reduce systemic inflammation.
Vegetables, beans, nuts, and whole grains that are rich in fiber are good for bowel movements and are worth adding to the daily dinner plate. Moreover, “the more variety the better.When eating a large meal, the carnitine rich in red meat may be used by intestinal microbes to form trimethyloxide in the human body. Too much trimethylamine oxide will increase the risk of cardiovascular disease; fruits and vegetables are rich in polyphenols, which can reduce the production of trimethylamine oxide by intestinal bacteria in the human body and maintain the diversity of intestinal flora.
Some natural fermented food
Naturally fermented foods such as miso, kimchi, sauerkraut, yogurt, cheese, etc. are the wisdom passed down in many countries for centuries. These fermented foods contain a variety of probiotics, which can help the growth of good bacteria in the intestines.
Coincidentally, “Intestinal. brain. The author of “Intestinal Bacteria” and a pioneer in global brain-gut axis research, Dr. Emeran Mayer strongly advocates natural fermented foods, and maintains the diversity of the intestines through fixed intake of fermented foods and all types of probiotics. Especially stressed people, people who are taking antibiotics, and elderly people consume a lot of beneficial bacteria and need additional supplements, such as traditional European food Kombucha, Kefir milk wine (Kefir) Or different types of yogurt and cheese can be included in the daily diet list.
Most people seldom make natural fermented food by themselves. In fact, it is not difficult to make it by yourself, and it is better than what is sold on supermarket shelves.
The British National Broadcasting Corporation (BBC) documentary “Believe Me, I’m a Doctor” conducted a small-scale test with 30 people, and found that fermented milk wine made with traditional methods has more probiotics; while mass-produced fermented foods, For the sake of food safety and preservation, after sterilization, it has almost no beneficial bacteria.
If you want to use fermented foods to improve your intestinal health, in addition to choosing natural fermented products, you might as well roll up your sleeves and make them at home. They are delicious and guaranteed.
Fasting properly and drinking enough water
Choose light fasting 1 to 2 days a week to reduce calorie intake and help maintain the balance of the intestinal environment.
Liu Boren suggested that each meal can be controlled to less than 500 calories, or to drink fruit juice, or the interval between two meals is extended, which are easy to implement light fasting methods.
Dr. Mayer mentioned that when the stomach and intestines are empty, the intestines will expand periodically and highly contraction, sweeping the bacteria from the small intestine into the large intestine where most of the intestinal bacteria live. This can reduce abdominal discomfort, flatulence and changes in bowel habits. Like cleaning the streets regularly.
In addition, he also suggested that you should not eat when you are too agitated, nervous, angry or sad. Negative emotions can cause an imbalance of the intestinal-brain axis, affecting the structure of the intestinal flora and the ability to break down food. This is why some people have frequent diarrhea when they are nervous about eating.
In addition, remember to drink enough water every day to avoid inflammation of the intestines. “At least 2000cc a day,” Liu Boren suggested. He must drink a glass of 300-400cc warm water every morning to moisturize his bowels and relax his bowels. If you have gastroesophageal reflux problems, remember to separate food and water: do not drink water half an hour before meals and within 1 hour after meals, to facilitate enough digestive juice and gastric acid secretion to digest food.
Sleep well, without eating and drinking 3 hours before going to bed
Sleep is also highly related to the intestinal environment. The intestinal flora can maintain the rhythm and keep on living with normal work and rest and good sleep. Liu Boren suggested that sitting still for 10 minutes before going to bed will help balance the autonomic nerves and sleep better.
Abdominal massage: Massage can adjust the function of the spleen and stomach, place your right hand on the groin of the right lower abdomen, then touch up to the edge of the right rib, then move left to the edge of the left rib, go straight down to the groin of the left lower abdomen, and then move right to the groin of the right lower abdomen , So gently rubbing around the belly button clockwise. Do this several times a day.
Everyone’s intestinal environment is different. A single diet or approach may not be suitable for everyone. If you find that it doesn’t work, you can change it. Once the bowel movement is normal and the stool is formed, it means that you have found the right way, and your intestinal flora is working hard and happily.