Easy activities to lose weight fast

Obesity and unwanted fat is a common problem today. Once you gain a little extra weight, to lose it can be one of the biggest challenges ever. While we are all too busy working, going to the gym to workout can get tiring and time-consuming. So, how can you lose weight at home fast without doing the complicated exercises your gym trainer suggests? Believe it or not, there are many simple ways of losing weight at home. You just have to take out one hour every day for your body, and you will see results in four weeks! Let us explore those exercises.

1) Yoga:

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For centuries now, yoga has been the best method of keeping our bodies fit, in every way. At first, some asanas might feel difficult to perform, but as you practice them regularly, your body will become more flexible and adapt to it. To add to its benefits, it not only maintains a healthy body but also a healthy soul. Some asanas that you can practice to lose weight are Padmasana for a toned abdomen, Bhujangasana for a toned belly and back, Balasana for toning thigh muscles and back, and Tadasana for toning hips, buttocks, back and pelvis. Though all of these asanas has a greater impact on a particular body part, they all help in toning the overall body, losing weight and extra fat.

 

2) Cycling:

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These exercises are simple enough and fun to regularly do. Skip for 30 seconds at first, then take a break and skip again. Skipping one minute initially proves effective. Slowly, you can increase the timing as your convenience. This makes you sweat a lot and helps in losing weight in your tights and stomach. Cycling also makes you lose extra fat fast and effectively. Your thigh, arm and back muscles stretch while you paddle, helping them tone. Cycling for a half-hour for the first few days are sufficient. Increase the timing as per your convenience.

3) Squats and Lunges:

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These are to the kind of exercises that are simple and fun to do. They help in a lot of ways. They help in strengthening and toning your whole lower body. They can be practised as per your stamina and body type. For basics, you can start with 10 squats and 10 lunges per day, but remember to do it right or it can sore your muscles. If you do it right, your buttocks, thighs, calves, lower back and waist would be toned, giving you a really attractive lower body.

4) The Superman exercise:

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Now, this one is a little tricky but can largely benefit you in reducing your tummy. In this exercise, you stretch your body on the ground by lying on your stomach and keeping your hands and legs straight. Then, you lift your chest and thighs from the ground at the same time while balancing your stomach on the ground. Try to keep your body as straight and stretched as you can for approximately 30 seconds. This will mainly tone your belly but also work your thighs, abs and lower back. It can also tighten breasts for girls. You can increase the timing as per your convenience.

5) Swimming:

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Swimming is highly beneficial for your health. It strengthens your muscles, increases the flexibility of your body, helps in losing weight and fat, and tones your body. Swim an hour daily for faster effects. And practice freestyle swimming mainly for losing fat and toning body. Swimming provides an all-over body workout and benefits all of your body parts in losing weight as nearly all muscles are used in it. Additional benefits of swimming include keeping your heart rate up and taking stress off your body, maintaining a healthy heart and lungs, building stamina etc.

Minerals

Blog by:  Akshay Kulkarni

Your body needs certain minerals to build strong bones and teeth and turn the food you eat into energy. As with vitamins, a healthy balanced diet should provide all the minerals your body needs to work properly. Essential minerals include calcium, iron and potassium. However, there are many more minerals your body needs to function, including:

  • beta-carotene
  • magnesium
  • phosphorus
  • silicon
  • sodium
  • sulphur

Calcium

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There’s more calcium in your body than any other mineral. Calcium helps to build strong bones and teeth and regulate your heartbeat. It also ensures your blood clots normally, important for healing. Good sources of calcium include:

  • dairy foods – such as milk, cheese and butter
  • green leafy vegetables – such as broccoli and cabbage
  • fortified soya products
  • fortified cereals – including bread
  • fish where you eat the bones – such as anchovies and sardines

Iron

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Iron helps your body make red blood cells to carry oxygen around your body.If you don’t have enough iron in your diet, you’re at risk of developing iron deficiency anaemia.Good sources of iron include:

  • meat – such as beef and liver
  • beans
  • nuts
  • dried fruit – such as dried apricots
  • wholegrains – such as brown rice
  • fortified breakfast cereals
  • most dark-green leafy vegetables – such as watercress and curly kale

Potassium

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Potassium helps the body control the balance of fluids and keeps your heart healthy and functioning correctly.Good sources of potassium include:

  • fruit – such as bananas
  • some vegetables – such as broccoli, parsnips and brussels sprouts
  • pulses
  • nuts and seeds
  • fish and shellfish
  • meat

Trace elements

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Trace elements are also essential nutrients, however, you need them in smaller amounts than vitamins and minerals.Essential trace elements include iodine and zinc. However, there are many more elements your body needs to function, including:

  • boron
  • chromium
  • cobalt
  • copper
  • molybdenum
  • manganese
  • nickel
  • selenium

Iodine

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Iodine helps your body make the thyroid hormones that keep your cells and metabolic rate healthy.As iodine is a trace element found mainly in seawater, rocks and some soils, good food sources include:

  • fish and shellfish
  • some vegetables and grains – although this depends on the type of soil where they’re grown

Zinc

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Zinc helps your body:

  • make new cells and enzymes
  • process carbohydrate, fat and protein in food
  • with the healing of wounds

Good food sources of zinc include:

  • meat
  • shellfish
  • dairy foods
  • cereal products – such as wheat germ and wholegrain bread

Minerals should be obtained by natural food sources but supplementation is recommended for athletes and special populations.

Healthy Habits: Importance of Proper Sleep

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Blog by : Anushka Jain

In 2018, nobody really has time to have a proper sleep. With a lifestyle so busy and stressful, a good night sleep plays a vital role in our health. But we all still compromise our sleep and go on without it. What we don’t know is: proper sleep is just as important as proper eating. In order to survive the stress our mind and body go through, we need to improve our sleeping patterns. But before that, we need to learn how important sleep exactly is.

  1. Obesity:
    People who don’t get proper sleep are easily more immune to obesity as poor sleep is directly linked to weight gain. This is believed to be affected by various factors, including hormones, poor motivation to stay active and poor stamina. Also, when we sleep less, we get hungry more often, leading us to take in more meals than necessary. Aren’t you scared knowing that your lack of sleep can gain extra fat in your body?
  2. Concentration:
    When your body suffers from a lack of sleep, you have a hard time concentrating properly. Because our body is too tired to focus, it directly impacts our daily work and productivity. You may be losing sleep to work but you sure aren’t putting your best efforts in it and not performing well because you cannot concentrate properly. Better option: have a good sleep and then work with full focus. This will lead to better performance, stronger memory, and good observation skills.
  3. Stamina & Performance:
    Good sleep always results in enhanced stamina and performance. A study on athletes has shown that athletes who have a good night sleep tend to perform better in the field. On the other hand, athletes who don’t sleep well get tired soon and can’t multi-task on the field.
  4. Heart Diseases:
    Sleep majorly affects the performance of our hearts. People who sleep poorly have a greater chance of suffering from heart diseases and getting a stroke as sleeping problems directly risks your body to chronic illnesses. So, avoid losing your sleep for petty reasons. You might end up risking your health.
  5. Diabetes:
    Lack of sleep can affect the sugar level in your blood. It can also reduce the sensitivity of your insulin. A lot of studies have shown that people who sleep less than 6 hours at night always end up getting Diabetic after a while. Even young people start seeing diabetic symptoms in themselves after risking their sleep. Our body glucose gets unstable when it undergoes fatigue after less sleep.
  6. Depression:
    Often, depression, sleeping disorders and other mental illnesses affect us more easily when we decide to disturb our sleeping patterns. It is known that 90% of people suffering from depression have had sleep problems in the past and are still going through it. Poor sleep is also linked to suicidal thoughts, increasing your chances to death by suicide. It is better to consult a psychologist for your sleep issues than get late and consult them for depression. Take precautions from the start.

7. Immune System:
Health professionals say that even a small loss of sleep can lead to a weak immune            system. The body always stays feeble and tired, leading to body aches, headaches and        several other diseases that a weak immune system ends up catching. Lack of sleep is          really dangerous as it can literally disturb your whole system.

Electrolytes

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Blog by: Akshay Kulkarni

An electrolyte is a substance that conducts electricity when dissolved in water. They regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissue. The muscles and neurons are sometimes referred to as the “electric tissues” of the body. They rely on the movement of electrolytes through the fluid inside, outside, or between cells.

They are essential for a number of bodily functions. All humans need electrolytes to survive. Many automatic processes in the body rely on a small electric current to function, and electrolytes provide this charge. Electrolytes interact with each other and the cells in the tissues, nerves, and muscles. A balance of different electrolytes is vital for healthy function. Electrolytes are vital for the normal functioning of the human body. Fruits and vegetables are good sources of electrolytes.

The electrolytes in human bodies include:

  • sodium
  • potassium
  • calcium
  • bicarbonate
  • magnesium
  • chloride
  • phosphate

For example, a muscle needs calcium, sodium, and potassium to contract. When these substances become imbalanced, it can lead to either muscle weakness or excessive contraction. The heart, muscle, and nerve cells use electrolytes to carry electrical impulses to other cells.

Imbalance

The level of an electrolyte in the blood can become too high or too low, leading to an imbalance. Electrolytes levels can change in relation to water levels in the body as well as other factors. Important electrolytes are lost in sweat during exercise, including sodium and potassium. The concentration can also be affected by rapid loss of fluids, such as after a bout of diarrhea or vomiting.

These electrolytes must be replaced to maintain healthy levels. The kidneys and several hormones regulate the concentration of each electrolyte. If levels of a substance are too high, the kidneys filter it from the body, and different hormones act to balance the levels.

An imbalance presents a health issue when the concentration of a certain electrolyte becomes higher than the body can regulate. Low levels of electrolytes can also affect overall health. The most common imbalances are of sodium and potassium.

KETO DIET

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Blog by: Akshay kulkarni

The “keto” diet is any extremely low- or no-carbohydrate diet that forces the body into a state of ketosis. Ketosis occurs when people eat a low- or no-carb diet and molecules called ketones build up in their bloodstream. Low carbohydrate levels cause blood sugar levels to drop and the body begins breaking down fat to use as energy. Ketosis is actually a mild form of ketoacidosis. Ketoacidosis mostly affects people with type 1 diabetes. In fact, it is the leading cause of death of people with diabetes who are under 24 years of age.

However, many experts say ketosis itself is not necessarily harmful. Some studies, in fact, suggest that a ketogenic diet is safe for significantly overweight or obese people. However, other clinical reviews point out that patients on low-carbohydrate diets regain some of their lost weight within a year.

The keto-type diets usually work only in the short term and can be unhealthy. For starters, most of the lost weight is water weight. Once your body enters ketosis, you also begin to lose muscle, become extremely fatigued, and eventually enter starvation mode. Then it actually becomes even harder to lose weight. Keto diets should only be used under clinical supervision and only for brief periods. They have worked successfully on some cancer patients in conjunction with chemotherapy to shrink tumors and to reduce seizures among people suffering from epilepsy.

In the general population a keto diet should only be considered in extreme cases. It can do more harm than good. It can damage the heart, which is also a muscle.

But there are many other ways to do it besides a fad diet that won’t keep weight off long-term. a keto diet will do more harm than good for the majority of patients, especially if they have any underlying kidney or liver issues. People are using this for cosmetic reasons, but it’s so extreme that it’s dangerous.

There are some concerns about the effectiveness and healthiness of the keto diet, mainly because there’s not much scientific evidence regarding it. There are some small studies supporting the benefits of the keto diet, no substantiated evidence-based research has been published and, most concerning, the long-term impact of the keto diet is unclear.

Some nutritionists are worried that by shunning carbs, people will miss out on crucial nutrients found mainly in carb-laden fruits and vegetables. Several nutrients vital to health are contained in carbohydrate-dense foods, including fruits, vegetables, legumes and grains. Just one medium apple contains about 17 grams of net carbs. This is concerning because these vitamins, minerals and phytonutrients contained in the above foods are vital to heath, immunity and disease prevention.

Optimal number of meals

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There are many arguments and theories about how many meals should a person have in a day. Some say 3 some say 6. Well focus on every factor that is decided by the number of meals.

Metabolic rate                                                                                                                                                              Metabolic rate is the number of calories your body burns within a given time period. The idea that eating more frequent, smaller meals increases metabolic rate is a persistent myth. It is true that digesting a meal raises metabolism slightly and this phenomenon is known as the thermic effect of food. However, it is the total amount of food consumed that determines the amount of energy expended during digestion. Eating 3 meals of 800 calories will cause the same thermic effect as eating 6 meals of 400 calories. There is no difference. Multiple studies have compared eating many smaller versus fewer larger meals and concluded that there is no significant effect on either metabolic rate or the total amount of fat lost

Blood sugar levels                                                                                                                                                               Eating big meals is thought to lead to rapid highs and lows in blood sugar, while eating smaller and more frequent meals should stabilize blood sugar levels throughout the day. This, however, is not supported by science. Studies show that people who eat fewer, larger meals have lower blood glucose levels, on average. They may have bigger spikes in blood sugar but overall their levels are much lower. This is especially important for people with blood sugar issues since having high blood sugar can cause all sorts of problems. Less frequent eating has also been shown to improve satiety and reduce hunger compared to more frequent meals. When it comes to blood sugar control, breakfast also seems to play a role. Studies show that eating the largest meal of the day in the morning, or early in the day, lowers average daily blood sugar levels

Breakfast                                                                                                                                                                          Conventional wisdom dictates that breakfast is a necessity, that it jump starts your metabolism for the day and helps you lose weight. What’s more, observational studies consistently show that breakfast skippers are more likely to be obese than people who eat breakfast. Yet correlation doesn’t equal causation. This data does not prove that breakfast helps you lose weight; just that eating breakfast is associated with a lower risk of being obese. This is most likely because breakfast skippers tend to be less health-conscious overall, perhaps opting for a doughnut at work and then having a big meal at fast food joints for lunch. There is no evidence that breakfast “jump starts” metabolism and makes you lose weight. Eating breakfast may benefit certain aspects of health.  It appears that the body’s blood sugar control is better in the morning. Therefore, having a high-calorie breakfast results in lower average daily blood sugar levels compared to eating a high-calorie dinner. Also, one study in people with type 2 diabetes found that fasting until noon increased the rise in blood sugar after lunch and dinner. These effects are mediated by the body clock, also known as the circadian rhythm, but more studies are needed before scientists can fully understand how it works. People with diabetes and those who are concerned about their blood sugar levels should consider eating a healthy breakfast. So  If you are not hungry in the morning, skip breakfast. Just make sure to eat healthy for the rest of the day.

Skipping meals                                                                                                                                                                        Intermittent fasting is a trendy topic in nutrition these days. It means that you strategically abstain from eating at certain times, such as skipping breakfast and lunch each day or doing two longer 24-hour fasts each week. According to conventional wisdom, this approach would put you in “starvation mode” and make you lose your precious muscle mass. However, this is not the case. Studies on short-term fasting show that the metabolic rate may actually increase in the beginning. Only after prolonged fasting does it go down. Additionally, studies in both humans and animals show that intermittent fasting has various health benefits, including improved insulin sensitivity, lower glucose, lower insulin and various other benefits. Intermittent fasting also induces a cellular clean-up process called autophagy, where the body’s cells clear waste products that build up in the cells and contribute to aging and disease

There are no health benefits to eating more often. It doesn’t increase the number of calories burned or help you lose weight. Eating more often also doesn’t improve blood sugar control. If anything, eating fewer meals is healthier. It seems quite clear that the myth of frequent, small meals is just that — a myth.

When hungry, eat àWhen full, stopàRepeat

Creatine

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Creatine is a substance that is found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise.Taking creatine as a supplement is very popular among athletes and bodybuilders in order to gain muscle, enhance strength and improve exercise performance.Chemically speaking, it shares many similarities with amino acids. Your body can produce it from the amino acids glycine and arginine.Several factors affect your body’s creatine stores, including meat intake, exercise, amount of muscle mass and levels of hormones like testosterone and IGF-1.About 95% of your body’s creatine is stored in muscles in the form of phosphocreatine. The other 5% is found in your brain, kidneys and liver (9).When you supplement, you increase your stores of phosphocreatine. This is a form of stored energy in the cells, as it helps your body produce more of a high-energy molecule called ATP.

 

ATP is often called the body’s energy currency. When you have more ATP, your body can perform better during exercise.Creatine also alters several cellular processes that lead to increased muscle mass, strength and recovery.Creatine is a substance found naturally in your body — particularly in muscle cells. It is commonly taken as a supplement.

Creatine can improve health and athletic performance in several ways.In high-intensity exercise, its primary role is to increase the phosphocreatine stores in your muscles.The additional stores can then be used to produce more ATP, which is the key energy source for heavy lifting and high-intensity exercise.

Creatine also helps you gain muscle in the following ways:

Boosted workload: Enables more total work or volume in a single training session, which is a key factor in long-term muscle growth.

Improved cell signaling: Can increase satellite cell signaling, which aids muscle repair and new muscle growth.

Raised anabolic hormones: Studies note a rise in hormones, such as IGF-1, after taking creatine.

Increased cell hydration: Lifts water content within your muscle cells, which causes a cell volumization effect that may play a role in muscle growth.

Reduced protein breakdown: May increase total muscle mass by reducing muscle breakdown.

Lower myostatin levels: Elevated levels of the protein myostatin can slow or totally inhibit new muscle growth. Supplementing with creatine can reduce these levels, increasing growth potential.

Creatine supplements also increase phosphocreatine stores in your brain, which may improve brain health and prevent neurological disease.

Supplementing with creatine can result in significant increases in muscle mass. This applies to both untrained individuals and elite athletes.Creatine is one of the best supplements for improving strength and high-intensity exercise performance. It works by increasing your capacity to produce ATP energy.

Creatine exhibits no harmful side effects. Though it’s commonly believed to cause dehydration and cramps, studies don’t support this.creatine is one of the cheapest, most effective and safest supplements you can take.It supports quality of life in older adults, brain health and exercise performance. Vegetarians — who may not obtain enough creatine from their diet — and older adults may find supplementing particularly useful.

Creatine monohydrate is likely the best form. Try out creatine today to see if it works for you.

What is a balanced diet?

A balanced diet is one that gives your body the nutrients it needs to function correctly. To get the proper nutrition from your diet, you should consume the majority of your daily calories in:

  • fresh fruits
  • fresh vegetables
  • whole grains
  • legumes
  • nuts
  • lean proteins

The number of calories in a food is a measurement of the amount of energy stored in that food. Your body uses calories from food for walking, thinking, breathing, and other important functions. The average person needs to eat about 2,000 calories every day to maintain their weight. However, a person’s specific daily calorie intake can vary depending on their age, gender, and physical activity level. Men generally need more calories than women, and people who exercise need more calories than people who don’t. The following examples of daily calorie intake are based on United States Department of Agriculture (USDA) guidelines:

 

  • children ages 2 to 8 years: 1,000 to 1,400 calories
  • girls ages 9 to 13 years: 1,400 to 1,600 calories
  • boys ages 9 to 13 years: 1,600 to 2,000 calories
  • active women ages 14 to 30 years: 2,400 calories
  • sedentary women ages 14 to 30 years: 1,800 to 2,000 calories
  • active men ages 14 to 30 years: 2,800 to 3,200 calories
  • sedentary men ages 14 to 30 years: 2,000 to 2,600 calories
  • active men and women over 30 years: 2,000 to 3,000 calories
  • sedentary men and women over 30 years: 1,600 to 2,400 calories

The source of your daily calories is just as important as the number of calories you consume. You should limit your consumption of empty calories, meaning those that provide little or no nutritional value. A balanced diet is important because your organs and tissues need proper nutrition to work effectively. Without good nutrition, your body is more prone to disease, infection, fatigue, and poor performance. Children with a poor diet run the risk of growth and developmental problems and poor academic performance, and bad eating habits can persist for the rest of their lives. Learn more about healthy meal plans for kids.At the core of a balanced diet are foods that are low in unnecessary fats and sugars and high in vitamins, minerals, and other nutrients. The following food groups are essential parts of a balanced diet.

Fruits

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Besides being a great source of nutrition, fruits make tasty snacks. Choose fruits that are in season in your area. They’re fresher and provide the most nutrients.Fruits are high in sugar. This sugar is natural, though, so fruit can still be a better choice for you than other foods with added sugar. If you’re watching your sugar intake or have a condition such as diabetes, you may want to opt for low-sugar fruits. Read on to learn about the 11 best low-sugar fruits, from citrus to peaches. People who are watching their carbohydrate intake may reach for fruits such as melons and avocadoes.

Vegetables

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Vegetables are primary sources of essential vitamins and minerals. Dark, leafy greens generally contain the most nutrition and can be eaten at every meal. Eating a variety of vegetables will help you obtain the bountiful nutrients that all vegetables provide.

Grains

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Refined white flour has poor nutritional value because the hull of the grain, or outer shell, is removed during the refining process. The hull is where the majority of the grain’s nutrition lies. Whole grains, however, are prepared using the entire grain, including the hull. They provide much more nutrition. Try switching from white breads and pastas to whole-grain products.

Proteins

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Meats and beans are primary sources of protein, a nutrient that is essential for proper muscle and brain development. Lean, low-fat meats such as chicken, fish, and certain cuts of pork and beef are the best options. Removing the skin and trimming off any visible fat are easy ways to reduce the amount of fat and cholesterol in meats. The health and diet of the animal are important and influence the fatty acid profile of the meat, so grass-fed choices are ideal.

Nuts and beans are good sources of protein and contain many other health benefits, as well as fiber and other nutrients. Try to eat:

Dairy

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Dairy products provide calcium, vitamin D, and other essential nutrients. However, they’re also major sources of fat, so it may be best to choose small portions of full-fat cheeses, and reduced-fat or fat-free milk and yogurt. Plant-based milks, such as those made from flaxseed, almonds, or soy are typically fortified with calcium and other nutrients, making them excellent alternatives to dairy from cows.

Oils

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Oils should be used sparingly. Opt for low-fat and low-sugar versions of products that contain oil, such as salad dressing and mayonnaise. Good oils, such as olive oil, can replace fattier vegetable oil in your diet. Avoid deep-fried foods because they contain many empty calories.

Besides adding certain foods to your diet, you should also reduce your consumption of certain substances to maintain a balanced diet and healthy weight. These include:

  • alcohol
  • refined grains
  • solid fats
  • saturated fats
  • trans fats
  • salt

GUT BACTERIA

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There are around 40 trillion bacteria in your body, most of which are in your intestines. Collectively, they are known as your gut microbiota, and they are hugely important for your health. However, certain types of bacteria in your intestines can also contribute to many diseases. The food that you eat greatly affects the types of bacteria that live inside you. Here are 10 science-based ways to improve your gut bacteria. There are hundreds of species of bacteria in your intestines. Each species plays a different role in your health and requires different nutrients for growth. A diverse microbiota is considered to be a healthy one. This is because the more species of bacteria you have, the greater number of health benefits they may be able to contribute to.

A diet consisting of different food types can lead to a diverse microbiota . A few studies have shown that gut microbiota diversity is much greater in people from rural regions than of urban areas.nFruits and vegetables are the best sources of nutrients for a healthy microbiota. They are high in fiber, which can’t be digested by your body. However, fiber can be digested by certain bacteria in your gut, which stimulates their growth. Beans and legumes also contain very high amounts of fiber.

Some high-fiber foods that are good for your gut bacteria include:

  • Raspberries
  • Artichokes
  • Green peas
  • Broccoli
  • Chickpeas
  • Lentils
  • Beans (kidney, pinto and white)
  • Whole grains

Apples, artichokes, blueberries, almonds and pistachios have all been shown to increase Bifidobacteria in humans. Bifidobacteria are considered beneficial bacteria, as they can help prevent intestinal inflammation and enhance gut health. Prebiotics are foods that promote the growth of beneficial microbes in the gut. They are mainly fiber or complex carbs that can’t be digested by human cells. Instead, certain species of bacteria break them down and use them for fuel. Resistant starch can also be prebiotic. This type of starch is not absorbed in the small intestine. Rather, it passes into the large intestine where it is broken down by the microbiota.

Diets containing plant-based foods promote the growth of different types of intestinal bacteria than animal-based diets do. A number of studies have shown that vegetarian diets may benefit the gut microbiota. This may be due to their higher fiber contents. One small study found that a vegetarian diet led to reduced levels of disease-causing bacteria in obese people, as well as reduced weight, inflammation and cholesterol levels.

So having a healthy whole plant food diet is a great wat to maintain the gut bacteria and stay healthy and immune.