What is intestinal activity?
The intestinal environment influences the “beauty” of the mind and body. From low-hurdle methods that can be used every day, such as yoghurt and stretching, to recommended recipes, we will introduce how to do an intestinal activity that is perfect for those who want to start right away. First of all, check the changes in your body that you can expect from intestinal activities. Make it a habit while imagining yourself in the future.
The intestine is the “shadow ruler of the body.”
In a nutshell, “intestinal activity” means preparing the intestinal environment.
Intestinal activity has many benefits in terms of health and beauty, such as beautiful skin, prevention and improvement of allergies and colds, mental health, and sleep improvement.
As an organ that controls our body and mind, the intestine is also called the “body’s shadow ruler.”
But what should I start with intestinal life? I can’t hear people anymore. For such people, we will deliver a special feature on intestinal activity, such as ingredients and recipes that are effective for intestinal activity from the basics of intestinal activity.
Learn the secrets of intestinal activity and try to aim for intestinal beauty.
・There are many benefits of arranging the intestines
・The goal is to have “ideal stools clearly every single day.”
・In your diet, including dietary fiber, fermented foods, and lactic acid bacteria!
What is the intestinal activity? Why is it necessary
“Intestinal activity” to prepare the intestinal environment. Why is the intestinal environment getting so much attention and importance?
Here, we will introduce basic knowledge about intestinal activity and what people who have experienced it talk about.
What is the intestinal activity?
“Intestinal activity” refers to aiming for a healthy body by adjusting the intestinal environment by incorporating foods and drinks that are good for the intestines, stretching, and exercise into daily life.
There is also a time of corona misfortune, and it is a hot topic that intestinal activity can increase immunity.
Why is it necessary to prepare the intestinal environment?
Through saliva, sebum, blood, etc., the intestines are connected to and affect all organs of the whole body. Trimming the intestinal environment can improve various worries such as skin, scalp, and physical condition.
In the intestine, which is the key point of bacterial care, there are good bacteria, bad bacteria, and opportunistic bacteria that can be both.
In the concept of bacteria care, the point is not to reduce bad bacteria but to aim for a state in which each bacteria is in balance.
Let’s be conscious of “bacteria care” from daily meals and prepare your body.
Method 1 [Food] approach
Here we introduce how to approach from the meal side what you can do for intestinal activity!
We will introduce the ranking of foods that are good for intestinal activity, recommended foods, and how to consume them, as seen from the voices of those who have experienced them. I also picked up a recipe that is easy to make and good for the intestines.
The most effective intestinal activity method is “a diet good for the intestines.”
The intestinal activity method that was most supported by those who realized the effect of intestinal activity was “a diet good for the intestines.”
You can see that incorporating yoghurt and natto into your life is actually effective.
In addition, since water intake is essential for relieving constipation, “active water intake” has gained support as an effective intestinal activation method.
Food ranking was actually taken in by people who had intestinal activities.
The result was that most of the intestinal practitioners ingested “yoghurt” containing a lot of lactic acid bacteria. One of the main reasons for its high approval rate is that it is easy to take in according to your taste, such as various flavours and low-fat types.
Eat yoghurt at a golden time!
Yoghurt contains plenty of good bacteria, such as lactic acid bacteria and bifidobacteria, so you can expect the effect of relieving constipation and improving rough skin.
The important thing is the time to eat. The human body has a “golden time” when the intestinal function is most active, and eating yoghurt at that time can further boost intestinal activity.
The golden time of the intestines is from 22:00 to 2:00 the next day !!
By eating yoghurt after dinner, good bacteria work at night, and the intestines are activated. It is also useful for making a constitution that is difficult to gain weight, such as reducing waste and harmful substances.
Try to finish eating yoghurt 3 hours before bedtime and by 21:00 as much as possible.
Choose a sugar-free plain with 120g as a guide, and add a little honey if you want sweetness.
Foods necessary for the intestines to make a slim body
Producing “short-chain fatty acids” doesn’t just mean eating lots of fermented foods like yoghurt, which are rich in good bacteria.
In order to make the body easy to lose weight, it is necessary not only to increase the number of good bacteria but also to feed the good bacteria with their favourite Food in order to generate short-chain fatty acids, activate them and convert the Food into short-chain fatty acids. It is important to “cause fermentation in the intestine”.
I call this fermentation in the intestine “internal fermentation”. And I think that the golden formula to making a slim body is to incorporate fermented foods that have already been fermented outside the body, so to speak, “externally fermented” foods + “internally fermented” foods.
Dietary fiber is the bait. Seaweeds, mushrooms, potatoes, and burdock roots are especially well known for their high levels of water-soluble dietary fiber. Additionally, fructooligosaccharides, which I recommend, are the best bait to trigger this internal fermentation.
Foods that improve the intestinal environment and promote intestinal motility
If you have hard stools, make sure you eat plenty of soluble fiber, which softens the stools. Seaweed, fruits, etc., contain a lot.
On the other hand, insoluble dietary fiber, which is abundant in beans, root vegetables, mushrooms, etc., increases the bulk of stools, stimulates the large intestine, and promotes peristalsis.
Insoluble dietary fiber is recommended if you are constipated because the amount of Food you eat is small, such as when you are on a diet and the large intestine cannot be stimulated sufficiently.
However, it should be noted that constipation may worsen if a person with constipation who eats enough insoluble dietary fiber consumes a lot of insoluble dietary fiber, and the stool that accumulates in the large intestine becomes even larger and harder.
Dairy products, fermented foods
Fermented foods such as dairy products, natto, and miso, which contain a large amount of bifidobacteria, which are good bacteria in the intestine, have the function of regulating the intestinal environment and regulating the movement of the large intestine.
Excessive intake may cause diarrhoea, so be sure to take it in moderation.
Best drink to relieve constipation
milk or yoghurt drink
These are rich in bifidobacteria that regulate the intestinal environment.
Coffee is rich in oligosaccharides that feed bifidobacteria. In addition, the caffeine contained in coffee is also expected to promote the movement of the large intestine.
Of course, be careful or alert not to drink too much. Aim for 2-3 cups per day.
Matcha is rich in dietary fiber. Latte also contains milk ingredients, so it is a killer of two birds with one stone to improve the intestinal environment and relieve constipation.
Method 2 [Exercise/stretch] to encourage peristalsis
Next, I will introduce “exercise and stretching” to move the intestines.
When the body is stretched, and the parasympathetic nervous system is heightened, the intestinal peristalsis becomes active, so you can indirectly approach the intestinal environment.
Stretching opens the chest and stretches the abdomen.
1. Sit cross-legged. Interlock the fingers of both hands at the back of the head
Firmly flex your elbows outward, centre your shoulder blades, and open your chest.
This position makes it easy for your lower back to curve, so pull down your tailbone (the sharp bone in your buttocks) and sit with your pelvis upright.
2. Lift your right elbow toward the ceiling
Keeping your chest open without letting your elbows tuck in, repeat five breaths.
Gaze toward your right elbow and feel a comfortable stretch in your abdomen. Do the same for the other side.
Stretch the abdomen → Rounding stretch
1. Sit cross-legged with your fingertips on your sides.
Sit with your weight balanced on your left and right buttocks. Be careful of your posture so that your lower back does not arch or curl up.
2. [Breathe in] Lift your right hand and pull your arm diagonally back to the right.
Keep your pelvis facing forward.
3. [Exhale] Bend your back and bring your right hand down in front of your left hand.
Here, gently dent your belly. Repeat STEP 2 to STEP 3 about five times according to your breathing, then do the same on the other side.
abdominal twisting stretch
1. Lied down on your back with your knees up
If your lower back tends to arch, place a rolled towel or cushion underneath. Keep your legs closed.
2. [Exhale] Bend both legs to the right side
Your legs should be in a position where you can comfortably lay them down. If you have pain in your lower back or back, don’t stretch too deep.
3. [While breathing in] Return both legs to the centre ~ [While breathing out] Tilt both legs to the left
Repeat five times, slowly following your breath.
3-way stretch while standing
1. Stand straight with your feet together and put your hands together above your head. [While exhaling] Push your chest toward the ceiling and arch your back.
Relax your neck and shoulders, bend your upper body to the extent that there is no strain on your lower back, and feel your abdomen being stretched vertically. Repeat the breath five times.
2. [Breathe in] Raise your upper body ~ [Breathe out] Bend your upper body to the right side
Position your arms next to your face. Avoid falling too far forward. Breathe in and out five times, feeling a pleasant sensation on your flanks.
3. [Breathe in] Raise your upper body ~ [Breathe out] Bend your upper body to the left
Repeat the breath five times.
Recommended for people who tend to be constipated! “Pose to release gas.”
- Yoga’s “gas-releasing pose” is an effective pose for moving and discharging gas accumulated in the intestines. If you tend to be constipated or contract.
- If or have gas and bloating, give it a try.
- Lie on your back, draw your thighs into your abdomen, grab your knees, and repeat five breaths.