Chinese New Year, an extremely important traditional festival in Chinese culture, provides a wonderful opportunity for family and friends to gather and share delicious food. However, the greasy and strong flavors of food on the table during the holiday season pose a challenge to keep your gut healthy. As the Chinese New Year approaches, paying more attention to and caring for our gut health has become an indispensable part, which not only enables us to fully enjoy the delicious food in the festival, but also is an important part of maintaining good health and smoothly entering the New Year.
OneThe importance of gut health
The gut plays a key role, not only as the main site of digestion and absorption, but also as the largest immune organ in the body. Maintaining a healthy gut is essential because it not only improves the absorption of nutrients, but also strengthens the immune system against foreign pathogens. The gut microbiota, the microbial community in the intestines, plays a decisive role in the health of the gut and the whole body. These microbes break down dietary fiber to produce gut-friendly short-chain fatty acids, which not only help maintain gut health, but also regulate immune responses that affect our mood and behavior patterns.
Poor diets, such as diets high in sugar, fat and fiber, can disrupt the balance of intestinal flora, reduce the number of probiotics, and increase the proportion of harmful bacteria. This imbalance can damage the intestinal wall, reduce the absorption of nutrients, and increase the level of inflammation, which can lead to the occurrence of various digestive disorders, including constipation, diarrhea, irritable bowel syndrome, etc. Imbalance in the gut microbiota has also been linked to a variety of non-digestive diseases, such as obesity, type 2 diabetes, cardiovascular disease, and certain types of cancer.
IISpring Festival dietary characteristics
During the Spring Festival, people often enjoy a rich variety of food, among which the meat-based table culture is particularly prominent, the dishes are not only greasy and heavy, but also the intake of sugar and salt has increased significantly compared with normal days. Such eating habits can easily lead to an increase in the burden on the digestive system, and problems such as indigestion and gastrointestinal discomfort will follow. What's more, long-term adherence to these dietary patterns, especially during the festive season, can lead to an imbalance in the gut microbiota, which is especially critical for maintaining overall health. The imbalance of intestinal flora will not only affect the normal digestion and absorption of food, but also promote inflammation and increase the risk of intestinal diseases such as constipation, diarrhea, irritable bowel syndrome, etc.
During the Spring Festival holiday, people tend to have more social activities, such as family gatherings, friends gatherings, etc., and high-calorie, high-fat foods are common in these activities. A large intake of such foods not only poses a challenge to the digestive system, but also adversely affects blood sugar and blood lipid levels, increasing the risk of cardiovascular disease. Changes in holiday diets may also affect people's sleep quality, as greasy and heavy-tasting foods can cause bedtime discomfort and affect the depth and duration of sleep.
IIIHow to regulate gut health
Eat a balanced dietThis means that we need to make sure that we have enough dietary fibre in our diet, which is usually found in foods such as vegetables, fruits, whole grains, etc. Dietary fiber is essential for gut health, as they not only help promote intestinal motility and prevent constipation, but also provide the gut microbiome with the necessary nutrients to maintain the balance and diversity of the gut microbiota. Gut health can be further enhanced by moderate intake of probiotic-rich fermented foods, such as yogurt and kimchi, which help inhibit the growth of harmful bacteria and strengthen the intestinal barrier, thereby protecting the gut from inflammation and disease.
Control your fat and sugar intakeNot only can these foods cause an imbalance in the gut flora, but they also increase the risk of cardiovascular disease and other chronic diseases. Drinking water in moderation is also an important aspect of maintaining gut health, and adequate water intake can help soften stools, promote digestion, and prevent constipation. Proper physical activity not only enhances bowel motility and improves digestion, but it can also help maintain a healthy weight and improve overall health.
Eat a varied dietThe key to maintaining a healthy diet is to ensure that the right proportion of vegetables and fruits is included in the diet, which not only increases the intake of dietary fiber, but also provides the body with essential vitamins and minerals to promote overall health. When choosing meat, lean meats such as chicken and fish tend to be lower in saturated fat and sodium than red meat and processed meats, which are good for cardiovascular health. In order to reduce the burden on the stomach and intestines, and avoid digestive problems and intestinal discomfort, it is recommended to use a split meal system, that is, avoid excessive meals, but eat them in multiple small meals.
Chinese New Year, a time that marks family reunions and delicious food sharing, is also a reminder of the importance of maintaining healthy eating habits as we savor traditional delicacies. A good diet is essential to protect intestinal function and prevent digestive disorders as well as other related health problems. In fact, gut health is the foundation of our overall health, influencing our nutrient absorption, immune system function, and overall quality of life.
Have a healthy Spring Festival