What is Gut Life? The benefits of losing weight and easy ways to get started are explained!

Have you been hearing the term "intestinal activity" a lot lately? Gut activation is a habit to improve health, beauty, and diet by regulating the intestinal environment. In fact, the intestines are also called the "second brain" and have a great influence on the condition of the entire body.

By regulating the intestinal environment, one can expect an increase in immunity, improved metabolism, and even beautiful skin. The intestinal activity method is particularly attractive for busy modern people, as it can be continued without strain. Here, we will explain the basics of intestinal activity, specific methods, and tips for incorporating it into daily life in an easy-to-understand manner. Make gut activation a habit and get a beautiful and healthy body from the inside out!

 

What is Gut Life? Let's understand its basics.

The term "intestinal activity" refers to activities to improve the intestinal environment and enhance health, beauty, and weight loss. The intestines are home to about 1,000 types of bacteria, numbering as many as 100 trillion, and their aggregate is called "intestinal flora. The balance of this intestinal flora has a significant impact on our overall health.

Intestinal flora is classified into three main categories: good bacteria, bad bacteria, and opportunistic bacteria. Good bacteria include bifidobacteria and lactobacilli, which help maintain a favorable intestinal environment. Bad bacteria, such as Welsh bacilli and staphylococci, produce harmful substances and deteriorate the intestinal environment. The opportunistic bacteria are neutral bacteria that side with the predominant good bacteria and the predominant bad bacteria. When these are out of balance, a variety of disorders may appear, such as weakened immunity, deteriorated metabolism, and skin problems.

In particular, improvement of the intestinal environment is effective for weight loss. When good bacteria predominate in the intestines, a substance called short-chain fatty acids is produced. These short-chain fatty acids inhibit the accumulation of fat and promote energy consumption, thus contributing to the creation of a lean body. In addition, by improving the intestinal environment, constipation is eliminated and waste matter is discharged smoothly, resulting in an improved metabolism and accelerated fat burning.

State of intestinal flora	Effects on the body
Good bacteria predominate	Immunity enhancement, metabolism promotion, and skin beautification effects
bad bacteria (usu. intestinal bacteria that have an adverse affect on human health)	Decreased immunity, deteriorated metabolism, skin problems

Thus, regulating the intestinal environment is a very important factor in health, beauty, and diet. Let's aim for a beautiful and healthy body from the inside out by incorporating intestinal activities into our daily lives.

 

Specific methods of effective intestinal activity to lose weight

It is often said that "gut activation makes it easier to lose weight." Why is this so? The answer lies in the deep relationship between the intestinal environment and metabolism. Maintaining a good balance of intestinal flora promotes the burning of fat and the smooth elimination of waste products, resulting in a lighter body.

So, what kind of gut-activities exactly should you practice to lose weight without difficulty? Here are some simple intestinal activity habits that you can adopt immediately starting today.

Point 1｜Easy gut-activating habits that can be done in 5 minutes a day

Are you thinking, "I'm too busy to do gut activation?" In fact, there is a way to experience the benefits of intestinal activity in as little as five minutes.

1. Drink a glass of water when you wake up in the morning
   This simple habit replenishes fluids lost during sleep and awakens the intestines. Drinking white (lukewarm) water, in particular, warms the bowels and stimulates their movement.
2. Be aware of deep breathing
   Stress is a great enemy of the intestinal environment. Slow, deep breathing regulates the autonomic nervous system and facilitates smooth intestinal movement.
3. Do some light stretching.
   Stretching the body promotes bowel movement and relieves constipation. Stretching that incorporates twisting movements is particularly effective in stimulating the intestines.

Point 2｜Positively consume fermented foods

To regulate the intestinal environment, it is essential to increase the number of good bacteria in the intestines. The most effective way to achieve this is to consume fermented foods.

1. yogurt
   It is rich in lactic acid bacteria and bifidobacteria, which help to increase good bacteria in the intestines. It is best to choose plain yogurt and consume it without added sugar.
2. kimchi and miso
   Lactic acid bacteria produced in the fermentation process suppress bad bacteria in the intestines and help the intestines to function. Kimchi, in particular, is rich in plant-based lactic acid bacteria, which are easily established in the intestines.
3. natto (fermented soybeans)
   Bacillus natto multiplies in the intestines and contributes to regulating the intestinal flora. It is also rich in dietary fiber, which promotes intestinal function.

Point 3｜Dietary method to increase dietary fiber

Dietary fiber intake is essential for intestinal health. There are two types of dietary fiber, soluble and insoluble, each with different functions.

type	Main Foods	effect
soluble dietary fiber	Apples, bananas, wakame seaweed, konnyaku	Feed good bacteria and regulate the intestinal environment
insoluble dietary fiber	Burdocks, brown rice, nuts, beans	Stimulates the natural movement of the intestines and improves bowel movements

Ideally, these two types of dietary fiber should be consumed in good balance. For example, it is best to add a banana to breakfast and incorporate brown rice and miso soup with plenty of vegetables at lunch, as long as it is not too much.

Point 4｜Importance of frequent hydration

You may be thinking, "Hydration for gut health?" You may be thinking, "Hydration is a key to intestinal health? It is recommended to drink 1.5 to 2 liters of water per day, and to do so frequently.

It is especially important to consciously drink water not only during meals, but also when you wake up in the morning and after exercise. In addition, getting into the habit of drinking water during the day will help moisten the intestines and facilitate the elimination of waste products.

 

Simple intestinal habits that can be incorporated into daily life

We now know that intestinal activity is useful for creating a slimmer body. However, many people may think that it is difficult to continue or that they cannot find the time to do so. But don't worry. Gut activation can be incorporated naturally into your daily life without setting aside special time for it.

Here, we introduce "gut activities while working out," simple stretches, and light exercises that even busy people can practice. Find a method that you can continue without any difficulty, and get a healthy intestine.

living with one's bowels while walking

Gut activation can be incorporated into your daily life with a little awareness. If you can do it while "doing something," you can easily continue it even when you are busy. Try taking deep breaths consciously during work or while traveling. Shallow breathing causes an imbalance in the autonomic nervous system and slows down the workings of the intestines. In particular, "belly breathing" is highly effective in stimulating the intestines and promotes bowel movement while relaxing.

• Inhale slowly through the nose and expand the belly.
• Exhale slowly through the mouth, and then indent the belly.
• This is repeated about five times.

Simply doing this while at your desk or before going to bed will increase bowel movement.

Also, adjust your posture to support bowel movement. Poor posture puts pressure on the internal organs and weakens the bowel movement. In particular, people who work long hours sitting should pay attention to this. Simply stretching the back muscles improves blood flow to the intestines and facilitates digestive activity.

• When sitting, straighten your back and relax your shoulders.
• If you are conscious of keeping the pelvis erect, you will naturally have good posture.
• Even when standing, correct your posture by putting light pressure on your abdomen.

Simply being aware of this "improving posture while doing so" can create an environment that is friendly to the intestines.

Simple stretching to stimulate bowel movement

Intestinal function is also activated by exercise. Twisting movements and stretching are particularly effective in stimulating the bowels and relieving constipation. This stretching can be done while seated, making it ideal between desk jobs.

1. Sit in a chair with your back straight.
2. Slowly twist the upper body to the right and hold for 10 seconds.
3. Do the same for the left side.

Twisting stimulates the intestines and increases their movement.

Another stretch recommended for relaxation before bed is the elevated knee-holding stretch.

1. Lie on your back and pull both knees to your chest.
2. Hold the knees with both hands and keep them in place for 20 seconds.
3. Return slowly and repeat three times.

It has the effect of massaging the intestines, and if done before going to bed, you will feel refreshed the next morning.

Light exercise that can be continued without strain

It is not necessary to do strenuous exercise. Making a habit of light exercise will help to stimulate the intestinal tract's natural movement and help to improve the intestinal environment. For example, walking in the morning is the best exercise to wake up the intestines. Even just a 10-minute walk will stimulate bowel movement and relieve constipation.

In addition, simply taking the stairs instead of using the elevator or escalator is also a good bowel movement. The movement of going up and down stairs naturally uses the abdominal muscles, which supports the natural movement of the intestines.

 

Diet is not the only thing you can gain from intestinal activity! Specific positive effects full of benefits

Gut activation tends to be focused on as a "habit for a slimmer body," but it is actually much more than that. Regulating the intestinal environment is deeply related to beauty benefits such as beautiful skin and constipation relief, health benefits such as improved immunity, and even improved mental health.

In the previous chapter, we introduced some gut-activating habits that you can incorporate into your daily life, and the benefits of practicing them are immeasurable. Here, we will explain in detail what positive effects they have besides weight loss.

Intestinal activity for beautiful skin! Beautiful skin and constipation relief

The skin is a mirror of the intestines, and there is a deep relationship between the intestinal environment and beautiful skin. When the intestines are kept clean and healthy, the skin will naturally become more organized.

When the intestinal environment is disturbed, bad bacteria increase and toxic substances tend to accumulate in the intestines. These substances are circulated throughout the body through the bloodstream, causing rough skin and acne. On the other hand, in an intestinal environment with predominantly good bacteria, wastes are discharged smoothly, the blood is cleansed, and the skin is toned.

Another major step toward beautiful skin is the elimination of constipation through intestinal activity. When constipation persists, waste accumulated in the intestines is reabsorbed, causing rough skin. Conversely, when bowel movements become active, unnecessary matter is smoothly expelled, leading to clear skin from the inside out.

Improved immunity and physical condition

It is said that the intestines are responsible for about 70% of the body's overall immune function. Therefore, if the intestinal environment is disturbed, one may catch colds easily or allergies may worsen. There are many immune cells in the intestines, and when good bacteria are actively working, they prevent the invasion of pathogenic bacteria and enhance the defense function of the entire body.

Conversely, if the intestinal environment deteriorates, the immune barrier is weakened and the body is more susceptible to viruses and bacteria. In addition, by regulating the intestinal environment, necessary nutrients are more easily and smoothly distributed from the intestines to the entire body, and the body's condition naturally improves.

Gut health can affect mental health.

There is such a deep relationship between the gut and mental health that it has been called "the gut is the second brain. This is due to a mechanism called "gut-brain correlation.

The gut contains the second largest number of neurons after the brain, where neurotransmitters such as serotonin are produced. In fact, about 90% of serotonin (also known as the "happy hormone") is produced in the gut. Therefore, when the intestinal environment is disturbed, people may become more stressed, anxious and irritable.

For example, taking fermented foods increases the amount of beneficial bacteria in the intestines, stimulates the secretion of serotonin, and helps stabilize mood. In fact, research has shown that people with a good intestinal environment have a higher tolerance for stress.

The intestines and the brain are closely linked through the autonomic nervous system. Therefore, when the gut is disturbed, brain function is also affected. Conversely, stress and fatigue can cause gut disorders. Regulating the gut is also linked to protecting the health of the brain.

 

Points to keep in mind for continuity

Now that you understand the benefits of intestinal activity, such as beautiful skin, improved immunity, and improved mental health, the next important thing is to keep going. Healthy habits are not temporary; the key is to accumulate them on a daily basis.

However, we often hear people say, "I started intestinal activity but it didn't last" or "I didn't feel the effects right away and had to stop. The intestinal environment is not something that can be drastically changed in a few days; it is something that needs to be regulated little by little. To achieve this, it is necessary to make it a part of your daily routine in a reasonable way, and to devise ways to continue it over a long period of time.

Here we will discuss tips for making bowel movements a habit and points to keep in mind.

Things to be aware of to keep your gut active

The biggest challenge of any healthy habit is to continue it. Especially with intestinal activities, it takes a certain amount of time for the effects to appear, and many people give up halfway through. However, with just a little change in mindset, it is possible to continue without difficulty.

If you demand perfection too much, such as "I must eat foods that are good for my intestines every day" or "I must not get stressed out," you will be overburdened, and eventually you will not be able to continue. For example, if you cannot eat yogurt today, it is OK to take yogurt the next day.

Also, trying to change everything at once tends to cause stress. First, try to start with one small habit at a time. Once you have made it a habit, you can move on to the next step of intestinal activity and continue without any difficulty.

Beware of wrong methods of intestinal activity!

Intestinal activity has many benefits if practiced correctly, but it can also be counterproductive if practiced incorrectly. The intestinal environment is created by years of eating habits and lifestyle. Therefore, it will not change dramatically just by practicing intestinal activity for a few days. If you have expectations such as "I will get rid of constipation completely in a week" or "I will lose weight immediately," you will end up quitting without feeling any effects. It is important to understand that intestinal activity is a gradual and steady change.

Besides, it is dangerous to eat only certain foods just because they are "good for the intestines. For example, taking too much yogurt or fermented foods can over-stimulate the intestines, causing diarrhea or an imbalance in the intestinal tract. Balance is important in your diet, and you should be conscious of "incorporating a variety of foods" rather than "increasing something to the extreme.

The condition of the intestines differs from person to person. Even if it is said that "yogurt is good for the intestines," forcing people who do not like dairy products to take them may adversely affect their intestinal environment. It is important to consult with one's own body to determine what is suitable and what is not.

 

summary

Intestinal activity is a habit that has a positive impact on health, beauty, and diet. By adopting a method that can be continued effortlessly, the intestinal environment can be regulated, leading to improved immunity and metabolism, as well as beautiful skin and mental stability.

The important thing is not to try to make big changes all at once, but to work on what you can do little by little. Just by being a little conscious of your daily diet and lifestyle, your intestines will certainly change. Continuation is the key to gut activation. Let's start with what you can do today to have a healthy body and mind!

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