5 tips to improve gut health naturally

Author: Bianca Maree Harrington

16 September 2019 Nutrition
Mature woman having healthy breakfast to improve gut health

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At the time of the third presidential debate in October both candidates churlishly refused to greet or bid farewell to the other in the custom of the handshake.
“Why do we keep getting so many record-warm years?” Dr. Schmidt asked in an interview. “It’s because the planet is warming. The basic issue is the long-term trend, and it is not going away.”

Loyal employees of this auto services company are rewarded on their 10th anniversary -- and every five years after --with a weekend getaway at a resort in Boca Raton, Fla. (The company is headquartered just 15 minutes away.)
《癌症:众病之王》(Cancer: The Emperor of All Maladies),PBS,3月30日播出。该剧由《斯科茨伯勒:美国的悲剧》(Scottsboro: An American Tragedy)与《美莱》(My Lai)的导演巴拉克·古德曼(Barak Goodman)执导,肯·伯恩斯(Ken Burns)担任执行制作人,这部六小时的剧集是根据普利策获奖书籍、悉达多·穆克吉(Siddhartha Mukherjee)医生的《众病之王:癌症传》(The Emperor of All Maladies: A Biography of Cancer)改编的。
6. A brand new human organ has been classified. Researchers have given the nod to the mesentery - an organ that's been hiding in plain sight in our digestive system this whole time. But that's only half the story, because we're still not sure exactly what it does.
*喜剧类最佳客串男演员:彼得?斯科拉里(Peter Scolari),《都市女孩》(Girls)

The following are five simple dietary changes you can implement into your everyday life to improve gut health and the diversity and overall health of your microbiome as supported by scientific literature.

1. Getting enough fibre.

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怎么挑染头发
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Russian President Vladimir Putin took a 10% pay cut last year, as his country sank into a deep recession. But that was after his salary more than doubled in April 2014, to roughly 9.7 million rubles.
The upcoming launch will mark the five-year anniversary of the sinking of a South Korean warship in 2010, with the loss of 46 sailors. The South pinned the blame on the North and effectively froze all inter-Korean trade and investment ties.
同行评审指由一个或多个与论文作者业务能力相当的人进行评估,这有助于对研究进行验证。
除了这些理论之外,还有传统经济学家用来误导美国的坏的统计数据:最恶劣的是GDP,它在衡量美国长期增长的时候是一个狭窄的、误导人的指标。其次,我们对短期数据(每日收盘情况、季度业绩、年度回报等)的执迷正在阻碍美国的长远增长。
来自民主党的奥巴马和共和党的罗姆尼在竞选活动中,都把重点放在如何修复萎靡不振的美国经济上。据估计,至少有1.2亿的美国选民将选举投票。
中国银行业监管机构的数据显示,去年中国商业银行的净利润总量增长了2.4%。中小银行的利润增长继续加速,而大型银行的利润增长则放慢了。
立场:呼吁结束政府停摆局面
如果一部情景喜剧播出10年堪称流行,那么播出20年后依旧令无数人挂怀的电视剧则是经典。《老友记》1994年在美国首播,讲述了六个生活在纽约的青年男女的故事。现在,该剧已经是最著名的情景喜剧之一,在全球超过100多个国家和地区播出。

2. Get the balance right!

Our microbiome contains both fibre and protein digesting microbes. Ideally, we want to promote fibre digesting microbes which produce short-chain fatty acids, which play many health promoting roles including feeding gut cells to maintain gut barrier function. Mainstream fad diets which support low carbohydrate, high fat and or high protein-based diets can shift the proportion of the microbiome to be in favour of protein digesting species. In some cases, these species can release pro-inflammatory compounds. Aiming for a high fibre intake combined with moderate intakes of low-fat protein foods, such as recommended by the Australian Dietary Guidelines or the Mediterranean diet, is the best way to ensure a balance of fibre and protein digesting microbes.

With clear insights into your unique microbial community, you’re better placed to strike the right balance. Get your insights now

3. Limiting saturated fats.

Bilophila wadsworthia is a normal part of the gut microbiome, however it can become problematic at high levels. Elevated amounts of this bacterial species have been observed in individuals with intestinal inflammation, colon cancer and diets high in animal (saturated) fat3. Reducing intake of foods high in saturated fat may help decrease levels of this bacteria. The Nutrient Reference Values for Australia and New Zealand recommend saturated fat should provide less than 10% of your total energy intake, which on average is less than 24g/day for the average Australian adult. Foods which are high in saturated fats include full fat dairy products, processed meats, certain oils like palm oil or coconut oil, and treat foods like pastries, biscuits and chocolates.

4. Limiting artificial sweeteners.

Artificial sweeteners are commonly found in low sugar or ‘diet foods’, such as diet soft drink, low energy desserts and weight loss products. Originally developed as a sugar substitute to help manage diabetes and obesity, research in humans is now suggesting the effects of artificial sweeteners may be contributing to metabolic syndrome and the obesity epidemic. It appears that artificial sweeteners could alter the human gut microbiome, resulting in a negative impact on glucose metabolism in the body. This is associated with increased calorie intake and consequently results in increased weight gain4.

5. Including fermented foods into the diet.

China’s tourism administration issued a notice on Friday confirming reports that Chinese travellers had been denied entry to South Korea’s Jeju island in recent months for holding incomplete travel documentation. It reminded citizens to “select travel destinations with caution”.
新的计划生育政策将会一定程度地刺激生育率。2014年将会有2百万新生儿童。这意味着1年就产生了15%的增长,这将会在未来进一步增强消费者信心。
Washington's twin-obsessions in election year 2010 will be to create jobs and cut the deficit. Little will be accomplished on either count.
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同时,罹患痛风的人升高了大约1/3,这个病在维多利亚时期的伦敦一度被视作“富贵病”,现在更倾向于认为与缺乏锻炼有关。
SAN JUAN, Puerto Rico (AP) — Puerto Rico’s new governor was sworn in Monday as the U.S. territory prepares for what many believe will be new austerity measures and a renewed push for statehood to haul the island out of a deep economic crisis.
Bernard Baumohl 作为Economic Outlook Group的首席经济学家,表示他甚至更乐观的认为接下来的两年将会成为至少近十年以来形势最好的两年,他还称“有很多证据充分的表明了经济正在恢复的势头”。
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The average price for new residential buildings rose 12.3 per cent in October year on year, according to a weighted average from Reuters based on data from the National Bureau of Statistics.
1. What big brother is eating isn’t noodles, but loneliness.
“Brands that are known for going it alone are partnering with unexpected allies,” Gilbert says. “If you dig into Apple’s investment, the special projects team reads like a who’s who list of some of the best talent in the world coming from every sector imaginable.”
Friends wasn't known for being the most diverse show on television at the time, since the cast was comprised of almost entirely white actors. None of the main characters were anything other than "mainstream." Even the acknowledgement of Ross's first wife Carol being a lesbian was met with jokes about sexuality (mostly from Joey), and sexist comments were frequently incorporated into the script.
2015年,中国各大银行的盈利有所萎缩。在这一年里,中国银行业经历了央行的几轮降息,并在中国政府取消存款利率上限之后发现,轻松赚钱的时代结束了。

如果不是看作有利可图的投资的话,人们依然喜欢欣赏早期绘画大师的作品,从中获得愉悦。苏富比称,6000人参观了12月5日至9日的早期绘画大师作品拍卖会预展,而6月份的印象派和当代艺术品拍卖会的参观人数为6400人。很多历史悠久的画作的确在低端价位上找到了市场,在12月9日至10日的早期绘画大师作品日间拍卖会上,佳士得和苏富比的售出比例都很高,分别是67%和65%。
In 2008, Janah talked to a call center worker from Dharavi, India, the largest slum in South Asia, while working as a consultant. The worker said there were millions of unemployed villagers as talented as he was. "I thought, 'What if outsourcing could generate a few dollars for billions of people, rather than billions of dollars for a wealthy few'" Janah says. She went on to launch Samasource, a tech platform that connects impoverished women and youth with large corporations like Google, LinkedIn, and Microsoft to complete digital projects. To date, the non-profit has helped over 16,000 people rise above the poverty line and it recently launched SamaUSA, a domestic program for low-income students living in San Francisco.
继1958年瑞典世界杯之后,本届世界杯的场均进球数如狂潮般不断刷新。

Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 国外建材大佬中国水土不服

References

1). Feng, Q., Liang, S., Jia, H., Stadlmayr, A., Tang, L., Lan, Z., ... & Su, L.
Gut microbiome development along the colorectal adenoma–carcinoma sequence.
Nature communications, 6, 6528 (2015). Doi: 10.1038/ncomms7528

2). Cani, P. D., Amar, J., Iglesias, M. A., Poggi, M., Knauf, C., Bastelica, D., ... & Waget, A.
Metabolic endotoxemia initiates obesity and insulin resistance.
Diabetes, 56(7), 1761-1772 (2007). Doi: 10.2337/db06-1491

3). Devkota, S., Wang, Y., Musch, M. W., Leone, V., Fehlner-Peach, H., Nadimpalli, A., ... & Chang, E. B.
Dietary-fat-induced taurocholic acid promotes pathobiont expansion and colitis in mice.
Nature, 487(7405), 104 (2012). Doi: 10.1038/nature11225

4). Bian, X., Chi, L., Gao, B., Tu, P., Ru, H., & Lu, K.
The artificial sweetener acesulfame potassium affects the gut microbiome and body weight gain in CD-1 mice.
PLOS one, 12(6), e0178426 (2017). Doi: 10.1371/journal.pone.0178426