5 tips to improve gut health naturally

Author: Bianca Maree Harrington

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

These are the official James Bond theme songs, ranked from worst to best, with two honorable mentions because they may or may not count, but were just that good, dang it.
巴西
《至暗时刻》

2010 U.S. unemployment rate (average): 10.2%
亲爱的妻子
不管是什么根本原因,去年美国西部地区的极端温暖意味着,阿拉斯加州、亚利桑那州、加利福尼亚州和内华达州都创下了气温记录。加利福尼亚州的一些地区去年基本上没有冬天,那些地区的气温有时比季节正常温度高出10到15华氏度(5.5到8.3摄氏度)。在阿拉斯加的最大城市安克雷奇,2014年的气温从未低于华氏零度(或摄氏零下18度),在该市101年的气温记录中,这是首次。
据《泰晤士报》高等教育星期四公布的最新排名,中国的两所大学--香港大学和澳门大学,跻身2016全球大学国际化水平前十名。

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.

Many grand and spectacular museums are located in picturesque cities like Bruges, Antwerp and Brussels. Art lovers can fully engage themselves in the numerous treasures dating back to the medieval period. Exploring the quiet towns and appreciating their Gothic architecture is also an opportunity not to be missed. As the hometown of the world’s best beers, chocolates and fries, everyone can be a gourmet here. With the 100th anniversary of the outbreak of World War I approaching, Belgium is set to draw many tourists in the coming years.
但许多人预测将会出现经济崩盘,他们认为,旷日持久的欧元区危机加上房地产泡沫,将使相当大一部分中国工业失去盈利能力。这将暴露出各种隐藏的金融脆弱性,推动形成一场螺旋式下降。其他人认为,北京方面有充足的资源可以避免一场危机,不过他们指出,由于中国的增长模式依赖于基建和土地出售,且汇率和利率受到僵硬控制,它也许并没有所有必要工具。
A review of our work in 2016
这家Post-it即时贴和思高(Scotch)胶带制造商在2月份授权进行120亿美元的股票回购,取代当前75亿美元的回购计划。《财富》美国500强公司3M公司(3M) 遵循了去年末发表的声明行动。这项声明称,公司在之后4年准备投入100亿美元用于收购,最多将投入220亿美元用于回购。
这一消息来自英国时装协会,协会在时装周前对设计师进行了调查,发现在9月份的时装周登场的80名设计师中没有一位会使用皮草。
采光。在工作中,光线是很重要的,不要用上大学时候的那个小台灯了,用个更别致更有创意的灯吧。
到目前为止雷神一直是漫威电影宇宙被遗忘的那个孩子。尽管有些人喜欢肯尼思?布莱纳执导的《雷神》第一部,但主演克里斯?海姆斯沃斯的风头显然被汤姆?希德勒斯顿饰演的自负反派洛基给盖过了。《雷神》第二部被公认为漫威有史以来最糟的电影。所以,为了给这个走下坡路的系列注入新活力,漫威在拍第三部时请来了新西兰喜剧电影导演泰卡瓦蒂蒂,给电影增加一些新西兰人的奇思妙想。这一次雷神要降服的对手是由凯特?布兰切特饰演的死神。雷神也许有锤子,但死神有气派。影片于11月1日在塞尔维亚和匈牙利上映,11月2日在柬埔寨和以色列上映,11月3日在印度和加拿大上映。(资料来源:漫威影业)
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The Atlanta-based group expects sales, adjusted for acquisitions, divestitures and currency fluctuations, to rise 3 per cent, compared with its earlier forecast of between 4 per cent and 5 per cent.
Marco Montanari, the head of passive asset management for Asia-Pacific at Deutsche AM, agrees that fundamental changes to distribution must be made before the Asian ETF market can move to the next level.
Passion, perseverance and a positive attitude tend to set successful entrepreneurs apart. Cultivating these attributes requires an innate skill set and some tips to get started.

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.

普华永道的校园和学校雇佣主管安德鲁?巴杰里(Andrew Bargery)表示,Teach First的毕业生出类拔萃:“他们已经在专业环境下工作过,拥有专业成熟度,并擅长交际。”
Only asset management firms saw profits rise, up 16.7 per cent year-on-year to Rmb3.7bn.
As fall arrived and school began, D'Aloisio felt immense pressure to deliver for his backers. He needed to whip his algorithm into better shape, so he contracted a team of Israeli coders who specialize in natural language processing. Searching on Google, he found and hired a retired professor living in Thailand who'd written seminal books on the topic. 'He became our main scientist,' says D'Aloisio. 'He now works at Yahoo! in the Sunnyvale office.'
爆破公司总指挥贾永胜告诉中国国营电视台CCTV说:像这样在市中心的大规模爆破任务,不但要保证爆破结果(精确),还要控制爆破产生的不良影响。
Usually things that go in the trash are of no value and don't need any kind of inspection, but QUBE wants to change that with "the world's first smart trash can." The QUBE claims to help you monitor your trash and help you recycle by using innovative technology.
问:早年是否有什么东西激发了你的想象力和灵感,让你开始写作生涯直到现在呢?
Effective bosses and managers tend to:
在就业和创业之间进行抉择时,中国的大学毕业生偏向于前者。
2017年最佳国家瑞士首度排名第一。瑞士以中立而闻名,“乐于谈生意”排名第三,“公民权益”排名第三。
学会控制自己的情绪,控制自己的想法,克服对被拒绝的恐惧,学会向别人敞开心扉。
But I expect other banks to follow suit. Any effort to keep good people fresh and engaged, without paying them more, should be up for consideration.
1.你一夜之间成了领英平台的香饽饽。
IT富豪榜排名前十的富豪的平均年龄为45岁,现年52岁的马云是其中年纪最大的一位。
项目总成本:18.15万美元,在费城或旧金山学习
New construction will provide luxury options for renters with deep pockets, mostly in the boroughs outside Manhattan. In Brooklyn, 6,527 new rental units are expected to hit the rental market next year, nearly twice the 3,802 units anticipated for Manhattan, according to Citi Habitats.

Wealthy Chinese bought at least seven overseas islands in 2014.
替代燃料:自从柴油车于上世纪50年代从欧洲进入美国以来,人们对柴油车的热情首次冷却殆尽,取而代之的是马力高得吓人的雪佛兰CamaroZL1(580匹马力),和707匹马力的道奇挑战者SRT地狱火等车型。另外,续航里程更长的燃料电池汽车也开始登上舞台,从电池动力汽车那里抢走了不少风头。
如果一并考虑过去几天里公布的数据,情况也不会变得更好。上个月,日本仍在与通缩和家庭开支下滑作斗争。不过,今天早上公布的零售业销售数据超出了人们的估计。

Discover what dietary changes might help your own gut microbiome maintain a healthy balance. 宜家家居成三月份曝光率最高卖场

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