Healthy Monday: taking care of your microbiota

Healthy Monday: taking care of your microbiota

Posted Jan 20, 2023, 9:45 AMUpdated on Jan 20, 2023 at 9:46 am

In winter, our body is subject to more oxidative stress, anxiety, cold and lack of light weaken our immunity. We are more prone to depression and seasonal flu. It is therefore very important to boost your immunity and not to let yourself go completely. All of these negative effects are often the consequences of eating a diet that is higher in fat and sugar. Taking care of your intestinal flora will have many benefits on our vitality, our emotions, our desires and needs. It is scientifically proven that a well-maintained intestinal microbiota is a very healthy body, with positive emotions, with strong immunity. For this, it is recommended to do a detox. It will aim to eliminate a maximum of toxins present in our body in order to “reset” our intestinal flora.

The microbiota acts on digestive, metabolic, immune and neurological functions. This is why dysbiosis (scientific term to describe a negative modification of the intestinal microbiota) could have a role in certain diseases, in particular autoimmune or inflammatory diseases. Even if our diet determines the quality of our microbiota, other factors also influence it, such as sport, smoking, stress, weight (obesity implies a lower quality microbiota).

During a detox, our body will get rid of bad toxins often the cause of bad breath, more intense fatigue, less restorative sleep, reduced motivation, depression but, above all, several types of inflammation (irritable bowel, endometriosis, skin problems, etc.).

A detox is not to be done for more than 21 days, plan a program of 7 or 14 days. During this period, it is possible that a push of pimples appears: it is the toxins that are eliminated. During the detox, it is essential to temporarily remove certain foods (dairy products, meats, refined sugars, alcohol, cigarettes, bread and gluten).

It is necessary to promote other foods such as vegetables, fruits, oily fish, oils, oilseeds, proteins, legumes and gradually reintroduce meat – white meat only. It is essential to condition yourself in a calm mind because stress promotes dysbiosis and the inflammatory state. Here is an example of a one-day meal, thanks to the advice of Dr. Céline Lequy, nutritionist at Sainte-Anne Hospital.

Breakfast

Tea or coffee without sugar (hydration of the body + caffeine or theine booster)

Banana, mashed or not (energy thanks to carbohydrates, fibers and vitamins)

A handful of walnuts (omega-3, excellent for the microbiota, the cardiovascular system and the brain)

At lunch

Cucumber salad with, for example, hummus or eggplant caviar

Roasted or steamed cod fillet (olive oil + lemon or lime according to taste)

Coral lentils with coconut milk and/or cumin (cumin is anti-inflammatory)

Seasonal raw fruit, for example 2 clementines

A snack (if needed)

Herbal tea or kombucha + cooked apple or compote (by adding cinnamon, which is an excellent antioxidant).

At dinner

· Pumpkin or potimarron soup (a bit thick for satiation)

2 eggs fried or scrambled or in an omelette

You can add mushrooms or onions, tomatoes to your eggs to make a complete dish

Infusion + 2 squares of dark chocolate (really at the end of the meal, to lower the glycemic index)

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