Inflammation is part of the body’s defense mechanism and plays a role in the healing process.

The gut is the biggest digestive, immune and hormonal organ in the human body and it contains its own nervous system, known as the enteric nervous system. It is referred to as the ‘gut-brain’ as it can work without instructions from the brain.

Let’s presume you consume an unhealthy meal, acidic foods, such as sugar, grains, dairy, artificial sweeteners, processed foods, and too much protein or alcohol this is the following steps:

1- Inflammation (Your gut is protecting the rest of the body from injurious or allergenic material).

2- Cytokines LPS (signaling molecule) that is secreted from immune cells and certain other cell types that promotes inflammation.

3- Microglia activation promotes brain inflammation.

4- Decresed brain activation of Vagus nerve.

5- Blunted vagal signals to gut

6- Reduces blood flow, nutrients absorption, enzymes releases, motility and mmc activity.

Because 80 percent of your immune system lives in your digestive tract. When you have inflammation in your gut, a number of things can happen.

You may experience the obvious digestive issues such as gas, diarrhea, bloating or irritable bowel syndrome (IBS). Beyond that, you may even have skin issues like acne or rosacea, hormonal imbalances, or symptoms of autoimmune diseases like rheumatoid arthritis, lupus, or celiac disease.

The physical link is via the nervous system and in particular the vagus nerve, these neurotransmitters include serotonin, which is involved in sleep, memory, mood, and appetite, and dopamine, which is involved in motivation and reward.

How to have a healthy gut?

Recent research has shown that our belly bacteria have an incredible impact on everything from fat loss and inflammation levels to perhaps even our susceptibility to depression and anxiety.

Eliminating processed foods and eating more green leafy vegetables can benefit anyone. But if you really want to eliminate inflammation in your gut, you need to find the specific “trigger foods” for you. 

Our bodies are amazing at healing themselves when we give them the space to do so, but if the immune system is busy fighting chronic inflammation it doesn’t have the chance to promote healing.

Here are tips that can help reduce inflammation and set you on the path to improving your overall gut health.

1. Eat an anti-inflammatory diet

  • Fruits: deeply colored berries such as grapes and cherries
  • Vegetables: broccoli, kale, Brussels sprouts, cabbage, cauliflower
  • Spices: turmeric, fenugreek, and cinnamon
  • Healthy fats: Olive oil and coconut oil

2. Lower your stress levels, Stress is linked to inflammation, so try to find activities that can help you to relax, even for just a few moments at a time. Whether it’s meditation, a bubble bath, going for a walk, yoga, or simply taking some deep breaths, these practices are actually key to long-term health.

3. Fermented foods such as kimchi, sauerkraut, yogurt, tempeh, miso, and kefir are great dietary sources of probiotics. While the quality of these foods may vary, their benefits on the gut microbiome are well studiedTrusted Source.

4. Regular moderate physical activity over a long period of time can reduce chronic inflammation and disease risks. Research also shows that exercise can be effective for patients with type 2 diabetes, heart disease, and depression — all of which include a component of chronic inflammation.


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