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Here are the rules to follow for a healthy gut, according to one of the world’s top medical spa

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Most dietary advice focuses on the foods you should or shouldn’t eat for optimal health. While the quality of your meals is important, thinking about how and when you eat can help address many health issues, including weight loss, digestion, and chronic diseases.

Vivamayr in Austria is one of the world’s leading medical spas, regularly winning awards and accolades. The doctors and experts there believe that improving digestion will enhance most of the body’s organs and metabolic processes.

Here are Vivamayr’s dietary recommendations for those following the “Mayr Cure” approach:

1 Meal Timing is Key

The ideal meal times are breakfast at 8 AM, lunch at 12 PM, and dinner at 4 PM. Eating dinner at 9 PM is not practical for most working individuals, so instead, aim to finish dinner 4 hours before bedtime. Eating after 9 PM leads to the production of ghrelin, sometimes called the hunger hormone, which can make us crave sugars and carbohydrates.

Unless you are underweight or advised to eat more frequently, allow a 4-hour window between finishing one meal and starting the next. This allows your digestive system time to do its job.

2 No Snacking

Even on Healthy Foods: To avoid disrupting the 4-hour break between meals, refrain from snacking. Snacking interrupts the digestion process, disrupts gut bacteria, and can lead to type 2 diabetes in the long run.

3 Your Meals Shouldn’t Be Alike

You may have heard the saying, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper,” and Vivamayr shares this perspective.

They suggest having a substantial breakfast, a slightly lighter lunch, and an even smaller dinner, ideally just a light soup or something gentle.

4 Chew, Chew, and Chew Some More

Chew each bite 40-60 times. Counting can be tedious, so aim to transform your food into a liquid in your mouth and then swallow.

Chewing not only aids in easier digestion but also forces you to eat more slowly, helping you recognize when you’re full and prevent overeating.

5 Mindful Eating

Mindful eating means no screens, no reading, no media, and even minimal conversation while eating. This helps you avoid distractions while eating.

6 Stop When You’re Full

Eating slowly, without distractions, and chewing properly will help you recognize when you’re full.

As soon as you feel full, stop eating, even if it means putting a partially uneaten meal in the fridge for later or the next day.

7 No Raw Foods After 4 PM

Avoid eating raw fruits, vegetables, salads, dried fruits, or smoothies after 4 PM. Always heat your food in any way, as our digestive system is slowest in the evening, and raw foods can lead to digestive issues and gas.

8 Consider Digestive Supplements

If you experience regular constipation, supplements like magnesium citrate can help with bowel movements. Always consult your doctor before starting any new supplements, even if they are herbal.

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