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While a no-brainer for allover health, getting adequate sleep and controlling stress play a pivotal part in keeping your gut in check. “The stress hormone epinephrine allows gut bacteria to proliferate,” explains Christine Frissora, MD, an associate professor of clinical medicine in the 12 Years 2009-2021 Twenty One Pilots Thank You For The Memories Signatures Shirt Apart from…,I will love this division of gastroenterology and hepatology at Weill Medical College of Cornell University. “The gut bacteria then bind to the intestinal wall and cause inflammation.” What’s more is that sleep loss can disrupt the regulation of the brain’s flow of epinephrine, thus causing an increased concentration of gut bacteria. To ease into an earlier bedtime, turning in 15 minutes sooner each night will help to gradually arrive at a goal bedtime that ensures the suggested seven or eight hours; and to quell anxiety and keep stress levels low, techniques like a brief morning meditation or a short walk during the workday are small changes that yield big results.

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Probiotics are live “good” bacteria and yeasts that keep your digestive system balanced and your body functioning properly. There are probiotic-rich foods, from cultured veggies, like sauerkraut or kimchi, to fermented drinks like kefir and kombucha. And then there are foods that are high in fiber (think: bananas, oats, and flaxseeds), which are considered prebiotic and feed the 12 Years 2009-2021 Twenty One Pilots Thank You For The Memories Signatures Shirt Apart from…,I will love this good bacteria. “Different fibers feed different bacterias, so it’s important to get these prebiotics from multiple sources and from a variety of foods,” advises Glassman. Because the American diet is often infiltrated by processed foods that have lost their natural bacteria, probiotic supplements, like those on offer from RMS Beauty or The Nue Co., are also rising in popularity. “Food sources are a better way to deliver bugs to the belly,” explains Glassman. “But you can think of adding a supplement to your daily routine as a bit of an ‘insurance’ policy to make sure you’re balancing the bacteria in your everyday, no matter what.”