HAPPY GUT HOME

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HAPPY INTESTYNE HOME CONDENCED PROFESSIONAL SUMMARY
Veli-Jussi Jalkanen updated 11023
IN MODERN LIFE, THE GUT HEALTH OF MOST PEOPLE IS POOR OR VERY POOR.  GOOD INTESTYNE HEALTH IS CRUCIAL FOR GOOD IMMUNITY, NUTRITION INTAKE, BRAIN HEALTH, AVOIDING INFLAMMATION / CANCER
FACTS: Intestyne  4-6 liters, 9 m long, up to 400 m:2 active surfice, up to 500 milj. nerve cells, 100.000 bilj. and-2 kg mictobes,  thousands of kinds
FATCS: gut bakteria = mikrobiome (M) includes 8 milj. genes (rest of the body 20.000), M manufactures vitamis, hormones, immune defence cells
MIKROBIOME (M): all mikrobes inside and on all the skin, all environment is full of B and we interact with them with every touch and breath
FIBER FACTS: F are 10 different kind. Each feed different bakteria types in the gut. Fibers are soluble or insoluble. Both important.
FIBER FACTS: fiber types: dextrins, inulin,chitins, pectins, beta-glucans, oligosacharides. Gut flora cannot brake down cellolosa or lignin.
FIBER FACTS: fibers pass trough small intestyne in 2-3 h, are eaten by M in the large intestyne. Total fiber = dietary F + functional F (cellolosa lignin)
INTESTYNE INFLAMMATION (II): IBS= Intestyne Bowel Syndrome, + chronic inflammation= Dysbiosis = poor quality mikrobiota and inflamated nerve cells
INTESTYNE INFLAMMATION SYMPTONS: trunk fat around the wasteline, swelling, blouting, pain, later blood in the poop => may lead to cancer
DYSBIOSIS: connected with antibiotics, other drugs, exists with many symptons, thyroid /hormonal imbalanses, memory illnesses, depression
LEAKY GUT: The epiderm (wall of the gut) is damaged which anables toxic content, microbes etc. To enter into the bydy and causing inflammation etc.
COLITIS: Is chronic colon inflammation which can have stages of bleeding, constapation, diarrhea etc. abnormal functions. C increases probability of cancer.
CHRON DECEASE: chronic inflammation of the small intestyne epiderm, poor microbe variety, inflamated nerve cells and
GUT/MICROBE RELATED ILLNESSES: alfheimer, parkinson, skitsofrenia, autism, depression, diabetes, col. cancer, chrohn, obesity, poor sleep, ADHD, hemoroids, internal pelvic organ illnesses, diverticulosis
M INFLUENCES:  body fat %, gravings, character / behavior, brain /mental health, sub conscious mind, immunity, energy, self esteen, physical performance,
M INFLUENCES on: pimples/skin, mental health, muscle power and microbes causing inflammation in the gut can also enter the brain and cause brain degeneration
SEROTONIN (happyness hornome): nervtransmitter in the gut, healthy gut produces serotoning overflow, some goes into the brain and makes happy feelings
INTESTYNE is like supersize “garden” and we are “gardeners”. What we eat, inhale, meet and touch, feel, stress,  excercise.. all has an impact on the gut health
KEY TO GUT HEALTH: fiber 50 g/ 1000kcal: seeds + berries (best in a blended smoothie) nuts, dark (over 70 %) chokolate, oats, lens, kick peas, vegetables, fruits, beet roots, 100 % whole oat grain foods,
GUT AND NERVE CONNECTIONS: gut is very sensitive to stress hormons (cortisol, adrenalin) and fast or long term stress.
SIGNS OF GOOD GUT HEALTH: poop 2 -3 tms/day, soft, “fast”, light brown 0.7 – 1. kg daily, good feeling to poop, no swelling or big farting or blouting,
GOOD RECRUM , ANUS CARE: wash anus after toileting well wrinkles included, when washing anus by hand you feel if it is sore = inflammation inside, perfect biochemistry in the colong = poop covered with short chain fats
NOTE: keep extra fiber along when travelling, changes in diet upset gut easily, low fiber in the food changes the activity of the intestyne without delay
– Use the following list so that  in the beginning of the development period and your self treatment (you need to be your own doctor)
– Mark those actions which you do allready. Then try to select more actions from the list and try to make them your routines.
– Store your old list selection. Keep diary of your intestine habits. See what happens to your health when you adopt more  good actions !
   Selected
Old New
No habit habit
1 nutrition good optimum to eat plants (seeds, berries, nuts, vegetables, fruit, mushrooms, algae) 1 kg a day this amount and variable include all fibre kinds and full fofer for needs of gut microbes
2 nutrition good use fermented foods and natural full fat unsweetened youghurt all fermented foods contain probiotics that enforce the M
3 nutrition good eat fiber and intestyne activating foods that you evacuate 2 times a day and the stool is soft /big stone age man ate over 100 g fiber, we normally less than 15, get closer to natural level
4 nutrition good eat fibre much more than “regular” food has, our gut is build for high fibre /natura food system optimum is to eat fibre 40 g / 1000 kcal and many (10 totally) different kind
5 nutrition good eat food that speed up the intestyne flow such as plumbs, berries, coffee, Mg citrate, any means that speed up food flow is wellcome, within reason of course
6 nutrition good eat natural unsweetened jogurt (if your tolerate milk) rather home made with natural milk yoghurt too has probiotic = milk acid bacteria in it and thus it enforces M
7 nutrition good eat regularly healt spices ( = superfoods) like turmerik, oregano, ginger, rosemarie, kanel etc. its surely worth while to add health spices but regurlarly into smoothie etc daily
8 nutrition good eat the strongest (up to 450 billion bakteria in a dose) probiotics available for weak times use the strongest probiotics through the mouth and colon too when you are weak
9 nutrition good gut friendly foods are genuine, clean, unheated, unpocessed, fresh plant base foods with fibre natural foods usually and often contain good number of fible, processing destroys that
10 nutrition good if possible, get clean whole milk from organic dairy farm whole milk = natural and untreated from the cow, also has good bacteria in it
11 nutrition good if you find, eat only 100 % oats bread but only 2-3 slices a day, 100 % rey is the second best wheat is dominant due to commercial reasons, oats is heathiest in bread and porridge
12 nutrition good learn doing green juice (pressed with special juiser machine) greenjuice has many particles that are excellent for the gut
13 nutrition good learn to do green smoothies with vegetables in the blender with oil etc in green smoothies its easier to eat vegetables than whole. Chew very well though
14 nutrition good let chilren play with animals and on the ground in order to get better microbiome this way they get rich M which is a protecting factor
15 nutrition good optimal brakfast is linen/shia seed smoothie: 12 h soaked seeds, berries, fruits blended well seeds and berries are omong the best sources of fibre and taste good in smoothie
16 nutrition good reishi mushroom ( canoderra lusifum) abolishes inflammation from the guts medical mushrooms have big health potential, read more
17 nutrition good shaga ( inonotus Obliguus) medical mushroom helps to keep good intestyne health medical mushrooms have big health potential, read more
18 nutrition ! avoid try to eliminate white wheat and added sugars totally from your diet harmful wheat, glutein and wheat starch are widely used ingredients, watch out
19 nutrition ! avoid most medicine and legal food additives and conservatives are bad for your gut microbes its best to avoid all such materials if you can and if you need some, make it short dose
20 nutrition ! avoid avoid fast etc other foods with linolic fat acid (palm-, ryps-, raps-, soy-, sunflower-, peanut oils) it has lots of sugar, bad oils, fast carbonhydrates antibiotic meat and chemicals
21 nutrition ! avoid avoid hormone distrupters about 30 of them, study what and from where
22 nutrition ! avoid avoid in the start of the healing process poorly digestable FOODMAP carbonehydrates they are: wheat, rye, cabbage, onion, peas, beans, apples
23 nutrition ! avoid avoid salt  and sodium (Na) in all of is about 40 forms that are allowed as ingredients sodium inbalance, one main cancer reason, low salt, low blood pressure, good health
24 nutrition ! avoid avoid sugars in all forms and fast cabohydrates (= processed) that turn into sugar fast in the gut processed sugar + other fast carbs turn into sugar in gut and cultivate bad bacteria
25 nutrition ! avoid avoid too spicy, salty, spoiled, too old, white carb and foods with lots of preservatives strong spices cause inflammation – kind state in the gut
26 nutrition ! avoid do not eat canned food can walls are coated inside with PBA (bispfenyl-A), hormone distrubter, causes problems
27 nutrition ! avoid do not eat cheap hot processed omega 6 based vegetable oils at all, defenitely do not heat them hot processed Omega-6 fat acids are very harmfull in the gut and cause inflammation
28 nutrition ! avoid do not eat foods from heated plastic wraps, do not use micro owen with plastic wraps heat releases harmful hormone distrupting molecules from palstics
29 nutrition ! avoid do not use products which have artificial sweters in them, they destroy good backteria in your cut there is enough evidence about this that it is a real thing that happens
30 nutrition ! avoid foods that slow intestyne flow: cheese, red meat, too fatty food, raffinated wheat etc carbonhydrates be carefull with all that slows down the flow
31 nutrition ! avoid lots of alcohol is bad for the gut alcohol irritates and causes inflammation in the pancres and stomach especially
32 nutrition ! avoid stop eating processed vegetable oils what are in industry foods like fast food, bakeries, pastries, we are fed up to 50 kg these harmful oils in processed foods, 10 x more than good fats
33 nutrition ! avoid avoid eating regurlarly in restaurants too, they use only poor oils and roast too fast = food gets brown restaurant meals are almost no better than fasts foods, lots of unhealthy materials
34 study useful gut stucture, epiderm, nerve cells, mikrobiome, different parts of the intestinal track known to you awaness is the base to start with
35 study useful notice symptons of intestyne inflammation signs in people: pimples, swollen stomach, poor immunity compare your behavior to the behavior of your gut
36 study useful what foods speed up the intestinal flow, what works with you allergies or sensitivities are very common. Learn what are yours´
37 study useful become aware what irritates your intestyne, be sensitive and aware in this this check all suspicious foods, there are good lab tests for this
38 study useful endocryne distruptors, chemicals that interfere your hormonals system know at least the basics of this too
39 study useful learn to notice what causes gas production in your gut, keep notes learn to avoid foods and combinations that do not suit to you
40 study useful have your stool analysed the variety and dencity of the microbes is ineresting to know
41 study useful learn to study the conditions in you gut by observing your stool, smell, color, hardness, shape, size make this an object of personal study, with very usefull  results
42 study useful measure your average stool weight some days at least  do it by weighing yourself with good elecric scale, before / after evacuating
43 study useful get analysis of your gut at reflexologist, you learn how stomach, small intestyne, colon are reflexology is easy, cheap, reliable and accurate way to check overll health of the gut
44 study useful get your thyroid glans lab values (T3 incl.) tested. Gut, hormone glans, brain are all connected labs make inexpensive hormone /thyroid tests, goal is to have your T3 inside top 1/3 in references
45 excercise good walk min 7000 steps, rather 10.000  a day = 1 – 3 h all together walking is the “base metabolick pump” in the body, 10.000 steps is best, 7000 ok
46 excercise good keep your abdominls in good gondition strong stomuch muscles “massage” the gut better than sloppy ones, helping the flow
47 excercise good have a habit of doing many different kind of excercise strong muscles all over the body produce, when used, BDNF, useful hormone
48 excercise good do relaxing excercises anything that takes dowen stress is good for the gut and health
49 excercise good yoga / meditation / prayer is good to calm down gut nerve system too take down the stress and increse “happy hormones” dobamine, oxitocin, serotonin
50 excercise good move several times during office day to work with core muscles and help food go futher circulation and gut flow benefit greatly from bits of excercise along the day
51 habits good be strict to keep raw meat kitchen ware separate from all other cooking and food handling raw meet often contains dangerous patogens, superbacteria included
52 habits good buy and do medical elecric acupuncture treatment to your self for gut health self acupuncture with e-machine treats multiple problems or health issues
53 habits good eat and drink such foods that you stool is soft and long 2 times a day alltogether 700 – 1200 g / day in healthy gut food stays max 30 h, stool must be moist and move fast forward
54 habits good keep stress level low and learn to master the stress facors too (read “Happy mind home” by vessi) gut nerve cells react on stress because they are well connected to the brain
55 habits good keep teeth in good condition and without gum inflammation, 2 brushing, use dental stic 2 tms, xylitol mouth can be strong place for inflammation, all inflaamation impacts on M
56 habits good minimize quiet inflammation in your body in joints, vessels, genitals, gut, gums, vessels, extra fat the less inflammation the better M also in the gut
57 habits good optimize your sleeping ( read “happy sleep home” by vessi) good sleeping cares for the gut and mental health = gut health support as well
58 habits good periodically, incase of disturbance and on trips eat probiotics to help the microbiome strenght/divercity VSL3 = Vivomix, which has 10 billion microbes in a doze, less than 10 bill. Is no good
59 habits good read and learn routine the “incredients” list behind food package, the more names, the poorer it is when you learn this, you avoid many bad products and mistakes, learn E- codes too
60 habits good sit in good posture on a swinging saddle seat to eliminate pressure in abdominal cavity and gut good posture and core muscle activity speeds up the flow of food through the gut
61 habits good start your day by drinking good water a coupple of glasses during the first hour or two, without eating water at first in the morning shall detox = clean wastes into the gut
62 habits good toilet /poop in squatting position if you feel that you do not get rectum and colon emthy normally in squatting position colon and rectum areas relax better than in 90/90 sitting position
63 habits good towell your skin gently rather by pressin than rubbing after wash or swim rubbing with towel peals wet skin easier for patogens to go through the skin
64 habits good treat off your depression, fear and anxiety (read vessis “Happy Brain Home”) poor mental health impacts gut health and other way round too
65 habits good treat off your thyroid problems well to get your T3  into 1/3 top secor in the reference values poor thyroid health inpacts on mental health and further to gut health, directly too
66 habits good wash your anus well by hand (wrinkles too) as routine after toileting, even more important for women route of (super)bacteria from anus to  vulva / vagina / urethra and there into body
67 habits good wash your body in all with probiotic (microbiome friendly) soap, in normal shower use no soap actiseptics destroy your M balance, probiotic soaps or no soap maintain it
68 habits good visit a holistic acupuncture /gut health expert in case of stomach pains skillful acupuncture can be powelful tool
69 habits ! avoid take no antibiotics unless absolutely necassary anbiotics kill good bacteria from the gut and make room for bad bacteria to grow
71 habits ! avoid avoid pain killers, also many other drugs hurt the microbiome they destroy M in the gut, damage can stay many months
70 habits ! avoid avoid food with lots of lectins in it lectines are poorly digestabe foods (beans firs of all) with this harmfull carbone hydrate
habits ! avoid avoid industry foods with lots of preservatioves etc in them, see the incredients many of the legal 400 incredients alone or together with the other ones cause problems
72 habits ! avoid do not use clothes (belts, trousers) which press stomach at all and iny position, in sitting particularly anything that blocks gut flow or lymph or blood circulation harms your gut health
73 habits ! avoid do not wash your body with normal soaps use only probiotics, the antiseptic sopas are the worst, they impact your M balance
74 habits ! avoid keep mobile away min 2-3 meters, keep phone data off  in the pocket, minimize WIFI, WLAN uses EMF = eletromagnetic fields are harmful for body including the microbiome = gut health
75 habits ! avoid minimize glysosate (roundup) intake = plants that are produced with these chemicals, eat organic glyphasate has been found to be most harmfull for gut microbes
76 habits ! avoid avoid long immobility sessions moving the body helts to move the cut content forward