Nutrition and lifestyle after graduation Your Phyto

Nutrition and lifestyle after graduation

Thank you for participating in the study.

Based on the study results, the researchers continue to recommend certain dietary and lifestyle measures to support general health and bowel function.

The products used in the study – YourPhyto (a phytochemical-rich dietary supplement) and YourGutPlus (a probiotic combination with vitamin D and inulin) – are classified as dietary supplements and are not approved as medicinal products. Therefore, they cannot be prescribed by a doctor.

Regardless, diet and lifestyle play a central role in overall well-being.

1. Diverse plant-based diet

A varied diet including:

• Fruit

• Vegetables

• whole grain products

• Legumes

• nuts

• seeds

It provides fiber and secondary plant compounds that can support the gut microbiome.

2. Vitamin D

Adequate vitamin D intake is particularly important during months with little sunshine. Moderate sun exposure supports the body's own production.

Unless a combination supplement like YourGutPlus (containing 1000 IU of vitamin D3) is used, supplementation with approximately 800–1000 IU of vitamin D3 daily may be beneficial. Consultation with a doctor is recommended.

3. Fermented foods

Fermented foods contain live microorganisms that can positively influence the microbiome:

• natural yogurt

• sauerkraut

• Kimchi

• kefir

• Tempeh

4. Prebiotics and dietary fiber

Foods such as:

• onions

• Garlic

• Leek

• asparagus

• Oats

• apples

• bananas

They contain prebiotic fiber that promotes beneficial gut bacteria.

5. Reduce processed foods

Highly processed foods and high sugar consumption can negatively affect the diversity of the microbiome.

6. Movement

Two to three hours of moderate exercise per week are recommended. Regular physical activity supports metabolic processes and overall vitality.

7. Sleep

7–9 hours of high-quality sleep per night contribute to the regeneration and stabilization of physiological processes.

8. Stress reduction

Chronic stress can affect the balance of the gut microbiome. Relaxation techniques, breathing exercises, or regular exercise can be beneficial.

9. Fluid intake

Drinking enough fluids supports digestion and metabolism.

Classification

The products YourPhyto and YourGutPlus used in the study were evaluated within the framework of a controlled scientific investigation. They are designed as complementary nutritional measures.

Lifestyle and dietary strategies remain an important foundation for overall health and bowel function.