Staying Home: Warm Your Body and Restore Your Gut Health 巣ごもり生活、身体を温めて腸を元気に!

Published on: June 22, 2020

The decrease in physical activity from staying at home is weakening our bodies. One mom shares how you can counter these ill effects by boosting your gut health and doing a simple but powerful exercise.  


By Aoko Yukimune / Translated by Fumi Yasui  [日本語記事へ]  


The recent measures against COVID-19 were on a large scale and lasted longer than anything of the sort that we’d ever experienced before. The tough restrictions have physically affected both adults and children in the following ways:

  1. Lack of exercise.
  2. Stress from disturbed routines, restriction of freedom, reduction of your own time, and uncertain situations, etc.
  3. Less time spent in the sun.
  4. Excessive sterilization and disinfection (we’re using alcohol to disinfect many times a day as part of the corona countermeasures).

  These have negative effects on the body such as:

  • Disturbance of autonomic nerves
  • Deterioration of the intestinal environment
  • Decreased immunity
  • Muscle weakness

There may be many other possible negative effects on the body besides these. If these effects get worse, it can take time to correct them — but it’s possible.  And, in my opinion, the most effective measure is to energize the intestinal bacteria!  You may have heard that you should consume good bacteria, but you can’t increase good bacteria just by eating them. First, you have to prepare an environment where bacteria can easily reproduce. There are two main methods to do that.  


  1. “Feed” the good bacteria

You can actively take prebiotics, which feed the good bacteria.

  • Good: Oligosaccharides, dietary fiber, fermented foods
  • Avoid: Antibiotics, preservative-rich foods, sugar, alcohol, excessive disinfection


  1. Increase body temperature

When you make yogurt at home, the ideal temperature for fermentation (i.e., when the bacteria is active) is 40-45℃. Along the same lines, the ideal intestinal (body) temperature is 38-40℃, which means the body surface temperature will be around 37 ℃. Ways you can actively warm your body (i.e., your intestine) — and not just prevent cooling — include: 

  • Eat warm food (try to avoid eating cold food as much as possible)
  • Move your muscles. It’s especially effective to exercise the lower body, where 70% of the body’s muscles are. Also important are the shoulder blades, which have many brown fat cells around them. This also helps to maintain a beautiful posture.
  • Get a good night’s sleep.


When the bacteria are nourished and warmed, there are many happy results. Your gut bacteria increase; you boost your immunity. Your levels of the happiness hormone (serotonin) rise as does the sleep comfort hormone (melatonin), and your autonomic nerve balance and blood flow improve. You may get relief from allergies, gain resistance to stress, detoxify — and these all contribute to beautiful skin and diet!  

In addition, eating foods with high vitamin D (sardines, saury, salmon, dried shiitake mushrooms, jellyfish, etc.) and appreciating what you have will also boost your health.  


Lastly, I will introduce a great exercise that works on many muscles: squatting! The hip joint is the largest joint in the body, so if you can move it well, you can use many muscles at once.  

  1. Stand with your feet hip-width apart and press down into the floor from the middle of your heels.
  2. Think of bending your hips (rather than your knees) and squat down as far as you can. Take care not to arch your back. Feel like someone is pulling you backwards from your hips. Keep your shoulders relaxed and feel your navel tuck in. 
  3. Then, keeping your knees pointed in the same direction as your toes (i.e., don’t buckle your knees inward), push the floor from the middle of your heels to come back to standing position. 


The points to watch out for are the direction of the knees and the center of gravity. It may be difficult until you get used to it, but if you can do it well, your buttocks and inner thighs will tighten!   The general movement is also effective for correcting pelvic distortion if you apply it when you’re bending down to pick up a child or a toy from the floor!   To try it out and have a go at doing it correctly I recommend joining a stretching class.  







1 運動不足  

2 ストレス(生活リズムの乱れ、自由の制限、自分時間の減少、混沌とした状況などなど) 

3 日を浴びる時間の減少

4 過度な除菌、消毒(今回のコロナ対策の様に一日に何度もアルコール消毒をするなど)



A 自律神経の乱れ  

B 腸内環境の悪化 

C 免疫力の低下 

D 筋力の低下  





1 善玉菌の栄養を摂る





2 体温を上げる



・  温かい物を摂る(冷たい物はなるべく摂らない)

・  筋肉を動かす…特に全身の70%の筋肉がある下半身や褐色脂肪細胞がある肩甲周りの運動、美しい姿勢を保つことなどが効果的です。

・  質の良い睡眠をとる  








また、普段のしゃがむ動作の時にも応用してもらえれば、骨盤のゆがみにも効果的です!   文字だけでの説明では解りづらいと思うので、ご興味のある方は是非ストレッチのクラスにも、ご参加ください。  


About the Author

Aoko is the mother of a 3-year-old boy. She has worked as an instructor, esthetician, pressure trainer, and fasting seminar lecturer, and is currently engaged in stretching workshops and diet seminars. A lifetime health enthusiast, since having her son, she is studying further for the health and happiness of her family.


The views expressed in the articles in this magazine are not necessarily those of BAMBI committee members and we assume no responsibility for them or their effects. BAMBI News welcomes volunteer contributors to our magazine. Please contact