When was the last time you gave your gut some thought? Sure, when it’s not running on all cylinders, we think a lot about what we ate or perhaps worry about something more serious. But there’s no need to wait on an upset stomach to get your digestive health back on track. Making a few simple lifestyle changes in your everyday life can go a long way towards promoting digestive health. Let’s take a closer look at what you can do to keep your gut running smoothly.
1) Unlocking Digestive Health: Simple Lifestyle Changes
Digestive health is important for feeling great and leading an active lifestyle. But don’t be fooled, to get your digestive system functioning properly, you don’t have to resort to strange treatments or fad diets. In fact, the keys to unlocking digestive health are simpler than you think—just a few lifestyle changes can make the difference.
Exercise – Research has demonstrated that simply getting some exercise can benefit your digestive health in many ways. Exercise can improve gut motility, reduce gut inflammation, and help reduce enteric nerve sensitivity. Try to fit physical activity into your daily routine, even if it’s just for 15 minutes per day.
Reduce Stress – Stress can play a major role in digestive health. Chronic stress can increase levels of cortisol, which can affect the balance of bacteria in the gut. So try to manage your stress levels by taking some time for yourself to relax and unwind.
Eat Anti-inflammatory Foods – Changing up your diet can have a huge impact on your digestive health. Incorporating anti-inflammatory foods into your daily meal plan is key. These include:
- Fruits & vegetables
- Whole grains
- Nuts & seeds
- Healthy fats
Say Goodbye to Processed Foods – Processed and fast foods are high in sugar, fat and salt, all of which can negatively affect your digestive health. Try to limit processed foods in your diet and replace them with whole foods whenever possible.
Stay Hydrated – Hydration is key for your overall health, and its equally important for digestive health. Try to drink the recommended amount of water on a daily basis—aim for 8 glasses or 64 ounces per day.
2) The Benefits of a Healthy Gut: Optimal Wellbeing through Diet
A healthy gut is an essential component of our overall wellbeing. Our body’s digestive system includes a complex ecosystem which is constantly shifting and adapting. What we can do to maintain and support it is important to understand in order to achieve optimal wellbeing.
The food we consume plays an important part in our gut health, and the right balance can be achieved through following these guidelines:
- Limit processed foods. Processed foods are stripped of essential nutrients that would otherwise benefit our gut and reduce the amount of vitamins and minerals. Try to opt for whole foods whenever possible instead of processed versions.
- Increase intake of fiber-rich foods. Fiber helps to keep your digestion regular and encourages beneficial bacteria to grow, which helps maintain the balance of your gut flora. Foods high in fiber include legumes, nuts, fruits and vegetables.
- Eat probiotic rich foods. Probiotics are beneficial bacteria found in foods such as yogurt and kefir. These bacteria aid digestion and help to break down the food we eat, improving our absorption of essential vitamins and minerals.
- Reduce intake of sugar. Too much sugar can cause an imbalance in the gut bacteria, which can lead to digestive issues such as bloating and cramping.
Making an effort to bring in more plant-based nutrient packed ingredients can help create a healthy and balanced gut environment. Some of the best foods for a healthy gut are:
- Leafy greens. Such as kale, spinach, and romaine lettuce are all highly beneficial and should be included frequently.
- Fermented foods. Sauerkraut, kimchi, and miso are all excellent sources of probiotics and help to promote a healthy gut.
- Nuts and seeds. These are high in fiber and also contain other beneficial nutrients such as healthy fats and protein.
- Berries. Blueberries and raspberries are especially good for the gut and are packed with antioxidants.
Maintaining a healthy and balanced diet is an important factor in optimal wellbeing and overall gut health. By incorporating a wide variety of these foods into your diet you can help keep your gut in balance and promote optimal wellbeing.
3) Unlocking Digestion: The Power of Pro-biotics and Probiotics
Digestion has long been one of the most complex and powerful forces sustaining human health and wellbeing. Yet it can be difficult to keep up with if problems with digestion, such as constipation begin to emerge. Fortunately, probiotics and prebiotics can provide powerful support to maintain healthy digestive functions while facilitating improved immunity, energy and mood. By understanding the role and benefits of prebiotics and probiotics, it is possible to unlock digestion and make sure that the digestive system is functioning optimally.
The Difference Between Pre-biotics and Probiotics
Both prebiotics and probiotics help promote healthy digestion. However, they work in different ways. Prebiotics are fibers found in certain plant foods that fuel the growth of healthy bacteria. By providing this essential fuel, prebiotics help the body create an environment where beneficial bacteria such as lactobacillus can flourish. Meanwhile, probiotics are the beneficial bacteria themselves. Taking in probiotics directly helps create an environment where beneficial bacteria can thrive and ultimately reinforce the balance of the gut microbiome.
The Benefits of Prebiotics and Probiotics
- Improved immunity.
- Increased energy.
- Mental clarity and improved mood.
- Relief from constipation.
- Increased nutrient absorption.
These are just a few of the potential benefits of pre- and probiotics on improving digestion and overall wellness. Prebiotics and probiotics are both key components of a balanced diet and taking them together helps create a synergy to promote improved digestive health.
The Best Pre- and Probiotics Sources
The best prebiotic sources include foods such as onions, garlic, banana, oats, lentils, and fruits like apples, pears, and oranges. Probiotics are naturally found in fermented foods such as kefir, kombucha, sauerkraut, yogurt, tempeh, and kimchi. Both pre- and probiotics can also be purchased as supplements, although it is important to do your research and source from a reputable manufacturer.
By understanding the valuable role prebiotics and probiotics play in digestion, it is possible to unlock wellness through digestion. With pre- and probiotics included in the diet, the body can more easily maintain a balanced gut microbiome and build better immunity, energy and mental clarity.
4) Finding Inner Balance: A Stress-Free Gut for Life
Sometimes it can feel like our guts might be in a bind – whether it’s through stress, mood swings, or intense pressure. Our gut can be the telltale sign of an imbalanced life, and it can be exacerbated by our environment or our lifestyle.
Luckily, there are a few ways to bring balance back to the body. Here are four steps to a stress-free gut for life:
- Get Enough Sleep: A good night’s sleep is essential for our bodies. When sleep is disturbed, cortisol levels rise, and with it, inflammation in the body. Prioritize getting between 7-9 hours of sleep for the optimal amount of rest for your body.
- Exercise: Physical activity is an important component of mental and physical health. It produces serotonin, a neurotransmitter that helps regulate mood, and also improves microbiome health – the collection of bacteria in the gut.
- Eat The Right Foods: A balanced diet with plenty of fiber and healthy bacteria is key to maintaining a strong and healthy gut. Eating a variety of foods helps to keep the gut bacteria in balance. Avoid processed and sugary foods because they can lead to an upset stomach.
- Stress-Relieving Techniques: Stress can have an adverse effect on the gut microbiome, but a few stress-relieving techniques can help to counteract this. Yoga, breathing exercises, and meditation can help to increase the relaxation response and reduce cortisol levels in the body.
Creating a balanced life is a journey – it takes time, effort, and dedication. But with these steps, you can have a stress-free gut for life!
Gut health has a powerful impact on our emotions, lifestyle, and overall wellbeing. By finding inner balance and harmonizing our lifestyle with our gut, we can be best equipped to live a life of optimal health and wellness.
When it comes to promoting digestive health, it is important to be mindful of your lifestyle choices. Knowing how to nourish your gut with plenty of fiber, adequate hydration, and limiting processed foods can help you to maintain a healthy digestive system. Keep these tips in mind and you will be well on your way to enjoying a healthier and happier lifestyle.
