Our Top 10 for better gut health.
Modern lives are busy and full and recently some have had the opportunity to slow down with lockdown, working from home and spending more time with families. During the lockdown phase this year it was interesting to hear how people were taking the opportunity to re-connect with family and friends and having time to spend on themselves or doing things that maybe they had wanted to do for a long time or used to do and had the chance to revisit, whether that be a hobby or a good habit that they had let slip in the business of life.
Gut Happy is about the whole approach to health and wellbeing and all the things that can influence gut health for the better. We have put together our top 10 list of things you can implement to help deal with modern lives and all that comes with what the year 2020 has delivered to us.
1. Eat More vegetables
Different coloured veggies have different nutrients so it is important to get as much variety as possible. Vegetables supply the all important fibre that effectively sweeps the gut. The anti-oxidant value of eating a variety of vegetables and fruit is a great way to combat the oxidative stress of ageing and anti-oxidants help us fight all the free radicals that cause damage to our bodies.
2. Bone Broth
Bone broth is high in the amino acid proline and glycine, which are vital for healthy connective tissues (joints, ligaments and around organs). For our gut specifically bone broth helps improve the lining of our digestive system and heals damage, which is caused by inflammatory foods and lifestyles. Bone broth is one thing that can be added daily and can improve your immune health with every serve.
3. Drinking Fluids
Water is important to every part of your body. Did you know that the brain and heart are composed of 73% water, the lungs are about 83%, skin contains 64%, muscle and kidneys at 79%.
It is said that once you feel thirsty, you are already dehydrated and constipation is one sign of not having enough water in your system. Keeping well hydrated is good for your gut, your brain and every organ in your body.
4. Go outside
When I am feeling overwhelmed, either at home or at work, I try to get outside to change my view. Obviously at work it is harder to take those breaks when feeling under the pump, but if possible I get outside to get some fresh air, sunshine or just be able to get away from whatever is the cause of the stress. The same goes for home life. Without fail every time I have felt myself sinking into the stress that abounds and I’ve been able to go for a walk it has changed my perspective for the better. Without doubt, every time.
5. Meditate
Meditation has been proven scientifically that it can reduce stress, improve overall health and can help you deal with all that you are up against. Taking time to sit still and clear your head and focus on good breathing techniques is an amazing way to reset, rest and ground your mind and body. Guided meditation is a great place to start if you are new to meditation practice and it can bring health and healing.
6. Switch off and do a digital detox
Addiction to social media is an increasing problem according to health professionals and constantly checking Facebook or Instagram and absorbing all of that content is draining. Simply not checking social media apps or even not opening the email inbox, is a great way to clear the mind and stop endless comparisons to others lives. A digital detox can be freeing and healthy for you.
7. Move gently
As we mentioned in last week’s blog exercise or movement is beneficial for your entire body, including your gut. Exercise releases feel-good hormones such as dopamine and cortisol that help us feel amazing (studies show moderate exercise to be a key support for those with depression).
Gentle movement is helpful to resetting the body. Yoga and pilates can aid body, mind and gut and 10 minutes at home is achievable and I think most of us could find 10 minutes to give our body some gentle movement.
8. Do a detox
When you’ve pushed yourself too far, are feeling totally exhausted or burned out, there’s typically going to be a build-up of toxins in our elimination organs. This includes the liver, gall bladder and skin.
It’s important to support these organs to do their job. Detoxes vary greatly and our friends at Brisbane Naturopaths are able to give great guidance on what is good and effective and what is not.
9. Sleep
Sleep heals and when our sleep is disrupted for a prolonged period it can lead to multiple issues for example depression, anxiety, poor judgement and increased inflammation. Our body heals when we sleep so it stands to reason if we are sleep compromised we just can’t heal as quickly or as effectively.
Avoiding caffeine during the evening, inflammatory foods for dinner, decreasing screen time on phones and laptops late at night are all ways we can actively help our bodies unwind, slow down and prepare for bed. Create a bedtime routine so that your body starts to recognise the signs of the slowdown and get itself ready for bed.
10. Do something nice for you
Self care can get a bad rap at times, but self care does not equal selfishness. Taking time for yourself by going for a walk, reading a book, having a massage, facial or even catching up with a friend for coffee or dinner are all wonderful ways for you to relax and get the reset you need. However you do “self care” taking or making the time to do something you want to do is important so you can face the challenges of daily life.
Whatever way you fight the negative effects of our modern lives make sure that you are aware of how you feel, how you cope and how you deal with it all. Any negative situation can effect your gut and all that is gut related. So take care of the whole of you and hopefully you will feel a whole lot better.
The Gut Happy Girls
xxx