How to keep your gut healthy
The equilibrium of microorganisms in the digestive system is referred to as gut health. A healthy stomach will help you absorb nutrients, improve digestion and reduce inflammation - thereby allowing you to maintain greater overall physical and mental health. You can enhance your gut functioning and prevent digestive diseases with the right lifestyle choices. We are here to help you with this process by looking into some essential elements for improving your gut health.
Fun fact: Contrary to what we know about bacteria, viruses, and yeast; the trillions of microbes grown in our gut are integral for healthy gut flora.
- Fibre and Wholefoods
A clean diet that is rich in wholefoods, fibre, vitamins, minerals, and probiotics is essential for providing your gut flora with the nutrients it needs. We recommend selecting organic foods, which are nutrient-dense than their conventional counterparts.
Avoid processed foods as they are low in fibre, so they may not be the ideal choice if you want to increase your fibre consumption. Some food groups to include in your regular diet is fruits, vegetables, nuts, and herbs. Additionally, superfoods like Chia seeds, Wheatgrass powder, Barleygrass powder, and Lucuma powder are delicious additions to your meals in a practical way to meet the recommended daily intake of fibre (30g for people in the UK).
- Stress Management
Did you know that your mental state is intricately connected to your gut health? The mood-balancing chemical known as serotonin is largely produced in your gut. Serotonin is formed from amino acid tryptophan, which is absorbed by your body from food items such as, quinoa, oats, cacao, spirulina, and chia.
Now, you may wonder, how stress management plays a role in these bodily functions? When you are under stress, your body produces cortisol. Excess levels of cortisol disrupt your digestive functions which in turn affects your emotional state. Hence, for a healthy mind and body balance; you need to pay attention to your stress levels.
Fortunately, there is a range of daily practices that you can incorporate in your life to manage your stress. If you're not sure where to begin, pick one or two of the habits mentioned below.
- Rejuvenate yourself with sleep- During your sleep, your body goes into repair mode. Hence, sleep is essential to be healthy. When you are well-rested, you are energized to tackle your day with a fresh mindset. Aim to attain 6-8 hours of sleep every night.
- Slow down racing thoughts with meditation — With the hustle and bustle of life, it is natural to want to quieten down your mind. For this purpose, add a daily meditation routine to your schedule which can range from 5 minutes to 25 minutes. During this time, allow your mind to drift aimlessly and let your body relax.
- Breathing technique for overall improvement- Short breathing has become a norm currently and we need to ensure that we take long and deep breaths for proper regulation. You can engage in exercises such as ‘Kapal Bhati’ or ‘Pranayam’ for breath training every day.
- Making The Right Dietary Choices
Cutting caffeine consumption– Caffeine can disrupt your gut lining and cause cramps in your abdomen. One prime example that we all have in the morning is coffee! Although jolting us awake; this drink is not so friendly for our gut health. If you are an avid coffee drinker, then restrict yourself to only 2 cups a day. You can also choose gentler coffee varieties such as dark roasts and arabica coffee beans.
Mindful eating – It is not just about what you eat, but also how you eat. While eating, pay attention to your food, chew slowly, and drink a glass of water after eating. This is a perfect way to induce better digestion and appetite regulation.