We often think of quick fixes or cleanses to help us feel better or improve gut symptoms but those are really just temporary and do nothing to support our gut in the long run. Supporting the gut is crucial because it is essential for overall well-being, Not only does the gut digest food, it houses our immune system and supports our mental health.
Here are 5 simple strategies you can take to support your gut and your health!
1. HYDRATION
Water is involved in nearly every bodily function. It supports digestion, skin, helps to lubricate joints and promotes regular bowel movements.
Grab yourself a water bottle and start drinking. You can add fresh lemon, lime or ginger for flavor and to support your gut. Check out my Mineral Guide that has recipes for Mineral Mocktails that will help support your hydration as well.
Gulp down 8 oz of water first thing in the morning to rehydrate you from overnight.
Aim to drink at least 80-100 ounces of water each day.
2. QUALITY SLEEP
Sleep isn't just downtime. It's when your body repairs tissues, the brain cleanses itself of toxins, and memories consolidate. The body produces hormones to aid in cell repair and regeneration including the cells lining the gut.
Disruptions in sleep or not getting adequate amounts of quality sleep can contribute to imbalances in the gut contributing to gut symptoms.
Try to create an evening routine to get your body ready for night.
Aim for at least 7 hours of sleep each night.
MOVEMENT
Daily movement whether it be a workout, gardening or going on a walk, is essential for a happy gut.
For example, moving your body:
promotes the growth of beneficial bacteria in the gut
stimulates the muscles in the gut to promote bowel regularity preventing constipation
aides in lowering stress which in turn supports the gut so it can rest and digest
can lower inflammation, and
exercise supports serotonin levels to boost mood helping to lower anxiety and depression
Aim for 30 minutes of movement 4-5 times a day. Even walking for 10 minutes 3 times a day is beneficial.
Please note, overexercising can be harmful as it can cause too much stress on the body.
PLANT DIVERSITY
The human gut microbiome is made up of trillions of bacteria that help with digestion, immune function, support vitamin production, support mood and help to lower inflammation.
To keep these bacteria happy so they can perform well, we need to feed them.
Each type of bacteria has a preferred fuel source. For example, one strain of bacteria loves bananas while another loves brown rice. So eating a huge variety of plants is key in feeding all the different types of bacteria.
Eating the rainbow (eating all different colors and shades) of fruits and vegetables is key to support beneficial bacteria.
Consuming a variety of whole grains, legumes along with nuts and seeds can help support healthy digestion, regulate blood sugar levels and improve overall gut health
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5. MEAL PREP
The struggle is real. Working, raising families, taking care of aging parents, trying to care for ourselves. And on top of everything, you are trying to eat healthy to improve your gut.
One key strategy to supporting your gut is eating whole foods which will supply the fiber your gut bugs crave.
Meal prepping can literally save you! Instead of sweating and rushing around each day trying to cook a meal or grab a snack, by doing a little planning, you can make better choices, save time and finally support your gut.
Schedule some time to plan out some meals and snack, make a grocery list and hit the store. I recommend at least setting aside time twice a week for meal prep. You can make some batches of food on a Sunday that will last 2-3 days, utilize left overs and the freezer.
Plan out some health snacks and have them prepared so they are easy to grab when you are on the go.
For more support, schedule a free consultation!
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