8 Ways to a happy, healthy gut
HOW DO I KEEP MY GUT HEALTHY AND HAPPY?!
There are so many simple steps that we can each integrate into our daily lifestyles to keep our gut healthy and more importantly happy! We’ve all been there when we feel lethargic, bloated or just generally uncomfortable.
So here are our TOP 8 TIPS to keeping your Gut Healthy and Happy!
1. LEARN HOW TO MANAGE YOUR OWN STRESS.
We all find that some days just don’t have enough hours but letting that affect us for a prolonged period can really have a detrimental affect on our bodies. When we are stressed the gut almost shuts down so our bodies have the energy to fight or flight what ever is stressing it.
This results in a decreased blood flow to the digestive muscles. It also reduces the secretion of digestive enzymes which break down our food. Both of these may result in gastrointestinal inflammation, constipation or diarrhoea. Aka, unhappy Gut!!!
Remember your gut needs REST TO DIGEST!!!! Running around, eating whilst you drive, eating quickly or on the go isn’t going to help your body digest the food.
Try planning some ‘me-time’ into your day. Whether it’s a 5 minute headspace session, a nice hot bath or some time away from your computer or phone to do something you really enjoy that relaxes you. Your body will thank you!
2. STAY HYDRATED.
Simple as guys ; Drink your fluids!!! Your body is made up of approximately 80% water and if we do not intake enough water on a daily basis it can significantly reduce the speed our digestion system works at, making those stools harder to pass! Water is obviously the ideal but try adding some fruit to your water or try herbal teas. All helps to keep your hydration levels up and where they need to be.
3. EAT FERMENTED FOODS.
Products that are altered by microbes and rich in lactobacilli (a type of bacteria that benefits your health) are becoming widely available across many supermarkets and advertised in the media more and more. The process of fermentation involves bacteria or yeasts converting sugars in foods to organic acids or alcohol. To some these don’t sound widely appealing but those with higher levels of lactobacilli within their gut have also been identified to have lower levels of bacterias causing inflammation and a number of associated diseases.
Some of the widely available fermented foods include; Yoghurt, Kimchi, Sauerkraut, Kefir, Tempeh and a LYB favourite KOMBUCHA!
4. AVOID ARTIFICIAL SWEETENERS.
‘NO SUGAR’ is a term cropping up more on more on products with sales of these products becoming just as popular as their sugary alternatives. With the UK introducing a sugar tax more and more foods are being fortified with artificial sweeteners to limit the sugar content meaning our intakes of sugars are gradually increasing to mirror this.
HOWEVER, ARE SWEETENERS GOOD FOR US?!
This is an argument cropping up more and more and research suggests that these artificial alternatives can be the reason for some of the swelling, bloating and overall poor gut health that as a nation we’re experiencing. So try limiting the artificial alternatives and satisfy your sweet tooth with naturally occurring sugars from fruits.
5. DON’T FORGET YOUR PROBIOTICS
What are probiotics?? Probiotics are the good bacterias that can be found in those fermented foods that we mentioned earlier. It has been proven that by taking these on a daily basis can increase the functions of the immune systems and has been found that by taking a supplement, eating fermented foods or even by drinking a probiotic drink on a daily basis can decrease the number of infections that an individual will experience.
6. LIMIT THE PROCESSED FOOD AND INTRODUCE MORE FIBRE.
There are 3 main groups of fibre within our diets – insoluble, soluble and resistant starch with both soluble and resistant starches playing an important role in feeling the growth of good bacteria within your gut. By limiting intake of processed foods and increasing your intake of fruits, vegetables, legumes, nuts, seeds, and whole grains we will see an overall improvement in the happiness of our gut. LYB recipe bank is packed with tons of recipes packed full of smoothies and meals high in fibrous foods –We will be posting some yummy LYB recipes on here soon, so keep your eye out! You’re going to love them!
7. GET MOVING!
Did you know that being sedentary is one of the leading causes of constipation?!
Exercise isn’t only great for releasing endorphins but can also help improve your digestive system. A minimum of 30 minute exercise per day can increase blood flow to all your organs including the muscle of the digestive system meaning that it will subsequently stimulate the muscles in your GI tract, improving your overall digestive health.
8. GET YOUR Zzz’s in!
Good quality sleep is a vital link to good health! Lack of quality sleep increases cortisol (stress) in our bodies which has a big impact of our gut. It may result in us making unhealthy decisions diet. We may reach for sugary foods, skip exercise, over eat and reach for what’s ever makes us feel better eg caffeine!!!
While you might think you can function on minimal hours of rest research suggests otherwise!
Each of these small changes can make your gut feel happier and as a result healthier. By doing so you can help limit the bloated, painful feeling that we all experience from time to time. We will improve our overall health and energy levels by keeping our digestive systems healthy. So really it’s not just about the aesthetics!
SMALL CHANGES HELP LEAD TO A HEALTHY HAPPY LIFESTYLE!
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