You GUT This!
Start The New Year With Healthy Gut Habits
Why not start the New Year with healthy gut habits? Many people make New Year’s resolutions geared toward improving their health, whether losing weight, getting into shape, or trying to live a healthier lifestyle. Balancing our gut health can have a domino effect on all aspects of our health. That’s because our gut, mental, emotional, and physical well-being are all connected, and our gut is the epicenter!
Eat Fermented Foods & Take Probiotics
According to an article posted on Stanford Medicine News, eating a high diet in fermented foods can boost microbiome diversity. Some people prefer to take probiotic and prebiotic supplements instead of the diet. Gut inflammation and other intestinal issues can be eased and prevented by getting a daily dose of what’s good for you!
Consider adding some of the following foods to your regular diet:
- Sauerkraut
- Yogurt
- Fermented Vegetables
- Miso
- Tempeh
- Kombucha
- Kimchi
Prebiotic Fiber
Prebiotics are non-digestible carbohydrates probiotics feed on. When this feeding process takes place, it encourages beneficial bacteria to multiply. Prebiotics can also help probiotics be more tolerant to environmental conditions such as temperature and pH.
You can enhance your gut health by adding some of these prebiotic-rich foods into your diet.
- Bananas
- Garlic
- Asparagus
- Whole Grains
- Onions
- Chicory
Less Sweeteners & Sugar
A diet full of artificial sweeteners or sugar can lead to something called gut dysbiosis, an imbalance of gut microbes. There have been several studies showing that diets high in fat and sugar have a negative effect on gut health. This imbalance can influence our behavior and brain.
Studies show that the artificial sweetener, aspartame, can increase the number of specific bacterial strains linked to metabolic disease. Metabolic diseases are a group of conditions that increase the risk of heart disease and diabetes. If you have a bit of a sweet tooth, reach for healthy sweets like fruit rather than a brownie.
Reduce & Limit Stress
Stress is one of the leading causes of various health issues, including our gut. The new year is here, and we’re not getting any younger. Cut out anything toxic and stressful. Small amounts of certain types of stress can be healthy and beneficial. Too much of it will lead to upset stomachs, and a downward spiral ensues.
Exercise, Regularly
Regular exercise is good for heart health, weight loss, and weight maintenance. But did you know that it can have a positive impact on our gut health?
This study from 2014 found that athletes have a wider variety of gut flora than many non-athletes. That being said, the athlete’s diet was different from the others participating in the study, which shows us that diet and exercise go hand-in-hand.
Sleep Well
While we sleep, our body has time to restore and revitalize what needs it. We also regenerate and heal during hours of rest. Make time for sleep; we know life gets busy and in the way, but losing too much sleep will only break you down.
If you can get all of your needed hours of sleep, find some time for a nap. Give your body the space and time to work its magic for your well-being.
Eat more vegetables and try to include every color from the rainbow every day! Talk to your doctor about any questions or concerns about your intestinal health. The sooner we get our butts in gear and stick to it, the many more “New Years” ad birthdays we’ll get to celebrate.