There are plenty of contributing factors when looking to heal your gut, lifestyle factors such as nutrition, sleep, stress, hormones and medications you take will all play a role in whether or not you will have an effective approach when healing your gut.
What we have done is put together 5 simple steps that you can take action on to start healing your gut.
1. Take Time For Deep Breathing
In todays day and age we live a pretty stressful life, whether you are trying to juggle studying, work, having a family, whilst having a social life and staying in shape, it can all become overwhelming.
When we are stressed our cortisol rises which is our stress hormone but if this is elevated constantly it creates all sorts of health problems such as elevated blood sugar levels, inflammation, high blood pressure but more noticeably it can leave you feeling anxious as generally when we are stressed we have short sharp breathes instead of longer slower breathes.
So help reduce cortisol take 5 minutes twice per day preferably before a meal where you breathe deeply, inhale for 4 seconds, hold for 4 seconds and exhale for 4 seconds, repeat this for 5 minutes and watch how much better you feel as the oxygen is now flowing more efficiently to the brain but also have other amazing benefits like improving digestive system and the lymphatic system which helps remove toxicity.
2. Eat Fermented Foods
Having fermented vegetables allow your gut to have extra good bacteria that you wouldn't get if the foods weren't fermented,
- Fermentation increases the micronutrients available
- Makes food more digestible as some plant foods aren't digested properly by the human body but with the fermenting process helps break down the enzymes
Add a small serving of any of the following fermented foods to your meal
- Kimchi, Saurkraut, Pickled Vegetables, Miso
3. Drink Bone Broth
Bone broth is an excellent source of gelatine and collagen. The collagen and gelatine are released from the bones to help to heal the lining of our gastrointestinal tract and reduce inflammation.
Rich in the amino acids, glycine, glutamine and proline, gelatine also assists digestion by helping to promote stomach acid production. Bone broth super nutritious when it's homemade with quality ingredients such as grass fed meat or wild caught fish and has amazing healing effects on the body.
They are also high in minerals including calcium, magnesium, phosphorous and other trace minerals, all in a form that is easy to digest and assimilate.
Please take note that making broth out of stock or cubes are highly processed and will not help you heal your gut as they are full of poor quality salts, preservatives and additives that do not contain any of the essential minerals, gelatine or collagen.
4. Avoid Pharmaceutical Medications
Medications like antibiotics not only kill bad bacteria but also destroy the good bacteria in your gut which is extremely hard to rebuild and can leave you more susceptible to getting sick or i'll again because you don't have the good microbes in your gut to have a strong and healthy immune system.
nonsteroidal anti-inflammatory drugs drugs have serious side effects, Studies have also shown that NSAID use can significantly impact the diversity in the gut’s microbiome, causing a bacterial imbalance known as dysbiosis. These medicines, which are generally considered safe, can cause stomach and intestinal bleeding even in low doses. These are brands like voltaren, nurofen, panadol. Try using natural anti inflammatories like omega 3 fish oil, curcumin.
This is just a quick run down on pharmaceuticals but there are so many more that have serious side effects on gut health.
5. Get Quality Sleep
Both having poor quality sleep and not enough sleep have both now shown that it is effecting our gut health as our gut microbiome is actually effected by our circadian rhythm.
Here are some tips to improve your sleep.
Avoid screens at least an hour before bed as the blue light that reflects off screens effects our circadian rhythm and sleep pattern, if you do need to be on screens get blue blocker glasses to reduce your exposure.
Keep your room as dark as possible without any artificial light nearby.
Eat some quality carbohydrates at dinner to help increase melatonin production and eat 2 hours prior going to bed so your body can have time to digestive the food you have eaten.
If you are looking to heal your gut naturally and haven't seen our Love Ya Guts Box specifically designed for women and healing their gut click the button below to find out more