In addition to good nutrition, below I will discuss the Chemical, Physiological, Emotional, Mental and Energetic- perspectives /aspects-of Good Gut Health.
Have you been trying to fix your gut health? But despite making gut-supporting changes in your nutrition , you are still experiencing gut issues?
Below are some easy lifestyle practices and choices you can consider to improve your gut health.
1. Mindful Eating and Nutritional Choices (Nutritional and Emotional)
How we think about and choose our food greatly influences our gut health. Mindful eating involves paying attention to what, how, and why we eat.
- Practices: Eat slowly, savor your food, and choose a variety of fiber-rich foods such as fruits, vegetables, whole grains, legumes, and nuts.
- Benefits: Enhances digestion, improves nutrient absorption, and promotes a balanced gut microbiome.
2. Filter Drinking Water to Remove Chlorine (Chemical)
Chlorine in drinking water can disrupt the balance of gut bacteria.
- Solution: Use water filters that remove chlorine and other contaminants.
- Benefits: Helps maintain a healthy gut microbiota by preventing the destruction of beneficial bacteria.
3. Incorporate Energy Medicine and Eastern Philosophies (Energetic)
Understanding the body as energy and using practices from Eastern philosophies can support gut health.
- Practices: Consider kinesiology, acupuncture, qigong, and tai chi to balance your body’s energy-flow. Correcting over energies, as well as under energies can have a massively positive impact on our nervous system which directly innervates our gut – when we build time into our daily routine for these nourishing practices, the more of an positive impact it will have on your gut and digestive health. Our bodies have their own innate wisdom and inherent self-correcting mechanisms, and when we support our energetic health, our body’s wisdom will often do the rest.
- Grounding, or earthing, can positively impact gut health by reducing inflammation and promoting a balanced gut microbiome.
- Getting sufficient sunlight exposure is a huge energiser and health booster. Take the time to double up on these engaging and energetically healing practices by taking a barefoot walk in nature, making sure you getting sufficient sun exposure on your skin.
- Benefits: Promotes the smooth flow of energy (Qi) through the body, which supports digestive health and overall well-being.
4. Good Soil Exposure (Environmental and Energetic)
Exposure to healthy soil can benefit gut health by promoting a diverse microbiome and connecting us with nature.
- Activities: Engage in gardening, forest bathing, or simply spending time in nature.
- Benefits: Enhances the diversity of gut microbiota, reduces stress, and improves overall health through exposure to beneficial microbes found in soil. choosing organic vegetables grown in healthy soil can also help improve the diversity in your microbiome – instead of peeling vegetables consider just giving them a good was/ scrub before adding them to meals. Also, eating peels can be wonderfully good for your gut (think butternut and sweet potatoes).
5. Prioritise Sleep & Down Time (Emotional and Physiological)
Adequate sleep and relaxation are crucial for maintaining your healthy gut.
- Strategies: Aim for set-routine of 7-9 hours of quality sleep per night and incorporate regular downtime into your daily routine to reduce stress, aligning your gut-circadian myth with optimal an overall day/ night circadian rhythm.
- Benefits: Improves the gut-brain axis, reduces inflammation, and supports the overall functioning of the digestive system.
6. Tequila & your gut health:
Consider enjoying a tot of Tequila on the rocks with the juice of one lime (delicious) instead of wine or other alcoholic beverages as relaxing sundowner Here are six reasons why tequila can potentially improve gut health, in moderation of course 🙂
- Prebiotic Benefits: Tequila is made from the blue agave plant, which contains prebiotic fibres (inulin) that feed beneficial gut bacteria.
- Microbiome Diversity: tequila consumption, can increase the diversity of gut microbiota.
- Choose 100% Agave: Opt for pure agave tequila to avoid additives and maximise beneficial compounds.
- Better blood sugar impact: Tequila, especially 100% agave, has a low glycemic index, leading to slower sugar absorption. Fructans in Agave: The natural sugars in agave (fructans) don’t spike blood sugar levels as rapidly as other sugars.
- The relaxing properties of a ritualistic sundowner before supper also has a powerful effect on good digestion – choosing to make time for your partner and draw aline under a stressful day before starting supper can really improve digestion and set the tone fr a down regulating evening and quality sleep.
- NB: Moderation: Limit tequila intake to avoid negative effects on —one drink per day for women, two for men.
Additional Tips:
- Regular Physical Activity and Breath Practices: Exercise and specific breath practices can improve gut health. Activities like yoga, which combines breath and movement, can be particularly beneficial.
- Breath Practices: Incorporate diaphragmatic breathing or pranayama (yogic breathing techniques) to enhance oxygen flow and reduce stress.
- Movement Practices: Engage in gentle yoga poses like twists and forward bends that massage the digestive organs and promote better digestion.
- Limit Processed Foods and Sugars: These can disrupt gut flora balance and contribute to gastrointestinal issues.
- Include Probiotics and Fermented Foods: Foods like yogurt, kefir, sauerkraut, and kimchi introduce beneficial bacteria to the gut.
By integrating these lifestyle changes, you can foster a healthy gut environment, which in turn enhances your overall health and vitality.
I am running a 6 week Gut Reset Program (online) in June/July – for more information mail me on info@marlienwright.com
For Gut Healthy Recipes check out my Mandala Kitchen cookbook – it has 100 recipes to promote your best gut health
In dedication to your radiant health,
Marlien
