Improve Gut Health With These Simple Insights:
Increase Vegetable and Fruits to Increase Fiber and Antioxidant Intake
WHAT THIS MEANS:
Choose a variety fruits and whole vegetables, aiming for 7-9 cups a day.
WHY IT’S IMPORTANT:
Your parents were right when they told you to eat more fruits and vegetables! Not only do they provide antioxidants and fiber but they help balance out the gut microbiota. A healthy phyla balance is essential to a healthy gut. Research shows that the presence of a few major phyla balanced together create optimal conditions. Bacteroidetes, Firmicutes make up the majority where Proteobacteria make up a small amount. Conditions such inflammatory bowl disease are associated with elevated Proteobacteria levels. When out of balance with the rest of the microbiome this can cause damage to the gut. Fiber from foods have been shown to reduce the proteobacteria levels and improve bacteroidetes levels, the which and manage inflammation.
HOW TO IMPLEMENT:
Plan ahead and include high fiber whole foods such as broccoli, kale, asparagus, cabbage, beets and berries.
SHORT CUT:
On days and meals when you are in a hurry, and diet is not ideal choose to supplement with products like Greens First or SP Complete or Green Food and Prosynbiotic.
Set the Table for Mindful Meals
WHAT THIS MEANS:
Practice cultivating a calm, undistracted space for meal times.
WHY IT’S IMPORTANT:
Calm mindful meals support healthy digestion and improve digestive symptoms. Stress can dramatically cause digestive imbalances. Taking the time to manage day-to-day stress with deep breathing can help keep your microbiome in check.
HOW TO IMPLEMENT:
Before eating practice taking 5 deep breaths to activate “rest and digest” system. Chew your food thoroughly with 20-30 chews, and slow down and savor the meal with taste smell, and sight! Incorporate breath work to reduce stress. Try the 4-8-7 breaths to start and end your day. Inhale for a count of 4, hold for a count of 8, then exhale for a count of 7.
Increase Exercise for Overall Health
WHAT THIS MEANS:
Incorporate exercise 3 times a week for at least 20-30 minutes a day.
WHY IT’S IMPORTANT:
In addition to overall health benefits such as lowering blood sugar levels, improving heart health, and even joint health, exercise will shift microbiome levels to a healthier state of function and improve peristalsis of the gut!
HOW TO IMPLEMENT:
Exercise doesn’t need to be hard. Try stretching or walking 20 minutes to 30 minutes a day, at least 3 days a week, and increase walking to 5-7 days a week. When you feel stronger you can increase the time of walking by 15 minutes, and also incorporate strength trainin