If your gut is not at its healthiest, your body tends to have a way of sending some distress signals such as bloating, cramping, anxiety, and low energy levels. 😓
If you do have digestive and gut issues, it is always a good idea to check in with your doctor to see there are no underlying health problems.
However, there are some lifestyle changes you can make now to alleviate your symptoms and improve your gut health.
👉Fibre – Insoluble fibre adds bulk to our stools helping to pass solids out more easily and soluble fibre draws water into your gut, which softens your stools and supports regular bowel movements.
👉Trigger foods – Identifying foods that trigger an immune response is not an easy task. However, a good place to start is by tracking your reactions to certain foods with a food journal and showing this to your doctor to discuss further steps.
👉Diet – Improving your overall diet is one of the easiest things you can do to help your gut and strengthen your digestive system. Limiting processed foods and alcohol is a great first step. Instead, ensure your diet includes good quality proteins and fats and lots of fruits and vegetables.
👉Manage Stress – Finding ways to help relieve your stress will go a long way in easing digestive symptoms. Practices such as meditation and yoga are a great place to start.
👉Manage Sleep – Our digestion is affected by our sleep and vice versa – so it’s important to incorporate good sleeping habits such as staying off your phone before bed and maintaining regular sleep and wake times.
👉Exercise – Daily physical activity helps our intestines contract and pass waste through our system. Studies even suggest that exercise can affect the balance of bacteria in your gut which in turn will help in protecting your immune system and your body’s ability to digest food and absorb nutrients efficiently.
👉Probiotics/Prebiotic – To nourish a balance of the many different species of bacteria in your gut you can feed the microbes already present (prebiotic) or add new bacteria (probiotics). Prebiotic foods are found in various fruits and vegetables like dark leafy greens, probiotics in yoghurt or fermented foods like Kombucha.
For more on the common signs of poor gut health, check out our earlier post!