4 Simple Ways to Improve Your Gut Health.
Have you ever experienced bloating, constipation, or indigestion? If so, you're not alone. Millions of people suffer from digestive issues every day. The good news is, there are simple solutions to improve your gut health. In this article, we will discuss four ways to improve your gut health and feel your best.
1- Regular Sleep Cycle
Getting enough sleep is essential for overall health, including digestive health. When you're sleep-deprived, your body produces more cortisol, a stress hormone that can damage your gut lining. Additionally, lack of sleep can disrupt your circadian rhythm, which regulates your digestive system's function. Therefore, it's important to establish a regular sleep cycle of at least 7-8 hours per night.
Furthermore, it's best to avoid eating two hours before bedtime. Digestion slows down at night, and eating too close to bedtime can lead to indigestion and disrupt your sleep. Instead, try having a lighter meal two to three hours before bed.
To establish a regular sleep cycle, try going to bed and waking up at the same time every day. Preferably with natures cycle, preparing for bed not too long after the sun sets (its ok to stay up in the dark but just not till midnight if you can.) and rising with the sunrise. Additionally, avoid caffeine, alcohol, and electronics for at least an hour before bed, as they can interfere with your sleep.
2- Drinking Clean Filtered Water
Staying hydrated is crucial for digestive health, as it helps flush out toxins and waste products. However, not all water is created equal. Tap water can contain harmful chemicals and contaminants, such as chlorine, lead, and bacteria, which can disrupt your gut microbiome. Therefore, it's best to drink clean filtered water, preferably mineralized and alkaline.
Mineralized water contains essential minerals, such as calcium, magnesium, and potassium, which are important for digestive health. Alkaline water has a higher pH than regular water, which can help neutralize stomach acid and reduce inflammation. You can purchase a water filter or use a pitcher with a built-in filter to remove impurities from your tap water.
Aim to drink at least eight glasses of water per day, and more if you're physically active or live in a hot climate. Additionally, you can add lemon or cucumber slices to your water for added flavor and health benefits.
Bonus points if you choose Shilajit, which remineralised and aids in your gut linings overall health and increases nutrient absorption.
3- Reducing Processed Food and Drinks
Processed foods and drinks are high in sugar, unhealthy fats, and artificial additives, which can disrupt your gut microbiome and lead to inflammation. Additionally, sugar and alcohol can feed harmful bacteria in your gut, leading to imbalances and digestive issues.
Therefore, it's best to limit your intake of processed foods and drinks and focus on whole, nutrient-dense foods. Examples of processed foods to avoid include sugary cereals, packaged snacks, fried foods, and fast food. Instead, opt for fresh fruits and vegetables, lean proteins, healthy fats, and whole grains.
You don't have to completely eliminate processed foods from your diet, but aim to make them a small part of your overall diet. Additionally, read food labels and avoid products with added sugars, artificial colours, and preservatives.
4- Increasing Organic Fruit and Vegetables
Fruits and vegetables are rich in fibre, vitamins, and antioxidants, which are essential for digestive health. Fibre helps promote regular bowel movements and feeds beneficial bacteria in your gut. Vitamins and antioxidants help reduce inflammation and protect your gut lining from damage.
Therefore, it's important to include a variety of organic fruits and vegetables in your diet. Organic produce is grown without harmful pesticides and chemicals, which can disrupt your gut microbiome and lead to health problems. Studies have show the chemicals used on fruit and vegetables showing in urine tests in regular households.
Some examples of gut-healthy fruits and vegetables include leafy greens, berries, citrus fruits, cruciferous vegetables, and root vegetables. Aim to eat at least five servings of fruits and vegetables per day, and try to incorporate different colors and types for maximum health benefits.
Improving your gut health is essential for overall health and well-being. By following these simple solutions, you can promote a healthy gut microbiome, reduce inflammation, and prevent digestive issues. Remember to establish a regular sleep cycle, drink clean filtered water, limit processed foods and drinks, and increase your intake of organic fruits and vegetables. Your gut will thank you!