Hi fitness warriors!
Your gut is known as your second brain. It affects nearly all aspects of your body from your digestion, heart, brain, mood, sleep, energy, and much more. Therefore, today we are going to go through the top seven habits and foods to consume on a regular basis to improve your gut and your overall health and wellbeing.
What does the gut do?
Before going into the top seven habits and foods that you can implement for a healthier gut, it is important you understand the science behind the gut and its functionality:
Your gut is home to over 100 trillion microorganisms (bacteria such as yeast, viruses, fungus and much more). While some of these microorganisms are harmful to our health, many are incredibly beneficial and key to a healthy body. Our bodies health is controlled by the balance of these vital microorganisms (bacteria’s):
- When the balance if off in a negative way, it can lead too enhanced inflammation throughout the body (which can lead to serious health issues); and
- When the gut is balanced in a positive way, it can accelerate your overall health and well-being in almost every aspect!
Please see below for the top seven habits you should be aiming to complete daily to optimise your gut health and balance…
Seven habits to improve your gut health:
- Consume a diverse range of foods
Eating a diverse range of foods will improve your gut health dramatically. Your gut is responsible for the absorption, exertion and waste of nutrients that we place into our body’s. Consuming a diverse range of nutrients regularly, such as: Fruit, vegetables, and whole grains – will provide your gut with healthier nutrients and bacteria.
- Exercise frequently
As we all know, completing physical exercise regularly assists in weight loss, stress management, and many other health benefits (these all have a positive impact on your gut). Regular exercise will also alter your bacteria in your gut to become more balanced – resulting in lower inflammation throughout our bodies organs.
- Stay hydrated
Staying hydrated will assist your guts filter. Allowing your digestion to be smoother and more efficient. Hydration can be key to your overall health and well-being.
- Eat slower
The benefits of eating slowly consist of: Better digestion, more hydration from our food, easier weight loss/maintenance and much more.
- Consume less alcohol
Alcohol is an addictive and highly toxic substance in large amounts. Therefore, consuming large amounts of alcohol can have a detrimental effect on your gut health. It is recommended to consume no more than 7 – 10 standard drinks a week. Consuming more than this can bring negative health effects to your gut and body.
- Stress management
In your gut, stress can increase sensitivity to processed foods, reduce blood flow and alter bacteria levels in your gut. I recommend you focus on de-stressing before sleep each night as this will allow you to sleep better, deeper and faster.
I recommend you read our previous blog ‘How to receive a better night’s sleep within minutes’ to assist in this process.
- Receive a sufficient amount of sleep
Getting a sufficient amount of sleep is shown to have several overall health benefits. Your gut goes hand-in-hand with your other main organs. When you sleep, your heart rate drops, your stress levels lower and your body has more energy to enhance your digestion.
Therefore, not receiving a sufficient amount of sleep consistently can cause excess bacteria build up and stress which both have negative effects on your gut.
Top 7 foods that will improve your gut health:
- Whole grains
Top whole grains to include: Gluten-free rice, whole oats, corn, whole wheat, quinoa, whole-grain bread and whole-grain pasta.
- Probiotic foods
Top probiotic foods to consume include: Yoghurt (preferably greek yoghurt), miso soup, soft cheese (such as cottage cheese / gouda), kefir, tempeh, sourdough bread, kombucha, pickles and supplements.
- Prebiotic foods
The top prebiotic foods include: Bananas, baked wheat flour, asparagus, onions (cooked or raw), leeks, garlic, artichokes, all root foods.
- Beans and legumes
Top lentils include: Chickpeas, lentils, peas, kidney beans, black beans, peanuts or another bean, legume or lentil food’s that come under this category.
- Plant-based whole food diet
Top whole foods for your gut health include: All fruit and vegetables.
If you struggle with consuming water on a regular basis – I highly recommend you set a reminder on your smartphone / watch, or even invest in a 1L water bottle and aim to consume at least two of them a day.
- Change your diet / eat seasonal
The best way to learn how to optimise this step is do your research, as depending on where you live there will be foods that are in and out of season!
Altogether, your gut health is important for your long-term health and wellbeing, no matter your goal. I advise you read through this blog and write down all notes and key takeaways that you see beneficial for long-term change. If you struggle with implementing these new habits and foods, I highly recommend you complete one of our programs that are designed to make the process of implementing and removing habits easier and smoother.
As always: If you’d like to enter our monthly draw to receive a 3-month FREE Cam’s Crazy 8s membership – be sure to post your key take-away from this blog on your social media and tag @camscrazy8s. We will be selecting the winner at the end of each month!
Can’t wait? Sign up for a 2 week FREE trial now by >>clicking here<<.
I’ll see you next time!