We know Gut and Bowel function has a huge influence over the health of you and your family - so here are some more tips on how you can improve your digestion and boost your vitality:
Eat a Fibre–rich Whole-food Diet
Include in your diet a variety of beans, legumes, quinoa, nuts, seeds, fruit and vegetables and fermented foods like sauerkraut, kimchi, and kefir yoghurt. These foods provide healthy soluble and non-soluble fibre to cleanse the bowel and a nourishing environment for healthy bacteria to thrive. Variety and source of ingredients is key because our Gut Immunity requires a gentle push to be resilient and robust. And that's what we want right? A robust GUT, not an over-sensitive weak "I can only eat air" kind of situation.
Limit sugar and processed foods.
A junk-food-type environment in the GUT provides fuel and fodder for unhealthy bugs and microbes to thrive. Too many unhealthy bacteria in the digestive tract leads to fermentation + inflammation which = a lot more discomfort and bloating. Bacterial over-growth can occur in the small intestine (SIBO) or the Colon (Dysbiosis). Left un-treated these conditions can cause chronic health problems, mood disorders and immune dysfunction.
Where possible avoid the un-necessary use of Antibiotics and Anti-Inflammatories
Although sometimes necessary, the [prolonged] use of antibiotics and anti-inflammatories can disrupt the balance of our healthy gut flora by destroying the good bugs with the bad. Following the use of these medications with SWEEP and a good quality pro or prebiotic is a great way to restore optimal GUT function and support a speedy recovery.
*We recommend seeking professional guidance before altering ANY medication.
Periodically take Probiotics, Prebiotics and eat foods rich in Living- Bacteria
Science has proven it many times, a happy and healthy GUT micro-biome improves your digestive capacity and reduces the risk of inflammation, allergies and chronic illness. Don't make for a lazy GUT! If you're looking to boost your GUT health following illness or a course of medications invest a good quality probiotic and a whole-food diet that nourishes healthy bacteria naturally, for the long-term.
Healthy Bowel Habits are just as important:
Take Longer on the Loo
We're always rushing, thinking 10 paces ahead of ourselves and struggle to sit patiently for 10 minutes to offload our own waste product. The conversation between the brain and bowel is delicate and requires some space and time. Feel into it. Relax....
Sit | Stay | Wait for as long as your colon needs to stimulate effective motility. Most people are surprised to find that another 5 minutes (not straining) will deliver some great results.
Sip don't Scull
Drink water through-out the day, not in one sitting. By now ya'll should be drinking good quality filtered water too. The body has enough pollutants to endure without adding liquid chlorine, fluoride and other nasties like pesticide residues.
Increase your water intake during warmer weather and exercise, and drink up to 2.5L per day.
*Drinking too little or too much water can be detrimental to your health - be sensible.
Melanie Lock ND BHSc