Many of us have noticed it: friends or loved ones complaining about gut issues, from sensitive stomachs and food intolerances to more severe digestive problems. It feels like this epidemic has arrived suddenly. But why is it happening now, and how did we get here?
Experts like Dr. Mariel Silva, a Healthy Ageing Specialist at SHA Wellness Clinic, and Dr. Jason Culp, a naturopathic physician at Chiva Som, attribute this shift to modern living, which is not conducive to a balanced gut microbiome.
The Importance of Gut Health
Your gut plays a much larger role than just digestion; it’s often referred to as the “second brain” due to the gut-brain axis—a two-way communication network between the brain and stomach. When the microbiome is balanced, you’re more likely to enjoy clear thinking, stable energy, and emotional well-being. But when it’s out of balance, digestive issues, anxiety, inflammation, and even skin problems can arise.
Luckily, restoring balance to your gut is possible with simple daily practices that can be done at home. Here’s how to nurture your gut:
1. Diversify Your Plate
A varied diet is essential for a healthy gut. Dr. Culp recommends including a wide range of fiber-rich and nutrient-dense foods, especially those that provide different types of fiber. Include options like cooked and cooled potatoes, apples, citrus, oats, and a variety of colorful fruits and vegetables. The more diverse your meals, the better for your gut microbiome.
2. Add Fermented Foods
Fermented foods are a powerhouse for gut health due to their high content of beneficial bacteria. Incorporate foods like kimchi, plain yogurt, kefir, kombucha, and natto into your meals. Start small, as introducing too much too quickly can cause nausea for some.
3. Hydrate Consistently
Dr. Culp emphasizes that sipping water throughout the day is essential for moving fiber and waste smoothly through your digestive system. Hydration also supports nutrient absorption. However, it’s best to avoid drinking large amounts of water during meals, as it may interfere with digestion. Focus on hydration between meals.
4. Get Quality Sleep
Sleep is when your body undergoes restoration, repair, and detox. To improve your sleep hygiene, limit screen time before bed, avoid heavy meals close to bedtime, and establish a relaxing bedtime routine. Activities like reading, yoga nidra, or stretching can help calm the nervous system and ensure deep, restorative sleep.
5. Reduce Stress
Stress is a major disruptor of gut health. While it’s impossible to eliminate stress entirely, managing it effectively is key. Dr. Culp suggests incorporating relaxation practices like breathwork into your day. Saunas, too, can be beneficial for overall well-being, helping with lymphatic drainage, circulation, and relaxation.
6. Limit Processed Foods
Processed foods, even those marketed as “healthy,” can contribute to inflammation and harm microbial diversity in your gut. Instead, focus on whole, natural foods, and save processed foods for occasional treats. Your gut will thank you for it.
7. Engage in Regular Movement
Physical activity is vital for both gut health and overall well-being. Regular movement helps with digestion, reduces stress, prevents bloating, and can assist in weight management. It’s not about perfection; small, consistent steps are key to creating the right environment for your body to thrive.
Incorporating these daily habits doesn’t require perfection, but consistency. Dr. Silva advises starting small and being mindful of how each change supports your gut health. By nurturing your microbiome, you’re setting the foundation for a healthier, happier life.
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