7 Ways to Naturally Improve Gut Health

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7 Ways to Naturally Improve Gut Health

August is a pretty big deal in the health world, primarily because August is Gastroparesis Awareness Month. Gastroparesis Awareness Month aims to spread more awareness to help you understand Gastroparesis, along with educating you on preventive measures.  A study done by The National Center for Biotechnology Information (NBCI) on the impact of risk factors on gastroparesis, determined that African Americans are more likely to have diabetic gastroparesis than patients of other races. Despite Gastroparesis being on the rise, it is often misunderstood by many people. 

I know you may be thinking... "What exactly is Gastroparesis?".

Breaking down the term, “gastro” refers to your stomach and “paresis” highlights the nerve-related muscle weakness/partial paralysis. Gastroparesis is a dangerous condition and can be inhibiting for the millions who suffer from it. It causes the food inside your stomach to move into the intestine slower than it normally would. The results ...food remains in your stomach for an excessive period of time, which is very unhealthy and dangerous.

 

In light of this information and gastroparesis awareness month, I’ll be sharing 7 tips to help you naturally improve your overall gut health.

 

1.  A Positive Mindset 

 

This may sound cliche however it is vital for any person suffering from gastrointestinal issues to have faith and believe that it will get better. Everyone’s body is different and we all react differently to remedies. A large percentage of people manage to find relief from this condition. Psychological assurance is vital.

 

2. Manage Stress Levels

 

Mental health and the gut have a much deeper connection than we realize. If we feel stressed, our microbes instantly detect this shift in mood. We deal with stress almost every day in all phases of our lives, no matter our sex, age, or demographic. If you take steps to regain control of your life, you will quickly lower your stress levels.

 

High levels of stress can be extremely unhealthy for your entire body, including and especially your gut. So try to incorporate lots of de-stressing activities into your life, for example, yoga, jogging, or spending time with your loved ones or a pet. Brief happy moments in a day can help lighten your overall mood and elevate your health.

 

3. Stay Hydrated

 

Staying hydrated is the key to a healthy digestive system. Drinking an adequate amount of fluid can help break down foods in combination with stomach acids and enzymes. Water has a beneficial effect on the mucosal lining of the intestines and helps balance the good bacteria in the gut. As a result, hydration is the simplest solution for maintaining a healthy gut. 

 

4. Get Adequate Amounts of Sleep 

 

A healthy adult should be getting between seven and eight hours of sleep every night. We are currently going through a sleep deprivation epidemic where worldwide, a higher percentage of adults are unable to sleep for the recommended number of hours each night. To achieve a healthy gut, you don’t need to make any drastic sacrifices. It simply involves some fundamental lifestyle changes that will positively affect your gut health and overall health in return. Sleep is the most vital component of an individual’s overall health and well-being. Getting adequate rest can help save you from any gut-related problems in the present and even in the future.

 

Like any other function in our body, our gut microbes also follow a strict schedule. Irregular sleeping patterns disturb our digestive system and affect this schedule. Sleep deprivation, in general, is very harmful to your body. Your whole body suffers from inadequate sleeping patterns including your immune system, mood, and memory.

 

My solution to sleep deprivation is using aromatherapy to help improve my own sleep cycle. These are effective because they encourage the production of sleep-inducing hormones such as melatonin, helping you fall asleep and maintain quality of sleep. Here are some of my favorite “magical potions”, that lull me off to sleep in no time. 

• Cedarwood Essential Oil

Cedarwood essential oil is derived from the needles, leaves, bark, and berries of cedar trees. It has natural sedative properties that can easily calm you after a long day. Plus is cedarwood is commonly known for promoting feelings of emotional grouding and feelings of safety. Adding 10 - 20 drops to your oil diffuser at bedtime will leave you feeling relaxed in no time. 

•  Chamomile Essential Oil

Chamomile essential oil is well know for it’s calming effects on the nervous system and is a very powerful sleep aid. Use a roller to apply the oil to the bottom of your feet or add 10-20 drops to your essential oil diffuser. 

Chamomile flowers are historically known to treat a wide range of health issues such as improving your gut health. Chamomile flowers have antiinflammatory propterties that relaxes your smooth muscle lining in your digestive tract. Simply steep chamomile flowers in hot water for 5-10 minutes  for a warm chamomile tea to take advantage of these health benefits. 

• Lavender Essential Oil

Lavender essential oil is widely know for its ability to relax your mind. It also improves your overall quality of sleep. My favorite way to use my lavender essential oil is to make a pillow spray. You can do this by combining 10-20 drops of lavender essential oil with 2 cups of distilled water, and 1 tablespoon of witch hazel. Spray this mixture on your pillows and sheets before bed for a relaxing evening. 

 

5. Prioritize Dental Care

 

Another important element that impacts your gut health is your teeth and mouth. Surprisingly not many people are aware of the link between your teeth and your gut. Irregular brushing and flossing can lead to large amounts of bacteria accumulating in your mouth. A regular routine of oil pulling and dental cleanings aids the health of your gut. Otherwise, unwanted bacteria travels into your stomach from your mouth, causing severe problems.

 

Additionally, limiting your intake of sugary foods, no matter how much you enjoy them, will help improve your gut health. Sugar causes the yeast to grow which can easily throw off your delicate gut balance.  

As the world progresses, many alternative options are becoming available that replace processed food and still taste great. Make sure to do your research and reduce sugar intake by opting for healthier alternatives. One possible solution would be adding fermented foods to your diets such as yogurt, kimchi (fermented vegetables), and kefir (fermented milk drink). These contain lactobacilli which are potent bacteria that can improve your health. Fermented foods have undergone fermentation, which is a process in which the sugars within the food are broken down by yeast or bacteria.

 

6. Get Plenty of Exercise

 

Regular exercise lowers a person’s risk of developing harmful diseases and conditions like Gastroparesis. Studies reveal that exercise promotes the growth of bacteria that produce a fatty acid called Butyrate. Butyrate can help to repair the gut lining and reduce inflammation, potentially preventing diseases. 

 

This proves that your food intake does not only help to protect your gut health, but other aspects of your lifestyle also contribute towards it. Hence is vital to keep your body healthy to protect your overall well-being and live a longer and healthier life. Trust me when I say that your gut will be so grateful for this decision!

 

7. Decrease Alcohol Consumption 

 

Excessive alcohol consumption is never good for your body. In this case, regular drinking can lead to Gastritis. Gastritis is when your stomach lining becomes inflamed, and such inflammation leads to chronic discomfort and bacterial infections. It can easily mess up the beneficial bacteria in your gut by throwing it off balance. 

 

8. Eat Prebiotic Food 

 

Did you know that probiotic food is vital for your gut health? Probiotic foods promote the growth of beneficial bacteria in your gut. These can be found independently within many vegetables, foods, and wholegrain produce. Food items such as whole grains are not absorbed by the small intestine and quickly make their way to your large intestine to formulate the broth of bacteria in the gut.

 

Additionally, eating plenty of plant-based foods and lean protein can positively impact your gut. A diet high in fiber has been shown to contribute tremendously to beneficial stomach bacteria.

 

Don’t Sleep On The Power of Your Gut!

 

An unhealthy lifestyle can negatively impact your gut health in so many ways. Your gut plays one of the most essential roles in your body by digesting all of the food you eat while absorbing the nutrients.

 

When you realize how important things like diet, exercise, sleep, and stress are on your gut health, taking care of your gut will be one of the most liberating and empowering actions you take. You don’t need to make all these changes to your lifestyle at once; take one step at a time, keeping in mind all the health benefits.

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The Lifestyle builder includes 1 form prewritten with beginner-friendly healthy holistic lifestyle habits curated by Nurse Courtney. These habits are meant to help you seamlessly incorporate healthier habits into your daily routine  right away. You will also receive 1 blank form for you to continue adding your own healthy habits suitable for your own life, health & wellness goals.

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