The start of the new year is a perfect time to make some lifestyle changes that will positively impact your health and overall well-being — such as healing an unhealthy gut. Numerous studies show that an unhealthy gut can affect many other aspects of your health including your heart, mood, immune system, weight, and skin.
To help you start the new year off on the right foot, we’ve put together a list of 6 of our favorite practices for healing your gut the natural way.
Signs of an Unhealthy Gut
- Upset stomach - including gas, bloating, constipation, diarrhea, and heartburn
- Unintentional weight changes
- Food intolerances
- Trouble sleeping
- Skin irritation - such as eczema
Naturally Healing your Gut
Drink More Tea
For over 2000 years, tea has been used to treat digestive issues and provide many benefits to the body. Ginger tea, in particular, is praised for its ability to relax the muscles of the intestine, in turn, relieving symptoms of gas and cramping. It’s also useful in eliminating any discomfort after eating by stimulating the digestion process.
Change your Eating Habits
Healing your gut with food requires some simple changes to your diet. To start with, you should reduce your intake of processed and high-fat foods that are high in refined sugar. These foods destroy good bacteria and promote the growth of damaging bacteria.
A healthier choice would be to eat a plant-based diet or a diet high in fiber, such as legumes, beans, peas, oats, bananas, and berries.
Healing your gut with food is also possible by eating more lean protein as this is linked to a healthy gut microbiome. Finally, chewing your food thoroughly and eating slowly can help reduce digestive discomfort and maintain a healthy gut.
Get Enough Sleep
Feeling tired? Getting less than 7-8 hours of sleep per night can have negative consequences on your gut. In turn, this will only lead to more sleep issues! To avoid this vicious cycle, be sure to prioritize getting a sufficient quality of uninterrupted sleep.
Stay Hydrated
This may sound simple, but it’s too important to be overlooked. In addition to providing many other benefits to your overall well-being, staying hydrated promotes a healthy gut.
Studies show that drinking enough water has a beneficial effect on the mucosal lining of the intestines, and on the balance of good bacteria in the gut.
Prebiotic or Probiotic
Supplementing your diet with a prebiotic is an excellent way to improve the health of your gut. Prebiotics provide “food” to promote the growth of good bacteria in the gut, known as probiotics.
Be sure to consult with your healthcare provider before taking a probiotic or prebiotic as not all supplements actually provide benefits.
Lower Stress
There’s no denying that experiencing high levels of stress is hard on your body — and that includes your gut. Thankfully, there are many simple lifestyle changes you can make to destress your mind.
We recommend exercise, meditation, spending more time with family and friends, and indulging in self-care measures such as a massage or soothing bath.
What are your favorite natural ways to treat your gut? Let us know on our Facebook page!
References:
https://thehealthychef.com/blogs/wellbeing/how-to-heal-your-gut-naturally
