What is Your Gut Telling You?
Those who aspire to longevity
must keep their bowels clean;
Those who wish to delay death
must keep their bowels unobstructed.
- Taoist writer Ko Hung
Have you been eating a lot of refined sugars, starches, deep-fried foods, and drinking sweet soft drinks, alcohol, or pasteurized milk?
If your family is anything like mine, there are a lot of rich foods around the house during this time of year. The average American male today carries around 5 pounds of half-digested red meat, plus 5-10 pounds of foul waste impacted for years in the folds of the colon. Eating like this can cause toxic food waste to accumulate in the gut and put a lot of stress on the digestive system. This also increases the imbalance of bad bacteria in the gut, which can lead to several health problems. With the New Year around the corner, we encourage you to clear out the waste to bring balance and harmony to our guts.
Why is gut health important?
The human gut also called the GI or gastrointestinal tract, is a complex organ system that includes the mouth, stomach, colon, and rectum. When we eat food, it travels through the GI system getting broken down into smaller and smaller molecules. The body then absorbs these smaller molecules through the small intestine and into the bloodstream.
When our gut bacterium is out of balance it affects our whole body, not only making it hard for our bodies to digest food and dispel waste but also causing symptoms like:
Bloating
Gas
Constipation
Diarrhea
Heartburn
This can also cause other problems like:
Sugar Cravings
Unintentional Weight Changes
Trouble Sleeping
Constant Fatigue
Skin Irritation
Low Libido
Make your gut great again
If you are already starting to see and feel some of these symptoms don’t worry, it’s not the end of the world. We can do simple things to help move waste and promote good bacteria growth. Before you go and buy some quick detox, gut cleaner, let me share with you the things we like to do.
Top 5 Tips to a Healthy Gut
1. Eat Green
Some studies suggest that eating a diet rich in fruits and vegetables will significantly change the gut microbiomes. Which may improve your gut health due to the level of prebiotic fiber they contain. I prefer a mix of cold-pressed juices and raw leafy greens.
Carrot, beet, and cucumber juice (3-16 ounces daily)
Spinach and kale (raw or juiced)
Grapes (raw)
2. Get Fermented
Fermentation is the breakdown of carbohydrates like starch and sugar by bacteria and yeast. Used in ancient times as a way of preserving food, these fermented foods are a good source of probiotics.
Commonly used fermented foods include:
Sauerkraut
Kefir
Kombucha
Kimchi
Miso
Tempeh
3. Sleep More
Simply getting enough sleep can help you improve gut health. Studies show that irregular sleep patterns can negatively affect gut flora, which can increase inflammation in the body.
Ways to improve sleep include:
Going to bed at the same time daily
Waking up at the same time daily (even on weekends)
Sleeping at least 7 hours daily (for adults)
4. Move More
The body needs movement to promote circulation, which research suggested contributes to good heart health and may improve gut health. The Physical Activity Guidelines of America recommends adults engage in 150-300 minutes of moderately intense exercise weekly. Here are a couple of ways to add more minutes:
Get 20 minutes of walking in 3-5 days a week
Go on weekend nature hikes
Join a gym (like Lucid Vitality)
5. To Fast to Furious
Fasting may be the world’s most ancient and natural healing practice. Even Galen and Hippocrates prescribed and practiced fasting for most if not all, serious ailments. Fasting triggers an amazing cleansing process that digs deep into every cell and tissue in the body. It can be a great way to help clear out waste but can be dangerous if not done properly. If you are thinking about doing a fast:
Start with a 24-36 hour fast once a month, working up to once a week.
Consume no solid foods during the fast
Stick to all-natural fasting aids (example: ½ cup apple juice, 2 tablespoons lemon juice, 1 teaspoon apple cider vinegar, 1 teaspoon ginger juice, ½ cup warm water)
Drink plenty of water
Break your fast slowly with a light meal of raw veggies
Summary
Good gut health contributes to whole-body well-being, all-around health, and longevity.
Simple changes to our diets can increase good microbes and decrease bad microbes in our guts.
Regular exercise and proper sleep habits can play an important role in overall health.
You must speak to your doctor before making any drastic changes to your diet or attempting a fast. These practices may not be suitable for everyone.