Your gut health is connected to your overall health and wellbeing, and is one of your greatest assets. Your bloated belly, lack of energy, irregular bowel, hair loss, brittle nails, dull skin, brain fog or moodiness may all be connect to the health of your gut. If you want to feel your best, the following daily, monthly and yearly routines will allow you to optimize your gut health. The key to these simple routines is consistency. The more often you regularly follow these routines, the higher your chances of feeling your best. You’ve got nothing to lose and everything to gain!
DAILY
Drink more water
Many factors (internal and external) affect how much water you need but the general recommendation for adults is over 2L or half a gallon. You will know if you are drinking enough water if your urine is pale yellow or clear. You will notice that your lips aren’t dry or cracked if you are adequately hydrated. Check with your doctor for a unique fluid recommendation for you. More on the benefits of hydration here (how much water you really need article).
Eat whole foods
Shop the perimeter of the grocery store aisles first to fill your cart with foods in their natural state (ex. Unpackaged fruits, vegetables, meat). Packaged and processed foods tend to be filled with sodium, unnecessary additives (like sugars) and preservatives, and should be eaten in moderation. Whole foods, first. Need healthy meal and snack ideas for your family? Check this out.
Supportive supplements
Check-in with your doctor for your annual blood work before adding vitamins or supplements in to your daily routine. Most people benefit from vitamin D supplementation, and many women also feel their best with an iron supplement. Omegas and probiotics are supportive for gut health which affects our overall health. Check out our course on gut health here.
Reduce alcohol consumption
Alcohol can inhibit the production of digestive enzymes, and cause inflammation in the gut. New research shows that thousands of cancer cases have been linked to alcohol consumption, even at low levels. Alcohol can be habit forming, and hard on gut health.
Reduce your stress load
We cannot escape life stressors, but it is important that we reduce stress where possible. Stress affects our rate of digestion and our balance of gut bacteria both of which are vital for optimal gut health. Download the Gut Health Checklist to start tracking your stress.
Breathe
Take a few moments in your day to focus on your breathing, by meditating or a simple controlled breathing exercise. Concentrating on your inhale and exhale may reduce your heart rate, blood pressure, and calm your nervous system which will reduce stress levels and boost your immune system.
Get outside
The two main benefits of leaving your indoor sanctuary every day are for fresh air and sunlight. Fresh air and being in nature can improve your concentration, and reduce your stress levels. Exposure to sunlight boosts vitamin D levels and your immune function, and can also improve sleep by regulating your circadian rhythm (your sleep-wake cycle). Both of these can boost your mood, and improve your day (and your gut health)!
Move your body
Changing your posture and breathing throughout the day has benefits on your brain, body and digestive health. Exercise, from light to vigorous, can improve your digestion, reduce symptoms of depression, anxiety, and lower your risk of heart disease, diabetes, and other health conditions. Regular daily exercise can boost your mood and your energy, help to balance your hormones, and keep you at a healthy weight. The benefits are endless!
MONTHLY
Mental Health Check
Your mental health matters, and can affect your gut health and overall well being. Book a monthly session with a therapist or coach to check-in with your mindset and mental health. If you are noticing physical or cognitive red flags, you may consider meeting with a therapist who specializes in Cognitive Behavioural Therapy (CBT).
Learn to Grow
Find a new podcast, book, documentary or other resource to learn about a topic of interest. Personal development, nutrition, gut health, parenting, gardening – the list of non-fiction topics is endless! The benefits of learning are improved cognitive ability, better knowledge for making good life choices, improved confidence and greater self-advocacy.
Plan ahead
Reduce the stress in your household and your life, by looking ahead at your calendar. Take note of the changing seasons, periods of stress with work, work or life events, appointments, and anything else that is fixed or recurring. Allow for flexibility in your schedule, and make time for yourself ––– schedule your workouts, naps and any other form of self care that will optimize your health.
Get social
Being connected to others, and socializing with friends has cognitive and physical benefits. Feelings of loneliness and risk of depression are reduced while the release of our feel-good neurotransmitters improve our mood and feelings of happiness. Memory and cognitive skills may also sharpen from socializing. There is no denying that your quality of life improves from being social, and you may even live longer than your solitary peers.
YEARLY
Physical exam
See your primary healthcare provider at least once a year to complete your blood work, and a full physical exam. Your blood work may show nutrient deficiencies or you may be exhibiting physical symptoms if you have an imbalance or dysfunction in your gut. For a full list of symptoms connected to gut health, check out our course here.
Reflect and reset
In many cultures, the new year is the time to reflect on the recent past, and plan for the future. Reflection often lands on highlights and low points, and we encourage you to dive deeper into what served you well, and what you are ready to let go of. Whenever you decide the time is right in your year to reflect and reset, do it with intention and prioritize your health so that you can feel well and live your best life!
This article is intended for informational purposes only. Please consult your healthcare provider for diagnosis, treatment or support with your health.