Better Than Yesterday | #7

That’s gutsy!

Oh, those awkward moments at the gym! You’ve all been there. You know what I’m talking about. You bend over to pick up your weight, you hit the bottom of a deep squat, and Whoomp there it is! It’s a natural body reaction, but we all prefer that it’s one that occurs in non-public settings.

Sometimes, though, that natural body process could be telling you something more. Excessive gas can be a sign of an unhealthy gut. Gut health refers to the balance of microorganisms that live in your digestive tract. These microbes - such as bacteria, yeasts and viruses - are vital for physical and mental health, immunity and more. However, some can be harmful, especially when they multiply.

What are some signs of an unhealthy gut?

1. Upset stomach (gas, bloating, constipation, diarrhea and heartburn)
2. A high-sugar diet. Sugar causes inflammation which can be the precursor to a number of diseases and even cancers.
3. Sleep disturbances or constant fatigue. The majority of the body’s serotonin, a hormone that affects mood and sleep, is produced in the gut. So gut damage can impair your ability to sleep well.
4. Eczema
5. Food intolerances (unrelated to allergies)

You could go to your doctor and she could run a test on your stool sample to give you an exact picture of your intestinal health. But there are some things outside of medical intervention you can do to help improve your gut health:

• Take probiotics (available in drug stores) and eat fermented foods (things such as sauerkraut and kimchi)
• Eat more fiber - the best source of fiber is from foods such as legumes, beans, peas, oats, whole grains, bananas, berries, asparagus and leeks. If you think you are not getting enough fiber in your diet, you can take a fiber supplement. You can find fiber supplements now that are tasteless or in pills or gummies. Daily doses of fiber has been shown to lower LDL cholesterol.
• Eat less sugar and sweeteners - eating a lot of sugar or artificial sweeteners may cause gut dyes bios is, which is an imbalance of gut microbes.
• Reduce stress - some stress management techniques include meditation, deep breathing exercises and progressive muscle relaxation.
• Exercise regularly - you got this one!
• Get enough sleep
• Drink more water - aim for 64oz of water a day

A healthy gut contributes to a strong immune system, heart health, brain health, improved mood, healthy sleep, and weight control. So pay attention to the signs and take measures to improve your gut health!

This week, your challenge is to eat food high in fiber at least 2x per day.

​*I am not a doctor, and in no way intend to give medical advice. Always consult with your physician if you are having digestive/gastrointestinal issues that you think need treatment.*