Gut health is crucial year-round, but during winter, our dietary and lifestyle habits tend to shift, often leading to digestive discomfort. Research suggests that we all have a unique combination of gut microbes. Your gut microbiome is as unique to you as are your fingerprints. This means that there is no one-size-fits-all approach to improving gut health. Even so, there are several simple, actionable things that we can all try today that our gut bugs will thank us for!
Start your day by drinking a large glass of warm water
Despite the drop in temperature, staying hydrated is very important in winter. This is because water plays a vital role in digestion. Opt for warm herbal teas or hot water with lemon to make hydration more attractive during cold weather.
During colder temperatures, you typically consume less water. At Just For Tummies, during the winter months, we get lots more enquiries from people who are constipated and invariably it’s because they are not drinking enough water, as well as eating stodgier foods that slow down transit time. The digestive system needs plenty of water to enable it to manufacture all the different enzymes needed to properly digest food and absorb nutrients. Water is also vital because it helps transport toxins through your digestive system and out of your body. Water is needed to help food particles pass through your intestines quickly and efficiently. Slowed digestion could result in digestive problems like cramping, bloating, and constipation.
Take a daily probiotic
Our gut is teeming with bacteria and that’s good! But if the balance of bacteria gets tipped in the wrong direction, it can lead to digestive issues. We need good bacteria to strengthen the immune system, reduce chronic inflammation, help with healing leaky gut, and more. You can get more of the ‘good bugs’ by eating raw fermented foods like sauerkraut, kefir, or kimchi. If these are not to your liking and if you are not able to eat these daily, consider taking a daily probiotic supplement such as our Live Bacteria probiotic capsules – one twice daily before meals. Probiotics help maintain the balance of good bacteria in your gut.
Aim to eat a variety of plant-based foods each day
The wider diversity of fibre-packed plants you eat, the happier and more diverse your gut microbiome will be. It’s easy to fall into routines with our meal choices, reaching for the same things every day, but increasing the variety and amount of plant-based foods in your diet doesn’t have to be difficult.
Plant foods are rich in fibre and they also contain loads of polyphenols, in particular, nuts, berries, seeds, brightly coloured fruits, extra virgin olive oil, leafy green vegetables, and dark chocolate are rich in beneficial antioxidants and anti-inflammatory compounds. Garlic, onion, leeks, asparagus, and whole grains are also packed with particularly special prebiotic fibres that ‘good’ gut microbes love.
Eat your meals mindfully, without distractions
Chewing your food slowly and mindfully is crucial since your digestive system needs time to break down your food. Proper mastication of your food is said to even increase the number of calories your body burns after each meal, so slow down and enjoy your meals! And eat your meals without the distraction of the TV or your mobile. The mental health of our children is hugely affected by overuse of devices, and adults around them spending too much time on devices. Engage in face-to-face conversation with the family instead!
Practise a daily stress-busting technique
This can be as simple and quick as a 10-minute yoga flow or some breathing exercises. Stress is famous for adversely impacting your body and often strikes the digestive tract first. The wintertime can be particularly stressful for many people. You may feel greater stress and anxiety about issues such as spending money, winterising your vehicle and home, paying higher energy bills or purchasing warm clothes for yourself and your family members. Take time out to let these thoughts pass and just be in the moment. Too much stress can negatively impact your gut health. Yoga, meditation, therapy, journaling or even just sitting still and daydreaming, have been shown to reduce stress and anxiety. My favourite stress busting technique is spending time with my granddaughter, Jessie. Another quick stress reliever that works pretty well is massaging the ‘yintang’ point located between the eyebrows. Apply gentle pressure with the index finger in a circular, clockwise motion for a minute or two to help ease stress and tension.
Everybody experiences digestive problems at some point. They can be uncomfortable, difficult to talk about, and disruptive to your day-to-day activities. While many intestinal problems can be improved by making certain lifestyle changes, such as the ones we have outlined here, some require a visit to a doctor for a diagnosis and treatment plan.
Remember, if you have digestive issues that are not corrected with lifestyle changes or are getting worse, it’s time to see a doctor.
If you have any questions about a digestive and gut health issue, or would like to know more about a targeted supplement protocol, please get in touch.
