6 Tips for Top Gut Health this Christmas and New Year
We all look forward to the Christmas and New Year celebrations; however, it can also be a stressful time. Be prepared this year with 6 Tips for top gut health this Christmas and New Year from Love Your Gut to prioritise your gut health and keep you on track so you can enjoy every moment of the festivities.
Let your gut look after you!
A winter rainbow
Your gut is home to lots of helpful bacteria that help in training our immune system and digesting our food. To keep them thriving, you need to feed them well. Fibre-based foods are perfect for this so eat a winter rainbow with plenty of plant foods like colourful vegetables, beans and whole grains.
Take stress off the menu
Stress, whether physical or psychological, triggers a train reaction in the body, including the production of the stress hormone known as cortisol. This can disrupt the communication pathways between the gut and the brain, known as the gut-brain axis. Such disruptions can alter blood flow and secretions in the gut, which can create favourable conditions for harmful bacteria and inhibit the growth of some helpful bacteria. Take stress off the menu by going for a walk, practicing breathing exercises or meditation.
Eat fermented foods
Traditional fermentation of foods like yoghurt and kimchi grows lactic acid bacteria which colonise the gut when eaten and may have a positive effect on metabolism. Introducing bacteria to your gut through fermented foods can also support the bacteria that are already living there.
Hydration, hydration, hydration
For food to move through the digestion system and bowels, it needs to be lubricated well and this simply means drinking enough water. Aim for around 2 litres of water every day.
Moving on Up
Tempting as it may be to spend most of the holidays on the sofa, it is important to keep moving, whether it is putting your favourite song on and having a dance or getting outdoors for a walk with family and friends. Getting enough exercise can increase populations of some bacteria in the gut that can reduce inflammation. It also aids peristalsis – the movement of food through the gut – and may help improve symptoms of constipation.”.
Get enough ZZZZZZsssss
All the excitement of the holidays can disrupt our sleep patterns. Be mindful that you need to get enough sleep as it has been shown to have a direct effect on our microbiota. To help promote good quality sleep, stick to a regular bedtime and wakeup time, and make sure your bedroom is dark and quiet. If you need to, invest in a sleep mask.”
Above all, enjoy the holiday season. Follow our tips to help keep your gut happy and healthy!
If you need recipe inspo see our gut friendly recipes here
