Love Your Gut Urges the Nation to ‘Learn to Love Your Gut’
A recent study, commissioned by Love Your Gut ahead of this year’s annual Love Your Gut Week shows that less than two thirds of the population (65%) have no idea how vital gut health is to their overall wellbeing and that just 31% think it’s ‘somewhat important’.
This is in spite of the fact that 20% of those surveyed admitted to experiencing gut health problems, like stomach ache or an urgency to pass stools more often than normal, at least once a week.
A quarter of men and women (25%) are worried to discuss their gut health in case it might be something serious, with overall, a fifth (19%) too “embarrassed” to talk about their concerns.
Love Your Gut, has teamed up with Registered Dietitian, Jo Travers, who commented, “Looking after your gut is important and talking about your concerns is nothing to be embarrassed about. Gut health can have a huge impact on your overall wellbeing. That’s why I’m sharing simple, practical ways on how the nation can ‘Learn to Love Your Gut’ – from stress reduction techniques to how much sleep you really need, clever diet tweaks and exercise tips.”
Eat plenty of plants
“Eat lots of plant-based foods including fruit, vegetables, wholegrains, beans, chickpeas, lentils, herbs and spices. These provide food for the helpful bacteria in the gut, so they can produce beneficial compounds for our cells. The greater the variety of plant foods you eat, the greater the variety of good bacteria your gut can support, which can in turn support other factors such as sleep and stress. You should be aiming for 30 different plant-based foods a week.”
To boost your plant intake, try the following diet tweaks:
- Embrace beans – try a medley of different beans to add diversity to your diet and help increase your fibre intake
- Supercharge your salad – add in a chopped apple for added taste and crunch
- Liven up your yoghurt – sprinkle nuts and seeds and add tasty berries
- Sneak in the greens – add chard and spinach to sauces, soups and smoothies
- Mix up the colours – different colours of the same veggies such as red, yellow or green peppers all count separately towards your 30 different plant foods a week
- Add a new ingredient – a different spice or herb each day adds variety to your dishes and provides additional seasoning for tasty meals
see our recipes here!
Keep moving
“Exercise is always recommended for overall health and gut health is no exception! It supports immune function, enhances microbiome diversity and facilitates smooth digestion, potentially alleviating symptoms of constipation. Just under half of those surveyed (43%) don’t exercise at least once a week, but it doesn’t have to be vigorous activity. Even a gentle walk is good for stimulating muscles in the gut to keep your digestion moving.”
Simple exercise tips that can be incorporated into your everyday routine include:
- Sitting on the floor to watch television – this helps with posture, improves strength and flexibility.
- Clean the car – this is a great form of cardio which combines strength from stretching to squatting. Cardio exercises can promote a host of benefits such as improving mood, boosting self-esteem, sleep quality and energy which can all benefit gut health.
- Walk the World – there are plenty of virtual walking challenges to keep you motivated, and you could even partner with your favourite charity to raise money.
- Exercise while cooking – waiting for your food to heat up in the microwave or on the stove is the perfect time to fit in some exercises. Why not try squats or calf raises?
- Hula-hoop for 30 minutes a day – you can do this during an episode of your favourite television show or while listening to a podcast. It’s a great low-impact, high-energy exercise that can help with balance and improve core strength.
- Football ‘keepy uppies’ – this exercise enhances balance, core strength and can support reaction time.
- Put on some music and start the day with a dance – this is also known to improve brain health, as well as help movement through the digestive system.
Keep Hydrated
“Staying hydrated will improve almost every bodily process including digestion, energy levels and sleep. Aim for 6-8 glasses of water every day. You can examine your urine as a guide – it should be a very light straw colour. Dark yellow to orange urine may indicate that you need to drink more water.”
Don’t forget that you can hydrate from foods such as:
- Cucumbers
- Celery
- Grapefruit
- Watermelon
- Strawberries
- Tomatoes
- Radishes
Be stress savvy
“Despite the Love Your Gut survey revealing that 86% believe that stress can influence poor gut health, less than a fifth (16%) proactively sought to manage their stress. Stress, whether physical or psychological, triggers a chain reaction in the body, including the production of the stress hormone called cortisol. This may 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 could create favourable conditions for harmful bacteria and inhibit the growth of some helpful bacteria. While we aren’t always able to control what happens in our lives, we can control how we respond to it.
Stress management techniques like deep breathing, meditation, mindfulness and regular breaks make a huge difference to how we experience and respond to stress and, in turn, can make our gut microbiome more resilient.”
Prioritise your ZZZ
“The Love Your Gut survey showed that less than half (45%) surveyed prioritise a good night’s sleep of at least seven hours per night, even though quality sleep can have a positive effect on your gut. Establishing a consistent bedtime routine where you allow yourself 7-9 hours in bed is a start. Many of us are guilty of staying up late, but our helpful gut bacteria thrive in a well-rested body, so I encourage everyone to adopt good sleep habits. This can include reading a book rather than being on your phone or watching television before bed. Make a suitable sleeping environment by keeping the room dark and cool, and choosing the breathable bedding like cotton sheets, which can help manage body temperature during the night.”
Increase your Fermented Foods
“The Love Your Gut survey showed that only 15% regularly include fermented foods in their diet, yet fermented foods can be beneficial for gut health by encouraging the growth of live microbes, sometimes referred to as ‘good bacteria’. One of the easiest ways to consume fermented foods is through dairy products that contain live microbes such as fermented milk drinks, yoghurt, sour cream and most cheeses. It’s worth noting that not all fermented foods have the same benefits as they don’t all have live bacteria. This includes some sauerkraut and kimchi products that are made with vinegar or are pasteurised as this can kill the bacteria. The same goes for pasteurised cheeses. If you’re unsure, check the label.”
Nature can nurture
“Being in nature can nurture a healthy gut. All things have their own microbiome and when we come into contact with these different microbiomes, it supports our overall health and wellbeing. Plants, soil, animals and green spaces all have beneficial bacteria so try to walk through a park or get out in the garden to boost your exposure to these good bacteria that can, in turn, improve your own gut microbiome and wellbeing.”