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Feeding your gut for a better you

Understanding and nurturing your gut health is increasingly understood to be paramount to our overall health and wellbeing. As a chiropractor, I see the gut microbiome — the diverse community of bacteria in our gut — as a key player in our physical, mental, and emotional health. I thought I’d share some of the ways we share with patients to address their wellbeing and gut health.

Here are some easy ways to make some improvements,

  • Meal-prep– Every Sunday I make all of my salads for the week, into these I ensure I have oily fish, sprouts and seeds, plenty of sauerkraut, dark leafy greens and proteins like lentils or chickpeas. Through prepping I’m making sure I have all the bases covered!
  • Dietary Diversity: Consuming a wide variety of plant-based foods, including around 35 different types per week, as suggested by Tim Spector, supports a diverse microbiome.
  • Fibre Intake: Essential for feeding beneficial gut bacteria, fibre is found in fruits, vegetables, whole grains, legumes, nuts, and seeds. We all need more, very few of us gets enough!
  • Probiotics and Prebiotics: These beneficial compounds, found in fermented foods and dietary fibres, respectively, help nourish and sustain a healthy gut flora. Adding pickles to your main meal is any easy way to address this and they taste amazing!
  • Hydration: Adequate water intake is crucial for digestive health and nutrient absorption. Keep a water bottle with you at all time, and spread your drinking through the day. Putting a flake of sea salt under your tongue can really help you absorb your fluids too.
  • Stress Management: The gut is sensitive to stress; managing stress through mindfulness, yoga, or exercise can positively affect gut health. Try to bring in some simple practices, even 5 minutes of quiet time and gentle belly breathing can help.
  • Sleep Quality: Good sleep is essential for maintaining a balanced gut-brain axis, influencing both digestive health and mental wellbeing. Look into your sleep hygiene, routine is key and make some lifestyle adjustments for a better night and better health.

I’m always keen to talk about nutrition, so let’s chat more on your next clinic visit.

Nick

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