 | Hey Team, A happy gut is a happy mind, and a happy mind is a happy you. Most don’t realize the direct connection that the gut has with our mind and quite frankly, the rest of our body. In fact, the gut can and is often referred to as the epicenter of the body, or simply just “the center.” Want to really nerd out? Check out the book "Gut: The Inside Story of the Body’s Most Underrated Organ", by Giulia Enders. You’re welcome. Poor digestion can show up in a lot of ways. It can be acid reflux, chronic constipation or diarrhea, or consistent bloating and gas. While there are treatments to solve the daily discomfort that comes with the above symptoms, it’s important to get to the root cause of low functioning digestion. A lot of neighboring organs can heavily impact the digestive system, and it’s best to work with your healthcare team to ensure everything’s operating optimally. Other determining factors that can wreak havoc on the gut include stress, poor sleep, a low fiber diet filled with processed foods, and inadequate hydration. Acupuncture can serve as both a preventative and partial diagnostic tool, which we recently discussed in the latest episode of the pod.
If you’re seeking restoration or optimization of the GI tract, keep these three tips in mind for a happier, healthier
- Seek Warmth: The theory of keeping the abdomen warm goes back thousands of years. Your organs work best when they aren’t trying to play catch up with body temperature. You might notice as you sit in the sauna or even place a heating back on your stomach, an uptick in digestive activity will occur. The rumbling and gurgling sound is the sound of your digestive process and has actually been linked to promoting a parasympathetic tone i.e. a relaxed state. If you find that your last meal isn’t sitting well in the stomach, lay down, find some heat, and take some deep breaths. You should feel less full and uncomfortable in 20-30 minutes. The most direct way to warm your intestines is a warm liquid. You could simply boil some plain water or go for the daily double of choosing a root tea like ginger to promote both anti-inflammatory and digestive effects. Grab the real root itself from the store versus tea bags. 🥶 NOT SO HOT
- Eat Fiber: Think of fiber as the broom for your intestines, and yes, I’m talking about kale. Any fibrous food like leafy greens, root vegetables and fruits can aid in the overall digestive process. Fiber attracts water to the intestines allowing you to absorb more nutrients and softens and solidifies stools. Flax seed is a great source of fiber to add into smoothies, yogurt bowls and even salads. If you’re feeling backed up and want to strive for a more consistent schedule when it comes to bowel movements, try increasing your fiber intake. If you’re in the process of training your palette to enjoy some of the foods mentioned above, psyllium husk is a good starter tool to increase daily fiber absorption. Remember, whole food ingredients straight from the source are always going to have a higher and more direct benefit than powder and capsule form.
- Hydrate, Hydrate, Hydrate: As always, a no brainer. If fiber is the broom, water is the mop. Keep things moving with water (and proper electrolytes) throughout the day. If you’re a high sweater, you’re going to need a larger amount of sodium intake than most. Hydration goes well beyond H2O alone. If there isn’t enough water within the bowels, you’re going to have a harder time going number two, and we all know the discomfort and bloat that accompanies constipation. Flush the waste with all day hydration. Aim to stop within a 2-hour timeframe prior to bed so your bladder knows it’s time to sleep.
We’ll continue to unpack the magical microbiome that makes up the gut itself but until then, try these three tips to not only improve digestion, but aid in the symptoms that might be bogging you down on the daily. Supplements can’t replace poor habits. After you nail down the above, check out some of my favorite digestion helpers: - The Cleanse: Can’t go wrong here. Mixed herbs such as psyllium husk, acai berry, chlorella, and papaya, this formula is designed to promote overall wellness, gut health, and immune support.
- Snap Supplements Gut Health: A power probiotic blend of roots, herbs and enzymes for a full spectrum punch
Until next week 👋 | | | Danielle Bitts
VP of Brand, Bodybuilding.com | | |
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