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Non-food Ways to Boost Gut Health

#digestion #drinkwater #healthyhabits #fierce #fiercehabits #backtothebasics #food #fuel #gut #guthealth #nutrition Mar 28, 2023

Hello Elena!

I’m back again with some tips and tricks to helping your gut do its job the way it should be done! And this week, we’re sharing three tips for improving gut function that have nothing to do with the type of food you eat.

Inspired by Behavioral Food Specialist Katie Schmidt, I’m passing along some wisdom she shared about the emotional part of gut health. To quote Schmidt, “If we're in a chronically negative head space, our life feels stagnant, or we don't manage stress and anxiety well, no amount of kimchi, kombucha, or probiotic supplements will fix our digestive troubles.” Oof.

Sometimes helping our gut heal means making lifestyle changes which is, honestly, a whole lot harder than adding in some gut friendly foods. Let’s break down the gut-brain connection together.

Here are 3 ways to boost gut health – without food...

1. Chew, Chew, Chew.

Of course, we know we need to chew our food. But do you REALLy spend time and energy chewing? Or do you finish your lunch in under 5 minutes in between meetings? Or spend most of your time eating on-the-go? What about eating while zoning out while watching a movie or TV?

Schmidt says, “Challenge yourself to eat with more intention; to chew mindfully, tune in to the tastes and textures of the food, take the opportunity to listen more than you talk, and savor the meal.

By extending the amount of time you are eating, your brain and belly have time to sync up and realize “Hey i’m eating! And then, look at that, i’m full!’’ encouraging digestion and helping you get in tune with your body’s natural hunger and fullness cues.

2. Practice Self-Love.

Just last month, we devoted all 28 days to learning how to love ourselves better. Did you know that that same work will help improve your gut health? Not only is self-love amazing for our self-confidence, mood, and overall well-being, it actually has an impact on your digestive system as well.

When we’re stressed, anxious, and reveling in negative self-talk, your body literally feels the consequences of your hurtful thoughts. Just like the body would respond to physical harm, the emotional harm you put your body through wreaks havoc on your gut.

Schmidt says, “Turning to these harsh states of mind activates the fight-or-flight response in our body and triggers stress hormones such as cortisol and adrenaline. In this stressed state, blood flow is diverted away from our digestive tract, preventing food from being metabolized.”

Participating in compassionate activities for just a few minutes each day like meditation, gratitude journaling, and daily affirmations will help heal your mind and your gut.

3. Free up your mind, free up the gut.

When your digestive tract is out of sync and you’re feeling blocked up or too smooth moving’, it’s usually a signal that something is emotionally out of balance at the same time.

Schmidt says, “Psychological factors impact physical factors in our gut, triggering muscle contractions that cause inflammation and pain or a change in the quality and quantity of good bacteria.” Oof, again! Did you realize how connected your brain and your gut are?

When your gut is acting up, it’s time to stop and reflect. Schmidt offers these questions to help piece together your gut-mind connection:

Where do I feel stuck in my life
What isn’t moving freely right now?

As you begin to digest what’s going on in your heart, mind, and soul, you might also help get your gut moving once again. Spend some time untangling your inner thoughts and emotions and see how that impacts your insides.

You got this!

~ Coach D. xo

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Non-food Ways to Boost Gut Health

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