And if you’re used to breaking up your day with sweetened beverages or caffeine, here are a few ways to consistently stay hydrated:
Whole grains are also a great source of fiber, but fruits and veggies really provide your gut microbiome with the support it needs to thrive. If you don’t regularly consume both throughout the day, make it a habit to add some at each meal. Jump-start your morning by eating a piece of fruit, make a colorful salad for lunch, or squeeze in an extra dose of fiber by snacking on fruits and veggies in the afternoon.
We often get caught up in macronutrients: protein, fat, and carbs. But if there’s one nutrient we should be paying more attention to, especially when it comes to gut health, it’s fiber. Fiber can help prevent constipation and other digestive problems while reducing the risk for chronic diseases, including type 2 diabetes and heart disease.
We recommend checking in with yourself to better understand what’s stressing you out. Are you consistently under tight deadlines at work? Did you agree to too many social outings? Are you a working mom struggling to juggle both a career and a family? Try pinpointing one or two things that really cause your head to spin and write them down. Then make it a priority to unwind by making one or more of the following lifestyle modifications. Remember, de-stressing looks different for everyone!
No matter which side you align with, it’s common for people to hop on the detox bandwagon this time of year – from digital detoxes and Dry January to juice or smoothie cleanses. Some have spent the past few weeks indulging in refined foods and sweetened or alcoholic beverages they don’t normally consume. Others might have ditched their exercise routine due to travel plans and busy schedules. It’s okay to get sidetracked, especially around the holidays, and it’s important to unwind and enjoy yourself. However, it’s also important to recognize when your body needs a little TLC.
If you’re already a regular gym-goer, start mixing it up! Instead of going for a run every other day, try incorporating some weights or swap cardio for yoga. And if you’re an exercise newbie, go for a walk or book a beginner class at your local fitness studio. It’s not about burning 500 calories or working out until you reach exhaustion, it’s about finding ways to move your body that energize and support your whole body.
Simply put, it’s important to “listen to your gut” since it’s usually trying to tell you something. Have you ever experienced butterflies when you’re nervous or felt gassy or bloated after eating certain foods? We’ve all been there before, and it’s your gut’s way of telling you that something is off.
Want to learn more about how to create a diverse microbiome, reduce inflammation, and optimize your gut? Join our Gut Health Course, which is currently open for enrollment!