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I didn’t realize how much Hippocrates would play a role in my life outside of taking the Hippocratic oath in medical school. One of his most famous quotes is that 'all disease starts in the gut'. And it’s true. The best way to maintain a healthy gut is to eat a whole food, plant-based diet. You are what you eat, but not only that, you are also what you absorb and what you detoxify. It’s important to maintain the integrity of your gut lining so that you absorb all the micronutrients from food. Then, you're able to successfully eliminate those toxins through stool every single day.
Having reviewed more than 400 functional stool tests over the last 7 years, the most common abnormality I see is dysbiosis (imbalance of good and bad bacteria). Ideally, you will receive adequate amounts of beneficial bacteria in your diet from foods like kefir, kombucha, and sauerkraut, but that's not always the case.
Actionable tip: Take Prebiotic + Probiotic to supplement a whole food, plant-based diet to improve gut motility and support a healthy immune system.
Most of us have heard of meditation, know the benefits, yet still aren’t doing it on a consistent basis. Studies have shown that when we practice mindfulness we lower inflammation biomarkers (interleukin-6) and improve the brain’s ability to process stress and anxiety, which impact gut flora.
Actionable tip: Take a mindful minute. Start meditating for at least 5 minutes a day. Already meditating? Add 10 more minutes to your daily sessions!
Sleep is the foundation of optimal health, including having smooth digestion. Our gut also runs on a circadian rhythm which is why some people get constipated when they travel through time zones. Getting 7-9 hours a night and ideally going to bed by 10pm supports healthy gut function.
Actionable tip: Prioritize sleep by creating a nighttime ritual. Light a candle or have some sexy playtime with yourself or someone else. The benefit is not from what you do but the repetitive nature to promote a restful night’s sleep.
Remove potential foods that could cause stress to your digestion. The top 7 inflammatory foods are gluten, dairy, eggs, corn, soy, sugar, and peanuts. Removing these foods for a period of time can provide invaluable information on what foods could be triggering GI symptoms like diarrhea and constipation.
Actionable tip: Consider doing an elimination diet by removing the above foods for at least 21 days. To ensure you’re still getting your daily protein needs, try Probiotic Protein - Plant to aid your gut on a cellular level while also promoting healthy hair skin + nails.
Let’s be honest – the majority of us are dehydrated on some level. When we're dehydrated, our bodies accumulate toxins due to dysfunctional cell junctions and disruption inherent in the electrical flow of our bodies. The devices we have exposed ourselves to over the last decade produce high amounts of electromagnetic frequencies that further disrupt the ability to hydrate effectively.
Actionable tip: Reduce your EMF exposure by turning off your Wifi router at night, putting all your devices on airplane mode before bed, and use a good old fashioned alarm clock!
Move your body. Do you get bloated easily or suffer from an uncomfortable stomach after meals? Not only does exercise help reduce bloating, but studies have specifically found cardiovascular exercise 2-3 times a week is most beneficial to positively modify our gut microbiota.
Actionable tip: For bloating relief, try Debloat Food + Prebiotic after a big meal or if you’re experiencing an uncomfortable stomach. It’s a powder that you can mix with water or nut milk that will help provide instant relief but also includes ingredients to help with long term bloat reduction.
Have you ever felt like you had a rock in your stomach during an argument or have diarrhea before giving a big presentation? Our gut is our second brain and very sensitive to our emotions. Not all stress is negative (i.e. exercise), however, most of us are living with moderate-high levels of chronic stress which has detrimental effects on our gut, especially over an extended period of time.
Actionable tip: We often focus on removing foods from our diet when doing a gut cleanse. We should also examine removing causes of stress in life. I love recommending a day of digital detox for my patients to disconnect from the world and reconnect with themselves.
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