Why is it so essential to maintain good gut health, and how does this impact your day-to-day life?
Hello, my fellow entrepreneurs, business owners, working moms, students and you.
I hope you feel energetic and productive these days and you are thriving at work, college or any project. If not, I have a good topic for you this month. It’s a famous topic that you can read everywhere, literally. And if you haven´t paid attention to this topic, I will explain it in a few words, so you can get an understanding, and hopefully, benefit.
The importance of gut health
Many of today’s illnesses start from the absence of good nutrition, micronutrient deficiency, hormone imbalance, microbiome imbalance of similar conditions. Western medicine has been focused on studying the gastrointestinal system for the past few decades.
Look at it this way: We eat to get energy and nutrients so our body can work efficiently. Food goes through our gastrointestinal system — in other words, our gut. If we don´t get enough nutrients, our brain, like other organs, will not function correctly. We start to get chemical imbalances, not producing essential hormones and chemicals important for our body to function correctly.
Even though we are eating food to get energy, it doesn´t mean that food will be the optimal way to get positive energy that can help coordinate all our body movements and function. That includes our focus, which is essential to perform efficiently.
How can we maintain good gut health?
As an integrative health coach, I like to add and adjust. Let me give you some tips that can help you keep your gut healthy.
1. Know what a microbiome is
Microbiome refers to a community of trillions of bacteria that live in your gut. There are two main kinds; I will simply call them “good” and “bad” (harmful) bacteria.
Good bacteria support your gut health. An excellent way to maintain them is to consume:
Probiotics — yogurt without added sugar, kefir, miso, tofu, and fermented food like sauerkraut, pickles, kombucha, sourdough, and raw vinegar.
Prebiotics — onions, garlic, leeks, bananas, fruits, asparagus, peas, eggplant, honey and green tea.
Let´s not forget to name the harmful (bad) bacteria in our gut. These bacteria are fed by food that is not so healthy, like refined sugar, fried food and medications. And in some people, contributors include gluten, lactose, some seeds and others.
2. What you can eat to feed your gut and keep it healthy
I suggest you consider eating more of these
Flaxseed: These tiny seeds are rich in omega-3 and fiber. Add them to your pancakes, smoothies, and cakes. It is a suitable egg replacement for a vegan cake.
Quinoa: This superfood is easy to digest and contains B vitamins, iron, zinc, potassium, calcium and vitamin E. You don´t need to eat a lot for the superpower benefit. Add it to your salads, rice, soups, and bowls.
Greek yogurt: This is a gut-friendly probiotic. I particularly love it because it is versatile; you can use it in salty or sweet recipes. Use it as a replacement for mayonnaise in your favorite dressings, to replace milk in some cake recipes, create delicious breakfast bowls with oats and fruits, and more.
Oats: This grain is high in fiber, low in calories and packed with micronutrients. I love adding it to my pre-workout meals because it is a good energy source. I even like it for dinner because it gets me whole, and it is easy to digest. Your body will use oat micronutrients to help you sleep well.
Chia: I couldn´t miss these little ones — complete in fiber, Omega-3, protein and micronutrients like calcium, manganese and phosphorus. You can add them to your morning routine. Soak them overnight in water or almond milk and add them to your breakfast.
These are a few foods that I recommend to add in your diet. Remember to continue eating fruits and vegetables, and to reduce refined sugars, processed food, and alcohol. These actions will benefit your gut health and keep you energized, productive, and focused at work.
Have a wonderful and bright month!