Tips for a healthier gut and a happier mind!
When it comes to boosting your healthy gut and a happier mind, it is important to understand the importance of gut microbiota immune system interactions.
Gut microbiome comprises of trillions of microorganisms in our intestines which are responsible for promoting stability in the body and fighting external issues. A good microbiome plays a key role in keeping our gut healthy. Maintaining a healthy balance of these bacteria can become complex when lifestyle choices come into play. A diet rich in trans fats, highly processed foods, alcohol, and certain types of medications can throw off the balance of our gut-flora leading to a compromised immune system.
Here’s how to improve your gut health for a happier mind.
- Add prebiotic breakfast each morning
Have you heard of prebiotics? These dietary fibers feed your good gut bacteria, making them essential to keep your gut thriving.
As a dietary fiber, prebiotics help maintain a healthy weight, lowering your risk of diabetes, heart disease, and some types of cancer. Plus, soluble fiber found in prebiotic foods may help lower total blood cholesterol levels by lowering low-density lipoprotein or “bad” cholesterol levels. Researchers are also looking into how the fermentation of prebiotic foods in the colon may play a role in preventing colon diseases such as IBS, colitis, and colon cancer.
Here is best prebiotic supplement! Gut Performance!
Gut Performance is a prebiotic supplement gut health drink for men and women made from a blend of superfoods that nourishes your gut’s natural biome. This prebiotic supplement comes in a tasty powder that can help your digestive system, boost your immunity, and aid general gut issues. Gut Performance is scientifically formulated to help transform your gut, helping with bloating, IBS & gut inflammation.
You can add Gut Performance to your daily breakfast! Adding to your smoothies, protein shakes, breakfast foods, and baked goods — get creative and own your health from the inside out!
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- Add fermented foods to your diet
Naturally fermented foods may help strengthen your gut microbiome. Fermented foods like sauerkraut, miso, kombucha, kimchi, kefir, and coconut yogurt are loaded with gut friendly probiotics (good bacteria!) which aid in cultivating a healthy gut microbiome.
Try to make your own naturally fermented food! Below is easy fermented sauerkraut recipe:
- 1 TBSP Non-Iodized Salt Kosher, Sea Salt, Cheese Salt
- 1 Medium Sized Cabbage About 2lbs
- 1-2 TBSP Caraway Seeds (optional)
- Quart Jar with lid
- Large bowl or pot
- Cabbage Tamper (optional *see notes)
- Fermentation Weight
- Sharp knife or mandolin
- Remove the outer leaves from the cabbage. Set aside for use later.
- Cut the cabbage in quarters and then into thin, 1/8″ slices.
- Add shredded cabbage to the bowl, salting as you go to ensure full coverage.
- Allow salted cabbage to sit in the bowl for 10 minutes.
- Use a cabbage tamper to bruise the cabbage and help release its juices. Use pretty decent force, for about a minute. Let the cabbage rest for around five minutes, then repeat. *See notes
- Once you feel that the cabbage has released a sufficient amount of brine, you can begin packing it into the jar. Pack the jar tightly, using the tamper to help release any air bubbles.
- Take one or two of the cabbage leaves you set aside earlier and place it in the jar, pressing down over the shredded cabbage, and below the brine.
- Add a fermentation weight on top and push down until fully submerged. If you don’t have enough brine, add a pinch of salt and a tablespoon or two of filtered water.
- Place lid on the jar and set aside to ferment. Let it go for at least one week before tasting it. Two weeks is better. The flavor will continue to develop over time, so experiment and see how sour you like your kraut!
- When you decide it’s done, store it in the fridge. It stays fresh for months.
Would you give this a try at home? Let us know how it goes if you do!
Studies have found that cardiovascular exercise not only helps your heart, but it boosts the strength of your gut bacteria too. By monitoring exercise, diet, and analyzing bacteria strains in bowel samples, researchers were able to find that exercise benefits the health of your gut and also improves your mood.
Best exercise for your gut health: Walking, Cycling, Crunches, Yoga and Breathing Exercise.
Do you have any other suggestions? Comment down below!
- Consume Lean Protein
People with IBS or bowel sensitivity should stick with lean proteins and avoid foods that are rich in fat, including fried foods.
High-fat foods can trigger contractions of the colon, and the high fat content of red meat is just one reason to choose healthier options. Experts say that red meat also promotes colon bacteria that produce chemicals associated with an increased risk of clogged arteries.
Here is our product recommendation! Which is Tropeaka Lean Protein!
Tropeaka Lean Protein is formulated with digestive enzymes to prevent bloating and support your gut health. This organic, plant-based blend also contains the essential amino acids needed to produce mood-enhancing neurotransmitters, such as dopamine and serotonin.
Unlike fats and carbohydrates, proteins also contain nitrogen, which limits the growth of harmful bacteria. Consuming enough protein also helps you move your body more by keeping your energy levels up while curbing your cravings for the sugary, processed foods that trigger dysbiosis and poor mental health.
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- Eat mindfully
Here are tips to eat mindfully:
Relax before each meal.
Turn off all electronic devices and be sure to eat either in silence or have some relaxing music playing in the background. Our bodies digest our food better when we’re in a calm and relaxed state.
Sitting down to eat, chew your food thoroughly between bites, and focus on the taste you're experiencing. Chewing your food slowly promotes full digestion and nutrient absorption, which can help reduce digestive discomfort and maintain a healthy gut.
Give thanks and gratitude
When the meal is over, sit for a while and relax. Give thanks for the nourishment, those who grew the food, delivered the food, prepared it for you and those with whom you shared your meal (even if it’s just yourself!).