We caught up with Kristen Stavridis, Nutritionist BSc (Hons) who shares her tips for maintaining a healthy mind, body and most importantly gut. Gut health has become one of the biggest trends in the health space over the past few years. It has not only taken social media by storm, but there has also been a big rise in research and development in the space, on keeping this system as healthy as possible. Follow her secrets below:
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As a nutritionist, I like to focus on the gut primarily when it comes to clients’ wellbeing and my own as it’s not only where food is digested and absorbed, but it also has a role to play in our longevity, our immune system, our skin, fertility, hormones, our cravings, mental health and even sleep quality. If you are looking to improve your health in any way, shape or form, start from the gut. There are many ways you can do this and lots to think about when it comes to improving your gut health, so I have outlined the main ways below.
- Add more plants into your diet
Within our gut, specifically in our large intestine lies something we call the gut microbiome. This is where trillions of microorganisms, mainly bacteria, live. These bacteria have a role to play in keeping the gut healthy, supporting breakdown of food we eat and even producing some vitamins for them and our body to use. Our gut bacteria loves fiber from plant foods such as fruits, vegetables, nuts and seeds, so when we consume them regularly and with every meal, it feeds this good bacteria and helps it thrive. I aim to get at least 2 different plants on my plate with every meal I have. This helps reduce bloating, reduce constipation risk and supports better digestion and gut health.
- Take a probiotic and eat prebiotic rich foods
Probiotics can be found in some foods like Greek yogurt, but also can be taken in supplement form. These are live cultures of good bacteria that can be consumed to help support a boost in healthy bacteria in the gut. Probiotics have an array of research behind them, showing the benefits for digestion, reducing bloating and even for reducing risk of depression. Prebiotics are found in high fiber rich foods and are “food” for the gut bacteria. When we take prebiotics in a supplement or we get it through foods, (different to probiotics) it helps keep the existing bacteria healthy and thriving in our gut. I recommend everyone take a good quality probiotic supplement daily, and seek out good quality sources of prebiotic rich foods like artichokes, cauliflower and broccoli.
- Reduce alcohol and caffeine
Something I like to practice especially when I had my own gut health transformation a few years ago was having less alcohol and swapping regular coffee for decaf coffee. Although alcohol can be fun, sometimes when we are drinking it too regularly it can be very harmful to our gut health. Alcohol causes our stomach acidity to rise, and can wipe away a lot of the beneficial bacteria in our large intestine which we need for digestion. Consuming too much caffeine can dehydrate the gut and our body in general, and can lead to constipation and issues with digestion also. I recommend switching some alcoholic drinks to non alcoholic, and some of your coffees to caffeine free.
- Sleep
Sleep may not be one of the things that you expect to be on the list when it comes to improving your gut health, but it is actually one of the most important factors. Our sleep quality is directly correlated with our gut health. When we are not sleeping well, this can have a negative effect on gut hormones and digestion. If we want to support better gut health and digestion, I recommend 8-9 hours sleep. Keep in mind also that women may need more rest depending on their cycle.
- Movement
Lastly, movement and exercise in general is vital for your gut health. When we are not moving our body regularly, we increase the risk for constipation, bloating and indigestion. I recommend a light walk after a big meal, and moving daily. It is also important to note too that posture is important when it comes to supporting a healthier gut. When we are sitting at a desk for most of the day working, we may not realize that our posture is being compromised. Making an effort to move more and sit straight as much as we can instead of slouched over can improve our gut health.