Foundation: an underlying basis or principle (similar to: base, beginning, fundamentals, core, groundwork…)
Below are 7 foundations that support gut/digestive and overall health. If you are working on improving your digestive health, address these foundations first. You won’t be able to perfect them all and that is ok, but if one or more are a big issue for you, take the time to address and improve them before moving on to or at least during other therapies/recommendations.
1. Prevent Foodborne Illness:
It’s estimated that 1 in 6 Americans get food poisoning every year and that 1 out of 9 people who experience food poisoning go on to develop IBS (irritable bowel syndrome). You can help protect yourself and others from getting sick:
- Clean: wash hands and surfaces often.
- Separate: avoid cross contamination between raw meats/fish/eggs and other foods (use separate knives and cutting boards, wash hands…).
- Cook: follow instructions and use a thermometer to cook to correct temperatures (I highly recommend using a thermometer for meats and fish. Not only does it make sure you don’t undercook, it helps you not overcook as well.).
- Chill: refrigerate perishable foods promptly, usually within 2 hours or less. (think about lunch boxes, parties, picnics)
Learn more here: https://www.cdc.gov/foodsafety/index.html
2. Diversify Your Diet with Plants:
Studies show that consuming >30 different types of plants (vegetables, fruits, whole grains, legumes, nuts, seeds) throughout the week helps ensure microbial diversity in our gut and immune supportive phytochemicals in our system. Benefits include:
- provides protective antioxidants
- increases likelihood of meeting vitamin and mineral needs
- supports optimal gut microbiome health
- increases diversity in our own microbiome
- can change the metabolites your microbiome produces
- helps maintain integrity of the gut wall
- increases SCFA (short chain fatty acid) production which lowers the pH of the intestines, inhibiting growth of pathogenic microbes
- increases polyphenols which have positive effects on the microbiome
- all of which can reduce your risk of chronic diseases (T2 diabetes, inflammatory bowel disease, rheumatoid arthritis, asthma, certain cancers)
- Follow me on Instagram or Facebook @kupernutrition for plant diversity meal and snack ideas!
3. Move Your Body Throughout The Day:
Avoid sitting for long periods of time. Instead, practice standing up, stretching, walking, dancing, or other gentle movement every hour, even if it is just a few minutes each time. Gentle movement can help aid:
- stomach emptying (gastroparesis)
- bowel movement (constipation, bloating)
- stress reduction (IBS)
- and many more benefits!
Try out some yoga poses that can help aid digestion!
17 minute yoga flow for better digestion: https://www.youtube.com/watch?v=tvVHL0eU13M
30 minute yoga for better digestion: https://www.yogabycandace.com/blog/30-minute-yoga-for-better-digestion-video
4. Support Your Circadian Rhythm with Consistent Sleep/Wake Times and Meal Times:
Support your circadian rhythm by getting consistent (as often as you can) good quality sleep (7-9 hours/night) between sunset and sunrise and eat at consistent meal times during the day = optimal digestive function!
Circadian rhythms are physical, mental, and behavioral changes that follow a 24 hour cycle. Responds primarily to light and dark but also to meal times!
Tips:
- Go outside in morning sunlight 10 + minutes (in the winter try a light box).
- Eat within an hour or two of waking; eat every 3-4 hours; stop eating 2-4 hours before bed.
A healthy circadian rhythm supports proper gut functions such as: motility, digestion, absorption, electrolyte balance, and cell proliferation.
5. Hydrate Well (+ electrolytes):
Mild dehydration (the absence of a sufficient amount of water in your body) is quite common. Your body’s natural response to dehydration is thirst. Drink enough fluids throughout the day so you don’t get thirsty and if you receive a thirst signal, hydrate quickly. Some mild/moderate symptoms of dehydration are:
- headache
- fatigue
- dry mouth
- nausea/decreased appetite
- constipation
- dark urine
- … (and more)
Drink mostly water throughout the day (keep it available at all times). But here are some other fluids that can help you stay hydrated:
- coconut water
- tea
- bone broth
- milk/milk alternative
- electrolyte enhanced water
Whether you are dealing with constipation, diarrhea, increased sweating, muscle cramps and soreness, increased stress, inflammation, or infection you may benefit from hydration with added electrolytes.
The most common added electrolytes in a packet or electrolyte drink are sodium, potassium, and magnesium (+ other ingredients such as sugar, added B vitamins, vitamin C, etc.)
My favorite electrolyte powder is: Seeking Health Optimal electrolyte powder (3 different flavors in a container with scoop or individual packets) (just mix with water) (it has a fizz).
A great resource for making your own “mineral mocktail” (more cost effective) from nutritionbyrobyn here…https://www.nutritionbyrobyn.com/mineral-mocktail-freebie
6. Rest and Digest (Rest and digest (parasympathetic nervous system) > Fight or Flight (sympathetic nervous system))
Eating in a rest and digest state allows your body to send its energy/blood flow/communication to your digestive system so your organs can optimally break down food, move food along, secrete digestive enzymes and juices, absorb nutrients, and expel wastes. How can you rest and digest well?
- Daily breath work (your breathing is the quickest way to switch from fight/flight to rest/digest). Slow your breath. Deepen your breath. Breathe into your belly instead of your upper chest/shoulders. Take a few of these breaths before and after you eat.
- Take the time to sit down and eat with minimal distractions. Chew your food well and savor it. (I understand that this is not always easy but it does help reduce unwanted GI symptoms and enhances nutrient absorption)
- Take a leisurely walk in nature before or after a meal (or any time of the day).
- Make a new habit of meditating daily. You can start with 1 minute! Work your way to 5 minutes, then to 10 minutes. If you practice consistently, that is all it takes to start gaining its many benefits. I find apps very helpful. Here are a few of my favorites:
- Simple Habit
- Calm
- Mahana (Cognitive Behavioral Therapy for IBS)
7. Consistently Practice What Works For Your Body:
Your body, life/health experiences, nutrition/lifestyle needs are unique to you. Take note of what foods, beverages exercises, other lifestyle habits make you feel good and help you achieve your goals and practice them consistently. On the other hand, take note of those things that worsen how you feel and hinder your goals. (to note: these can change over time).
Sometimes, especially with gut health, it’s hard to know what is helping or hurting. A trusted professional who specializes in gut health can help you navigate which direction to take and help you find what works for you faster and more easily.
As a Registered Dietitian Nutritionist specializing in gut health, I would love to help you navigate which food, supplement, and lifestyle choices make you feel the best and accomplish your health goals faster and easier. Click the link below to schedule a free 10 minute discovery call where we can see if working together is the right fit for you! https://my.practicebetter.io/#/617aaf103980330c9805d7de/bookings
or email me at chelsey@kupernutrition.com.
Kuper Nutrition 