As a holistic health coach who specializes in gut related issues I spend a lot of time researching, reading and listening to experts in the space on this topic. Digestive health based research is also changing and evolving as the data continues to grow. This is amazing news because the more data there is the more we can simplify that into tangible items that you can use on your journey to mastering your gut health.
When I meet with a client and their issues is digestive based there are a range of questions I will ask to better understand exactly what has been going on and how long. A lot of the time people don’t realize they have an issue until it starts showing up for them in a physical manner — upset stomachs, bowel issues, acid reflux, etc. By taking the time to reflect on even the smallest moments that could have culminated into an issue is so important.
If you are having GI issues here are my fool proof ways elevate your digestive well being in a holistic way:
This may sound redundant especially in the world of social media. You have likely heard this a multitude of times but I think its really important to highlight again just in case. While adopting the lifestyle changes I am highlighting next is beneficial, addressing the root cause of digestive issues is vital. Consider consulting with a healthcare professional to investigate underlying factors such as food allergies, infections, or gastrointestinal disorders. Understanding and addressing the root cause will contribute to more effective and sustainable improvements in gut health.
One example I can give you from life experience is actually my husband, he was suffering from extreme acne on his face along with digestive upset. He was never the healthiest eater before we got together but with health and wellness being a focal point in our lives now he was struggling to understand why despite having a balanced diet, moving his body and using proper skincare products he was still suffering. For months I suggested he remove gums (like those found in nut based milks) from his diet. He just would not budge on it. For so long I would suggest the change and he would say “but I just cant give up my creamer.” One day we were driving in the car and he was complaining and I finally gave him an ear full, lovingly lol, telling him he has to make the change. We got home and he threw away his favorite almond milk creamer – low and behold a week later he was acne free and major digestive upset had dissolved. There are still triggers for him but I am telling you this to showcase an example of if you want to fix an issue you have to be willing to remove something even if you love it. That may be the root issue, even if you don’t want to believe it.
Including a variety of fruits, vegetables, whole grains, and legumes in your diet is essential. Fiber supports a healthy gut by promoting regular bowel movements and providing a source of nourishment for beneficial gut bacteria. It is a type of carbohydrate found in plant-based foods that the body cannot fully digest. There are two main types of dietary fiber: soluble and insoluble.
Why Fiber is Important for Digestive Health:
To incorporate more fiber into your diet, focus on consuming a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. Gradually increasing fiber intake and staying well-hydrated can help your digestive system adjust and function optimally. It’s essential to note that a well-rounded diet with a mix of both soluble and insoluble fiber sources is ideal for reaping the full range of benefits for digestive health.
Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, kimchi, and kombucha into your diet. These foods introduce beneficial bacteria to the gut, supporting a balanced microbial environment.
Function of Probiotics: Probiotics are live microorganisms, primarily beneficial bacteria, that confer health benefits when consumed in adequate amounts. These microorganisms help maintain a balanced and healthy gut microbiome.
Benefits of Probiotics:
Balancing Gut Microbiota: Probiotics contribute to the balance of the gut microbiota by promoting the growth of beneficial bacteria and inhibiting the growth of harmful microorganisms.
Immune System Support: A significant portion of the immune system resides in the gut. Probiotics play a role in supporting immune function and defending against harmful pathogens.
Sources of Probiotics: Probiotics can be obtained from supplements or naturally through fermented foods. Common probiotic strains include Lactobacillus and Bifidobacterium.
Function of Fermented Foods: Fermented foods undergo a process of lactofermentation, where natural bacteria feed on the sugars and starches in the food, creating lactic acid. This process not only preserves the food but also enhances its nutritional value and introduces beneficial bacteria.
Benefits of Fermented Foods:
Increased Nutrient Bioavailability: Fermentation can increase the bioavailability of certain nutrients, making them easier for the body to absorb.
Improved Digestibility: The fermentation process breaks down certain compounds that may be difficult to digest, making the food more easily digestible.
Sources of Fermented Foods: Fermented foods are diverse and include options such as yogurt, kefir, sauerkraut, kimchi, miso, tempeh, and kombucha. Including a variety of these foods in your diet ensures exposure to different strains of beneficial bacteria.
Why Probiotics and Fermented Foods are Important for Digestive Health:
Incorporating a variety of probiotic-rich foods and fermented options into your diet provides a diverse array of beneficial bacteria, contributing to the overall health and functionality of your digestive system. As with any dietary changes, it’s advisable to introduce these foods gradually, especially if you are not accustomed to them, and consult with a healthcare professional if you have specific health concerns.
Ensuring you drink an adequate amount of water throughout the day is crucial. Proper hydration helps maintain the mucosal lining of the intestines and supports the overall digestive process.
Adopting mindful eating practices, such as eating slowly and chewing your food thoroughly, promotes proper digestion. Being present during meals aids in nutrient absorption and overall digestive well-being.
Adopting mindful eating practices involves cultivating a more intentional and aware relationship with food. By incorporating these practices into your routine, you can positively impact digestion, promote optimal nutrient absorption, and foster a healthier relationship with the act of eating. Whether practicing alone or with others, the benefits of mindful eating extend beyond the physical act of consuming food, encompassing mental and emotional well-being.
Reduce the intake of highly processed foods and added sugars in your diet. These substances can disrupt the balance of gut bacteria and contribute to inflammation in the digestive tract.
Pay attention to how your body reacts to certain foods and identify and eliminate potential triggers, such as gluten or dairy. This can help reduce inflammation and promote healing in the digestive system.
Incorporate stress-reducing techniques like meditation or deep breathing into your daily routine. Chronic stress can negatively impact digestion, making stress management crucial for gut health.
Engage in regular physical activity to support overall health, including digestive function. Exercise helps stimulate bowel movements and contributes to a healthy gut environment.
Prioritize a consistent sleep schedule and aim for 7-9 hours of quality sleep per night. Sleep is essential for overall well-being, including the repair and maintenance of the digestive system.
Seeking professional guidance through comprehensive testing is a pivotal step in understanding and optimizing your digestive health. Holistic lifestyle testing, conducted by qualified healthcare professionals, involves a thorough examination of various factors, such as nutrient levels, food sensitivities, hormonal balance, and gut microbiome composition. Holistic testing provides personalized insights into your body’s unique needs and challenges. It can uncover specific dietary and lifestyle factors that may be impacting your digestive system, allowing for targeted interventions.
Professionals can identify underlying issues that might contribute to digestive discomfort, such as nutrient deficiencies, imbalances in gut bacteria, or inflammation. Addressing these root causes is essential for long-term digestive health. Holistic testing goes beyond one-size-fits-all approaches, offering tailored lifestyle recommendations based on your individual results. This may include dietary modifications, stress management techniques, and personalized exercise plans.
Holistic lifestyle testing facilitates the development of a long-term wellness strategy. By addressing the root causes of digestive issues and implementing sustainable lifestyle changes, you can promote enduring digestive health and overall well-being.
Incorporating comprehensive testing into your approach to digestive well-being offers a holistic and individualized perspective. By working with healthcare professionals, you gain valuable insights that guide targeted interventions, ultimately leading to a more resilient and balanced digestive system.
I hope this helps each of you learn more about your digestive health and methods to realign yours! Coaching programs are always available on a customizable basis. Learn more about my coaching packages here! And don’t forget to follow on IG for all the wellness content.
Did you know that dry brushing is actually a 5,000 year old Ayurveda practice that is used to release excess toxins from the lymphatic system? The ancient Egyptians also used dry brushing as a way to exfoliate their skin. Before we get into the benefits of dry brushing and how you can add this into your wellness routine, let’s talk about lymphatic drainage.
If you don’t know your lymphatic system is responsible for keeping your body fluid levels in balance and defends the body against infections. Lymphatic (lim-FAT-ik) vessels, tissues, organs, and glands work together to drain a watery fluid called lymph from throughout the body. You can support this system by staying hydrated, moving your body, eating a balanced diet and lymphatic massage. One of my personal favorite methods is dry brushing because it not only supports your lymphatic system but your skin as well. I also see it as a meditative self-care practice since it allows me to take a moment out for myself once a week to focus on myself. I will typically dry brush in combination to my self tan routine since the brush is amazing at exfoliating and removing your old tan.
So what are the benefits?
Dry brushing helps remove dead skin cells and unclogs pores – leaving skin feeling softer and smoother.
The act of massage is said to help boost circulation and stimulate your lymphatic system.
Your moisturizer will work better because you will have brushed away the outermost dead skin cells.
It helps scrub off old fake tan, so you can speed through the dreaded patchy stage.
Detoxification through lymphatic release
May help in the digestive process
May give you a boost of energy
May improve the appearance of cellulite
You may be wondering – well how often do I do it and how? I personally find that 1-2 times a week accompanied by a movement routine, staying hydrated and eating a balanced diet is the best schedule for me. There are many guides online on the correct method on doing your dry brushing. I use the guide found in my favorite lymphatic book: Book of Lymph for tips and tricks. I focus on always moving toward my heart and then circular motions on my belly for digestive benefits.
I always follow up my dry brushing with OSEA Undaria Algae™ Body Oil they also carry a full set that includes an amazing dry brush (the one I have): Full Set. You can also find dry brushes like this one on Amazon for a low-cost option as well as this gorgeous one from The Skinny Confidential.
Are you going to add dry brushing into your routine? Let me know!
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