Reasons Why You Aren’t Sleeping + Tips To Combat Sleep Issues

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:

Root Cause

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.

Prioritize Fiber-Rich Foods

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.

1. Soluble Fiber:
   • Function: Dissolves in water to form a gel-like substance.
   • Benefits:
     • Cholesterol Regulation: Soluble fiber can help lower blood cholesterol levels by binding to cholesterol molecules and removing them from the body.
     • Blood Sugar Control: It slows down the absorption of sugar, helping to regulate blood sugar levels.
     • Weight Management: Soluble fiber can contribute to a feeling of fullness, aiding in weight management by reducing overall calorie intake.
2. Insoluble Fiber:
   • Function: Does not dissolve in water and adds bulk to the stool.
   • Benefits:
     • Digestive Regularity: Insoluble fiber promotes regular bowel movements by adding bulk to the stool and preventing constipation.
     • Colon Health: It can contribute to a healthy colon by supporting the movement of material through the digestive system.

Why Fiber is Important for Digestive Health:

1. Promotes Regular Bowel Movements:
   • Insoluble fiber adds bulk to the stool, preventing constipation and promoting regular bowel movements. This helps maintain a healthy digestive system.
2. Supports a Healthy Gut Microbiome:
   • Fiber serves as a prebiotic, providing nourishment for beneficial bacteria in the gut. These bacteria play a crucial role in maintaining gut health and supporting the immune system.
3. Prevents Diverticular Disease:
   • Adequate fiber intake is associated with a lower risk of developing diverticular disease, a condition characterized by the formation of small pouches in the colon.
4. Manages Weight:
   • High-fiber foods are often nutrient-dense and can contribute to a feeling of fullness. This can be beneficial for weight management by reducing overall calorie intake.
5. Regulates Blood Sugar Levels:
   • Soluble fiber slows down the absorption of sugar, helping to regulate blood sugar levels. This is particularly important for individuals with diabetes or those at risk of developing diabetes.
6. Lowers Cholesterol Levels:
   • Soluble fiber binds to cholesterol molecules and helps remove them from the body, contributing to lower blood cholesterol levels.

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.

Probiotics and Fermented Foods

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:

1. Maintains Gut Microbial Balance: Probiotics contribute to a balanced gut microbiome, preventing an overgrowth of harmful bacteria and promoting the growth of beneficial ones.
2. Supports Digestive Function: Beneficial bacteria in the gut aid in the digestion and absorption of nutrients. They also help break down certain substances that the body may struggle to digest on its own.
3. Enhances Immune Response: Probiotics play a crucial role in supporting the immune system, which is closely intertwined with the health of the gut. A well-balanced gut microbiome contributes to a robust immune response.
4. Potential for Mental Health Benefits: There is emerging research suggesting a connection between the gut and the brain, known as the gut-brain axis. Probiotics may play a role in supporting mental health and well-being.
5. Prevention of Gastrointestinal Disorders: Regular consumption of probiotics and fermented foods is associated with a reduced risk of certain gastrointestinal disorders, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

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.

Hydration is Key

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.

Mindful Eating Practices

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.

1. Chewing and Digestion: Mindful eating involves paying close attention to the act of chewing. Thoroughly chewing food breaks it down into smaller particles, easing the digestive process. This not only supports nutrient absorption in the small intestine but also reduces the strain on the stomach.
2. Connection to Satiety: Mindful eating encourages an awareness of hunger and fullness cues. By eating slowly and savoring each bite, individuals are more likely to recognize feelings of fullness, preventing overeating and promoting weight management.
3. Stress Reduction: Eating mindfully involves being present and attentive to the sensory experience of eating. This practice can help alleviate stress, as it shifts focus away from external stressors and fosters a calming connection with food.
4. Improved Nutrient Absorption: Proper digestion begins in the mouth, where enzymes in saliva start breaking down carbohydrates. Mindful chewing aids in the initial stages of digestion, allowing for better nutrient absorption downstream in the digestive tract.
5. Enhanced Digestive Enzyme Release: Mindful eating stimulates the release of digestive enzymes. As the senses engage with the food, the body anticipates digestion, leading to the secretion of enzymes that facilitate the breakdown of macronutrients.
6. Reduction of Gastrointestinal Discomfort: Eating too quickly or while stressed can contribute to gastrointestinal discomfort, such as bloating and indigestion. Mindful eating reduces the likelihood of swallowing air and minimizes the strain on the digestive system.
7. Cultivation of Gratitude: Mindful eating encourages a sense of gratitude for the food being consumed. This positive mindset can impact digestion by promoting a relaxed state, allowing the body to more effectively process and assimilate nutrients.
8. Mind-Body Connection: Being present during meals fosters a strong mind-body connection. This connection is vital for optimal digestion, as it allows the brain to send appropriate signals to the digestive organs, optimizing the release of digestive juices.
9. Prevention of Emotional Eating: Mindful eating helps individuals distinguish between physical hunger and emotional triggers for eating. This awareness reduces the likelihood of consuming food as a response to stress, boredom, or other non-physical cues.
10. Promotion of Healthy Food Choices: Mindful eating encourages conscious food choices by emphasizing the importance of savoring and enjoying each bite. This mindfulness can lead to a greater appreciation for nutrient-dense foods, supporting overall health.

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.

Limit Processed Foods and Sugar

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.

Identify Food Sensitivities

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.

Manage Stress Levels

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.

Regular Exercise

Engage in regular physical activity to support overall health, including digestive function. Exercise helps stimulate bowel movements and contributes to a healthy gut environment.

Adequate Sleep

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.

Comprehensive Testing

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.

Increases circulation

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!

Follow me on IG for additional wellness tips, tricks, and routines!

I feel like everyone says this but…..HOW IS IT THE HOLIDAY SEASON ALREADY?! Wild but then again it’s also gift guide season — my favorite! I love creating these wellness gift guides to help yourself or your friends + family end and start the year with the tools they need to make 2024 another amazing year!

Here are the details & the links that you have been asking for….

Nectar Essential Daily Hydration – AMAZING hydration packs that actually taste amazing and perfect for the post-workout routine to replenish yourself of your electrolytes

Oura Ring Sleep and Health Tracker – I have had one for 2 years now and I have ZERO regrets. I purchased this during a time of a lot of sleep issues. After 3-5 months of use my sleep cycle was completely different and it is a great add on to my wellness routine. It also tracks my cycle and it has NEVER been wrong on my phases or my period start date. I will be purchasing this for someone on my Christmas list as well. $50 when you use the link above

5 Min Journal – If the person you are shopping for is really just starting their wellness routine The 5 Min Journal is a great place to start. Gratitude is the catalyst into mindset and growth. This journal allows you to start a gratitude routine by writing down 3 things you are thankful for and then 3 things that went well at the end of the night. Perfect, easy, simple but impactful.

Atomic Habits Book – A great read to kick off the new year and understand the power of routines, and building the right habits. I recommend this book to anyone looking for a place to start on their personal development and wellness journey.

Le Spoon from The Skinny Confidential – Lymphatic drainage at home but on a whole new level. This body gua sha makes it so fun and easy to give yourself a detoxifying massage right in the comfort of your home. For sure adding this to my list!

Infrared Sauna/ Cold Plunge – I feel like facilities are popping up everywhere and if you have been in the wellness community for some time then you know the benefits of infrared and cold plunge on your mind and body.

Pique Tea Matcha – I have become even more of a matcha girl this fall and winter. Pique has always been my go because of its taste and consistency. It blends well into matcha lattes and recipes I am using matcha in. If you or the wellness interested person in your life are interested in matcha I highly recommend this one.

Cymbiotika Vitamin C – A wellness pantry staple in my house especially in the fall and winter! Anything to boost my immune system has my stamp of approval.

Loops Face Masks – LOVE LOVE LOVE these! Self care nights just got 10x better with these face masks. They are amazing quality and do an amazing job. Your skin will thank you!

CRZ Leggings – Bougie but on a budget. I have tried a lot of leggings on amazon but these are my favorite for dupes. They don’t break the bank, don’t need constant adjustments and look amazing on. I have been in YTT training the last 6 months and they have been my go-to leggings for all trainings.

Wthn Acupressure Mat – If you haven’t heard of acupressure before you will soon. I have a feeling this is going to become super popular in 2024. I have had my mat since 2021. I just had my son and needed something to relieve some swelling issues especially in my feet. I used this along with lymphatic drainage massage and now it is a staple in my wellness routine. You will probably find me watching TV and laying on this mat 3-4 times a week.

Olie Yoga Mat – Its expensive but honestly I have tried way too many yoga mats especially being a soon yoga instructor. This one has my heart and I added a new one to my personal christmas list as a back up just in case.

The Collective Studios on Demand – If you are looking for a platform with an array of AMAZING workouts I recommend The Collective Studios on Demand. This is actually the studio I work for but I do not speak from a biased place. I actually started using the platform before I ever stepped foot in the doors to the studio. After having my son and not moving my body for 3 years I needed something to do at home. I was so so body conscious as I didn’t look anything like I did pre baby. I found this app and it had everything I was looking for. Strength training, yoga, meditation, cycle and so so much more at an amazing price.

Brumate Spillproof Water Bottle – STANLEY WHO? My Stanley fell over in my yoga class as I kicked my feet out for savasana – yes water went everywhere and yes I was super embarrassed because I completely disrupted the class. NEVER AGAIN. I bought this spill proof water bottle from Brumate and I will never go back.

Seed Probiotic – If there is one thing I will always back is being better about good gut health. I think everyone has room for growth in this area of health. There is a common misconception that it’s all about what you eat when really it is far deeper than that. It’s how much sleep you are getting, how much stress you have, and so much more. I always recommend Seed to all my clients, friends and family to kick start their gut health journeys. Use code CORTNEY15 for 15% off

SAKARA – If you are looking to gift the gift of food then SAKARA is your best bet for a subscription based meal program that gives you both balanced and healthy meals that are easy to prepare. I love SAKARA’S digestive tea to complement my post-meal routine. Their chlorophyl drops are also an awesome edition of my morning water routine. With endless options you can use code XOCORTNEY for 20% off

Find Additional gifts here

Wishing you all the best for the holiday season!

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