Did you know around 80% of our immune cells reside in the gut?
Many of my clients and friends are struggling with catching bugs after a virus. If we don’t want to keep picking up viruses and bacterial infections, we need a healthy gut.
Long after Winter’s gone, our gut health is still relevant in helping us fight off other viruses such as those we are susceptible to whilst travelling on Summer holidays.
So what can affect the gut?
• Medications – Antibiotics are chief offenders which don’t just kill bad bacteria but most bacteria including the good guys. Antibiotics are completely necessary to prevent serious illness from dangerous infections but they also dramatically increase the risk of viral infection. Proton pump inhibitors (PPI’s) used for reducing stomach acid, NSAID’s, and birth control pills also cause gut dysbiosis.
• Poor diet – A diet full of artificial sweeteners, sugars, fats and alcohol can cause issues in the gut. Chronic inflammation caused by a poor diet full of ultra processed foods and lacking in fibre, are thought to be behind a rise in colorectal cancer.
• Parasites – If you’ve picked up a parasite, you may start to experience problems with digestion. You may also have symptoms such as fatigue and mood change. A stool test is the best way of finding out what’s happening.
• Stress – Anxiety and stress can have a profound effect on the gut. I always recommend clients breathe slowly for 5 minutes before a meal to encourage better digestion. The calmer we are, the better our digestion. This really illustrates how the brain and the gut are connected.
• Sleep – If you’re not getting great sleep, raised cortisol levels can contribute to ‘leaky gut’. Poor sleep also tends to mess with hormones that control our appetite which means we crave sweet or salty foods – not good for the gut!
My top tips for improving gut health:
- Aim to chew every mouthful of food 20-30 times. I know. It’s a lot but aim for as many as you can. Chewing takes the strain off your digestive system further down the body.
- Diversity is key – aim to eat 30 different plant foods every week. This can include herbs and spices.
- Eat raw foods such as garlic, onions and rocket
- Eat fermented foods such as kimchi, sauerkraut and miso to fuel good bacteria.
- Eat Zinc rich foods which support production of stomach acid – broccoli, seafood, beef, pork and pumpkin seeds.
- Drink 2L+ filtered water each day
- Set aside 5 minutes to sit, BREATHE and destress!
- Avoid ultra processed foods.
Contact me at hello@chevkinova for more information and individual support.
Best regards,
Ksenia