25 Apr Gut Health Essentials
If you’re here, you’re likely aware of how crucial gut health and digestion are—not only for feeling your best but also for maintaining your energy levels, managing the rate of aging, supporting hormone function, reducing inflammation, and controlling skin issues and weight, especially during midlife. This journey is about more than just avoiding bloating or escaping that relentless sluggishness.
For those who love to cut through the clutter and get straight to the point, you’ll want to know about the 4R Protocol—a renowned framework in the nutrition world for restoring digestive health. Here’s what each “R” stands for:
- Remove: Eliminate factors that negatively affect the gut, such as bad bacteria and irritants.
- Replace: Add back the essential ingredients for proper digestion and absorption that may be lacking.
- Reinoculate: Introduce beneficial bacteria to re-establish a healthy balance of microbiota.
- Repair: Help the lining of the gut heal by providing the nutrients necessary to regenerate gut tissue.
In this short post, in addition to the 4R Protocol, we’ll explore:
- Dietary Adjustments
- Lifestyle Enhancements
- Stress and Health Management
- Additional Practices
Let’s do it!
Dietary Adjustments:
Eat Real Food: Skip the processed junk and those liquid shakes—they can really mess with your digestion. Many protein powders and shakes contain irritants that could throw your gut out of whack. Don’t even get me started on processing practices and additives that wreck your gut.
Prebiotic and Probiotic Foods: Include garlic, onions, asparagus, and bananas for prebiotics, along with yogurt, kefir, and sauerkraut for a probiotic boost to support the growth of beneficial gut bacteria.
Fermented Favorites: Add kimchi, kombucha, and miso to your meals to promote a diverse and healthy gut microbiome.
Fiber-Rich Choices: Focus on resistant starches like oats, lentils, and cooled cooked potatoes. These help feed your gut bacteria and promote regular bowel movements.
Limit Snacking: Try to eat meals without snacking in between. Snacking can decrease the production of hydrochloric acid (HCL) in your stomach, which you need for optimal digestion.
Mindful Drinking: Avoid drinking liquids with meals as it can dilute stomach acid and impair digestion. Sipping some water is fine–avoid large amounts.
Sugar Watch: Reduce intake of sugar, simple carbs, and sweets that can disrupt your gut and feed harmful bacteria.
Lifestyle Enhancements:
Stay Hydrated: Keeping well-hydrated supports optimal digestion and prevents constipation. Be sure to add electrolytes.
Eating Habits: Eat slowly and chew thoroughly to aid digestion and improve nutrient uptake.
Sleep Quality: Ensure you get enough restful sleep to help regulate digestion.
Alcohol Intake: Try to keep alcohol consumption to no more than 2 drinks per week or consider a break to help repair your digestion if necessary.
Stress and Health Management:
Stress Reduction: Look to manage your stress. Our guide for strategies to calm your nervous system is here. LINK
Medication Awareness: Review and discuss potential gut-affecting side effects of your medications with your healthcare provider.
Supplements: Consider using therapeutic grade supplements for additional gut health support—check out our recommended list.
Additional Practices:
Castor Oil Packs: Use these on your abdomen or liver area to soothe inflammation – Learn about Queen of Thrones Castor Oil Packs here.
Mayan Abdominal Massage: Explore this technique to improve circulation and support your gut-liver connection. Learn more here.
Red Light Therapy: Utilize red light therapy to reduce inflammation, enhance tissue repair, and improve gut health. Learn about Orion Red Light Therapy here.
Remember, the journey to better health is unique and digestion can be a complex issue. These issues are not solved with one magic bullet, so choose strategies that resonate with you and fit your lifestyle! If you’re dealing with chronic issues, you may want to get some help from a qualified professional.
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