Gut Health | March 16, 2023
8 Daily Habits for Digestive Bliss—Support Your Gut Now and Forever
You know your gut and wellness need some TLC, but you’re really not sure what to do or where to start…
Straight from the Pepto Bismal commercial, “when you have nausea, heartburn, upset, stomach, indigestion, diarrhea…” your body is actually trying to communicate with you. It doesn’t want you to take a pill or a swig of some pink drink. Rather, it’s saying “Hey friend, I need a little help…something isn’t quite right in here.”
But, what can you really do? You are uncomfortable and you just want the discomfort and pain to go away. And, you don’t want to sacrifice all the foods you love and live off quinoa and kale for the rest of your life.
Fear not, I’ve been in your shoes before and I’ve got you covered. There is hope and healing is absolutely possible.
Believe it or not, the power lies, in your daily habits. But, before we get to the solution, let’s examine and understand the problem. I mean, what’s so wrong with relying on a pill or that pink drink?
An Introduction to Your Gut
Your digestive system is the hub of your health. In fact, it’s connected to almost every other system in the body. It impacts how your feel, your mental well-being, your skin tone, your ability to lose weight and so much more. The gut is the true foundation of wellness.
When you are experiencing discomfort it’s your gut’s way of communicating with you. It’s letting you know that something is off balance and needs fixing. While it’s tempting to turn to medicine, it’s not the answer. In fact, while these over-the-counter medications typically provide immediate relief, they typically do more harm than good when it comes to the long-term health of your gut.
We are here to relieve the discomfort for good, not for an hour. And, that begins with a basic understanding of your gut and how it works.
Your Gut Microbiome
Fun fact, there are more bacteria in your body than cells. Over 1,000 species of small organisms live in your gut creating an ecosystem known as the gut microbiome and these microbes have a profound and direct impact on your gut health and overall health.
The bacteria in your gut fall into one of two camps: beneficial or harmful.
In the beneficial camp, we find a variety of bacteria that are responsible for several body functions inside and outside of the gut. Inside the gut, they impact how you process your food, your ability to absorb the nutrients from your food, how efficiently you eliminate toxins, and the strength of your immune system. Outside the gut, they are professional networkers working with complex communication networks.
Your Gut’s Network (The Connections)
Your gut’s network is like a web and your gut sits at the center of it all. Your gut is connected to your liver, kidneys, heart, lungs, brain, and so on. It’s intertwined in almost every system of the body.
Your Gut-Brain Axis
To put it simply, the gut-brain axis is the connection between your gut and brain. In a nutshell, when your gut is happy so is your brain, and vice versa. Without getting too technical, the two are hardwired together by the enteric nervous system, connected physically by some 500 million neurons, and connected directly by the vagus nerve. They are like best friends, always in constant communication.
Total Body Impact
So, you see, when digestive discomfort rears its ugly head, it’s actually much bigger thanks to that popular and well-connected gut of yours. Without proper TLC, the problem is likely here to stay and could potentially get worse.
This is where daily habits become your most powerful weapon.
8 Daily Habits for Digestive Bliss
Let’s first address the number one question, “why not just do a cleanse or go on a special diet?” It’s a valid one for sure. There are a few reasons:
- They are short-term: while they may correct the problem temporarily it’s likely to come back.
- They can actually be very harmful to your gut microbiome.
- They are not sustainable.
Here’s the fact, you practice daily habits more than you do any other thing. So what would happen if those daily habits served you?
There would be no need for going on a diet or some crazy juice cleanse. Rather, you would be focusing on and supporting your health every single day.
Habits and consistency generate long-term impact.
The habits might be small, but they are mighty my friend and they have the power to support you for the rest of your life.
1. Keep the fake foods out (at least 80% of the time).
Processed foods are often high in sugar, unhealthy fats, and artificial ingredients that can be tough on your digestive system. When you eat too many processed foods, it can throw off the balance of good and bad bacteria in your gut, which can lead to problems like bloating, gas, and even more serious issues.
These foods don’t serve you, but that doesn’t mean you have to be perfect. Be sure to keep your processed food consumption to a minimum. Remember, there are a variety of delicious whole-food snacks and desserts you can choose from instead.
2. Make whole foods the center of your diet.
Whole foods are foods that are as close to their natural state as possible, like fruits, vegetables, whole grains, and lean proteins. When you eat these foods, your body is able to break them down and absorb the nutrients more easily, which is great for your gut health!
Whole foods are also packed with fiber, which is important for keeping your digestive system running smoothly. Fiber helps to keep things moving along in your gut, which can prevent problems like constipation and bloating.
3. Hydrate with high-quality H20.
When you drink water, it helps to flush out waste and toxins from your body, which is especially important for your gut. Your gut is home to trillions of bacteria, some of which are good and some of which are bad. When you drink enough water, it helps to keep the balance of bacteria in your gut in check, which is super important for your digestive system to work properly.
So, how much water should you drink? Well, a good rule of thumb is to drink half of your body weight in ounces of water each day. For example, if you weigh 100 pounds, you should aim to drink 50 ounces of water daily. It might seem like a lot, but it’s super important for your gut health!
4. Exercise or engage in physical activity at least three times a week.
Exercise is not just good for your muscles, but it’s also great for your gut health. Regular exercise can help to improve your gut motility, which means things move along more smoothly in your digestive system. This can help prevent problems like constipation and bloating. Exercise also helps to reduce stress, which can have a positive impact on your gut health. So, whether you’re taking a walk, hitting the gym, or playing a sport, make sure to get moving and keep your gut happy and healthy!
Shoot for a minimum of 30 minutes of movement at least three times a week.
5. Destress daily.
When you’re stressed, your body produces hormones that can disrupt the balance of bacteria in your gut, leading to problems like bloating, gas, and even more serious issues. That’s why it’s important to find ways to manage stress and keep it under control. This can include things like meditation, deep breathing exercises, yoga, or simply taking a break to do something you enjoy.
6. Support with supplements.
Probiotics and digestive enzymes can be super helpful for your gut health. Probiotics are good bacteria that live in your gut and help to keep your digestive system running smoothly. Digestive enzymes, on the other hand, help to break down the food you eat and make it easier for your body to absorb the nutrients.
While you can get probiotics and digestive enzymes from certain foods, like yogurt and kefir, it can be helpful to supplement with them to make sure you’re getting enough. This is especially true if you’re experiencing digestive issues like bloating, gas, or constipation.
7. Practice positive self-talk.
Encourage and talk yourself up just as you would your best friend.
When you’re feeling stressed or anxious, it can affect the balance of bacteria in your gut and lead to digestive issues. When you’re kind to yourself and focus on the good things in your life, it can help to reduce stress and promote a healthier gut.
Note Progress.
When you write down how you’re feeling, what you’re eating, and any digestive symptoms you’re experiencing, it can help you to identify patterns and figure out what foods or behaviors might be causing issues.
For example, if you notice that you always feel bloated after eating a certain food, you can avoid that food in the future and see if it makes a difference in how you feel.
This is a time to be as in tune with your body as possible. Remember, it’s constantly communicating with you and journaling will help you decipher what it is telling you.
Make time to take some notes on how you feel every week.
Embrace the Journey
Alright, friend, this journey will have twists and turns, bumps and hurdles, and maybe even some hills to climb…but it is so worth your time and investment.
Be patient and positive. You are striving for progress, not perfection, and every day that you take steps (even tiny ones) to support your gut is a day that progress is made.
If you’re looking for some extra guidance in this area, or just don’t know where to start, I would love to invite you to my 30-Day Gut Reboot to jump-start your digestive wellness journey. You’ll be guided through the process of implementing daily habits that will help relieve digestive discomfort and serve you for a lifetime!
I’m Nicole Spires
I’m a wellness advocate, a nerd when it comes to digestive wellness, and a mom working to keep the whole family healthy. I’m the creator of Daily Habits for Digestive Wellness, a course dedicated to achieving foundational wellbeing.
A FEW OF MY FAVORITE THINGS
01 | PROBIOTICS
Little helpers that seed the gut with daily friendly bacteria.
02 | DIGESTIVE ENZYMES
My go-to digestive aid and secret weapon when bloating or indigestion strikes.
03 | SUPERFOOD ALGAE
A daily dose of nutrients to keep me feeling (and looking) young and filled with energy.
LEARN WITH ME
Take your digestive health into your own hands with Daily Habits for Digestive Wellness.
ABOUT THE BLOGGER
I’m Nicole Spires
I’m a former college athlete, wellness advocate, outdoor enthusiast, and mom working to keep the whole family healthy. I’ve created this page to share the journey and (hopefully) inspire and support you along the way.