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7 Tips for great Gut Health!
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7 Tips for great Gut Health!

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Tip 1: Consume Coconut keffir.

 
This is the magical Elixr that works wonders for your gut. There are huge amounts of benefits, my favourites being;
  • It is loaded with probiotics, supporting the immune system whilst also defending against bacteria growth.
  • It has anti-carcinogenic properties which means it’s a kick ass cancer fighting food!
  • In a recent study it was determined that coconut Kefir has anti-inflammatory properties and that it can help reduce the side effects of asthma and allergies by changing the bodies response to the trigger points for these health ailments.
  • One of the other popular benefits is that it helps fight digestive issue such as constipation, diarrhoea, IBS, encouraging healthy elimination!

 

Tip 2: Get on board with pre-biotics!
 
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Prebiotics are types of dietary fibre that feed the good bacteria in our bodies. It helps reduce our disease risk and is associated with stronger bones, a rebalancing of hormones, weight loss and overall better health.
Find prebiotics in;
  • Lovewell nutritional supplements!!
  • Garlic
  • Raw Onions
  • Banana
  • Chicory Root
  • Dandelion
  • Leeks
  • Savoy Cabbage
  • Artichokes
  • Chickpeas
  • Lentils
  • Oats

 

Tip 3: Stress less
 
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You know those days when everything feels like it’s getting on top of you and you don’t know where to turn or how to get through the day? This is stress! Stress affects every aspect of our lives and can have detrimental effects on our health, none more so than our gut health. Our brains have a direct effect on our stomach and intestines and ongoing stress will have a negative impact on the healthy bacteria in our guts. When we are in a state of anxiety or fear and experience fight or flight mode, the blood flow to our gut is compromised. Our gut produces the good bacteria and contrary to popular belief, our gut produces more serotonin in our bodies than our brain does, meaning that when gut health is compromised so too is the production of serotonin. This makes it easy to
get stuck in a cyclical pattern of ill health and we can’t rely on serotonin that’s not there to bail us out. So, stress less guys! Here’s some suggestions on how to do that;
  • Focus on deep breathing. Take a breath in for a count of 4, hold for a bit and release over 6 counts. Yogi’s call our breath the “life force”.
  • Take a break from your screen. Prolonged screen use has been associated with insomnia, depression and low moods. Use your devices in moderation and if you start noticing a lull in energy it’s time to switch off and do something else.
  • Take time out to do something that serves you, maybe that’s a soak in a bath listening to a favourite podcast, having a massage or catching up with a friend you feel connected to.
  • Exercise helps trigger the release of serotonin, find something active that appeals to you and dedicate time at least a few days per week to honouring this part of your mental health.
  • Taking a walk in nature is very soothing and energising. Having some quiet time to be with your thoughts can really help to alleviate stress levels.
  • Listen to relaxing music, anything that leaves you feeling calm and peaceful.

 

Tip 4: Buy the bulk of your groceries from the perimeter aisles
 
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The fresh produce is always stored in the perimeter aisles of your supermarket. Choosing to eat a plant-based diet high in fresh fruits and organic veggies will do wonders for your gut health. Really, it’s a no brainer, stick to plant-based food and steer away from the majority of items found in a package as these are typically processed foods with most of their nutrition stripped away. These kinds of foods do not serve your health. Now, we don’t want to completely write off the middles aisles as there is a place for those foods too, be sure to check ingredients for any fillers and make sure you’re picking foods with a low sugar and sodium content. Some good examples might be;
  • Low sodium canned beans.
  • Brown rice, quinoa, whole wheat pasta
  • Avocado oil, cold pressed olive oil, grasped oil, coconut oil.
  • Nuts and seeds.
  • Organic sourdough bread, 100% whole wheat bread.
  • Apple cider vinegar.

 

 

Tip 5: Chew slowly

 
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It’s pretty simple really, slowing down the chewing of your food means your body starts to digest the food whilst it’s still in your mouth, making it less taxing on your system to break down the food. Relaxing while you eat really helps to support the nerves in your digestive system. Other benefits to slowing down while eating are; easier weight loss, better hydration, reduces risk of indigestion and reflux and the likelihood of enjoying your food even more (and who doesn’t want that?!)
 
 
Tip 6: Feast on fermented foods
 
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Fermented foods are a god send to your health, they are rich in probiotics which help keep your gut flourishing the way it should by promoting healthy bacteria growth. Consuming fermented foods have been known to;
  • lessen IBS symptoms
  • Alleviate bloating and gas
  • Promote healthy & more regular elimination
  • Improve constipation
  • Make digestion easier on your body
  • Stronger immunity
Some more recent studies tell us that fermented foods can also help to improve feelings of sadness, anxiety and overall stress to the body. It seems to have a positive impact on our mental health. Weight Loss has also been associated with consumption of fermented foods as has a reduced risk of heart disease. So, with all this in mind where do you find fermented food?
If you’re game you can ferment foods on your own, there are tons of sites on line you will walk you through the process and almost all vegetables can be fermented! Otherwise you can buy from most local supermarkets. My favourite fermented products are;
  • Sauerkraut
  • Tempeh
  • Kombucha
  • Kimchi
  • Pickles
  • Miso 
Tip 7: Don’t be obsessively clean!
 
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I’m not one of those clean freaks, I don’t mind getting dirty and don’t freak out when my kids are playing in a way that leaves them filthy at the end of the day. If we drop food on the floor and it can be brushed off, we do and I don’t stop my kids from eating it.
 
Since 1989 when researcher David Strachan’s the “hygiene hypothesis” was established, we have become more educated on the benefits of healthy bacteria and how being overly clean can be counter-productive. Whilst the idea behind hygiene hypothesis has evolved since the 80s it is still a profound piece of work that led to many folks wondering if being “too clean” was affecting our health.
 
Bacteria is a part of our natural environment and inevitable exposure to it promotes the development of a healthy immune system in our kids. An immature immune system will start to learn which antigens are harmless and which are harmful, building a stronger defensive system when faced with the not-so-good for you bacteria.
 
So, liberate yourself from the idea that every surface needs to be disinfected and spic and span to avoid exposure to nasties. It’s all about balance; we can reduce the risk of allergic disease by not being so freaked out about germs, while also protecting ourselves against infectious disease by being conscious of our surroundings, washing hands and practicing proper hygiene.
 
Love, Teresa 
 
 
Bio: Teresa Palmer is the mother to Bodhi, Forest and her daughter, who will arrive in April. She is also stepmother to Isaac. She is passionate about wellness, conscious parenting, spirituality, animal rights, philanthropy and holistic living. Teresa is an actress, co-founder of parenting blog Your Zen Mama, founder of wellness blog Your Zen Life and co-founder of Lovewell alongside Christiane Duigan. She resides with her family in the hills of Adelaide and Los Angeles. 
 
You can find Teresa at;
@teresapalmer
@lovewell.earth
@yourzenmama