"Simple Lifestyle Changes for a Happy Gut"

 

 10 Tips to Improve Your Gut Health 

Mindful breathing is just one of the tips to  improve your health and gut health this winter 

As autumn approaches and the nights get longer, it's easy to get the winter blues, which can have a negative impact on your health, including your gut health. 

Research shows  how important your gut is  to your overall health and vice versa, so it's important to give it  the best nutrition possible. Here are 10 tips to support your health and gut, so you can feel your best this fall and winter. 

1. Add some color to your day 

Science shows that color can affect your mood, from the clothes we wear to the food we eat. Wearing brightly colored clothes or taking up a new hobby like painting are just some of the ways to bring color and joy into your life. "Eating the rainbow" might also help. 

Fill your plate with colorful, seasonal fruits and vegetables. Fiber-rich vegetables nourish the good bacteria in your gut and using seasonal produce is cost-effective. Herbs and spices are  great additions to your table and bring many benefits to  a balanced diet. Fruits and vegetables of certain colors also contain more beneficial compounds. For example,  orange and yellow fruits contain beta-carotene, which converts into vitamin A, helping the immune system function properly and keeping skin healthy. These include carrots, peppers, and pumpkin. 

2. Get Vitamins C and D  

The change in seasons can make you feel sluggish and more susceptible to illness. Getting a variety of vitamins and minerals is essential for good health. Vitamin C supports the immune system, reduces fatigue, leads to more energy, and wards off colds and  flu. Vitamin C can be found in citrus fruits, bell peppers, black currants, broccoli, and potatoes. If you want a quick solution on the go, the new Yakult Plus Peach is also rich in Vitamin C and contains 20 billion good bacteria that help grow bacteria in your gut.  

Vitamin D is another important nutrient we need, especially in the winter. In the summer, it's easier to get the recommended daily  amount from sunlight, but from October to March, even on  sunny days, the UV rays are not as strong. 

 Lack of vitamin D can cause a condition called rickets in kids and bone torment and muscle shortcoming in grown-ups. Vitamin D deficiency can occur in fatty fish such as salmon, sardines, herring, and mackerel, red meat, egg yolks, and fortified foods such as Yakult Balance. 

3. Stick to a routine 

Our bodies love routine. So if you maintain a routine, you can support your circadian rhythm, or internal  clock, and  keep your gut happy.  Research shows that people who stick to a consistent bedtime routine  sleep better. This  in turn supports other functions like digestion and improves the health of your gut microbiome. Your gut microbiome is the combination of all the different microbes  in your gut, their collective genomes (DNA), and the substances they produce. Your gut microbiome can affect your gastrointestinal health, your immune system, and your cognitive function. 

4. Move forward with your best  

Don't stop getting outside and exercising just because it's a new season. The great outdoors offers many benefits for your health and gut health, while exercise stimulates your digestive system and has a positive impact on your mental health. 

 5. boost  your intake of fermented foods 

Fermented foods support gut health because they contain live microorganisms that feed the good bacteria in  your gut. 70% of our immune cells live in the gut, so this is a safe way to support your body's defense system. 

Easy ways to consume fermented foods are dairy products, kimchi, miso, pickles, and sauerkraut. Be sure to check the label to make sure it contains live bacteria. 

6. Visit a garden 

Visiting a garden can lift your mood and promote gut health. Just because it's not summer anymore doesn't mean you can't get in a little gardening. In fact, September, October, and November are the best times to plant tulips and other bulbs before spring. Plus, a garden puts you in contact with a variety of beneficial bacteria that support your own microbiome. 

7. Eat more fiber 

Fiber is important for a healthy gut, and higher fiber intake is associated with a lower risk of heart disease, stroke, type 2 diabetes, and colon cancer. Guidelines recommend 30g per day, but most adults only eat an average of 20g. Fiber is easy to incorporate into your diet as part of a healthy, balanced diet. For example, add legumes like beans, lentils and chickpeas to your dishes, choose whole grains for breads, pasta and rice, and snack on nuts and seeds. Keeping pre-prepared fruits and vegetables in the fridge  makes them much easier to  add  to dishes at a moment's notice or enjoy as a convenient snack with a dip like hummus. 

8. Laugh  

Have you laughed yet today? Laughter reduces stress and anxiety, benefiting your gut health and overall well-being. When we are stressed, our body releases a chemical called cortisol, which activates the "fight or flight" response, also known as the sympathetic nervous system, and diverts blood flow away from the intestines. This disrupts the normal rhythm of the intestines, slows digestion, and causes inflammation. Even when you don't feel like laughing, turning on your favorite comedy show, calling a funny friend, or hanging out with family will make you laugh and create a feeling of happiness in your stomach.