4 Easy Steps For a Fertile Gut
| Cecilia Kitic
You gut is home to trillions of organisms that influence your reproductive health. Keeping your gut microbes happy dampens inflammation, promotes ovulation and balances hormones.
So what does it take to keep them happy?
Incorporate these tips into your daily routine to nurture your gut microbiota.
1. Say No to Artificial Sweeteners.
The intake of artificial sweeteners can have a negative impact upon our reproductive health. Artificial sweeteners may increase weight gain, reduce insulin resistance and disrupt
the good bacteria in your gut.
Opt for nutrient dense, fibre packed fruit to sweeten things (hello apple and dates!). You can also lower the blood sugar response of your food by adding the prebiotic fibres found in Fertile Gut. Low GI here we come!
2. Get to Bed on Time
Sleep is probably the single most important thing we can do to ensure physiological and mental health. Without sleep our immune system is not as effective at fighting off viruses, our memory and concentration are impaired, and sex drive reduces.
Sleep duration positively correlates with testosterone concentrations in males while sticking to a regular sleep cycle balances out hormones such as oestrogen, LH and FSH in females.
Missing out on sleep can reduce the diversity of your gut microbiota. Getting enough sleep promotes a more diverse microbiota and will keep your biological rhythms on track. Help your gut microbes out by sticking to a regular bed time and wake time.
3. Take a Deep Breath
If you are feeling stress, your gut microbes are feeling it too. Activities like meditation and deep breathing that calm the ‘mind’ are also beneficial for our gut health as they stimulate our vagus nerve.
Activation of the vagus nerve reduces inflammation and strengthens the gut barrier.
Take a deep breath in for four seconds, hold it in your lungs for four seconds and then slowly exhale for four seconds. Your gut bugs are loving the calm too!
4. Feed Your Gut Bugs.
Key elements of our diet have been proven to increase the diversity of our gut microbes: fibre and prebiotics. Now most prebiotics are fibre, but not all fibre is prebiotic.
Keep up the intake of fresh, wholefoods that are packed with prebiotic fibre.
If you can't seem to get enough variety in your day, you are trying to conceive, or you just can't get organised for a veggie laden meal, then top up your diet with the proven mix of prebiotics and Omega-3s in Fertile Gut.