Self-Care Starts in your Gut

This women's health month, we encourage you to prioritize your gut health as a fundamental aspect of self-care! Your gut plays a crucial role in various aspects of women's health, including:

• Hormonal balance: The gut microbiome influences estrogen metabolism, which is particularly important during menstruation, pregnancy, and menopause.
• Nutrient absorption: A healthy gut ensures proper absorption of key nutrients like iron and calcium, which are especially important for women.
• Mental health: The gut-brain axis can impact mood and stress levels, affecting overall mental wellbeing.
• Immune function: A significant portion of your immune system resides in the gut, influencing overall health and resistance to infections.

Gut-Focused Self-Care

Consider these different pillars of gut health and wellbeing for women: nutrition, hydration, stress management, movement and sleep. How full are each of your buckets? Take a moment to draw them out and fill in each bucket to the amount you believe aligns with your current lifestyle, using the prompts below. How can you fill up your wellbeing buckets this month?

Nutrition: Take a moment to reflect on your dietary choices this week. Are you consciously incorporating a diverse array of plant-based foods to nourish and support your gut microbiota? Have you been striving to reach the recommended goal of consuming 30 different plant foods each week? This variety is important for fostering a healthy and diverse gut ecosystem. Additionally, consider your fibre intake, which plays a vital role in maintaining optimal gut health. For women, the recommended daily fibre intake is at least 25 grams. Are you meeting this target? If not, consider ways you can gradually increase your fibre consumption through whole grains, legumes, fruits, and vegetables. This could be aiming to have 3 colours on your dinner plate, having two serves of fruit each day, or making meals that incorporate legumes! 

Hydration: Proper hydration is a cornerstone of gut health, playing a critical role in maintaining the integrity of your gut lining, promoting regular bowel movements and supporting overall digestive function. Individual needs vary based on factors such as activity level, climate, and overall health, but a good indication of your hydration status is the colour of your urine. Consider keeping a reusable water bottle with you throughout the day as a visual reminder to stay hydrated, or downloading a hydration app. You might also explore hydrating alternatives like herbal teas or infused water to add variety to your fluid intake while supporting your gut health goals!

Stress Management: Chronic stress can negatively impact gut health. Do you have management techniques in place? If not, consider when you can incorporate stress-reduction techniques like yoga, meditation, or deep breathing exercises into your routine. If If you suffer from IBS and you suspect that symptoms are largely stress-related you may wish to consider using Nerva (gut-directed hypnotherapy) to calm the brain-gut axis.

Movement: Regular physical activity is essential for promoting gut motility and overall digestive health. Exercise stimulates the muscles in your intestines, helping to move food through your digestive system more efficiently. If you're not currently exercising regularly, start small and gradually increase your activity level. Aim for at least 30 minutes of moderate movement daily, which can include activities like brisk walking, cycling, swimming, or yoga. During the low hormone phase of your cycle (days 1-14), women have greater muscle strength and power and you may find this to be the optimal time for high intensity workouts. On the other hand, during the high hormone phase of your cycle (days 15-28), you may find low impact workouts are more suitable for you. Remember, consistency is key – even short bursts of activity throughout the day can contribute to better gut health.

Sleep: Quality sleep is crucial for maintaining optimal gut health and overall well-being. During sleep, your body undergoes important restorative processes, including repairing and regenerating the gut lining. A particularly important process is the The Migrating Motor Complex, which essentially cleans your digestive system while fasted. Aim for 7-9 hours of uninterrupted sleep per night to allow your digestive system adequate time to rest and recover. Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and optimizing your sleep environment can all contribute to better sleep quality. Remember, poor sleep habits can negatively impact your gut microbiota and potentially lead to digestive issues, so prioritizing good sleep hygiene is an essential aspect of gut health self-care.

A Final Word

This women's health month, we encourage you to reflect on these aspects of gut health and consider areas where you can make improvements. Remember, small changes can lead to significant improvements in your gut health and overall wellbeing!