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As a female entrepreneur, your to-do list is likely overflowing, and your schedule is packed from dawn till dusk. Amidst the hustle, it’s easy to overlook our health. However, maintaining a healthy digestive system is crucial for sustaining energy, mental focus, and overall well-being. Here are some practical tips to help you go from bloat to brilliance and keep your gut thriving… tips that I wish someone had told me ten years ago!
1. Prioritise a Balanced Diet
This is non-negotiable. A balanced diet rich in complex carbs, fibre, lean proteins, and healthy fats is essential for good gut health. Fibre aids digestion, whilst lean proteins and healthy fats provide sustained energy. Incorporate plenty of vegetables, fruits, whole grains, nuts, seeds, and lean meats or fish into your meals. Avoid processed foods and excessive sugar, which can disrupt the balance of bacteria in your gut. Remember- good bacteria love the nutrients from plants, and “bad” bacteria love simple starches and sugar.
2. Stay Hydrated
Water is crucial for digestion and overall health. Dehydration can lead to constipation and other digestive issues. Aim to drink at least eight glasses of water a day. Carry a reusable water bottle with you to ensure you’re hydrating throughout the day, no matter how busy you are, and try infusions if you get bored.
3. Mind Your Meals
Eating on the go might be convenient, but it can wreak havoc on your digestive system. Try to schedule time for regular, unhurried meals. Chew your food thoroughly and savour each bite. This practice not only aids digestion but also helps you manage portion sizes and avoid overeating.
4. Incorporate Probiotics and Prebiotics
Probiotics are beneficial bacteria that support a healthy gut, and prebiotics are foods that feed these good bacteria. Foods like yoghurt, kefir, sauerkraut, and kimchi are rich in probiotics. For prebiotics, include garlic, onions, just-ripe bananas, and asparagus in your diet. Always replenish your gut after taking antibiotics with good quality probiotics, under the supervision of a healthcare professional.
5. Manage Stress
Stress has a direct impact on your gut health. High levels of the stress hormone cortisol can contribute to digestive issues such as bloating, constipation, or diarrhoea. Incorporate stress-management techniques into your daily routine, such as deep breathing exercises, meditation, yoga, or even a short walk outside. These practices can help you stay calm and focused, benefiting both your gut, your home life and also your business.
6. Get Moving
Regular physical activity stimulates the muscles in your digestive tract, helping to move food through your system more efficiently. Aim for at least 30 minutes of moderate exercise most days of the week. This could be anything from a brisk walk to a yoga session, or even a dance class—whatever gets you moving and keeps you engaged.
7. Get Adequate Sleep
Lack of sleep can negatively affect your gut health and overall well-being. Aim for 7-9 hours of quality sleep each night. Establish a regular sleep routine by going to bed and waking up at the same time each day. Make sure you get at least ten minutes of sunshine first thing in the morning to optimise your circadian rhythm. At the end of the day, have a wind-down routine away from screens and create a restful environment free from distractions to enhance your sleep quality.
8. Address Food Sensitivities
Food sensitivities are often hidden culprits behind digestive discomfort, manifesting as bloating, gas, and irregular bowel movements. Identifying and eliminating these trigger foods can dramatically enhance your gut health. Various methods, including stool testing, blood testing, and even hair testing, can help pinpoint these sensitivities. Among these, a simple hair test stands out for its convenience and non-invasive nature. By analysing strands of your hair, this test can detect which foods are causing adverse reactions in your body. By accurately identifying and avoiding these foods, you can reduce inflammation and foster a healthier digestive system.
9. Listen to Your Body
Pay attention to how different foods and habits affect your digestion. Keep a food diary if necessary, noting what you eat and how you feel afterward. This can help you identify triggers and make adjustments to your diet and lifestyle to support better gut health. To cut down on the mental strain of doing it all yourself, you could even hire a nutritionist or health coach. Once upon a time only celebrities did this, but now anybody can!
10. Eat Well Whilst Travelling
Travelling can disrupt eating habits and negatively impact your gut health. Plan ahead by packing healthy snacks such as nuts, seeds, fruit or energy balls. When dining out, choose restaurants that offer fresh, whole foods. Opt for salads, grilled proteins, and steamed vegetables over fried or processed options. Stay hydrated by drinking plenty of water, and avoid excessive caffeine and alcohol, which can dehydrate you and upset digestion and sleep.
Conclusion
Maintaining good gut health doesn’t have to be complicated, even for the busiest female entrepreneurs. By incorporating these practical tips into your daily routine, you can go from feeling bloated and sluggish to brilliant and energised!
Remember, a healthy gut is the foundation of a healthy, successful you. Prioritise your digestive health, and watch as your productivity and well-being soar.
More about Ruby Saharan:
Ruby Saharan is a Gut Health Scientist with over 17 years experience in the healthcare industry. She is dedicated to helping professional women regain hormonal balance and overcome digestive issues using scientific wellness.
With her proven R.E.S.E.T. program, she has seen the busiest females turn around their health amidst their demanding schedules in her virtual clinic, and she knows you can too. If you’re ready to transform your health in just 16 weeks then you can book a 15min chat with her here: https://calendly.com/jigsaw-wellness/chat-with-ruby-15
Follow her on social media for more tips, insights, and inspiration to help you on your journey to optimal wellness!
Instagram: https://www.instagram.com/rubysaharanhealth
LinkedIN: https://www.linkedin.com/in/ruby-saharan/
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