#1 – Avoid Processed Foods
Avoid or cut down as much as possible your intake of processed foods, fizzy drinks, alcohol and caffeine. Processed foods contain little or no nutritional value and can be loaded with trans fats, salt and sugars. Sugars deplete the body of vitamins and minerals and if glycogen stores are full, the excess sugars will be converted to fat. Hence the weight gain outcome coupled with damage to the gut micro flora and an increased risk of developing other diseases such as type 2 diabetes and heart disease. It can also exacerbate skin problems, stomach issues, low mood and general lethargy. In order for our bodies to function at their optimum we need to feed it good sources of food and water. Ideally, increasing the consumption of rainbow fruit and vegetables will have a marked effect on your overall health and well-being. These food sources are full of phytonutrients which provide essential vitamins and minerals needed by the body to perform chemical reactions to break down and absorb nutrients.
Weight management relies not only in being mindful of what foods we put into our bodies but also on the body being able to absorb the right nutrients and dispose of the waste products. Fibre is a crucial element in aiding digestion and weight management. It’s not about counting calories it’s about focusing on the value of food and the nutritional content of it.
#2 – Fibre Intake
Eat fibre! Easy wins to get more fibre into your body are to swap white rice, bread and pasta with the equivalent whole wheat varieties. BBC Good Food has plenty of healthy pasta recipes to get you started. Your gut will love you for this as the fibre will assist with the removal of waste products from the body and avoid them being reabsorbed into your system.
It is helpful for weight management as these whole wheat alternatives will help you feel fuller (by having a satiating effect) and stop the blood sugars from spiking so markedly, which is what happens when we eat white bread, pasta etc. This results in a sharp increase then a sharp drop in blood sugar levels which can disrupt the insulin receptors in the body and cause cravings for sugary snacks. The receptors become less responsive to sugars and ultimately can fail to produce insulin. Prolonged exposure can lead to Type 2 diabetes.
Increasing fibre intake can have multiple benefits from weight management to helping your digestive system. This coupled with ensuring that you are consuming at least 1.5 litres of water a day can have a marked effect on digestive health, skin health and weight management.
#3 – Avoid Snacking Between Meals
Our gut needs time to process food and get the most nutrients from it. When we snack between meals the job of the gut and the digestive system is made much harder. By making mealtimes more balanced there is less of a tendency to snack. This will help tremendously with both weight management and good gut health.
That said, most of us like to snack and if cutting out snacking is a no brainer for you, reducing it and snacking on healthier alternatives is a good option. https://spunout.ie/health/healthy-eating/healthy- snacks offer great options of healthier snacking and if like me you enjoy a bit of chocolate swap your usual milk chocolate with a good quality dark chocolate high in cocoa.
Dark chocolate contains minerals such as iron, magnesium, zinc, copper and is rich in Flavenols. It contains up to 2/3 times more Flavenols than milk chocolate and research has indicated that these Flavenols may help protect the heart.
#4 – De-Stress!
Modern life can be frantic and busy with different factors and influences competing for our valuable time and energy. Often this can lead to prolonged stress and anxiety. Both of which can have a detrimental effect on our gut health, weight management, physical and mental health and well-being.
Experiencing prolonged stress produces an increase in the hormone Cortisol. The release of Cortisol is a natural “fight or flight” response and can be beneficial in small amounts but can be harmful with prolonged exposure. By continually being in ‘’fight or flight’’ mode we are constantly engaging the sympathetic nervous system which takes the focus away from the rest and digest part of our nervous system. It can affect gut flora by reducing their effectiveness in being able to fight pathogens and get rid of unwanted toxins from the body. This compromises our immune system and leaves us more susceptible to disease.
Practices such as mindfulness meditation, deep breathing exercises, and journaling can help manage stress, enhance self-awareness, and foster a sense of inner peace. Taking time for oneself, even in small doses, can have a profound impact on overall happiness.
#5 – The Benefits of Exercise
Exercise in any form is great for keeping your mood elevated, combating stress, disease prevention, aiding bone health and weight management. The type of exercise that you adopt is dependent on you as an individual, what stimulates you and brings enjoyment. Some people prefer more sedate low to moderate exercise such as walking or cycling which is great for getting outdoors into nature and for combatting stress and disease such as osteoporosis. Starting with a small amount of exercise and building it up gradually you will have a positive effect on so many areas of your life. Exercise affects our muscular, endocrine, lymphatic and immune system which are all interconnected with our gut and digestive system.
Along with good nutrition, hydration, fresh air, exercise and positive social connections, the more you will feel fulfilled and happier in your life. By recognising and practising all of these things the more content and happier you will be.
Conclusion
So much of what we do or don’t do in our life is intrinsically linked to our overall health and well-being. Taking a moment to pause and make conscious choices about what we eat, drink and how we live our lives can have a marked effect on weight management, stress levels, mood, happiness and gut health. Those moments of mindfulness can be powerful instruments in achieving our health and wellness goals.