Most of us will suffer from a dysfunctional gut within our lifetime, particularly if the lifestyle you lead is not in balance, for example; working long hours in a job that you don’t enjoy or leaves you feeling stressed most of the time, living for the weekend and binge drinking on alcohol and using sweet foods as a way to reward yourself for the hard day you have just got through.

This list isn’t exhaustive, there are many other reasons that could be a trigger including, taking antibiotics, you immune system, food sensitivities, going through a stressful and emotional period of your life or how you were actually born into the world can have a huge impact.

The good news is that minor gut dysfunction can be healed by giving our gut some TLC.

Take the quiz to find out how your current lifestyle is affecting your gut.

Do You Need To Give Your Gut Some TLC? Quiz

Q1. When I wake up in the morning I feel…

A. I feel great and awake within 10 minutes of being out of bed

B. I feel ok but it takes me about 20-30minutes to feel fully awake

C. I feel tired and do not feel awake until I have   had a coffee fix.

Q2. For breakfast I usually eat…

A. A variety of foods, eggs, smoothies, juices

B. I stick to porridge or toast for breakfast each morning

C. I’m never hungry in the morning

Q3. During my working day I feel…

A. On the whole I am calm and in control

B. I feel stressed on most days but feel in control

C. Often feel anxious and each day feel stressed

Q4. After working hours I…

A. Look forward to my evening activities planned

B. Can’t wait for dinner and chilling out in my flat/villa

C. Want to cry because I feel so exhausted

Q5. Upon going to bed I feel…

A. A sense of achievement and contentment

B. Quite tired and start thinking about the next day

C. I’m so tired but know I will not be able to get to sleep

Count up your scores

A= 3 points            B= 2 points              C= 1 point

11-15 = bursting with energy and ready to do more with your time

6-10= a slight change in lifestyle could make all the difference

0-5 or below = action needs to be taken immediately to bring that jump back into your step.

Look Out For The Signs

Signs of a dysfunctional gut

• Constipation
• Diarrhea
• Bloating
• Flatulence
• Reflux
• Skin disorders
• Abdominal discomfort
• Sluggish metabolism
• Hormonal imbalances
• Low energy
• Low mood
• Low immunity

Signs Of A Functional Gut

• You are able to digest food easily and not feel bloated or overfull after eating
• Regulary go to the toilet – daily
• Symtoms of IBS (irratable bowel syndrom) will be reduced
• Balanced hormones
• High energy levels
• Less low moods and thoughts
• Strong immune system

TOP TIP: AMR 

Act now; the sooner you take action the sooner you’ll feel the benefits of a healthy gut

Maintain; commit to one gut TLC action each day, every day, forever

Reward; strong immune system, feel great and look great

GUT TLC

10 Simple Steps You Can Take To Give Your Gut Some Tender Loving Care

1. Drink water between meals to flush out toxin build up from foods and your environment
2. Eliminate the foods that make you feel bloated and sluggish for 1-2 weeks and see how you feel, try tracking what you eat by keeping a food journal to help you identify ‘problem’ foods. Seeking the support of a health coach is recommended before starting an elimination diet.
3. Eat clean, real foods, including lots of green fibrous vegetables, download my free whole foods recipe book for 20 clean food recipes to get you started, just click and scroll on this page to access it
4. Avoid gluten for a trial period as it can damage gut lining
5. Cut down on sugar as it’s an inflammatory and feeds bad bacteria in the gut
6. Eat and drink prebiotic and probiotic foods, or take supplements to support the good bacteria (see my food as medicine list below)
7. Sip on herbal teas at night to help you relax
8. Drink Aloe Vera juice for its soothing and healing properties
9. Reduce stressors in your life, the digestive system shuts down in times of stress ‘fight or flight’ mode
10. Introduce L-Glutamine (1)  into your daily ritual as it can help the function of our immune system, especially during times of chronic stress, infections and illnesses.

Food As Medicine

Eat these foods to support a healthy gut:

PRE-BIOTIC FOODS

• Onions
• Garlic
• Greens
• Artichokes
• Banana
• Whole grains
• Honey

PRO-BIOTIC FOODS

• Found in fermented foods such as Sauerkraut, kefir
• Miso
• Live natural yogurts

Fermenting your foods is an even better way, check out this book to get you started  The Essential Book of Fermentation: Great Taste and Good Health with Probiotic Foods.

Add a good quality pro-biotic for 30 days, here is a link to the best probiotic supplement reviews of 2017 http://www.reviews.com/probiotic-supplement/

You’ve heard the phrase ‘listen to your gut’, now is the time to do it. When your body needs some TLC it let’s you know about it, those signs listed above are some of the ways your body is trying to talk to you, so take some time out and listen.

Becoming accountable is a positive and motivating step towards creating new, healthy and life changing habits.

Having a health coach is like having your own personal cheerleader, supporting and celebrating each step, no matter how small, in your journey to better health.

If you have a dysfunctional gut and would really like some support in the healing process please get in touch by sending an email to heidi@heidijonescoaching.com