Get ready…for Gut Health!
Nourish Your Gut, Nourish Your Health!
Hello Up! Tribe,
Join us in exploring the world of gut health and its profound impact on our overall well-being this month. In today's fast-paced world, making mindful choices about diet is more important than ever, especially when many supermarket foods are laden with harmful additives and unhealthy fats. Let's explore how chiropractic principles can guide us towards better gut health and vitality.
The Gut-Brain Connection 🧠
Did you know that your gut is often referred to as your "second brain"?
That's because it's home to millions of neurons that communicate directly with your brain, influencing your mood, digestion, and even your immune system. Nourishing your gut is essential for holistic health and vitality (Gwak & Chang).
Chiropractic Insights: Nurturing Your Gut 🥦
Eliminate Trigger Foods: Cut out common gut irritants such as refined sugar, artificial sweeteners, processed foods, fried foods, alcohol, caffeine, gluten, and some dairy. These substances can disrupt the balance of beneficial bacteria in the gut and contribute to inflammation.
Increase Fibre Intake: Focus on consuming plenty of fibre-rich foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. Fibre helps support regular bowel movements and feeds beneficial gut bacteria.
Include Fermented Foods: Incorporate probiotic-rich foods such as yogurt, kefir, sauerkraut, kimchi, miso and kombucha into your diet. These foods contain beneficial bacteria that can help restore balance to the gut microbiome.
Hydrate: Drink plenty of water throughout the day to support digestion and prevent constipation. Herbal teas and infused water can also be hydrating options.
Manage Stress: Practice stress-reducing techniques such as meditation, deep breathing exercises, yoga, or mindfulness to support gut health. Chronic stress can negatively impact digestion and contribute to gut issues.
Eat Mindfully: Take the time to chew your food thoroughly and eat in a relaxed environment. Avoid eating on-the-go or while distracted, as this can interfere with proper digestion.
Consider Supplements: Speak with us about incorporating gut-supporting supplements such as probiotics, prebiotics, digestive enzymes, or L-glutamine into your cleanse regimen.
Get Plenty of Sleep: Aim for seven to eight hours of quality sleep each night to support overall health and immune function, including gut health.
May Cleanse Challenge: Gut Reset 🌱
Join us in our March cleanse challenge and give your gut a well-deserved reset! Choose a possible trigger food such as refined sugar, alcohol, gluten, or dairy and commit to giving it up for the month. Here’s what we are giving up this month!
Miles - alcohol and sugar 🍺🍬
Monika - chocolate 🍫
Megs - gluten and alcohol 🥖🍷
Jaz - refined sugar 🍪🍦
Gauri - Alcohol. trying to eat whole foods in May!
Come and see us… at Beatty Park Leisure Centre
Tuesday 7th May: Dr Miles is offering free spinal check ups in the Leisure Centre Cafe: 5:30pm - 7:30pm
Thursday 23rd May 6:30pm: Join us for a fun and informative event with Dr. Miles Upfold. Learn all about the importance of nutrition in maintaining a healthy spine and overall well-being. Dr. Upfold will share valuable tips and insights to help you eat up for better health, including 7 things you need to know in order to change your metabolism, to eat, move, and think better! Beatty Park Group Fitness Studio 2. Click link below to register. This is a free event.
Introducing Tracey Gartner, your dedicated "Digestive Detective" committed to uncovering the mysteries behind good gut health. With over 16 years of expertise, Tracey specialises in pinpointing and addressing the root causes of digestive issues using cutting-edge microbiome testing techniques.
Whether you struggle with persistent bloating or wrestle with IBS, Tracey dives deep into your gut microbiome, unveiling underlying factors to restore harmony and equilibrium to your digestion.
Through a blend of personalised nutrition plans, natural remedies, lifestyle tweaks, and scientific insights, Tracey empowers you to take charge of your gut health and overall wellness.
More than just alleviating symptoms, Tracey's approach is rooted in fostering a profound understanding of your body, guiding and educating you towards lasting health improvements with care, empathy, and insight.
As part of the Up Chiropractic community, Tracey offers an exclusive $100 discount on her 'Heal My Gut' program to our patients. Ready to feel better faster? Schedule your free evaluation with Tracey today and start your journey to feeling your absolute best.
What we are reading:
“The 4-Hour Body by Timothy Ferriss is a guide to hacking the human body, offering unconventional diet and exercise tips to achieve optimal health and performance. Ferriss emphasizes quick, measurable results and experiments with his own body as a test subject.”
What we are listening to:
Podcast: The Diary Of A CEO with Steven Bartlett - 25th Jan 2024
Episode: The Harvard Psychiatrist: THIS food is causing The Mental Health Crisis! - Chris Palmer
Let’s explore the link between gut health and mental health: “In this conversation Chris and Steven discuss topics, such as how depression and anxiety are caused by diet, the impact of gut health on mental illness, and why mental health problems and rates of suicide are increasing.”
References
Gwak, Min-Gyu, and Sun-Young Chang. “Gut-Brain Connection: Microbiome, Gut Barrier, and Environmental Sensors.” Immune network vol. 21,3 e20. 16 Jun. 2021, doi:10.4110/in.2021.21.e20
(No date) The 4-hour body summary of key ideas and review | Tim Ferriss - Blinkist. Available at: https://www.blinkist.com/en/books/the-4-hour-body-en (Accessed: 02 May 2024).