Ditch The Bloat & Heal Your Hormones
Gas, bloating, constipation, diarrhea, headaches, skin issues, anxiety, depression, hormone imbalances, PMS, low energy, thyroid disorders, PCOS, weight loss resistance, auto-immune conditions.. There is not a single issue or symptom occurring in your body right now that is not connected to your gut health. EVERYTHING begins with your digestive system.
This means, if you are looking to improve your sleep, increase your energy, balance out your moods, reduce your anxiety, decrease your PMS, or support any other hormonal condition (Thyroid imbalances, PCOS, endometriosis, fertility, etc.) you have to also support and heal your digestive system.
In fact, you won' t be able to improve those symptoms until you first improve your digestive health. (This is exactly why digestion / gut health is one of the main pillars in my 1:1 Hormone Healing Program.)
So, HOW and WHERE do you even begin?
As always, starting with a food and lifestyle approach is by far the easiest AND most effective.. Food is medicine & lifestyle is therapy!
Foods to Support Digestive Health:
Healthy fats - Plant based healthy fats, such as coconut oil, avocado oil, olive oil, tree nuts, flax seed, or chia seeds, or animal based fats, ghee or grass-fed butter, are building blocks needed for both digestion AND hormones.
Leafy Greens - we needs fiber to keep digestion smooth & the bloat away. Spinach, kale, swiss chard, or any other dark leafy green will be filled with fibrous nutrients.
Anti-inflammatory herbs/ spices- ginger, turmeric, curry, & mint are my favorite (they also make your dishes taste a little extra delicious!)
Bitter greens - things like arugula, kale, parsley, cilantro, etc. will help to stimulate digestive organs, increase enzymes. and regulate bowel functions.
Pre-biotics- Things like onions, leeks, garlic, & asparagus will help to feed the growth of the good microbes/ bacteria in the gut
Pro-biotics - Fermented foods, sauerkraut, kombucha, miso, kefir, etc. will help nourish the gut bacteria and help to protect against things like IBS, IBD, and SIBO. It's important to have both Pre AND Pro biotics rich foods sources!
Legumes/ Whole Grains - Lentils, chickpeas, quinoa, brown rice, etc. are all important for reducing bloat and supporting proper digestion. If you can digest these properly, your hormones also LOVE legumes and whole grains.
Rainbow foods - Incorporating foods from every color of the rainbow is important for the health of your microbiome (the environment inside your gut). Have some fun & get creative with the variety of colorful fruits & veggies.. remember, diversity is KEY!
Lifestyle Tips to Support Digestive Health
Eat slowly & mindfully- Being sure to CHEW your food properly is really important for lifting the burden off the rest of the digestive process. Instead of rushing through your meals, slow down and ENJOY the process.
Avoid eating while stressed - If you are stressed (physically or emotionally), your body is in fight or flight mode. This means blood flow is being sent to your extremities incase of an emergency, rather than to your digestive tract to digest the food. Incorporate daily practices to reduce stress and bring your nervous system back to rest & digest mode.
Eat in a calm environment - Again, if you are eating on the go, eating while working, or eating in a chaotic environment, your body cannot relax into rest & digest. Do your best to eat in a calm, peaceful environment.
Get enough sleep - Nothing, including your digestive system, can work properly without adequate sleep. Plus, poor sleep is a stressor on the body which takes us out of rest & digest.
Practice mindful movement daily - Moving your body in ways that FEEL good to you everyday. Take a walk, do some yoga, or practice gentle strength training. Moving first thing in the morning and after your biggest meals will help to keep things working even more!
Reduce Stress- Yoga, meditation, breathwork, daily routines, or whatever else you need to do to reduce your daily stress will be a huge game changer when it comes to both your digestive health and your hormones.
Nutritional Aids to Support Digestive Health
Along with food & lifestyle practices, you can also use the power of nature to support your body in re-gaining optimal digestion as well.
doTERRA ZenGest - if you are looking for immediate relief, this is your #1 go to with ANY type of digestive discomfort. You can also get ZenGest softgels for easier use if needed!
doTERRA Lemon- this will help to cleanse your entire digestive tract and support your body in natural detoxification
doTERRA Peppermint - Peppermint is very soothing and healing to any digestive issue taking place. Peppermint Beadlets are also available for any type of after meal discomfort.
If you want to learn more about using these natural products to support your health with a lifetime discount, click here.
Lastly, if digestive health, bloating, etc. is an on-going issue for you, or if you are experiencing symptoms such as low energy, chronic stress, brain fog, irritability, mood swings, insomnia, intense PMS, anxiety, painful periods, infertility, or PCOS, it's going to be extremely important to discover what YOUR body needs most.
In my 1:1 Hormone Healing program I take you through all the necessary steps needed using both food & lifestyle. Apply now or book a free discovery call to learn more.
P.S. Here's a fresh salad recipe from my 1:1 program that your body will love!
Power Me Up Rainbow Salad (serves 1)
2 cups Mixed Greens (dark leafy greens )
1/4 cup Cherry Tomatoes (chopped)
1 Carrot (chopped or shredded)
1/4 cup Purple Cabbage (shredded)
1/4 Red Bell Pepper (chopped)
1/4 Yellow Bell Pepper
1/4 Red Onion (small)
1/4 cup Broccoli (chopped)
1/4 cup Cucumber
1/4 cup Radishes
1 tbsp Sliced Almonds
3 tbsps Hemp Seeds
1 tbsp Sunflower Seeds
2 tbsps Pumpkin Seeds
1/4 cup Goat Cheese (optional)
Carrot Ginger Dressing (serves 1)
1/4 Carrot (medium, peeled and chopped)
1 tbsp Orange Juice (freshly squeezed)
3/4 tsp Tamari
1 1/4 tsps Extra Virgin Olive Oil
1/3 tsp Apple Cider Vinegar
1/4 Garlic clove
1 tsps Ginger (fresh, grated)
1 1/2 tsps Water
1/8 tsp Sea Salt & Black Pepper
Directions
Place mixed greens in a bowl and top with the rest of the fresh veggies
Top with nuts, seeds, and optional goat cheese.
Add all dressing ingredients to a high speed blender. Blend for about a minute, gradually increasing the speed until very smooth.
Drizzle salad with Carrot Ginger Dressing. Enjoy!