GUT HEALTH TIPS FOR BUSY MOMS
I get it, mama. You’re busy!!
Your plate is SO full juggling your kids schedule, trying to get them to bed on time, to school on time, making sure they have clean socks, and they are eating at least mostly healthy food.
The laundry is a never ending cycle of washing, drying (and sometimes folding and putting away - let’s be real) and the sink is always full of dirty dishes.
Or maybe you’re still in the phase of wiping snotty noses and changing diapers, or potty training! Sleep seems like a luxury from a past life that will never again return, unless you’re sneaking a nap on the couch when there’s an unexpected moment while no one is touching you.
Between work challenges, balancing personal relationships, and all the things life throws at you, self-care can take a major back burner.
Focusing on your own health and well being can seem out of reach. But you deserve to be well, and you CAN find simple ways to prioritize your wellbeing!
Because that lingering stomach bloat, those annoying food cravings/aversions, or that itchy eczema patch that crops up randomly is not going away on it’s own. And it could be holding you back from living life to the fullest!
Here are some simple ways to improve your gut health:
Avoid inflammatory foods
Sugar contributes to inflammation. Limit or avoid sweets, sodas and processed foods as much as possible. This includes sugar alcohols like mannitol, erythritol, sorbitol, etc
Trans fats: Found in fried foods, packaged goods, and processed snacks, trans fats can promote inflammation and wreck your gut microbiome
Vegetable oils & seed oils such as soybean oil, corn oil, and canola oil, may lead to increased inflammation
Refined carbohydrates: Foods like white bread, pasta, and pastries can cause spikes in blood sugar levels, leading to inflammation
Processed meats: Deli meats, hot dogs, and sausage often contain additives and preservatives that can trigger inflammation in the body.
Coffee on an empty stomach can be irritating to the gut. Consider having a full glass of water before you reach for your morning cup of coffee
Basically anything processed, sweetened, deep fried, artificially colored or flavored can wreak havoc on your gut health and is best to avoid or limit these
Binders (toxin absorbers) but always check with your healthcare provider before adding any new supplements
Modified citrus pectin mixed with warm water on an empty stomach is an excellent, gentle option with proven benefits for gut health. As a soluble fiber derived from the peels of citrus fruits, it can act as a prebiotic, supporting the growth of beneficial bacteria in the gut. This, in turn, can help improve digestion, enhance nutrient absorption, and support overall gut health.
Zeolite spray is a gentle binder that comes in a tasteless, water based format that can be taken throughout the day with or without food. It removes heavy metals and toxins which can help reduce inflammation and improve immune function.
Activated Charcoal is known for its ability to support gut health by assisting in the removal of toxins and impurities from the digestive system. This natural remedy acts like a sponge, binding to toxins and helping alleviate bloating, indigestion, and discomfort.
Castor Oil Packs are my favorite remedy whenever I experience gut-related issues.
Wearing a castor oil pack offers many benefits including:
Reducing bloat and inflammation
Enhancing blood flow
Support detox & improve liver function
Reducing pain (great for period cramps!)
Improving digestion
You can find some great DIY options with a quick web search, but if you want a mess-free time-saving option, check out Queen of the Thrones castor oil packs. This company offers the highest quality organic cold-pressed hexane free castor oil. Click HERE to get 10% off your first order from Queen of the Thrones!
Infrared Sauna. If you can find a hour to sneak away, an infrared sauna session can be SO relaxing. The deep heat releases toxins, boosts blood flow, eases muscle tension, reduces stress, and helps improve skin clarity with repeated use. Adding this to your wellness routine can improve your overall health, purge toxins (and it’s way better than soaking in a tub surrounded by your kids toys…)
For an ultra-convenient home sauna experience check out the Higher Dose sauna blanket. It’s a small investment with huge benefits, and comes highly recommended by many holistic wellness advocates. While I haven’t personally tried this product yet, it is definitely on my wish list!
For a full sauna experience away from home, do quick web search for businesses offering infrared sauna in your area, or check out Float North County in Solana Beach, CA if you live in the San Diego area.
Skip the probiotics if you have been taking them for a while, and check with your holistic healthcare provider for specific gut health supplements that may be better you.
Probiotics are popular for gut health, but long term use can exacerbate problems by upsetting gut microbiome balance, leading to unintended bloating and discomfort. Use probiotics strategically, under the guidance of a healthcare professional for a balanced approach to improve gut health.
Hydrate, hydrate, hydrate!! Staying properly hydrated is an INCREDIBLY important factor for improving gut health and overall wellness. Hydration is especially necessary whenever you use any of the methods mentioned above. So should you simply drink more water? The answer is a bit more complex than that, so let’s dive in!
Drink half your body weight (in ounces) of purified, filtered water every day. Consider investing in a whole-home water filtration system if you are a homeowner, or take a look at some budget friendly portable water filter systems
Avoid drinking tap water. No matter where you live, your tap water is likely to contain harmful chemicals, heavy metals, pesticides, bacteria, and more. Consumption of these contaminants can disrupt your body’s natural healing processes and have negative health consequences. Look up your local tap water on the EWG tap water database to learn what contaminants are in your area.
Limit bottled water usage. While it can be better to drink bottled water than tap water, it’s still not an ideal choice long term because there are potential health risks of chemicals from the plastic leaching into the water. Plastic pollution is a huge problem as well, so even if you recycle, it is not a sustainable choice.
When you do reach for a bottled water, look for naturally alkaline spring water and avoid waters that use added minerals to improve taste.
Gut health is complex and often misunderstood, and with so many contradictory suggestions these days it can be super confusing to navigate.
Healing the gut takes time, and consistency, and sometimes professional support. Consulting with a holistic nutritionist or other qualified healthcare provider can help you better understand your unique needs and develop dietary recommendations that are tailored to your specific health.
Aloha,
Liz Espinoza