Reset Our Gut Habits This Holiday Season

It’s that time of year again where one second it’s bright out and the next it's pitch dark. Our sleep schedule  is off, our mood is affected, our energy levels are low and our immune system is feeling it. Before we cozy up on the couch this season, let’s adjust ourselves to thrive this holiday season.

What if I told you this one system can fix the majority of what we are feeling? 

It’s a place where 70% of our immune system is working, where 90% of serotonin (happy hormone) is released, and a place where our cravings have a brain of its own and influences our energy levels… 

You guessed it… Our gut! Our digestive system is where the party begins. Where we are inviting more good bacteria to the party than letting the bad bacteria ruin the fun.  Are you ready for the best party of the holiday season ?

Did you know that when you are craving something it's actually a bacteria in our gut that is craving it? Not our brains thinking we're going to die without this food, but our bacteria influencing how our brain is reacting! Major food industries have been found to place certain chemically refined sugars in our food supply to keep us coming back for more.  Sugar is a deep craving of natural primal desire, for energy, vitamins, and storing fat.  Life was different back then, sugar was a delicacy until it became mass produced and is something in almost everything we eat. Unfortunately the more sugar we consume the obese and sad we become.

Every holiday we revolve the way we show appreciation around sugar as well. Think about it.. Halloween is an entire holiday where we trick or treat for candy, Christmas is about showing our love through Christmas cookies, and on our birthdays we celebrate with cake. Research has shown on average,  Americans eat up to 80lbs of added sugar a year! 

Now, I'm not saying to completely cut out sugar. We naturally seek out sugar for energy and it lets us know our gut microbiome is balanced. However,  adding Fiber, Chromium, Berberine, Vitamin D w/ K2, with low glycemic eating, and reading nutrition labels is something of value we can add to our everyday lives to help reduce those blood sugar spikes we feel throughout the day and naturally give us more energy and help build up our immune system. 

Fiber is something that counteracts the sugar we consume and helps balance out our blood sugar levels. Be careful, even if something says no sugar, that just means there is no word “sugar”, however there are over 50 different ways to not say “sugar” even though there is. 

Sugar feeds on “opportunistic”  bacteria and the more bacteria we have in our gut the less friendly bacteria we have to overcome them. Remember 70% of our immune system is in our gut. Not only are we not feeling well on the inside, we are now feeling it on the outside. 

It’s time for a RESET  before the holidays begin, to better balance our gut so we can be present this holiday season and show our appreciation through other avenues. If we are feeling low energy, moody and or cravings are at an all time high, this cleanse our gut to reset my microbiome is exactly what we need. Are you shaking your head at me right now? Are you wondering what kind of cleanse i am talking about ? Are you thinking there is no way I'm not eating and only juicing especially during the holidays.. 

Babe, don’t worry. This week-long cleanse is a jumpstart to your reset, to help better guide us when we are often at a crossroads at the dessert table and to help bring awareness to NOT cutting foods out of our lives but with MODERATION. This focused cleanse masters  our  blood sugar levels and balances our gut with natural holistic supplementation, whole nutrient dense food recipes, with the education and accountability we are all looking for. Feel free to reach out to me so we can get you started the right way. I will put my contact information at the end of this blog. I offer complimentary 1:1 coaching sessions where it  will be our time to connect, assess progress, and adjust any strategies as you grow. Together, we’ll design a personalized approach that aligns with your aspirations, lifestyle, and overall wellness. 

So, for now ….

Simple Steps to Help Reset Your Gut Health

Embrace a Balanced Diet

One of the most effective ways to improve gut health is by focusing on your diet. Incorporate a variety of fiber-rich fruits, vegetables, whole grains, and legumes. Fiber acts as food for beneficial gut bacteria, promoting their growth and activity. Additionally, include fermented foods like yogurt, kefir, sauerkraut, and kimchi, which contain probiotics that can support digestive health.

Stay Hydrated

Hydration is crucial for digestion. Drinking plenty of water helps maintain the mucosal lining of the intestines and supports the balance of good bacteria in the gut. Aim for at least eight glasses of water a day, and consider herbal teas like ginger or peppermint, which can aid digestion.

Manage Stress

Unmanaged stress can negatively affect your gut health. Stress hormones can alter the gut microbiota and contribute to digestive issues. Engage in stress-reducing activities such as yoga, meditation, or regular exercise. Even a daily walk-in nature can have a calming effect and benefit your gut.

Get Enough Sleep

Quality sleep is essential for gut health. Poor sleep patterns can disrupt the gut microbiome and lead to digestive problems. Aim for 7-9 hours of uninterrupted sleep each night. Establish a bedtime routine, avoid screens before bed, and create a comfortable sleep environment to support better rest.

Limit Processed Foods

Processed foods, high in sugar and unhealthy fats, can harm your gut health. These foods can promote the growth of harmful bacteria. Instead, opt for whole, unprocessed foods that nourish your body and support a healthy gut microbiome.

Consider Probiotics and Prebiotics

Probiotics are live beneficial bacteria that can help promote gut health, while prebiotics are fibers that feed these good bacteria. You can find probiotics in supplements and fermented foods, and prebiotics in foods like bananas, onions, garlic, and asparagus. Including both in your diet can provide a double benefit for your gut health.

Avoid Overuse of Antibiotics

While antibiotics may be necessary at times, overuse can disrupt the gut microbiome by killing off beneficial bacteria. Use antibiotics only when prescribed by a healthcare professional.

Our health is truly the best gift we can give each other because without it we are unable to truly be there for the ones we love. If you are ready to make that change, you have come to the right place and we are elated that you are here with us! November is Diabetes Awareness Month. It is the perfect place to start when looking for longevity,  lifestyle and delayed gratification. It’s a great time to take control over what we are eating rather than just eating what we want. We are in this together!! 

XOXO, 

Your Vitality Coach 

Heather Rose

Email: heather.fuduli@gmail.com

Instagram: itsyourfavorite_rose

Phone : 201-655-2818