Stress can come from any event or thought that makes you feel angry, nervous, or frustrated. It’s the body’s reaction to a problem, challenge, or demand. In short bursts, stress can be positive, helping you avoid danger or meet a deadline. When you have chronic stress, though, it can do more harm than you realize. 

How Does Stress Impact Your Joints?

Even though the body is made up of different organs and systems, it can be viewed as one complete system, given that all of those systems work together. That means that stress could end up having an influence on joint pain. Researchers note that elevated cortisol levels have been associated with more pain. Chronically high stress levels also deplete your adrenal glands, raising prolactin levels and increasing the body’s sensitivity to pain. 

Some health experts note that stress is the opposite of helpful for the immune system. The fact is that stress is an immune-modulator, and the immune system is responsible for a healthy inflammatory response. Inflammation is usually what you feel when your joints start to ache or hurt. Additionally, inflammation negatively affects gut health, and poor gut health increases joint pain and inflammation. To quickly summarize, stress can lead to poor gut health, inflammation, chronically high cortisol levels, and more, all of which impact joint pain. 

What Can You Do About It?

If you have been feeling some aches and pains in your joints, your stress could be to blame. The good news is that there are many helpful things that can give your joints a break. Before you begin to alleviate pain, identify the triggers by writing in a journal. Look for patterns and you’ll find your triggers. Once you find them then you can craft an appropriate plan of action. Other common stress-relieving tactics that may help joint pain are detailed below. 

Try Acupuncture

Acupuncture has been practiced in China for more than 3,000 years. It uses very fine needles, which are inserted in various points in the body to open blockages. Acupuncture aims to restore the flow of energy, qi, within the body. It is also a healing practice that stimulates the brain to release serotonin and endorphins, which may help relieve stress and promote an overall sense of wellbeing. Acupuncture may also help improve circulation, which may in turn benefit your joints. 

Take A Relaxing Bath

Soak in a warm bath for 20 minutes and allow your stress to fade away. Not only does the warmth soothe the mind, but it also supports joint and muscle recovery. Research shows that a warm bath can help reduce swelling and inflammation, in addition to increasing circulation. If you add Epsom salt, which is known to decrease inflammation and swelling, then you will enhance your bath experience. Enhance your tranquil experience by lighting some candles or adding lavender essential oil to the water. 

Get A Massage

Not only can a massage soothe sore muscles and joints, but it also works to relieve anxiety and promote better sleep. According to researchers, getting regular massages can improve levels of pain, reduce stiffness, and improve range of motion and overall joint function. Studies have also shown that applying moderate pressure during massage can lower the body’s production of cortisol and boost serotonin production. 

Meditate

Sit down in a comfortable position on the floor, or lie flat on your back, whichever is more comfortable. You can listen to guided meditation, soothing music, or simply enjoy the silence. Try your best to focus on your breath and let your thoughts come and go like waves up the beach. Perhaps you find it easier to repeat an inspirational mantra to help you stay in the present moment. 

Anything else you can do to help reduce stress is beneficial for your joints. Maybe you clear up your schedule to have more time to decompress or journal about your worries. The little things help and can help you feel more at ease. In truth, nobody wants to feel overwhelmed by stress. The body becomes acutely aware of excess stress and you may experience joint pain as a result. Learn to understand your body’s cues and you will be that much healthier!

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The more research scientists conduct on the gut-brain axis, the more they learn about how much the gut influences overall health. In fact, a recent study that was published in Communications Biology indicated a link between five gut conditions and Alzheimer’s disease. In this article, we will summarize what the research said and outline a few strategies that can help you keep your gut (and ultimately your brain) healthy as you get older. 

What Did The Study Find?

Researchers have long suspected a connection between gut health and Alzheimer’s disease. Until this most recent study, though, the relationship has been misunderstood. Researchers from Edith Cowan University in Australia dug into this topic to analyze the suspected link. They did this by examining genetic data from existing research on Alzheimer’s and gut disorders. They completed a large-scale analysis of over 400,000 people. 

The findings suggested that people with gut disorders were at a greater risk of developing Alzheimer’s. Furthermore, people with Alzheimer’s shared certain genes with people who had gut disorders. The five gut disorders linked with Alzheimer’s were:

• Peptic ulcer disease (PUD)
• Gastroesophageal reflux disease (GERD)
• Irritable bowel syndrome (IBS)
• Diverticulitis
• Gastritis-duodenitis

The study provided insight to the genetics behind the co-occurrence of Alzheimer’s disease and gut disorders. That ultimately improves the understanding of the causes of these conditions, while simultaneously identifying new targets to investigate that may help reduce the risk of Alzheimer’s disease. If a person has one of the aforementioned gut disorders, there may be earlier treatment plans to both help improve gut health and reduce the risk of Alzheimer’s. 

How Can You Help Your Gut?

Although the findings did not directly indicate that these gut disorders cause Alzheimer’s disease, or vice versa, they did support the fact that caring for the gut can improve overall health. By eating foods that are rich in nutrients and avoiding trigger foods, you can help improve microbiome. Balancing the ratio of good to bad bacteria in the microbiome is integral to optimizing gut health. 

A healthy microbiome can improve immune defense and contribute to better brain health, as researchers have identified in this recent study. The best way to improve your own microbiome is to:

• Eat more: Prebiotics, probiotics, fiber, polyphenols, and fermented foods
• Eat less: Red meat, processed foods, alcohol, and foods with artificial sweeteners

Get More Sleep

According to research, gut microbiome can influence sleep and vice versa. Some studies indicate that better sleep can increase gut bacteria diversity. One animal study found that mice with sleep disturbances later had bugs present in the gut. Those changes were associated with increased inflammation in fat tissue and poorer blood sugar control. More research is still necessary in humans on this topic. 

Exercise Regularly

Increasing the amount of exercise, especially aerobic exercise, you do in a week can increase beneficial bacteria in the digestive tract. That, in turn, can contribute to overall microbial diversity. Low-intensity workouts also work to maintain a healthy gut. 

Reduce Stress

Easier said than done, right? Well, holding onto your stress, be it physical, environmental, or psychological, can disrupt the structure and function of the gut microbiome. As of now, though, scientists do not fully understand how these changes affect overall health. Finding ways to reduce stress, however, may improve gut health. 

Easy On The Sweets

There is nothing wrong with enjoying a sweet treat every now and then, but regularly indulging in sweets may be problematic for your gut. A handful of animal studies found that a high-sugar diet can negatively impact gut microbiome. A high-sugar diet reduces the amount of good bacteria and increases bad bacteria, which can increase the risk of metabolic disorders, such as obesity and type 2 diabetes.

The Takeaway

The more researchers learn about the gut-brain connection, the clearer the understanding of the gut’s influence on brain health. The body is a complex interwoven system, and it is your best interest to treat it as such. One system can affect others. In this case, do your best to improve gut health to reduce the risk of cognitive decline.

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Most sleep experts agree that you should sleep on your back if you want to wake up without back or neck pain. Emerging research, however, suggests that sleeping on your side may be beneficial than previously thought. In this article, we aim to detail how to sleep on your side, given its popularity, and not wake up with back or neck pain. 

Through many sleep studies, sleep experts have concluded that side sleeping is more common among older adults, as well as people with higher body mass index (BMI). The benefits to side sleeping exist, but only if you do it correctly. If you don’t, you can expect to experience pain in your spine, neck, shoulders, and other joints after a night on your side. 

Benefits Of Sleeping On Your Right Or Left Side

Sleeping on your side, when done correctly with proper body alignment, can reduce joint and low back pain. Correct side sleeping may also help relieve chronic pain associated with long-term conditions like fibromyalgia. Another benefit to side sleeping is that you may not snore as much. Snoring is a common symptom in obstructive sleep apnea, which causes disruptions in breathing, and that can lead to some of the following complications:

• Arrhythmia
• Diabetes
• Hypertension
• Stroke
• Heart attack
• Cognitive issues

Finally, you may experience better gut health if you sleep on your side. This position helps the digestive system function optimally and may ease gastrointestinal issues, such as heartburn, bloating, and constipation.

Drawbacks Of Side Sleeping

Sleeping on your side may be beneficial for people with recurring back pain or sleep apnea. That said, the body may prefer variety, i.e. you like to change positions throughout the night to prevent pain in different areas of the body. You may shift to one side or the other, or end up on your back or stomach. Be mindful about your chin placement, making sure that it isn’t touching your chest, as that can cause neck pain. 

Another thing to consider is that side sleeping may cause shoulder pain. Sleep experts refer to this problem as a notable drawback of side sleeping. The shoulder can collapse into the mattress and up toward your neck, which creates misalignment and pain the next morning. A medium-firm or firm mattress may help alleviate this risk, in addition to keeping your head in line with your shoulders. 

Which Is The Best Side To Sleep On?

Sleep experts agree that sleeping on your left side is thought to have the most benefits for overall health. That said, either side can offer benefits if you have sleep apnea or chronic lower back pain. Feel free to start on your left side and see how your body feels. You can also wedge a pillow between your legs to help relieve low back tension by aligning the hips. It is completely normal to shift positions while you sleep, but try not to sleep on your stomach, as that can be hard on the spine and organs. 

Great Side Sleeping Practices

You may be a veteran side sleeper, and we applaud all your years of success. It’s also possible that you are new to side sleeping and want to do it right to avoid pain and have the best results. To get the most out of side sleeping, we recommend the following:

• Lie down on a medium-firm mattress and place a firm pillow underneath your head. 
• Shift over to your left side at first. Your ears should be in line with your shoulders, and you should maintain a neutral chin position. Avoid tucking the chin into the chest.
• Keep your arms and hands below your face and neck ideally, parallel to the sides. 
• Put a firm pillow between your knees to help prevent the hip and knee joints from collapsing. That ultimately aids alignment of the spine. 
• Bring your knees up toward your chest to help reduce pressure on the back.

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How often do you hear the term “microbiome” in today’s day and age? A lot, most likely, and that is because gut health has become a major point of interest for researchers, scientists, and dietitians alike. The gut microbiome is the community of microorganisms, including bacteria, fungi, and viruses, that inhabit the gut. Specific microbes in the gut can change in responses to diet and exercise. 

The gut directly communicates with the brain, and vice versa, via the gut-brain axis. That ultimately means that the brain can influence digestive activities, such as having nervous diarrhea. The gut can in turn influence mood, cognition, and mental health in a positive or negative way. If the gut is weak, bacteria and inflammatory substances can be absorbed from the gut into the bloodstream. That can trigger chronic inflammation, which is linked to myriad health conditions. 

For the above reasons and more, strive to feed your gut the best foods for optimal physical and mental health. Continue reading to learn about foods and food groups that optimize your microbiome and overall gut health. 

Probiotic Foods

There is no article about foods that encourage gut health without the mention of probiotics. These microorganisms can help reshape the makeup of your gut microbiome, helping to enhance immune function and improve multiple bowel diseases. Probiotics essentially change the gut environment in positive ways that decrease the ability for harmful bacteria to grow. They allow healthy bacteria to flourish, which can contribute to healthier immune function. 

A 2021 study monitored 36 healthy adults who were randomly assigned to 10-week diets that either included fermented foods or high-fiber non-fermented foods. Those who consumed fermented foods, which contain probiotics, experience positive changes in immune function. In fact, they were able to reduce levels of 19 different inflammatory markers. Increase your probiotic intake by eating more miso, fermented vegetables, kimchi, tempeh, kombucha, kefir, and sauerkraut. 

Prebiotic Foods

If you want to optimize probiotic bacteria in the gut, you have to feed them prebiotics. Prebiotic foods can also shift the intestinal pH, preventing harmful microbes from growing. These positive changes in the gut can help reduce overall gut inflammation. These changes may also contribute to the production of glucagon like peptide 2 (GLP2), a hormone that reinforces the strength of gut lining. Additionally, the fermentation of prebiotic fibers leads to the production of short-chain fatty acids (SCFAs), which can reduce hunger and improve the regulation of blood sugar and insulin after meals. You can increase your intake of prebiotics by eating more asparagus, chicory, garlic, Jerusalem artichokes, leeks, onions, barley, less-ripe bananas, and wheat bran. 

Pulses

Pulse is not just something you do to blend foods in a blender or food processor. Pulses contain a lot of plant protein, polyphenol antioxidants, and non-digestible carbohydrates (NDCs), such as soluble and insoluble fiber. These NDCs act as prebiotics, fermenting in the gut to form anti-inflammatory SCFAs. Some examples of pulses are beans, lentils, chickpeas, and dry peas (black-eyed peas and split peas). Pulses have an anti-inflammatory impact on gut health and work to improve digestive health by enhancing the strength of the barrier between the gut and bloodstream. A healthy gut barrier allows beneficial substances into the blood and prevents harmful substances from entering circulation. 

Avocados

Yes, avocados are deserving of their own mention in this article. Consuming avocados has been associated with beneficial health outcomes, including weight management and protection against heart disease. The healthy fats in avocados work to nourish the gut and keep you satiated. In one study, researchers assigned 163 overweight or obese adults to one of two groups for 12 weeks. Participants ate one meal per day (breakfast, lunch, or dinner) with or without avocado. The participants provided blood, urine, and fecal samples throughout the study. Researchers found that those who ate avocados developed a greater abundance of gut microbes that were more adept at breaking down fiber and producing SCFAs. 

Foods Rich In Polyphenols

Certain plants produce antioxidants called polyphenols. These are naturally-occurring compounds that protect plants from illness and damage as they grow. Consuming polyphenols can help protect the heart and brain, according to many studies. Research also shows that the gut microbiome converts polyphenols into bioactive compounds, which get reabsorbed into the bloodstream and benefit the body. The bloodstream absorbs about 5-10% of total polyphenols from the large intestine. The remaining 90-95% accumulate in the large intestine, where they offer prebiotic effects, helping to shift bad microbes into beneficial ones.

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It should be common knowledge, but you should not believe everything you see or read on the Internet, especially social media. And yet, TikTok has become a growing source of information for all sorts of health information, especially gut health. In fact, you can regularly see hashtags like #pooptok, #guthealthmatters, #guttok, and #guthealing on numerous videos. It’s pretty clear that the matters of the gut have infiltrated the social media platform. 

A lot of health experts, including gastroenterologists and other gastrointestinal (GI) experts, have joined TikTok to promote science-backed claims and advice. The reason for this is because most #guttok posts are not from experts in the field. Would you rather trust an influencer who tried one thing at one point in time, or someone who has dedicated their life to the study of the GI tract? Wellness tips are all well and good, but not all of them are correct. 

The good news about all of this is that people are encouraging others to care about their digestive health. When it comes to claims, however, not all of these videos have evidence to back them up. Sometimes, one of these videos will promote a product that aids gut health, such as a colon cleanse or colon detox solution. Don’t just trust something that you see in a video without doing thorough research on it! There are no miracle products, which is why we aim to highlight the TikTok gut health trends to question or avoid in this article. 

Gut Repair Or Leaky Gut Solutions

If you hear about a product, method, or solution that will repeat your leaky or damaged gut, it may not be what it’s cracked to be. Drinking olive oil shots or slurping on bone broth all day don’t have evidence backing efficacy for treating the problem. The problem is thinking that leaky gut syndrome can be fixed with one quick solution. Although leaky gut is not a medically recognized condition, it is a gut problem that can happen as a result of an inflammatory bowel disease (IBD). You can sip bone broth in moderation, but don’t expect it to heal your gut. If you decide to drink bone broth, find ones higher in magnesium, calcium, and iron. Olive oil, while it has beneficial polyphenols and healthy fats, will not repair your gut on its own.

Laxatives For Weight Loss

If you are a #guttok trend follower, perhaps you know of the claim that taking laxatives regularly can promote weight loss. If that is a true claim, it should be a big red flag. The goal of taking a laxative is to relieve symptoms caused by constipation, not to lose weight. If you take a laxative to lose weight, you are eliminating undigested food in the form of diarrhea. That can be dangerous if it goes on for more than a short period of time. You need to absorb sufficient fluids from the GI tract, otherwise you could potentially injure your kidneys. People who suffer from constipation may need to take a laxative to eliminate stool in the colon. You should not rely on laxatives to lose weight, but instead use them to relieve constipation symptoms.

Fasting For Gut Health

Fasting is not a new trend. In fact, it has been practiced for centuries in different forms across different cultures. In most cases, there is nothing wrong with fasting, and it has actually been linked to certain health benefits. For example, one review found that intermittent fasting potentially improved metabolic effects, including better blood glucose control and fat loss. That said, fasting can also lead to negative emotions, including anxiety, irritability, and fatigue. One review found that intermittent fasting led to changes in gut bacteria that may regulate body functions and promote healthy metabolism. Fasting may improve GI symptoms for some, but there isn’t sufficient evidence to say that it directly benefits gut health. 

Colon Cleanse Or Detox Protocols

Should you avoid products or regimens that claim they can expel all the waste from your colon or purge it of toxins? You usually see these concoctions in beverage or shake form and they include cayenne, lemon juice, honey, or other similar ingredients. The idea is that a colon cleanse is the best way to benefit your digestive health. Most gastroenterologists agree that you only want to purge your colon of food or microbes before a colonoscopy. There is no reason to completely flush out your colon just because it’s Tuesday. A healthy colon contains a variety of bacteria and other organisms, the microbiome. It also contains mostly digested food that is in the process of becoming stool. A healthy colon contains a diverse microbiome that helps regulate immune function, metabolism, and even your mood! Don’t just evacuate your colon and think that your gut will flourish!

DIY Fermented Foods

There is no denying the gut-promoting powers of fermented foods like kimchi, kefir, natto, and kombucha. During fermentation, bacteria grow in a controlled environment, converting carbs or fiber in the food into an acid. That bacteria-produced acid gives fermented foods that signature sour flavor. There are many bioactive compounds in fermented foods that can be beneficial for your gut. The problem with DIY fermented foods is that you may not ferment in a way that promotes the growth of these beneficial bacteria. If you are determined to make fermented foods, instead of buying them in the store, seek reputable guidance and buy the correct products to ensure you ferment correctly. Don’t just take the word of some TikToker!

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Some bowls comfort the soul, others leave you wanting more flavor. Fortunately, you don’t have to go out to eat if you want to enjoy this gut-friendly miso soup in a much healthier way. You can quickly and easily make it at home and omit the tofu!

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If you have ever eaten at a Japanese restaurant, then you are probably familiar with miso soup. It is a classic starter, but not every restaurant hits it out of the park. Although some bowls comfort the soul, others leave you wanting more flavor. Fortunately, you don’t have to go out to eat if you want to enjoy this gut-friendly soup in a much healthier way. You can quickly and easily make it at home and omit the tofu!

Before we continue, we recommend that you purchase properly prepared miso for the highest quality soup and flavor profile. Miso contains a lot of probiotic benefits, and making it from scratch means that you get to avoid the additives and excess sodium that this soup is often associated with. What sets miso apart from other soy products is that it is a fermented sources of soy, similar to natto and tempeh. Fermenting soybeans yields a completely different set of nutrients! For this reason, you can enjoy miso, natto, or tempeh to promote better gut health.

There are three primary types of miso that you can purchase, including red, white, and yellow/bronze. Red miso has a longer fermentation process, which gives it the bold red color. White miso has a slightly sweeter flavor profile and is more refreshing. The yellow/bronze miso is simply a mixture of those two, so you get to enjoy both flavor profiles. This soup calls for white miso, and it also contains the added benefit of higher vegetable content. It consists of mushrooms, onion, garlic, ginger, and collard greens.

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Can you imagine a life without pickles? You probably can if you dislike them, but that signature briny crunch out of the jar is on another level of delicious. If you are like most people, you probably associate the word “pickle” with the classic cucumber variety. There are many other pickled foods, including various fruits and vegetables. 

Natural pickling and fermentation are traditional forms of food preservation, enhancing the quality of foods. Fermentation is an external, predigestion process that converts complex nutrients into simpler ones. Common fermented foods include sourdough, vinegar, and wine. Pickling is a more controlled form of fermentation that uses salt and examples include miso, sauerkraut, and olives. 

What Are The Health Benefits Of Eating Pickled Foods?

Pickled and fermented foods are some of the most common sources of probiotics. When eaten in conjunction with prebiotics, you can help create the best environment for gut microbes to flourish. The gut also houses the enteric nervous system, which is a second nervous system. Eating pickled and fermented foods can help support the connection between shared cells from both of these systems. 

Eating naturally pickled and fermented foods can encourage the healthy growth of gut microbes. That process can help prevent the growth of unwanted or unhealthy microbes from developing. Pickled and fermented foods can also help to suppress inflammatory responses commonly associated with allergies, cancer, and cardiovascular disease. Because of that, fermented foods may aid immune function. Plus, pickled and fermented foods tend to contain a high concentration of vitamins, including vitamins A, C, and K. Pickles are especially high in those vitamins because water is drawn out of the pickles by the salty brine. 

A few studies found that some vinegar-based brines in pickles may help stabilize blood glucose levels. By regulating blood glucose levels, you help prevent feelings of intense hunger. You also help to curb blood sugar spikes, which can lead to energy crashes. 

Nutritional Value Of Pickles

Like most vegetables, pickles are mostly water and contain very little protein and fat. They have a high concentration of vitamins because the salty brine draws out the water from the pickles. Although the nutritional value varies from pickle jar to pickle jar, the average whole dill pickle contains the following:

• 20% of the recommended daily intake (RDI) of vitamin K
• 3%-4% of the RDI of vitamin C
• 6% of the RDI of calcium
• 2% of the RDI of potassium
• 1% of the RDI of vitamin A

Pickles also contain phosphorus, folate, and are great sources of beta-carotene. Studies indicate that beta-carotene can help lower the risk of several chronic conditions, including type 2 diabetes and age-related macular degeneration. If you want to learn how to make pickles, read on for four amazing recipes. 

Fermented Dill Pickles

Eating fermented foods is highly beneficial for your digestive health. Dare we say that these pickles are better than your granny’s homemade ones? You be the judge!

Click here to start pickling them pickles. 

Homemade Dill Pickle Sauerkraut

Get ready for a recipe that will help improve gut health. Not only is it easy to make, but it is also 100% Full Body Cleanse Approved.

Click here to start pickling that kraut. 

Easy Raw Refrigerator Pickles

Attention cleansers: You finally have a raw vegan pickle recipe! Once you make these, you’ll be wondering where they were all your life.
Click here to start pickling them pickles.

Homemade Pickled Red Onions

This easy pickled red onion recipe is about to be your new favorite topping to a variety of dishes. Here’s a tip: they go great on tacos!

Click here to start pickling them onions. 

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Being healthy during the holidays has a nice ring to it, but anyone who has lived through the holiday season knows that this is no easy feat. Some argue that it is impossible to be healthy during this time of year. Holiday parties, happy hours, gift-shopping, long to-do lists, and other festivities make it difficult to maintain physical and mental health. In fact, it’s safe to say that most people neglect themselves until New Year’s Day. 

A recent survey found that 63% of people feel too much pressure during the holiday season. This pressure can result from obligations to social events, travel, incoming family, buying gifts, and more. There’s no need to let the holiday season serve you sickness or stress on a silver platter, though. You have the ability to avoid the Christmas cold and holiday stress eating! You have the power to create a safe space for your mental health and avoid weight gain during the holiday festivities. All it takes is a little bit of balance, and the following tips aim to help you achieve that balance. 

Indulge With Intention

When you completely deny yourself everything, you often find yourself face first in a cake. While that may not be the case for everyone, it is very common to lash out against yourself when you are so worried about not cheating on your diet. The all-or-nothing mindset is what can get you into trouble. Life is the best when you can enjoy it, so the secret to seasonal success is indulging with intention. When you have a plan and color outside the lines of your diet on purpose, you won’t feel guilty. Survey the holiday spread at a party, for example, and identify what matters to you the most. If you allow yourself the fullest version of what you want, you’ll realize that you don’t need that much of it. 

Make Movement Merry

Between holiday travel, end of the year projects, and children home from school, it is very easy to feel overwhelmed. The holidays are not synonymous with normalcy! Carving out time to go to the gym or jog around the neighborhood can be very difficult. That’s why most people call December a wash and start anew in January. Since you are going to be with family, though, schedule activities that involve movement. Snow tubing or sledding is a great activity because you have to walk up the hill in order to slide back down. Elevate that experience by heading to the mountain to ski or snowboard. That is a great way to burn some calories and strengthen your legs. Consider taking the kids to a holiday ice rink and don’t forget about all the steps you get when you shop for gifts. 

Relieve Financial Strain

Out of all the holiday responsibilities, buying and giving gifts may be the biggest contributor to stress, not to mention commercialism and materialism. When it comes to managing holiday stress, you want to give yourself permission to not buy gifts for everyone. What is going to bring the people you love joy? Is it the gift of material possessions? Perhaps a homemade sugar scrub or handmade book of coupons would be more appreciated. If spending money stresses you out, set boundaries for yourself and put a limit on your spending. What are smaller things that you can give or do for your family or friends? Figure out what they are and focus your efforts on that to alleviate the burden on your wallet. 

Trust Your Gut

Let’s push weight gain to the side for a second and bring the focus back to your gut. What you eat has a big influence on your body, especially your gut. An unhealthy gut is a serious risk factor for weak immune function, since roughly 70% of the immune system exists in the gut. The last thing you want to do is provide your gut with unhealthy foods that cause an overproduction of bad bacteria. Ideally, you want to optimize your microbiome by eating both prebiotic and probiotic foods. According to several studies, these foods encourage a healthier gut, enhancing the body’s ability to fight off infection, viruses, and disease. In order to keep your gut healthy, it’s going to take more than abstaining from the occasional candy cane. Always include fruits or vegetables with your meals, eat more fermented foods, drink plenty of water, eat fiber-rich foods, and get enough sleep to optimize gut health.

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The one thing that people worry about when considering a detox plan or cleanse is the time it takes to plan everything. If you don’t have food prepared, how will your cravings influence your food decisions? Will you be able to resist the temptation of food that you cannot enjoy during your detox plan? Although these are valid questions, you don’t want to view a cleanse or detox program in a negative light. It is always better to look at the bright side, because cleansing your body can make a difference to your overall health. 

What Is A One-Day Cleanse? 

This specific cleanse for the gut was developed by Kimberly Snyder, a nutritionist. Her goal was to help detox the body without making you feel hungry or starved. Because the cleanse only lasts one day, it is relatively easy to deal with and even easier to follow. Even if you have a busy schedule, you can follow this cleanse. Continue reading to learn how this cleanse works. 

Drink Hot Lemon Water When You Wake Up

Traditional Chinese Medicine (TCM) endorses the consumption of warm liquid because it helps balance your qi, or internal energy. Studies confirm that warm water kickstarts the digestive process, but so does lemon juice. The combination of warm water with freshly squeezed lemon juice can also give you a little energy boost. Plus, you get to start your day with some vitamin C, an essential nutrient for healthy skin and immune function. After you brush your teeth, just go ahead and drink this. 

Drink A Green Smoothie For Breakfast

We’ve said this time and time again, but a green smoothie is a great way to sneak more veggies into your day. Smoothies are pre-digested, meaning your body doesn’t have to work hard to digest the foods and absorb their nutrients. Make sure to include different fruits and greens in your smoothie for a diverse nutritional intake. Should you need some inspiration, click here to view our many smoothie recipes. Don’t forget that adding some almond or peanut butter will add more healthy fat and protein to your smoothie.

A Snack And Mid-Morning Detox Tea

Instead of a mid-morning coffee, consider drinking a simple detox tea. Add cayenne pepper, a few ginger slices, and fresh lemon juice to boiling water. This tea works to break down mucus and toxins in the body, and also protects you from harmful bacteria. If you need a recipe for a lemon ginger turmeric detox tea, click here. For your snack, consider enjoying some fresh fruit or a handful of raw nuts, such as walnuts, almonds, cashews, pecans, or pistachios. 

What’s For Lunch? 

Ideally, you make a large salad for lunch with an assortment of colorful vegetables. Choose your green, or greens, and then add other ingredients like celery, bell peppers, tomatoes, cucumbers, roasted beets, radish, or fresh herbs. Different vegetables contain different antioxidants and phytonutrients, which help to counteract oxidative stress caused by free radicals. Your work doesn’t end with a bowl of vegetables, though. You need a nutritious dressing that you make from scratch because store bought dressings contain excess sodium, saturated fats, sugars, and preservatives. Click here for a list of great salad and dressing recipes. 

A Mid-Afternoon Snack

Depending on your hunger level, you may or may not need a mid-afternoon snack. If your stomach starts to growl, consider snacking on some carrot, celery, or bell pepper sticks with a dip. Hummus can be a great dip option, or you can put some almond butter in the celery sticks to help fill you up. Just don’t dip your vegetables in store bought ranch dressing.

A Warm Veggie Bowl For Dinner

The last meal is a reminder that your one-day cleanse is nearly complete! Dinner can be a tough challenge because you may want to resort to common dishes that are not necessarily the healthiest options. Consider keeping your dinner a lot lighter than your lunch, as eating too much food close to bedtime can interfere with the digestive process. Consider a vegetable soup or stew, or a bowl of quinoa, roasted sweet potatoes, chickpeas, and fresh vegetables. You can also make a sheet pan of roasted vegetables and enjoy that for dinner!

You’ll realize that your body feels better after a day of eating various whole food ingredients. These foods are much easier for the body to digest, so the way you feel may convince you to incorporate more of these types of meals into your daily diet.

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