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10 Super Foods That Aid Digestion And Heal The Gut

10 Super Foods That Aid Digestion And Heal The Gut

Healthy digestion is a complex, but silent mechanism in your body that continues to take place while you eat, sleep or work. If your body isn’t digesting food properly, it can really impact your life! The negative effects of a stressful lifestyle and wrong eating habits will accumulate and create serious problems with the digestive tract which can be extremely debilitating.

These foods should be part of your regular diet to to rejuvenate and maintain your digestive health.

1.Lemon/Lime

Lemon is great for alkalizing the body. It will help regulate your body’s PH levels and keep your gut healthy! It’s also an amazing source of vitamin C and electrolytes. Squeeze a full lemon in a cup of warm water, and drink it, instead of your morning coffee. It works best on an empty stomach and will really kick start your digestion.

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2. Turmeric

The most beneficial component in Turmeric is curcumin. It has amazing anti-inflammatory properties. This ingredient can help heal stomach ulcers and other digestive issues. Just make sure you consume it on a regular basis. There are many ways to boost your absorption of curcumin!

3. Bone Broth

A warm, delicious, gelatinous bone broth is great for your digestive tract. Nutrient dense bone broth has a very jelly like texture when cold, but when heated it it melts easily back to its soupy form. The gelatin, collagen and protein collected within a bone broth, from slow cooking various bones for hours and hours are easily digested and help rebuild the gut!

4. Ginger

Ginger is anti-inflammatory and has proven to help with digestion. It has many medicinal properties. Use ginger to kick start your digestion and help clean out your system! Consume more of this easily by drinking ginger and lemon herbal teas, these are readily available in many supermarkets. You can also brew your own by grating ginger into hot water, and allowing it to steep for a while.

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5. Mint

Mint can really help sooth your stomach and help with nausea! It tastes amazing and is the perfect palate cleanser after a meal. This can be consumed in the form of a really tasty herbal tea!

6. Cinnamon

Packed with antioxidants and anti-inflammatory properties, cinnamon is a great addition to your diet. Sprinkle it over desserts or try adding it in teas for extra flavor and health benefits.

7. Fermented foods

You really need to consume more fermented foods to aid digestion. Fermented foods can help promote the growth of good gut bacteria. Many people become ill and contract debilitating digestive disorders, when they have an imbalance of healthy gut bacteria! Their bad gut bacteria in this instance will be more dominant.

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If this is the case, symptoms can range from bloating and gas to diarrhea. Slowly increase your intake of more fermented foods like Kefir, Kimchi and natural yogurts. This will help restore your healthy gut bacteria.

8. Omega 3’s

Omega 3’s can be consumed in the form of fish oil, or just by eating more fish. Salmon is a great source of omega-3’s, and is really delicious. These fatty acids can reduce inflammation and heal your gut from digestive disorders. Omega-3’s also promote heart health and can reduce rheumatoid arthritis.

9. Coconut Oil

Coconut oil is a fantastic addition to your diet. It contains medium chain fatty acids which are easily digestible. They are also metabolized in a way that produces therapeutic benefits to your brain! This is important due to the strong gut and brain connection – a healthy gut makes a happy brain and vice versa.

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It has proven to be effective in healing people with candida problems (yeast infections in the stomach) and is known for its antibacterial properties. Its very easy to include in your diet. Use it as a substitute for various cooking oils or even spread it on you bread as a butter/margarine alternative!

10. Bananas

Bananas are very high in fiber! In fact 70% of its fiber is insoluble. This type of fiber can help move food down the digestive tract and regulate your bowel movements. The other 30% of fiber a banana contains is soluble fiber. This type of fiber can help regulate blood sugar levels by slowing down the absorption of fats and carbohydrates.

Conclusion:

Now let’s bring this all together. It may seem like a lot of new foods to add into your diet, but it’s really easy. Why not start your day with a healthy juice shot! Mix lemon juice, finely grated ginger, cinnamon, and turmeric into a shot glass. Then gulp it down every morning, to reap the health benefits, with no hassle at all!

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Last Updated on October 16, 2018

The Ultimate Guide to Help You Sleep Through the Night Tonight

The Ultimate Guide to Help You Sleep Through the Night Tonight

It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.

If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”

One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night.[1] So what could possibly be causing this insomnia epidemic?

Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.

In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.

Why you can’t sleep through the night

The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night.[2] Here are the main ones that the average person faces:

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Stress

If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.

Exposure to blue light before sleep time

We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.

While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.

Eating close to bedtime

Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.

Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.

Rule of thumb: eat 3-4 hours before bedtime.

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Medical conditions

In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.

The vicious sleep cycle

The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.

Here’s an example of a bad sleep pattern:

You get a bad night’s sleep
–> You feel tired and stressful throughout the day.
–> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
–> You can’t sleep well (again) the next night.

    You can imagine what could happen if this cycle repeats over a longer period of time.

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    How to sleep better (throughout the night)

    To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.

    1. Take control over the last 90 minutes of your night

    What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.

    Here are a few suggestions:

    • Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
    • Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
    • Find an activity that helps you to wind down  This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
    • Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
    • Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive

    2. Eat the right nutrients (and avoid the wrong ones)

    What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:

    • Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
    • Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
    • Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
    • Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.

    3. Adjust your sleep temperature

    Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.

    Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

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    Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature

    Sleep better form now on

    Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.

    I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.

    As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!

    Featured photo credit: pixabay via pixabay.com

    Reference

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