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By Applying These “4Rs” To Your Diet, You Can Have Better Digestive Health

By Applying These “4Rs” To Your Diet, You Can Have Better Digestive Health

Our digestive systems are very complex and sensitive. This is why, at some points in our life, we can develop short or long term digestive problems. The lifestyle choices we choose and the types of food we consume can contribute greatly to the health of our digestive systems preventing or contributing to problems such as intolerance, increased acid or alkaline levels, acid reflux or gastroesophageal reflux disease (GERD).

Being mindful of the foods we eat and our consumption habits can help improve the health of our digestive system and there’s an approach we can all follow that can help to improve the digestion process and that’s called the “4Rs”.

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1. Remove

The first step is to remove any foods that are known to contribute to bad digestive health. These are usually trigger foods and beverages that cause negative reactions in the gut such as alcohol, caffeine, processed foods, and sugar-loaded items. Other triggers could be diary or gluten which can be temporarily removed to see if they are having any effect.

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2. Repair

The second step is to start a healing process whereby you consume a clean diet full of unprocessed foods to rid the body of toxins that are harmful to the gut and promote healing in any damaged areas of the digestive system. Consuming extra vitamins and minerals that help towards good gut health such as omega-3 fatty acids, vitamins A, C, and E, zinc, turmeric and aloe vera. Replacing toxic ingredients with healthy alternatives with added boosts will give the body time to heal and repair itself.

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3. Restore

The bacteria in our gut is very sensitive and the amount of ‘good bacteria’ is essential for a healthy digestive system. Restoring this optimal bacteria flora is the next step in the 4Rs process. Introducing probiotics such as Lactobacillus acidophilus and Bifidobacterium lactis found in certain yoghurts, in fermented foods such as kefir, kimchi, and sauerkraut, and also in tablet form, will help to reinforce the good bacteria levels and promote a maintained gut health.

4. Replace

The last step is to make sure bile salts, digestive enzymes, and hydrochloric acid levels (stomach acid) are at their optimal peak for a fully functional and healthy digestive process. Taking supplements containing digestive enzymes and replacing processed salt with organic sea salt is key to stimulating the growth of the digestive enzymes living in the gut. This is crucial because digestive enzymes and hydrochloric acid work hand in hand to break down food and create a healthy digestive process.

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Jenny Marchal

Freelance Writer

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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