We often think about our mental health but what about our gut health? Are you experiencing digestive-type issues? Bloating? Heartburn? Weight gain? Frequent visits to the bathroom? Just a few examples that you may not be paying attention to your gut health.
Lindsay Boyers’ new book Gut Health Hacks, published by Simon and Schuster, may be just what you need. “Although many people have learned to live with nagging or uncomfortable symptoms, says Boyer, they’re not normal.”
A holistic nutritionist specializing in gut health, the keto diet, mood disorders and functional nutrition, Lindsay has written twelve books and has had more than 2,000 articles published across various websites, including MindBodyGreen, Healthline, Livestrong, The Spruce and VeryWell.
Her newest book Gut Health Hacks offers readers 200 practical tips and tricks to support good bacteria, achieve a balanced gut microbiome, and feel their best every day. The 218-page paperback is divided into five chapters #1 Do the right tests to assess your gut health. #2 Change your diet and eating patterns. #3 Take care of your body. #4 Prioritize your mental health. And #5 Make some lifestyle and environmental changes.
Here are just five examples of the 200 gut health hacks you’ll find in this easy-to-flip-thru book:
- Watch for signs that your gut health may be compromised. Boyers points out that obvious signs including gas, bloating, stomach pain, heart burn and constipation. But she says that there are also a number of not so obvious signs including cravings for sugar or processed carbohydrates, anxiety, insomnia and chronic fatigue that could also indicate gut issues.
- Keep a food journal. Keeping track of the foods you consume can help you identify which ones continue to cause you persistent symptoms. She reminds us that “symptoms don’t always show up right away. You may react to something you’ve eaten two or three days after the fact, so pay attention to those connections and patterns too.”
- Zero in on Zinc. In chapter #83 Boyer points out that about one out of four people are deficient in zinc and when it comes to your gut that could be a major problem. Signs that you are not getting enough zinc include lack of appetite, excessive hair loss and white spots on your nails. While supplements could be one solution, she advises that one should always check with his or her doctor before taking any supplements. According to Healthline.com, foods high in zinc are red meat, shellfish (here at TTW our absolute favorite source), legumes, (chick peas, lentils and beans) and seeds (pumpkin and sesame for instance.) Let your refrigerator be your medicine cabinet.
- Sip on peppermint tea. Instead of indulging in a before-bed nightcap or succumbing to after-dinner cravings pour yourself a peppermint tea. Boyers points out that peppermint helps relax the muscles of the digestive system, which can relieve digestive symptoms such as gas, bloating and indigestion. The bonus is that because peppermint has a somewhat sweet taste it can help stave off sugar-time cravings.
- Cry it out. Boyers tells readers that crying is not just therapeutic, but has physical benefits as well. “Crying also releases oxytocin, a hormone that boosts feelings of happiness and contentment, but is also a big driver behind proper digestion and gut health.”
Gut Health Hacks offers sound and straight-forward advice to help you keep your gut healthy and functioning at peak performance. The soft-cover book sells for $16.99 from the Simon and Schuster.
Here is another article you might find interesting: The Canyon Ranch team writes about how fermented foods increase diversity in the gut microbiome