A healthy gut is the foundation of overall well-being. It plays a vital role in digestion, nutrient absorption, and even influences our mood and immune system. So, how do you make sure that your gut is the best it can be, and what decides this?

In this article, we will explore five essential steps to achieve and maintain a healthy gut. By incorporating these steps into your daily routine, you can enhance your digestive health and experience improved vitality and wellness that keeps you able to do the things you love.

Step 1: Eat a Balanced and Fibre-Rich Diet

The food we consume has a direct impact on our gut health. A balanced diet consisting of whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, is crucial for maintaining a healthy gut. It’s recommended to get your ‘magic 30’; getting 30 different fruits, veggies, seeds, nuts and plants like herbs in a week has massive health benefits and is easier than you think. Add nuts and seeds to salads and stir-fries, try different types of rice, vary your snacks, choose crudités according to the season or add olives and nuts for a mid-morning nibble; get creative! It’s also essential to ensure that you get an adequate amount of dietary fibre incorporated into your diet, too. Fibre acts as fuel for the beneficial bacteria in our gut, promoting their growth and diversity. Include fibre-rich foods like legumes, nuts, seeds, and whole grains in your meals to support a healthy gut microbiome. Along with providing essential nutrients, a balanced and fibrerich diet helps regulate bowel movements and prevents constipation. Furthermore, high-fibre foods often require more chewing, which stimulates saliva production and promotes the release of digestive enzymes, aiding the breakdown of food and nutrient absorption. Remember to gradually increase your fibre intake to allow your body to adjust and minimise any potential digestive discomfort.

Step 2: Stay Hydrated and Limit Sugary Drinks

Proper hydration is key to maintaining a healthy gut. Drinking an adequate amount of water throughout the day helps in assisting the production of digestive enzymes and nutrient absorption; aim for 6 – 8 cups of fluid. When your body is dehydrated, it can lead to poor digestion and constipation. Hydration is particularly crucial for fibre to do its job effectively and keep the digestive process smooth. However, be mindful of your beverage choices. Sugary drinks, including soda and fruit juice, can disrupt the balance of bacteria in your gut and promote the growth of harmful bacteria. These beverages often contain high levels of added sugars, which not only hinder the absorption of nutrients but also contribute to inflammation in the gut. If you’re not a big water drinker, try herbal teas and natural fruit-infused water to stay hydrated while supporting a healthy gut. These choices not only provide hydration but also contribute to the overall nutrient intake necessary for gut health.

Step 3: Manage Stress Levels

Stress can significantly impact our gut health. The gut and the brain are closely connected through the gutbrain axis, and stress can disrupt this connection, leading to digestive issues. When you’re under stress, your body releases stress hormones that can affect the movement and contractions of the digestive tract, leading to symptoms such as stomachaches, bloating, and altered bowel habits. Incorporating stress management techniques like yoga, meditation, deep breathing exercises, and regular physical activity can help reduce stress levels and support a healthy gut. Engaging in these practices promotes relaxation, calms the nervous system, and improves digestion. Regular exercise, such as yoga or brisk walks, can help stimulate the muscles in your intestines, promoting regular bowel movements. Prioritise selfcare and find activities that help you relax and unwind, promoting overall well-being, including gut health. Remember, taking care of your mental and emotional health is crucial for a healthy gut. A simple yoga routine that takes no more than 15 minutes can be an excellent way to incorporate mindfulness and gentle movement into your routine. Start by finding a quiet and comfortable space where you can practise without distractions. Begin with a few minutes of deep breathing, inhaling deeply through the nose and exhaling slowly through the mouth, allowing your body to relax and your mind to focus. Then, move into a series of gentle stretches and poses, such as cat-cow, downward-facing dog, child’s pose, and seated forward fold. Flow through each movement mindfully, paying attention to your body’s sensations and breathing deeply. Conclude your practice with a few minutes of relaxation in savasana, lying flat on your back, allowing your body and mind to fully unwind. This simple 15-minute yoga routine can help release tension, improve flexibility, and bring a sense of calm and clarity to your day.

Step 4: Include Fermented Foods in Your Diet

Fermented foods are rich in probiotics, which are beneficial bacteria that promote a healthy gut. Including fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha in your diet can help replenish and diversify the gut microbiome. Probiotics aid in digestion, strengthen the immune system and reduce inflammation in the gut. They help maintain the balance between good and bad bacteria, creating an environment that supports optimal digestion and nutrient absorption. Start by incorporating small amounts of fermented foods into your diet, such as having a serving of yogurt with live cultures as a snack or adding sauerkraut to your salad. As you gradually increase the serving size, you’ll be providing your gut with a steady supply of beneficial bacteria. Additionally, you can explore homemade fermented foods and beverages to further diversify the strains of probiotics you consume.

To get started on making your own kimchi, follow these steps:

1. Choose Your Fermentation Vessel:
   • Mason jars with tight-fitting lids, fermentation crocks, or specialised fermentation jars are common options.
2. Pick Your Ingredients:
   1. Vegetables like cabbage, cucumbers, carrots, and radishes are popular choices. You can also experiment with fruits, dairy products like yogurt or kefir, and even beverages like kombucha. For kimchi, I use Charles Dowding’s recipe:
      • 1kg Chinese cabbage
      • 800g carrots
      • 400g winter radish
      • 6 spring onions
      • 8 garlic cloves
      • 1 dessert spoon of ginger
      • 3 dessert spoons of coconut sugar
        (optional)
      • 1 teaspoon of chilli flakes
      • 10g salt
        • One unforgettable rule of kimchi is to never add water!
3. Prepare the Food:
   • Wash and chop your chosen ingredients into desired sizes and shapes. For vegetable ferments, consider adding salt to draw out moisture and create a brine.
4. Add Flavourings:
   • Enhance the flavour of your fermented food by adding herbs, spices, or other seasonings. Garlic, ginger, dill, and chillies are popular options for adding depth and complexity to the fermentation.
5. Pack the Fermentation Vessel:
   • Place your ingredients into your fermentation vessel, ensuring they are tightly packed. Leave enough headspace to accommodate the expansion that occurs during fermentation.
6. Create an Anaerobic Environment:
   • Ensure an anaerobic (oxygen-free) environment for successful fermentation. Consider using fermentation lids or airlocks that allow gases to escape while preventing oxygen from entering.
7. Fermentation Time and Temperature:
   • Allow the fermentation process to occur at a suitable temperature. Most vegetable ferments thrive between 15°C and 24°C. The duration varies, but start with a few days, and gradually increase if desired.
8. Taste and Monitor:
   • During fermentation, taste the food periodically to assess its flavour and texture. This helps you gauge the level of fermentation and determine when it reaches your desired taste.
9. Store and Enjoy:
   • Once your fermented food has reached the desired level of fermentation, transfer it to a clean jar or container and store it in the refrigerator. Fermented foods can be enjoyed as condiments, toppings, or additions to your favourite dishes.

Step 5: Get Sufficient Sleep

Adequate sleep is essential for overall health, including gut health. During sleep, our body repairs and rejuvenates itself, and the digestive system is no exception to this. Poor quality of sleep or lack of sleep can disrupt the balance of gut bacteria and contribute to digestive issues. Lack of sleep has been linked to an increased risk of gastrointestinal disorders, including irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Aim for 7-9 hours of quality sleep each night to support optimal gut health. Establish a bedtime routine that promotes relaxation, such as reading a book, taking a warm bath, or practising gentle stretching. Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet. Additionally, avoid large meals and stimulating activities close to bedtime. Prioritise sleep as an integral part of your wellness routine, and you’ll not only benefit your gut but also experience improved energy levels and cognitive function. Nurturing a healthy gut is crucial for overall well-being, and it can be achieved by incorporating simple yet effective lifestyle changes. By following the five steps outlined in this article, including eating a balanced diet, staying hydrated, managing stress levels, including fermented foods, and getting sufficient sleep, you can promote a healthy gut and experience enhanced vitality and wellness. Remember, taking care of your gut is taking care of your entire body.

By health and wellness expert, Lisa Winn, who believes that at the core of feeling good and leading a healthy life is balance. As a mother of three, Lisa knows the common challenge of juggling work and life but says that by focusing on balance, feeling happy and healthy will come.

Find Lisa on Instagram: https:// www.instagram.com/ lisamariewinn/

The post 5 Steps to a Healthy Gut first appeared on Yoga Magazine.

Viruses and superbugs have become a part of day-to-day living, but that doesn’t mean you have to live in fear of those nasty microbes. Your immune system, when armed with nature’s best weapons, can be a formidable rival against a wide range of viruses and bacteria. I spent nearly three decades tracking down over seventy of the most effective natural weapons against viruses and bacteria, which I curated for my book Super-Powered Immunity: Natural Remedies for 21st-Century Viruses and Superbugs. While many people are already familiar with some of the old standbys like elderberry, garlic, oregano oil, and vitamins C and D, the following book excerpt shares ten of the lesser-known but highly valuable options that are worth keeping on hand.

BERBERINE

Berberine is a plant nutrient extracted from plants like barberry, Oregon grape, and blue cohosh, among others. A growing body of research shows that it packs a punch against many different microbes, including bacteria, fungi, and viruses alike. Research published in the medical journal Frontiers of Medicine found that berberine is antibacterial against E. coli. Another study showed that berberine has

antibacterial activity against a broad spectrum of bacterial varieties, including strains that are drug resistant. Berberine also demonstrates significant effectiveness against fungal infections like various strains of Candida, including against the biofilms they create. Biofilms are slimy coatings that bacteria create to protect themselves and reduce the likelihood of being detected and killed by the human immune system. In a study published in the journal Drug Design, Development and Therapy, researchers found that berberine was highly effective at reducing all five of the Candida strains they tested it against, as well as at inhibiting the biofilms they create. Impressed by the significant antifungal effects of berberine, the scientists concluded, “Berberine might have novel therapeutic potential as an antifungal agent or a major active component of antifungal drugs.” Exciting research published in the Archives of Virology found that it demonstrated antiviral activity on many viruses, including herpes simplex, human cytomegalovirus (HCMV), HPV, and HIV.

EPIGALLOCATECHIN GALLATE (EGCG)

You’ve probably heard about the incredible healing abilities of green tea, but few people know that, in addition to its heart-healing and anticancer properties, green tea and the potent compound found in it—epigallocatechin gallate (EGCG)—is also highly anti-infectious. One of the primary phytonutrients found in green tea, EGCG has been identified in research as having antibacterial properties, on its own or in combination with antibiotics to bolster the drugs’ effects, including against S. aureus and many other bacteria. Other research in the Journal of Applied Oral Science is exploring the addition of EGCG into dental fillings since it has been found to inhibit some Streptococcus bacteria. The same research also showed that

EGCG demonstrates antifungal activity. Another study published in the British Journal of Pharmacology found that EGCG demonstrated antiviral activity on multiple families of viruses, including HIV, influenza A, and hepatitis C, and interfered with the viral replication process that is needed for survival of hepatitis B, herpes simplex, and adenoviruses.

GLUTATHIONE

One of the most powerful things you can do to boost your immune system and aid its ability to fight off infectious intruders is also one of the least known. Many people have not even heard of the nutrient glutathione, which is one of nature’s greatest treasures when it comes to fighting disease-causing microbes. Glutathione is an antioxidant nutrient that is produced in the cells of your body, primarily from three building blocks of proteins called amino acids, including cysteine, glutamine, and glycine. Even moderate changes in glutathione levels in the body have a profound effect on the status of lymphocyte (immune cells) functions. Research in the International Journal of Medical Microbiology found that glutathione on may be effective in treating some bacterial infections. Glutathione has been discovered as the potential missing link in the prevention and treatment of viruses. A study published in the European Review for Medical and Pharmacological Sciences found that a glutathione deficiency may play a central role in severe disease symptoms linked to Covid-19. Earlier research in the journal Biological Chemistry found that glutathione regulated the immune response, which not only helps the body attack foreign invaders like pathogens, it also prevents the immune system from overreacting.

QUERCETIN

Quercetin is a plant pigment (known as a flavonoid) that is found in many foods and its antiviral properties have been the subject of numerous studies. One study published in the medical journal Viruses found that quercetin inhibited a wide spectrum of flu viruses’ ability to enter the cells, which they need to do for their survival. Quercetin has been shown to inhibit respiratory viruses in cell studies, including inhibiting rhinoviruses, coxsackie viruses, and polio viruses. It demonstrates beneficial effects against RSV, polio viruses, herpes simplex viruses, and cytomegalovirus.

CAT’S CLAW (UNCARIA TOMENTOSA)

Growing between thirty and sixty meters high, this vine has demonstrated antibacterial, antifungal, and antiviral properties that have been proven effective in combating persistent infections, including those involved in bladder infections, Crohn’s disease, gastritis, glandular fever (Epstein Barr syndrome), hepatitis, herpes, Lyme disease, prostatitis, and yeast infections (Candidiasis). It has demonstrated significant antiviral activity, including against the herpes simplex virus21 as well as SARS-CoV-2.

LEMON BALM (MELISSA OFFICINALIS)

I grew a large batch of lemon balm, which is also sometimes referred to as melissa, from seed this year, allowing me to enjoy its delightful fragrance in my garden as well as its delicious flavour when steeped as tea. The herb’s delicate flavor may lead people to underestimate its antimicrobial capacity but lemon balm has proven its antibacterial and antiviral effects in laboratory and clinical trials alike. Research in the journal Plants found that lemon balm essential oil contains key active ingredients known as geranial, neral, and citronellal, which demonstrated high antimicrobial activity against microorganisms it was tested against, including five diseasecausing bacteria plus C. albicans and other fungi.72 This common garden herb also demonstrates antiviral activity against the herpes simplex virus75 likely due to its active constituents known as rosmarinic acid and other polyphenolics, which are water soluble, meaning they can be extracted by infusing the herb in water to make a tea.76 In a study published in the journal Natural Products Research, scientists found that lemon balm is highly effective against the herpes simplex virus.

OLIVE LEAF (OLEA EUROPAEA)

First used medicinally in ancient Egypt where olive leaves were considered a symbol of heavenly power, olive leaf has since become used around the world for the treatment of many conditions. Most people already know the health benefits of eating olive oil on a regular basis, but an increasing amount of research is showing that olive oil isn’t the only therapeutic part of these trees. The leaves of the trees are potent antioxidants, antiinflammatory, and have long been used for their antiviral properties as well. The olive tree produces a compound known as oleuropein that is abundant in both the leaves as well as the olives. It is believed that this compound is responsible for the many health benefits of olive oil and olive leaf extract. In the early- to mid-1800s olive leaf was used to treat fevers and malaria. A study published in the journal Mycoses found that olive leaf extract was effective at battling almost all bacteria and fungi it was tested against, including those found internally as well as on skin, hair, and nails, demonstrating its widespread antibacterial and antifungal properties. Olive leaf has demonstrated antimicrobial activity against a wide range of microbes, including those behind the following conditions: infections, chronic fatigue syndrome, dental infections, ear infections, gonorrhea, hepatitis B, malaria, meningitis, pneumonia, shingles, tuberculosis, and urinary tract infections.

Most known for their ability to reduce cholesterol levels similarly to statin drugs as well as for their anticancer and antitumor ability, oyster mushrooms also demonstrate antimicrobial properties. They showed antibiotic activity against various. Oyster mushrooms inhibit hepatitis C virus and may be beneficial against HIV as well.

REISHI MUSHROOMS (GANODERMA LUCIDUM)

Reishi’s immune-supporting properties alone make it an excellent mushroom to incorporate into your diet or supplement regime on a regular basis. Animal research shows that reishi enhanced immune cells like interleukin-1 and white blood cells created in the bone marrow. It also demonstrates broad antibacterial and antiviral properties largely due to its ability to activate the immune system. Tea made from reishi showed activity multiple strains of bacteria. Reishi has even demonstrated anti-HIV activity both in laboratory and human studies.

Most people take remedies in insufficient doses, without adequate frequency, or in an incorrect form, which usually results in either minimal effectiveness or no noticeable results at all. It is critical to identify the most powerful remedies (including the correct species when it comes to plants) and the most effective form of the remedy (such as infusion, tincture, oil extract, or another form). It is also critical to ensure that it is used in a correct dosage amount and with the ideal frequency and duration to yield the best healing results. Follow package instructions for the product you select. Usage information for these as well as detailed information for over seventy remedies is provided in Super-Powered Immunity: Natural Remedies for 21st-Century Viruses and Superbugs.

REFERENCES

1. Fahima Abdellatif et al., “Minerals, Essential Oils, and Biological Properties of Melissa officinalis L.,”Plants 10, no. 6 (May 26, 2021): 1066.
2. Akram Astani et al., “Melissa officinalis Extract Inhibits Attachment of Herpes Simplex Virus in Vitro,” Chemotherapy 58, no. 1 (2012): 70–77.
3. Hoffman, Medical Herbalism, 566.

Dr. Michelle Schoffro Cook, PhD, DNM is an international bestselling and awardwinning author of 25 books including her latest book Super-Powered Immunity: Natural Remedies for 21st-Century Viruses and Superbugs. Her work has appeared in over 100 publications including: WebMD, Prevention, Vegetarian Times, Huffington Post, Woman’s World magazine, First for Women magazine, Care2.com, and Yahoo!. Follow her work at DrMichelleCook.com, Facebook. com/drmichellecook, and Instagram.com/ mschoffrocook.

© Copyright 2023 Michelle Schoffro Cook, all rights reserved

The post 10 LESSER-KNOWN NATURAL REMEDIE first appeared on Yoga Magazine.