Tea, Tea, TEA!!!

Now that Fall is here (well Winter apparently), it’s socially acceptable to drink 12 cups of tea a day, again!! Besides being a delicious, sugar and calorie free beverage, tea contains varying photochemicals and antioxidants that have the capability to aid in numerous functions within the body. Phytochemicals are biologically active compounds found in plants that give them their vibrant colour and individualized health benefits. While, antioxidants  (simply put) are molecules within the body that prevent oxidation of other molecules, limiting free radical production, thus preventing cell damage.  For this reason, tea is often consumed for its medicinal properties. …No wonder tea is the most commonly consumed beverage in the world (after water of course)!

The chart below is a beginners guide to 25 different flavours of tea and their potential to aid and/or enhance varying functions within the human body. Whether you need help focusing, relaxing, reducing bloating, or an immune boost to fight off that incoming Fall cold, one of these teas will have you covered!


Type of Tea Potential Benefit
Ginger (my fave!!) Loaded with disease-fighting antioxidants, activates the immune system, helps to reduce nausea, GI (gastrointestinal) discomfort, and menstrual cramping.
Green  Is said to be the healthiest beverage on the planet! — Contains numerous antioxidants, enhances cognitive function, boosts metabolism, reduces risk of attaining various types of cancers, may reduce risk of cardiovascular diseases (CVD), aids in weight loss.
Chai Enhances heart health, reduces nausea, and aids in digestion and weight loss.
Echinacea Boosts immune function –  helping the body to fight various infections and viruses.
Rose Hip Rich in Vitamin C and antioxidants, has a vast range of anti-inflammatory properties, has potential to help with anti-aging of the skin.
Black Numerous antioxidant properties, boosts heart health, decreases LDL cholesterol levels, may enhance gut health.
Chamomile Calming and relaxing effects, thus often used as a sleep aid, in addition to helping to reduce inflammation.
Oolong Boosts metabolism, regulates insulin spikes, helps to reduce acne, enhances immune function.
Peppermint Often used to support GI health – potential to help to relieve nausea, indigestion, and stomach pain. Additional antifungal, antiviral, and antioxidant properties.
Sage Beneficial for cognitive function and brain health – improvements in mental function and memory, as well as mood.
White Rich source of antioxidants, may aid in weight loss, contains compounds that have the potential to fight cancer (by suppressing cancer cell growth and inhibiting metastasis), may reduce risk of heart disease.
Hibiscus Mainly know for its benefits to cardiovascular health — particularly relating to its effects on blood pressure, and decreased oxidative stress. Additionally, may prevent certain types of cancers, specifically leukaemia.
Ginseng May help to reduce inflammation, boosts immune function, increases energy levels, strengthens focus and concentration.
Hawthorn Packed with numerous antioxidants, aids in optimal digestion, various anti-inflammatory properties, prevents hair loss.
Rooibos (Red Tea) Beneficial for bone health – has potential to increase bone density and stimulate bone growth, some antioxidant effects, beneficial for liver function and health.
Lemon Verbena Boosts antioxidant levels, improves skin and heart health, has potential to diminish anxiety. May help to lower inflammatory markers, in addition to decreasing the formation of fatty acids – thus has potential to assist in weight loss.
Eucalyptus Excellent source of various antioxidants, improves dry skin and dandruff, promotes relaxation by decreasing blood pressure and anxiety.
Cinnamon Improves heart health, promotes weight loss, reduces menstural cramping and inflammation, potential to reduce acne.
Violet Helps diminish inflammation and alleviate body aches and pain, helps to manage flu symptoms.
Dandelion Promotes optimal liver function, helps to prevent Urinary Tract Infections (UTIs), prevents certain types of cancers, aids in optimal digestion.
Bergamot (aka Earl Grey aka Hannah Tea 😉 ) Compounds found within the tea have potential to act as antioxidants and aid in digestion, as well as lower blood pressure and cholesterol levels.
Fennel Relieves bloating, helps to subside menstrual cramping and to regulate blood sugar levels, has potential to aid in pain relief.
Lemongrass Lowers cholesterol, reduces anxiety, prevents infections, and relieves bloating.
Jasmine Boosts well-being by:  reducing stress and having soothing and calming effects, in addition to helping to regulate ones mood.
Cardamon Enhances digestion, boosts immune function, improves blood circulation, enhances sex drive, has potential to alleviate joint pain.

& that’s the TEA.


Happy Tuesday! Get outside and enjoy some fresh, crisp Fall air (& bring some tea)!!!

Anna x


7 Tips to get your sleeping schedule back on track

Now that September is here and summer is coming to an end, it’s time to get back into a routine. Having a consistent sleeping schedule is important for numerous reasons, one being to get you back in gear, and tackle the rest of the month of September!


Here are some tips to help you get your sleeping schedule back on track:

1. Practice relaxation before bed – Methods of relaxation may include: meditation, deep breathing, journaling, taking a hot shower or bath, reading (bonus if its a boring book, because you’ll be able to fall asleep in no time!), yoga, stretching, or drinking a hot caffeine-free beverage. All of these tasks will help you to relax and clear your head before bed, often making it easier to fall asleep. Practicing the same relaxation technique, consistently is best so your body recognizes when it is time to wind down. 

2. Reduce, or completely avoid blue light exposure 2 hours prior to bed… Put your phone away! – Your bodies natural clock, known as your circadian rhythm is greatly impacted by light. Your circadian rhythm affects your brain, body, and hormones, enabling your body to recognize the appropriate times to stay awake, and fall asleep. Exposure to light throughout the day has been researched to improve both sleep quality and duration. During light exposure your body slows the production of hormones such as melatonin – this hormone enables you to relax, promoting sleep. Thus, daytime light exposure limits the feelings of fatigue and drowsiness. Exposure to light at nighttime has the opposite effect. Exposure to light at night tricks your brain into thinking it is daytime, thereby reducing the production of melatonin, thus delaying the time it takes you to fall asleep. Therefore, limiting your exposure to light, in particular blue light that is emitted from your phone about two hours prior to bed will help you fall asleep, faster.

3. Maintain a consistent sleeping schedule  – Again, your bodies circadian rhythm functions on a consistent cycle – your body is able to naturally orient its sleeping schedule with sunrise and sunset. Having a consistent sleep/ wake cycle is vital to both short and long-term sleep duration and quality. Inconsistent sleep/ wake cycles facilitate irregular sleeping patterns and poor sleep quality, and have potential to negatively alter your bodies circadian rhythm and levels of melatonin. Waking up and going to bed at similar times will not only allow for a deeper and more restful sleep, it will also benefit your sleeping patterns long term.

4. Exercise Regularly – but not before bed 🙂 – Not only is exercise beneficial for your health, it also improves your sleep quality and duration! Exercising promotes melatonin production, reduces stress, tires out your body, and positively impacts your bodies circadian rhythm – all of these help to improve both sleep quality and duration. However, exercising within 2 hours prior to bed will have the opposite effect. Exercising increases hormones like adrenaline and epinephrine – these hormones increase one’s alertness and stimulate the body, keeping you awake. To reap the potential benefits exercise has for your sleeping patterns and duration, keep your exercise regime to at least 2 hours prior to your bedtime. 

5. Lavender! (Oil, mist, diffuser, incense) – Lavender has been extensively studied to have a calming effect on individuals. Lavender lowers blood pressure, and decreases heart rate – allowing individuals to reach a more relaxed state. For these reasons, lavender enables you to not only fall asleep faster, but also into a deeper sleep.  I find lavender to be the most useful method for me when I have trouble falling asleep. Every night before bed, I apply a lavender roller, topically to my wrists and temples or mist my pillow with a lavender spray. I also like putting lavender essential oils into my diffuser or lighting lavender scented incense a couple hours before I go to bed. This way, when I am ready for bed, my bedroom is filled with the lavender scent!

6. Make your sleeping space a comfortable environment – Making sure your room is a relaxing, clean, and comfortable space is necessary for a good nights rest. This may mean adding additional pillows, plants, artwork, or candles to your bedroom to allow it to become a more welcoming and inviting space, in which you enjoy spending time. Keeping your professional and/ or school work and work desk outside of your room to avoid added stress, decluttering and keeping your room clean so it does not make you feel overwhelmed, or having your room at a consistent temperate, light, or volume can also help to make your bedroom a more comfortable and relaxing space. Removing these and various other distractions that may cause added stress, and ensuring your room is a relaxing, comfortable, and enjoyable space will all benefit to help you get a good nights sleep.

7. Consider a Melatonin supplement- Melatonin supplements will also help you to get your sleeping schedule back on track. As discussed, melatonin is a hormone that is produced within your body to help regulate your sleep cycle. Melatonins main job is to naturally regulate ones sleep-wake cycle. Taking a melatonin supplement increases the amounts in your body, thus it is often used as a sleep aid. Prior to regularly taking a melatonin supplement, consult a health professional regarding dosage, side effects, uses, and drug interactions. Taking a melatonin supplement too often can impact the amount of melatonin that your body naturally produces, and negatively impact your circadian rhythm. I often use a melatonin supplement as my last option if I’m having trouble falling asleep. 

If none of these tips seem to work, sometimes a glass of wine before bed can help too. 😉 


Happy Sleeping! I hope you have a restful week!

Anna x


What is Turmeric and why should I be eating it?

Turmeric is an Indian perennial herb, of the ginger family, Zingiberaceae. Of the 3 bioactive compounds found in Turmeric, curcumin is the most potent and active compound. Curcumin’s main role is to act as an anti-inflammatory by suppressing various molecules known to play major roles in inflammation. In addition to Turmeric’s main use as a natural anti-inflammatory compound, Turmeric also increases the antioxidant capacity of the body, helps to control cholesterol levels and maintain optimal heart health, enhances cognitive health, and boosts thyroid function. Turmeric toxicity is very rare. 

Turmeric is an Indian perennial herb, of the ginger family, Zingiberaceae. It is native to the Indian subcontinent and Southeast Asia.  The distinct bright yellow powder obtained from the rhizome of the plant, was first used as fabric dye, before being used as a popular spice and source of colouring and flavouring in cooking. More recently, and similar to the practice of traditional Indian medicine, Turmeric is now used for its vast medicinal properties. 

Curcumin is one of the three curcuminoids present in Turmeric, along with demethoxycurcumin, and bisdemethoxycurcmin. Of the 3 bioactive compounds found in Turmeric, curcumin is the most potent and active compound – providing the greatest beneficial properties, while also giving Turmeric its vibrant, bright yellow colour. Curcumin gives Turmeric its anti inflammatory, antioxidant, antiviral, and antifungal properties. Although Turmeric has many medicinal purposes, its main use is as an anti-inflammatory. Medicinally, Turmeric has been used to reduce inflammation, by applying it topically to the skin, ingesting it orally, or by inhalation. Turmeric’s main mechanism of action works by inhibiting the role of inflammatory cytokines and enzymes, including cyclooxygenase-2 (COX-2), a molecule that plays a role in inflammation.

Research has concluded that Turmeric has anti-inflammatory properties, enhances one’s immune system response, and provides long-term improvements in both pain and inflammation. Turmeric acts an effective and safe anti-inflammatory medication, particularly when treating autoimmune diseases. 

In addition to Turmeric’s main use as natural anti-inflammatory compound, Turmeric also:

  1. Greatly increases the antioxidant capacity of the body – Curcumin has the power to neutralize free radicals, while stimulating antioxidant promoting enzymes within the body.
  2. Helps to control cholesterol levels and maintain optimal heart health – Curcumin improves the function of the endothelium – the tissue that forms a lining, protecting various organs – particularly the heart, and blood & lymphatic vessels.
  3. Enhances cognitive health (specifically relating to aging and dementia) – Curcumin dramatically increases levels of BDNF, a hormone in the brain that promotes the growth and development of new neutrons, helping the body to fight numerous degenerative processes in the brain.
  4. Boosts thyroid function – Turmeric is a rich source of various vitamins and minerals (iron, copper, fibre, potassium, Vitamin B6) which enables and helps  to maintain adequate thyroid function.  

Turmeric toxicity is very rare. The approximate UL for Turmeric is 3,000 milligrams (mg), daily. Typically, excess Turmeric consumption does not cause significant side effects, although some individuals experience diarrhea, stomach pain, dizziness, or nausea. Typical doses of Turmeric range from 500-1500 mg/ day.  In order for Turmeric’s desired beneficial effects to be noticed, 500 mg should be consumed per day. Curcumin is fat soluble – for optimal absorption, take Turmeric powder or supplements with a fatty meal. In addition, Curcumin is best absorbed with black pepper. I like adding Turmeric to my smoothies, oatmeal, and stir- fry veg!

Happy Wednesday!

Anna x



Aggarwal, B., Yuan, W., Li, S. and Gupta, S. (2013). Turmeric exhibits anti-inflammatory and anticancer activities: Identification of novel components of turmeric. Molecular Nutrition & Food Research, 57(9), pp.1529-1542.

Grzanna, R., Lindmark, L. and Frondoza, C. (2005). Ginger—An Herbal Medicinal Product with Broad Anti-Inflammatory Actions. Journal of Medicinal Food, 8(2), pp.125-132.

Kocaadam, B. and Şanlier, N. (2015). Curcumin, an active component of turmeric (Curcuma longa), and its effects on health. Critical Reviews in Food Science and Nutrition, 57(13), pp.2889-2895.

Ricciotti, E. and FitzGerald, G. (2011). Prostaglandins and Inflammation. Arteriosclerosis, Thrombosis, and Vascular Biology, 31(5), pp.986-1000.






The V I T A M I N S !

Eat your vitamins and be a nice human. That is all. 

Vitamins are organic compounds that are essential for normal physiological functions. Vitamins cannot be synthesized by humans in amounts large enough to meet daily physiological needs, therefore they must be ingested through ones diet. Vitamins are a natural component of food – inadequate vitamin consumption can lead to specific deficiency syndromes based on the lacking vitamin. Vitamins do not provide the body with energy, but they  are necessary for the facilitation of energy provided by macronutrients (carbohydrates, protein, & fat).

14 vitamins exist – 4 are fat-soluble (A, D, E, & K) and 10 are water-soluble. Fat- soluble vitamins are dissolvable in fats. Excess amounts of ingested fat-soluble vitamins are able to be stored within the body, in the liver and adipose tissue. In contrast, water-soluble vitamins are able to dissolve in water and are quickly absorbed into one’s tissues for immediate use. Water-soluble vitamins cannot be stored within the body after being transported to the body’s tissues, and therefore, must be consumed regularly through one’s diet to prevent deficiencies.  Excess amounts of ingested water-soluble vitamins are excreted in ones urine.

Below is a chart of the 14 different vitamins, what physiological function they play within the body and their importance for adequate consumption, what food sources they can be found in, and the deficiency symptoms, syndrome or condition associated with inadequate intake of the given vitamin.

Vitamin Physiological role within the body Food sources Deficiency symptoms, syndrome or condition associated with inadequate intake of the vitamin
A – the first Vitamin discovered!  (1) Helps maintain normal vision, (2) Promotes healthy growth and development, (3) Involved in regulation of gene expression. Sweet potato, Pumpkin, Carrot, Liver, Turkey Night blindness – if untreated can lead to irreversible blindness (Xerophthalmia)
D – The Sunshine Vitamin (1) Necessary for the development and formation of teeth and bones, (2) Acts as a steroid hormone, (3) Maintains calcium & phosphorus homeostasis, (4) Helps to regulate innate and adaptive immune responses. Not naturally found in many commonly consumed foods – Fatty fish, Egg yolks, Fortified dairy products


Canadians are advised to supplement with Vitamin D in seasons with limited sun exposure (fall & winter) to ensure adequate intake

Rickets, Osteomalacia, Osteoporosis, Increased susceptibility to autoimmunity and infection
E (1) Improves immune function, (2) An antioxidant that helps to protect cells from damage by free radicals, (3) Helps to keep red blood cells healthy, and fight infection. Almonds & almond butter, Sunflower seeds, Cooked spinach, Avocado, Wheat germ, Eggs, Eel Weakened immune system and function, Nerve and muscle damage that can result in: muscle weakness, vision problems, and loss of feeling in the arms and legs


K (1) Required for the blood clotting cascade – needed to properly clot blood. Green leafy vegetables – kale, spinach, parsley, romaine lettuce, Turnip, Brussel sprouts, Broccoli, Cauliflower, Cabbage, Fish, Liver, Eggs, Cereals Deficiency is rare because widespread in food – Hemorrhages & prolonged blood clotting time
C (Ascorbic acid)


Humans are one of the few species that cannot synthesize Vitamin C

(1) Vital for growth and repair of skin, teeth, and bones, (2) An antioxidant that helps to protect cells from damage by free radicals, (3) Enhances iron absorption, (4) Boosts immune function.


Peppers, Broccoli, Cabbage, Oranges, Guava, Papaya, Kiwi Scurvy – fatigue, impaired wound healing, hemorrhage in skin and gums, edema
Thiamin (B1) (1) Facilitates energy released from foods – enables the body to convert ingested CHO and protein to make energy, (2) Crucial for maintaining nervous system function. Oatmeal, Cereal, Pork, Sunflower seeds, Soy Beriberi – Wet Beriberi affects heart and circulatory system


Dry Beriberi damages nerves and can lead to muscle paralysis

Riboflavin (B2) (1) Enables your body to effectively use other B vitamins (conversions to co-enzyme forms), (2) Assists with energy production throughout the body.


Milk and milk products, Liver

Milling of wheat results in significant losses of B2, thus in Canada flour is fortified with B2


Lesion symptoms: redness, red tongue, magenta tongue, dermatitis


A vitamin B2 deficiency has potential to affect ones B6 levels


Niacin (B3)


Can be synthesized within the body from tryptophan (an amino acid)

(1) Central in macronutrient metabolism, (2) Enables enzymes to effectively work within the body, (3) Promotes healthy skin and nerves.



Whole and enriched gains, Peanut butter, Mushrooms, Fish, Poultry Pellagra – associated with dementia, dermatitis, diarrhea, and in extreme cases – death
Pantothenic Acid (B5) (1) Aids in the development and metabolism of various hormones. Widespread in food: Liver & various types of meat, Milk, Whole grains, Legumes Deficiency is rare because widespread in food


Burning feed syndrome – pain in toes and soles of feet

Pyridoxine (B6) (1) Linked to nervous system and hormone function, (2) Affects glycogen breakdown, (3) Aids in red blood cell formation and function, and hemoglobin development, (4) Enhances immune function. Bananas, Potatoes, Fortified cereals, Various types of meat, Grains, Legumes Deficiency affects nervous system – irritability, confusions, depression, sleeplessness
Biotin (1) Enables the release of energy to fuel bodily functions from CHOs, fats, and proteins from food.





Sweet potatoes, Yogurt, Peanuts & Peanut Butter, Almonds, Eggs, Liver, Soy protein, Whole-grains, Cereal, Legumes Neurological problems – depression, lethargy, hallucinations, rashes, thinning of the hair


Folate = form in foods & body


Folic Acid = fortified foods and supplements

(1) Aids in the production and maintenance of DNA and cells, (2) Helps to create red blood cells – preventing anemia.


Dark green leafy vegetables, Corn, Beans, Lentils, Fortified products


Deficiency usually due to diet and associated with weakness and depression


Neural tube defects – women of child bearing age are suggested to supplement with folic acid to lower the risk of giving birth to a child with birth defects



Cobalamin (B12)


The only vitamin that can exclusively be found in animal products and fortified foods

(1) Maintenance of the nervous system, (2) Enables the development of red blood cells, (3) Needed to form DNA. Eggs, Milk & milk products, Cheese, Various types of meat, Fish, Shellfish


It is strongly suggested that those who follow a plant based diet supplement with Vitamin B12


Neurological problems, pernicious anemia
Choline (1) Essential part of cell membranes (phospholipids), (2) Necessary for lipid and lipoprotein transport. All natural fats – Egg yolks, Peanuts, Soy beans Fatty liver and liver damage


EAT YOUR VITAMINS!!! Have a great weekend!

Anna x


Ps. Click the link if you want a printable chart of the vitamin table. I have one hanging beside my bed for quick reference. printable vitamin table



[1] (2019). Functions and Food Sources of Some Common Vitamins. [online] Available at: [Accessed 1 Aug. 2019].


All About GUT HEALTH!!!

Your gut bacterium is extremely crucial for many aspects of health. It is important to have optimal gut health as it allows for effective absorption and digestion of food, adequate immune status, stable intestinal microbiota and an optimal state of well-being. A disrupted microbiota can lead to numerous chronic diseases. The best way to maintain a healthy microbiota is to eat a range of fresh, whole foods, mainly from plant sources like fruits, veggies, legumes, beans and whole grains.
6 ways to boost your gut health:
  1. Change your diet
  2. Eat prebiotics
  3. Eat probiotics
  4. Lower your stress levels
  5. Stay hydrated
  6. Eat s-l-o-w-l-y

One’s gut is incredibly complex and has been closely linked to whole-body health. Gut health is strongly correlated with the immune system and function, heart and brain health, mental health, mood, sleep, and optimal digestion. More recently, scientists have acknowledged that a healthy gut may help to prevent certain autoimmune diseases, skin conditions, endocrine disorders, and types of cancer. For all of these reasons, optimal gut health is so important!

The gut is often referred to as our “second brain”. It is able to regulate itself without brain interaction. About 70% of our immune system is located within the gut – thus, optimal gut health is of particular importance for those with autoimmune diseases or weakened immune systems. There are as many as 40 trillion bacteria found in one’s body, most of these bacteria are located in the intestines. Together, this bacterium makes up one’s gut microbiome – the diverse community of microorganisms that live in the digestive tract of individuals.

The human body has 100 times more DNA in the gut microbiome than cells in our entire body. Your gut microbiota is composed of about 1.5 to 2.5kg of bacteria. One’s gut microbiota can change as individual’s age, as their diet changes, or as one’s overall health changes. Not only is one’s gut bacteria linked to whole-body health, this bacterium can also aid in the development of vitamins, and metabolizing bile acids and sterols.

One’s gut is composed of both “good” and “bad” bacteria. The good bacterium in your gut competes with the bad bacterium. Bad gut bacteria causes inflammation, viruses, and infections, while good bacterium aids in the development of varying species of beneficial bacteria and secretes a substances that kill bad bacteria. Ones diet greatly affects the amount of both good and bad bacteria in the gut.

Now that you know the importance of optimal gut health…how can you improve it?

6 Ways to improve your gut health

1. Change your diet – eat a diverse range of foods

The foods you eat greatly affect the type of bacteria that reside inside you. A healthy, balanced diet, rich in fibre and whole foods is beneficial for your gut as it aids in the development and maintenance of a healthy gut microbiome. Reducing your intake of high- sugar, high- fat, processed, and deep fried foods as well as artificial sweeteners, can be of tremendous benefit to not only your overall health, but also, your gut health. These foods can not only disrupt the ratio of good to bad bacteria within the gut, but can also kill your good gut bacteria. Incorporating sources of lean protein and plant-based foods into your diet can also be of benefit to your gut health. The vast range of species of bacterium within your gut microbiome require varying nutrients for growth. Thus, it is important to eat a variety of foods to fuel these bacteria, leading to the development of a healthy and diverse microbiota.

2. Eat prebiotics

Both prebiotics and probiotics are known to support the growth of good bacteria in the gut. Prebiotics work to fuel the good bacteria in one’s gut, regulate one’s microbiome, repair any offsets of altered gut flora, and serve as fuel for probiotics. Prebiotics are present in fibre-rich foods such as fruits, vegetables, and whole grains. Prebiotics are important for gut health, as the fibre contained within them can stimulate the growth of healthy gut bacteria, promoting a diverse microbiome. Some examples of prebiotics include: onions, garlic, bananas, legumes, and asparagus. Prebiotics have also been found to reduce the risk of various types of diseases associated with obesity. Certain prebiotics can reduce insulin, and triglyceride and cholesterol levels in those who are overweight.

3. Eat probiotics (fermented foods!!)

Along with prebiotics, your body also needs an adequate dose of probiotics. Probiotics are live microorganisms that are proposed to provide numerous health benefits when ingested, typically by either improving or resorting one’s gut flora. Probiotics work to change the composition of one’s microbiota and to alter and restore the gut microbiota to a healthy state after any sort of alteration. This allows your gut microbiome to remain strong. Some examples of probiotics include fermented foods such as include: Kombucha (the best drink of all time), yogurt, kimchi, kefir, tempeh, and sauerkraut. The action of fermenting foods involves bacteria converting the sugars found in food to organic acids or alcohol. Fermented foods work to enhance the function of your microbiota and reduce the amount of disease causing bacteria present in the gut and intestines. This is extremely beneficial for your gut microbiome, as these foods have live cultures that allow your gut to break down foods and boost your immune system function. Additionally, often fermented foods are rich in lactobacilli, this is a type of bacteria that is beneficial for your health. If you find you don’t like the taste of fermented foods, try taking a probiotic supplement. Lactobacillus is the most common supplement, best taken with food.

4. Lower your stress levels

Chronic elevated levels of stress are very hard on your whole body, particularly your gut. Being in a state of stress while eating is known to slow digestion and may hinder the balance between “good” and “bad” gut bacteria. Some ways to reduce stress include: exercise, meditation, getting outside, socializing, or yoga.

5. Stay hydrated

Drinking adequate amounts of water has beneficial effects on one’s mucosal lining of the intestines, and enables the growth and maintenance of good bacteria within one’s gut. A quick way to estimate the amount of water you should be drinking is to divide your body weight (in lbs) in half, and convert this number to ounces. For example, if you weight 160 lbs, drink 80 ounces of water, equivalent to about 2.3 liters. Staying hydrated is an easy way to help in the development of a healthy gut!!

6. Eat s-l-o-w-l-y

Eating slowly comes with numerous benefits, especially to your gut health. Not only does eating slowly aid in full digestion, it also maximizes nutrient absorption and reduces digestive bloating and discomfort – both of which help to maintain optimal gut health.

A healthy gut is crucial to many aspects of your health. Use these tips to boost your gut health and help you to reach an optimal state of well-being.

Have a good week!

Anna x