If you’re an 80’s or 90’s baby, you’ll know age is indeed catching up. Apart from realizing that you no longer want to ‘put-your-hands-up’ and fist bump the air at 2am in the morning at Zouk, your waistband is also getting a little tighter and unforgiving. Losing weight just isn’t as easy anymore. So let’s talk about a big reset health wise.
The gut is the foundation of good health. It is the primary site for digestion, absorption of nutrients, and elimination of waste. It also houses a vast network of nerves and immune cells that play a crucial role in overall well-being. However, with the modern diet and lifestyle, the gut’s health is often compromised, leading to a host of digestive issues and chronic diseases. The good news is that the gut can be reset and detoxed with the right foods, fruits, juices, and exercise.
First and foremost, it is essential to eliminate processed and junk food from the diet. These foods are high in sugar, salt, unhealthy fats, and artificial ingredients that can damage the gut lining, disrupt the microbiome, and trigger inflammation. So reach out less to your Calbee chips and honeycomb ice-cream. Instead, focus on whole, nutrient-dense foods that support gut health. These include:
- Fiber-rich foods: Fiber is essential for digestive health as it promotes bowel regularity, feeds beneficial gut bacteria, and lowers inflammation. Aim for at least 25-30 grams of fiber per day from sources such as fruits, vegetables, legumes, whole grains, nuts, and seeds. To have some fun, head over to the DIY section in Cold Storage or Scoop Singapore, and mix and match your own bundle of healthy nuts.
- Fermented foods: Fermented foods are rich in probiotics, the beneficial bacteria that populate the gut and support digestion, immune function, and mental health. Examples include yogurt, kefir, sauerkraut, kimchi, tempeh, and miso.
- Prebiotic foods: Prebiotics are a type of fiber that feeds the probiotics in the gut. Good sources include garlic, onions, leeks, asparagus, chicory root, and Jerusalem artichoke.
- Anti-inflammatory foods: Chronic inflammation is a common underlying factor in gut dysfunction and many diseases. To reduce inflammation, include anti-inflammatory foods in the diet such as fatty fish, leafy greens, berries, turmeric, ginger, and green tea.
- Healthy fats: Healthy fats such as omega-3s and monounsaturated fats are crucial for gut health as they promote the production of anti-inflammatory compounds and improve gut barrier function. Good sources include fatty fish, avocado, nuts, seeds, and olive oil.
In addition to eating a gut-friendly diet, including fruits and juices can provide a quick and easy way to detoxify the gut. It is also a rather wallet friendly way to be healthy, grab a freshly squeezed juice from your local heartland hawker store for as little as $2.50. Here are some great juice options:
- Green smoothies: Green smoothies are an excellent way to pack in a variety of nutrients and fiber in one drink. Blend leafy greens such as kale or spinach with fruits like banana, berries, and pineapple for a delicious and gut-friendly drink.
- Beet juice: (Yes the really red ones) Beets are a potent detoxifier and contain compounds that support liver function, which is essential for overall gut health. Blend beets with apples, carrots, and ginger for a tasty and nutrient-rich juice.
- Lemon water: Drinking lemon water first thing in the morning is a simple and effective way to detoxify the gut. Lemon juice contains vitamin C, which supports the immune system and aids digestion. Our suggestion is to have it warm!
- Aloe vera juice: Aloe vera juice has a cooling and soothing effect on the gut lining, making it an excellent option for those with digestive issues such as acid reflux or IBS. It also contains compounds that support gut healing and reduce inflammation.
Exercise is also crucial for gut health as it helps to regulate digestion, reduce stress, and promote overall well-being. Here are some ways to incorporate exercise into your routine:
- Yoga: Yoga is a gentle and easy to adopt exercise that can improve digestion, reduce stress, and promote relaxation. Certain yoga poses such as the seated twist or downward-facing dog, can specifically target the gut area and promote peristalsis.
- Walking: Walking is a low-impact form of exercise that is easy to incorporate into daily life. Instead of taking the bus for anything less than 3 bus stops, alight and let your feet bring you there. Incorporating at least 10,000 steps a day helps boost your metabolism. If the noon sun is too hot, do it after a hearty dinner at a heartland park nearby. The great thing about being in Singapore is that it’s well connected by foot. So don’t make it into a chore, instead, plan a nice walk or hike, or even plan a cafe hopping route.
- Personal Training: Especially if you’re in your 30’s or upwards, and you’ve never actually understood how to exercise the ‘right’ way, this is a very realistic option to go into. Personal Training here in Singapore is all the hype now as more people start taking care of their health and fitness for a better quality of life.
If you’ve heard of personal training but never considered it, come join us for a trial session with no obligation to sign a package. Our trainers are trained to look out only for your welfare and not for their gain. Anywhere you are within Singapore, our trainers will come to you at your convenience. Come start your personal journey towards a richer and fuller life with good health!