3 simple ways to support your gut that are FREE!

Times may be tough financially; trust me, I know being "healthy" can seem expensive, but that is if you don't have the proper support. Because yes, some methods to support your health and well-being may cost money but isn't it great when you know the ways that require no cash? Instead, save your money for a burrito with a side of guac.

Take a walk and move your body more!

Did you know that movement is one of the best ways to support gut health? Yes, your

body needs movement every day because your body benefits by:

• regulating blood pressure

• improving blood circulation

• strengthens bones

• builds muscle

It reduces stress and anxiety and is suitable for every age range.(4) All of the benefits of moving will support your gut

because your gut depends on the health of your other body parts. Plus low intensity exercise can influence the GIT reducing the transient stool time and thus the contact time between

the pathogens and the gastrointestinal mucus layer. Also, exercise has protective effects providing support to reduce the risk of colon cancer, diverticulosis, and inflammatory bowel disease. (1)

Reduce stress by practicing Meditation!

Did you know there is a direct connection between the gut and the brain? A troubled brain can send signals to the gut, usually causing a bit of nausea, maybe some diarrhea, pain, or other bowel symptoms. (2) Imagine how daily stress and anxiety affect your gastrointestinal tract? Well, there are ways to learn how to cope with stress and anxiety, and one way to support your gut and learn how to reduce symptoms caused by stress is Meditation.

A 2018 NCCIH-supported analysis of 142 participants with diagnosed psychiatric disorders such as anxiety or depression examined mindfulness meditation approaches compared with no treatment and with established evidence-based treatments such as cognitive behavioral therapy and antidepressant medications. The analysis included more than 12,000 participants, and the researchers found that for treating anxiety and depression, mindfulness-based approaches were better than no treatment at all, and they worked as well as evidence-based therapies. (3)

Guess what? Meditation does not have to be intimidating anymore! You can do it, and you don't have to be perfect. That's the point of meditating, giving yourself a few minutes where you can limit the number of thoughts going through your head. Remember, you will still have thoughts, but allowing your brain to slow down allows your body to regulate your breathing, which can aid in reducing your stress levels and anxiety.

Meditation is beneficial for all ages!

My favorite Meditation app supports all levels of Meditation, and it's FREE.

Try Soothing Pod

Hydrate! Hydrate! Hydrate!

I know you don't like the taste of water, me either, but my mother used to say. "Sometimes you might have to do things you may not like." If drinking water is one of them, then make it fun. Try playing a game, challenging yourself to drink a certain amount of water daily, and include your friends, family, and coworkers to join you. Trust me, if you are competitive, this challenge will be worth it even if you aren't the winner, Because consuming more water than you are now will have positive effects on your health. Your Hydration status can affect your:

Brain function

Studies show that even mild dehydration, such as the loss of 1–3% of body weight, can impair many aspects of brain function.(5)

Help relieve constipation

Increasing fluid intake can increase your bowel movements. Don't forget that water consumption is also provided by your fruit and vegetable consumption.(5)

Help treat kidney stones.

Higher fluid intake increases the volume of urine passing through the kidneys. This dilutes the concentration of minerals, so they're less likely to crystallize and form clumps.(5) Please be aware that once you have developed kidney stones, water alone will not break them up.

Helps prevent hangovers.

Alcohol is a diuretic, and the reason you have a hangover is due to reduce water intake while drinking.(5)

Support weight loss

A 2013 study of 50 young women overweight demonstrated that drinking an additional 16.9 ounces (500 mL) of water three times per day before meals for eight weeks led to significant reductions in body weight and body fat compared with their pre-study measurements.

A great way to remember to drink more water is to have it available, and I love carrying around my Swell bottle; it's on the pricier side but worth it. It keeps drinks cold for 36 hours and warm for 18; it's also BPA-free and stainless steel, and you will have it for a long time. Plus, It's very durable. You can drop it, and it won't crack or break. I've had mine for four years.

You have the power to make choices that will support your health and well-being. You don't have to be perfect; do your best.

"Your body loves you and will fight for you every day; give your body what it needs."