We are living during unprecedented times due to COVID-19. Because of this, our schedules, lifestyle, routines and health are taking a toll. It is important to be aware of the changes that this pandemic is taking on your health and eating habits so that you can maintain a lifestyle and eating regime suitable for your body and overall well being. Keeping your gut health in check is essential. Gut health has proven links to the overall health of your immune system, mental health, mood, and other physical diseases and disorders such as autoimmune diseases and, even, cancer.
Signs of an Unhealthy Gut
There are several different indicators of an unhealthy gut that you should be on the lookout for.
1. Frequent upset stomach (bloating, diarrhea, constipation, acid reflux)
2. Unplanned weight changes (loss or gain)
3. Sleep Inefficiencies (frequently waking throughout the night)
4. The sudden change in your skin’s condition (eczema or rashes)
5. Random intolerances to certain foods
Also note that consuming a daily diet high in sugar can cause an imbalance in your overall gut health, so be aware of the amount of sugar you consume and avoid artificial sweeteners or added sugars as frequently as possible.
Emotional Stress on Gut Health
It’s fair to say that COVID-19 has everyone feeling a little uneasy these days. Being mindful of your emotions, stressors and feelings is an important factor in maintaining a healthy gut. Your body is physically affected by your mood and emotions, including your gut. The production and balance of gut bacteria can be affected by an increase in negative emotions.
Ways to Balance Your Gut Health
Whether you believe you have a healthy gut or one that could use some work, there are ways to balance your gut health during COVID-19 and beyond.
Maintain a healthy, balanced diet,
Avoid foods that trigger an upset stomach,
Stay hydrated (aim for at least 100oz of water a day!),
Exercise regularly, and
Maintain a healthy sleep schedule.
It is a good rule of thumb that limiting the amount of dairy, refined sugars and processed (or red) meats you consume also aids in a healthier gut. Consuming fiber can also keep your gut health in check (20g to 40g a day depending on your age and gender).
Journaling for Gut Health
If you are just getting started on your journey to a better gut or trying to get back on track amid the pandemic, it is a good idea to keep track of your meals and feelings visually. Use a daily health journal to keep track of the meals you consume, the amount of water you intake, your exercise for the day and your overall feelings (good or bad). Journaling is helpful for both physical and mental health and helps you stay on track.
As we work to find a new normal amid the pandemic it is crucial that you stay focused on your health. Maintaining a balanced gut health will have an overall positive impact on your mental and physical wellbeing.