Your gut is home to trillions of bacteria crucial to your overall health. A healthy gut microbiome can boost your immune system, aid in digestion, and even improve your moods.

Here are ten simple ways to create a healthy gut: 

1. Fibre Up

Fibre feeds the good bacteria in your gut, promoting their growth and diversity. Aim for 25-30 grams of fibre each day. Include plenty of fruits, vegetables, whole grains, and legumes.

2. Fermented Foods

Fermented foods contain probiotics, which are live bacteria. These can reduce the risk of diahorrea from antibiotics, irritable bowel syndrom (IBS), and upper respiratory infections. Fermented foods include pickles, sourdough, miso, kimchi, kombucha, and more.

3. Hydrate

Dehydration can lead to constipation and other digestive issues. Drink plenty of water (about 8 to 10 cups) throughout the day.

4. Limit Processed Foods

Processed foods are often high in sugar, salt, unhealthy fats, chemicals, and artificial additives, which can disrupt the balance of gut bacteria.

Opt for whole, unprocessed foods as much as possible. Cook from scratch, rather than eat convenience foods, wherever you can.

5. Manage Stress

Chronic stress can significantly impact our gut health. Hormones such as cortisol and adrenaline can disrupt the normal functioning of the gut and lead to a decrease in beneficial bacteria.

Every day, incorporate a few stress-reducing techniques such as yoga, meditation, deep breathing exercises. Take a break and go for a walk in nature if you can.

6. Get Enough Sleep

Sleep is part of the functioning and restoration of our gut as well. Inadequate or disrupted sleep are associated with harmful bacteria.

Sleep deprivation can disrupt the gut microbiome and contribute to digestive problems.  Create a good night time routine and stop looking at screens at least an hour before going to sleep.

7. Limit Alcohol Consumption

Excessive alcohol consumption can damage the gut lining and disrupt the balance of gut bacteria.  If you choose to drink alcohol, do so in

8. Be Mindful of Your Diet

Pay attention to how different foods make you feel.

Identify any food intolerances or sensitivities that may be affecting your gut health.

9. Stay Active

Regular physical activity can promote a healthy gut microbiome.

Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

10. Consider Prebiotics

Probiotics and prebiotics both contribute to a healthy gut microbiome, but they function differently.

Prebiotics are types of indigestible fibre that act as food for the existing beneficial bacteria in your gut.  Yes, we have to feed our good bacteria.

Prebiotic foods include asparagus, garlic, onions, bananas, berries, legumes, nuts, whole grains, and more. Supplements are also available if necessary.

A healthy gut is a passport to a good life. Trade an upset stomach and brain fog for consistent energy and a clearer head.

If you have any health concerns, speak to your doctor before making significant dietary changes.

For more information:

• Dietitians Australia: Healthy Advice – Fibres Your Gut Through Roughage
  
• Health Direct: Gut Health
• Black Dog Institute: Stress Management
• Sleep Health Foundation: Sleep Information

Physiotherapists, or physical therapists, are healthcare professionals who help people improve their physical function, mobility, and overall well-being. They specialise in treating conditions that affect the muscles, bones, joints, and ligaments.

Physiotherapists treat

• Sports injuries
• Chronic pain (e.g. back pain, arthritis)
• Post-surgery rehabilitation
• Neurological conditions (e.g. stroke, multiple sclerosis, Parkinson’s  disease)
• Postural problems

According to research published by peak body, APA, Australians have 23 million physio consultations each year..

Physiotherapists are primary contact physicians so you don’t need a doctor’s referral to see one. Costs can vary so check with the clinic beforehand.

When you see a physiotherapist, they will conduct an assessment to evaluate your condition and discuss your treatment goals. Keep an hour free for this first appointment.

From there, the  physiotherapist will create a personalised plan that meets your needs. This might include manual therapy, soft-tissue massage, exercises such as pilates, hydrotherapy, electrotherapy, or other modalities. The physiotherapist will then monitor your progress and adjust your plan as needed.

Physiotherapists can help manage pain, increase your range of motion, assist with daily activities, teach techniques to prevent future injuries, and improve your overall quality of life.

To find a physio near you visit HotDoc

For more information kindly read: Value of Physiotherapy in Australia

Summertime in Australia means plenty of sunshine, beach days, and social gatherings. And let’s face it, alcohol often plays a part in these events. While there is no ‘safe’ amount of alcohol, these tips can help us reduce the risks to our health if we choose to drink.

1. Stay Hydrated: It’s easy to forget to drink water when you’re having fun, but dehydration can exacerbate the effects of alcohol.
2. Eat Before You Drink: Food can help slow down the absorption of alcohol into your bloodstream, so it’s a good idea to eat something before you start drinking. Slow down and enjoy food pairings.
3. Choose Your Drinks Wisely: Some drinks contain more alcohol than others, so be mindful of what you’re drinking. For example, a standard glass of wine or beer contains less alcohol than a shot of spirits. Use the FARE standard drink face sheet
4. Embrace the Rise of Non-Alcoholic Drinks: Australians are increasingly turning to non-alcoholic drinks as a healthier and more refreshing alternative to traditional alcoholic drinks. Major alcohol brands and select craft makers are selling well-known beer, wine, and spirits — all without any alcohol.
5. Consider Dry Challenges: Dry July, Sober October, and Febfast are just a few examples of popular dry challenges that encourage people to abstain from alcohol for a set period. These challenges can be a great way to improve your health, boost your energy levels, and save money.
6. Remember, Drinking is for Pleasure, Not Health: While moderate alcohol consumption may be pleasurable, drinking can have serious health consequences, such as injury, chronic conditions, and premature death. There is no safe amount of alcohol. It’s a major public health issue, so if you choose to drink, stick to the Australian guidelines.

For healthy adults:

• No more than 4 standard drinks on any single day
• No more than 10 standard drinks per week

It’s important to note that this is a guideline, and individual tolerance and risk factors can vary. If you’re pregnant, breastfeeding, or taking certain medications, you should avoid alcohol altogether.

Help to quit drinking

If you’re a heavy drinker, or feel alcohol is a problem for you, giving it up can lead to many improvements in your life. Your mood, energy, relationships, money, work productivity, and health can all benefit.

Your doctor can refer you to treatment such as detox, medication, and counselling.

The National Alcohol and Other Drugs Hotline provides confidential support to anyone struggling with addiction 24 hours a day. Phone 1800 250 015.

For more information please read: The Australian Alcohol Guideline