Rituals to Heal Your Gut
I was talking with a friend this past weekend who was recently diagnosed with IBS. During the conversation, I asked if her gastroenterologist suggested that she take a daily probiotic. Her answer was ‘no.’ I was floored. Yet at the same time, was I? I have listened to enough naturopathic practitioners to know that medical doctors are trained to do two things: diagnose and prescribe. While I agree, medical doctors are necessary for our modern world, our bodies deserve more than just a medical diagnosis and pharmaceutical medication. Our bodies are entitled to daily rituals and habits that will support the health of our bodies long-term; not just a prescription that will put a band-aid on the problem.
Last summer, I saw a gastroenterologist myself who rolled his eyes when I told him my discomfort after eating, acne, and bloating was stemming from my gut health. He gave me a worksheet about ‘healthy food for the gut’ and sent me on my way. Since then, I have been on a gut-healing journey. I still have yet to see a naturopathic practitioner so this process has been very much trial and error. It’s been about learning which foods, herbs, supplements, and rituals best support the health of my body. I put an emphasis on ‘my’ because these rituals stuck in my routine because they helped me; meaning they may not support you and your health. Like myself, you may have to move through a period of trial and error, but when you find the rituals that work, you won’t look back.
Tongue Scraping
This is an old Ayurvedic practice that is typically performed with a metal tongue scraper in the morning prior to brushing your teeth, eating, or drinking. In Ayurveda, proper digestion is the foundation of health. As we sleep, toxins build up on our tongue. Swallowing these toxins can cause a disruption in your digestion. Tongue scraping also activates saliva production and promotes agni– the body’s internal fire that supports digestion as we move throughout the day. Tongue scraping is the first thing I do after I leave my bedroom in the morning.
Intentional Morning Beverages
I am very specific about the order in which I consume my morning beverages. Water is a major component of healing your gut and I mean filtered water preferably not out of a plastic bottle. After my oral and skin care routines, I go down into my kitchen and drink a 16 oz glass of room-temperature water that I leave out the night before. Ice cold water can cause the blood vessels in the stomach and intestines to constrict, ultimately disrupting digestion. After drinking my class of room-temperature water, I make a concoction of hot water, lemon juice, celtic or himalayan salt, and apple cider vinegar. Apple cider vinegar is a natural probiotic that welcomes good bacteria into your gut, while lemon juice and celtic/himalayan salt welcome electrolytes and minerals into your body. After I finish my concoction, I heat up a cup of bone broth on my stove. I am currently loving Kettle & Fire’s 100% grass-fed beef bone broth. I add celtic/himalayan salt, pepper, ground ginger, and paprika. Bone broth contains iron, vitamin K, vitamin A, and zinc which are known to improve the intestine and digestive tract health.
A Quality Probiotic
I say quality because there are a lot of junk supplements on the market that are a tad cheaper than the quality ones, but literally do nothing for your body. Even some of the expensive probiotics did nothing for me. Currently, I am taking Flora-V by Organic Olivia and after many trial and errors with probiotics, this is one that will be a staple in my ritual. I take this every morning, before food with my room-temperature water. So why take a daily probiotic? A quality probiotic taken daily should: boost overall immunity, reduce inflammation, and regulate bowel function. If you aren’t having clean, daily bowel movements, it’s time to look for a new probiotic.
Whole Food Forward Eating
This piece was very much a trial and error for me. It took some time to learn which foods triggered my discomfort, bloating, and acne. For me, I have noticed that gluten, dairy, eggs, sugar, alcohol, and hydrogenated seed oils deplete my gut health. I haven’t completely eliminated them from my diet because I prefer a life of balance (I’m a Libra rising if ya know what I mean), however, I am very intentional about how often/when I consume them. When I grocery shop, I try my best to opt for whole foods, meaning I don’t buy much from the middle aisles. When I do purchase foods from the middle aisles (i.e. bone broth + plant-based milk), I am mindful to read the ingredients list. When I do eat at a restaurant, I am more lenient with what I order because I give myself the grace to also enjoy foods I would not normally consume. In my opinion, elimination diets cause stress and disordered eating which also damages your gut health (been there, done that). When I design a meal at home, I try my best to incorporate mostly whole foods ensuring that a source of protein, fiber, and healthy fat are on my plate. This is not a diet, my friends. This is the natural way to consume nutrition.
Low-Impact, Intentional Movement
In my 20s, I did it all: bootcamps, Orange Theory, Cyclebar, running, etc. All high-impact movement during each phase of my menstrual cycle. I experienced little changes in my body composition and felt like shit after. Over the last few years, I have significantly changed the way in which I move my body. If you haven’t noticed, I rarely call it ‘working out.’ I call it intentional movement because anyone can go to the gym and work out, but are they moving with purpose? Intentional movement means moving your body in a way that your body needs in that specific time and space. This means connecting with your intuition and listening to the signals that your body is sending. All of that high-impact movement, especially during my luteal and menstrual phases, was spiking my cortisol levels (the stress hormone in our bodies). Physical and mental stress can cause gastrointestinal symptoms such as diarrhea, constipation, abdominal pain, and nausea. I still engage in high-impact movement when my body calls for it (typically during my follicular + ovulation phases), however, most of my movement is mid-low impact. My favorite forms of intentional movement include: walking, weight-training, yoga (vinyasa + yin), and reformer pilates.
Castor Oil Packs
I hope you made it here because this is the queen fucking bee of gut healing. At the beginning of the month, I made a visit to my reiki practitioner who informed me I had some blockage in my solar plexus (go figure). She recommended trying a castor oil pack over my liver qi. So being me, I went home and did a bunch of research. Sleeping with a castor oil pack over your liver stimulates lymphatic flow and enhances liver function (removing toxins from your body). You want to know how it removes toxins? Through your poop. I haven’t experienced consistent, clean bowel movements like I am now ever in my entire life. I know, gross, but it’s also fucking incredible. Since using one, I haven’t suffered from bloating or inflamed acne. I sleep with it two nights on and one night off. Enjoy <3
Your gut health is the foundation of how you will feel overall in your body. As humans, we are naturally resistant to change so even when we are feeling our worst, we may not be receptive to new practices even if they support our longevity. It is a hell of a lot easier to go to your doctor and take a prescription than to immerse yourself in a new set of routines. Unfortunately, that medication is only a temporary solution and will not support you long-term. Personally, I am a person who prefers to take my health into my own hands. So if you are like me, give some of these rituals a try + let me know how they land for you!
xx
bree
