Gutfulness: It’s mindfulness, for your gut | 关注肠道健康

You know it’s important to look after your body and your mind but what about your gut? Here are some tips on how to practice ‘gutfulness’ and give your gut some TLC. Gym session, check. A great book, check. Remedial massage, yes please. Self-care is good for your soul – and as it turns out, it’s also good for your gut health. If your gut health isn’t right, it’s hard to feel your best. Try these gutfulness hacks to care for yourself from the inside out.

Make friends with the F word. Fibre!

At the risk of sounding like your mum, are you eating well? Prebiotic fibre – a type of fibre that passes through the gastrointestinal tract undigested – is the food that makes your gut microbiome sing, but all those different types of bacteria have different fibre requirements. To keep them all healthy and happy, eat a rainbow of plant-based foods – think: fruits, veggies, nuts, seeds and grains. Ideally, plant-based foods should make up seventy-five per cent of each meal, with enough variety that you’re eating five to ten different varieties each day. Eat up!

You’ve probably heard of the sympathetic nervous system, which drives the body’s fight-or-flight response. Now meet its twin: the parasympathetic nervous system, which manages what’s called the ‘rest and digest’ cycle. If one’s on, the other’s off. Due to constant stress, many of us are constantly in fight-or-flight mode, meaning the parasympathetic nervous system doesn’t kick in – and our gut health suffers.

Make a point of scheduling in relaxation strategies on the regular, such as:

• Go for a walk or a jog

• Read a book you enjoy

• Sit quietly and listen to music

• Regular meditation

Don’t scrimp on sleep Ideally we should be getting seven to eight hours of shut-eye a night for good gut health, but it’s not just about quantity – quality matters, too. To get deep restorative sleep:

• Avoid caffeine after midday

• Exercise in the morning rather than at night

• Practice good ‘sleep hygiene’, which means having a regular routine to wind down in the evening. It’s a good idea to keep phones out of the bedroom and avoid screens for an hour before bedtime.

Focus on your food How often do you sit down and focus on what you are eating?

These days its normal to answer emails while you scoff down your sandwich, or have a smoothie on the way to work. This may be keeping your boss happy, but your gut would like you to slow down, thank you very much!

It comes back to the good old parasympathetic nervous system, which is there to help you digest your food. If you are eating in a stressed state (hello peak hour traffic) then it is hard for your body to relax and properly digest.

Next time you eat, try sitting and focusing on the flavour of your food. This will active your pleasure receptors and kick your digestion into gear.

At Nutrition care we believe that gutfulness should be a priority. That’s why we’ve been focusing on gut health for the last 40 years. Our signature product, NC Gut Relief, is a science based formulation of herbs, nutrients and prebiotics designed to support gut health function.

To find out more about our Gut Relief range and you can support your gut health journey visit www.nutritioncare.com.au

Available in Priceline Pharmacies and Leading Pharmacies

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大家都知道关注身体和精神健康，但是你是否忽视了肠道健康？

这篇文章会为你提供一些保护和改善肠道健康的小建议，让你的肠道更强壮。

规律锻炼、阅读好书、治疗按摩，这些自我照顾的行为不仅对精神有好处，对肠道健康更是有益。如果肠道出现问题，整个人都会觉得不舒服。尝试一下这些小技巧，让你从内到外健康强壮。

让我们从与纤维做朋友开始！ 一个妈妈们经常会问孩子的问题是——你吃的怎么样？益生元纤维是一种在通过胃肠道后也不会被消化的纤维，对肠道微生物群非常友好。不过不同的细菌对纤维的需求各有不同，为了让所有的细菌都健康，需要摄入各种各样的植物性食物，比如：水果、蔬菜、坚果、种子和谷物。理想情况下，植物类食物应占到每一餐的75%，每天应吃5到10种不同类型。是时候大快朵颐了！

休息和放松非常重要 你可能听说过交感神经系统，它驱动身体的战斗或逃跑反应。它的孪生兄弟：副交感神经系统则管理着所谓的“休息和消化”周期。当一个系统运作时，另一个就在休息。由于持续的压力，我们很多人经常处于战斗或逃跑模式，这意味着副交感神经系统无法发挥作用，我们的肠道健康就会受到影响。

日常可以安排规律的休息时间，例如:

• 散步或慢跑

• 读一本你喜欢的书

• 静静地坐着听音乐

• 定期冥想

保持充足的睡眠 理想情况下，为了肠胃健康，我们每晚应该睡7到8个小时，但这不仅仅是睡眠时长的问题，睡眠质量也很重要。为了能获得恢复体能的深度睡眠：

• 中午之后避免摄入咖啡因

• 在早上锻炼，而不是在晚上

• 养成良好的睡眠习惯，也就是有规律地在晚上放松。最好不要将手机带进卧室，睡前一小时就不要使用电子设备了。

注意饮食 你吃饭的时候专心吗？

当今社会，这些场景都变成了寻常的事情：在上班路上一边回邮件一边把三明治狂吞乱塞，或是在上班的路上喝奶昔。这些行为对工作可能有好处，但是对你的肠道造成很大的压力。 这还是跟我们刚才说到的副交感神经系统有关，它负责消化食物。如果你在紧张的状态下吃东西，那么身体很难放松下来，好好地消化食物。

所以下次吃饭的时候，试着坐下来，专注于品尝食物的味道。这不仅能激活你的快乐感官，还能让你的消化系统更好地运转。

Nutrition Care品牌认为肠道健康是非常重要的。这就是为什么我们在过去的40年里一直关注肠道健康。我们的招牌产品，NC肠道缓解（Nutrition Care Gut Relief），将草药、营养元素和益生元科学配比，优化肠道功能。

想了解更多关于我们的肠道缓解系列产品，请访问www.nutritioncare.com.au，开启肠道健康之旅。

Nutrition Care产品在Priceline药房和其他主要药房均有出售。Nutrition Care产品均为显眼的蓝色包装。