ISBN-10:
1507216459
ISBN-13:
9781507216453
Pub. Date:
Publisher:
Gut Health Hacks: 200 Ways to Balance Your Gut Microbiome and Improve Your Health!

Gut Health Hacks: 200 Ways to Balance Your Gut Microbiome and Improve Your Health!

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Overview

Hack your gut health and unlock a variety of benefits that a healthy gut brings with these 200 easy, accessible tips for promoting good bacteria, achieving balance in your gut microbiome, and feeling your best every day.

Bloating. Heartburn. Weight gain. Frequent visits to the restroom. It’s no surprise: bad gut health can have a big impact on your daily life. But what if there were quick and easy ways to improve your digestive system so you could feel your best every day?

In Gut Health Hacks, you’ll find 200 practical tips and tricks to support good bacteria and achieve a balanced gut mircrobiome. From ways to hack your meals to simple lifestyle changes, you’ll find tips and tricks like:
-Consuming ginger has a calming sensation for your digestive tract and can relieve gas and bloating. Sipping some ginger tea before bedtime can lead to a restful night’s sleep.
-Mental stress leads to digestive stress. Give yourself a designated relaxation time every day to help both your brain and your belly wind down.
-Incorporating light yoga techniques into your everyday routine can help stimulate blood flow to your core, which can keep things moving with your digestive tract.
-And much more!

From improved mental health to weight loss to resolved digestion issues, balanced gut health can make all the difference. Now you can start feeling your best today with a little help from Gut Health Hacks.


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Product Details

ISBN-13: 9781507216453
Publisher: Adams Media
Publication date: 07/27/2021
Series: Hacks
Pages: 224
Product dimensions: 5.90(w) x 7.90(h) x 0.60(d)

About the Author

Lindsay Boyers is a holistic nutritionist specializing in the keto diet, gut health, mood disorders, and functional nutrition. Lindsay earned a degree in food and nutrition from Framingham State University, and she holds a certificate in holistic nutrition consulting from the American College of Healthcare Sciences. She has written twelve books and has had more than 2,000 articles published across various websites, including MindBodyGreen, Healthline, Livestrong, The Spruce, and VeryWell. Lindsay truly believes that you can transform your life through food, a proper mindset, and shared experiences and that’s what she aims to convey to her readers.


Murdoc Khaleghi, MD is a physician, researcher, and author. Dr. Khaleghi has earned numerous research fellowships from institutions such as the American Heart Association, the National Institute of Health, the Howard Hughes Medical Institute, and Stein Institute for Research on Aging. He lives in Westfield, Massachusetts.

Table of Contents

Introduction 8

Chapter 1 Do the Right Tests to Assess Your Gut Health 9

1 Watch for Signs 11

2 Journal It! 12

3 Eliminate Some Foods 13

4 Look Before You Flush 14

5 Check for Floaters 15

6 Take a Whiff 16

7 Care about Color 17

8 Set Your Timer 18

9 Keep a Poop Journal 19

10 Peek at Your Pee 20

11 Smell Your Breath 21

12 Sniff Your Pits 22

13 Open Up and Say "Ahhhh" 23

14 Do a Spit Test 24

15 "Beet" Your Digestive Tract 25

16 Bubble Up Some Baking Soda 26

17 Feel the Betaine HCI Burn 27

18 See If You're Sensitive 28

19 Search for Hidden Infections 29

20 Test Your Own Poop 30

21 Boost Your Vitamin D 31

22 Go Big on Your B12 32

23 Be B12 Savvy 33

24 Add Some A to Your Life 34

25 Meet the Master (Antioxidant) 35

26 Iron Out Your Iron 36

27 Manage Your Magnesium 37

28 Avoid Heavy Metals 38

29 Halt High Histamine 39

30 Get a Thyroid Workup 40

31 Pinch Your Arm 41

32 Take a Breath (Test) 42

33 Scrutinize Your Stress Levels 43

34 Scan Your Skin 44

35 Contemplate Your Poop Schedule 45

36 Curb Your Sugar Cravings 46

37 Consult the Scale 47

38 Log Your Headaches 48

39 Check Your Bloat 49

40 Mind Those Mood Swings 50

Chapter 2 Change Your Diet and Eating Patterns 51

41 Throw Away Processed Foods 53

42 Fill 'er Up on Fiber 54

43 Double the Fiber, Double the Good 55

44 Feast on Some Fermented Foods 56

45 Pump Up the Prebiotics 57

46 Swap Your Coffee for Chicory Root 58

47 Drink Some Mushrooms 59

48 Sip on Black Tea 60

49 Cut Out Sugar 61

50 Avoid Artificial Sweeteners 62

51 Cue Up the Quercetin 63

52 Munch on Some Mango 64

53 Eat Your Bananas Green(ish) 65

54 Bring Back the White Potato 66

55 Cook and Cool Your Starches 67

56 Consider Going Gluten-Free 68

57 Eat Your Oats Cold 69

58 Wonder at the Power of Walnuts 70

59 Break Out the Brazil Nuts 71

60 Prioritize Plenty of Fats 72

61 Increase Those Omega-3s 73

62 Pack In the Polyphenols 74

63 Consume Some Cruciferous Vegetables 75

64 Garnish with Cilantro 76

65 Choose Your Fish Carefully 77

66 Chew More! 78

67 Add Yogurt to Your Day 79

68 Cook Those Vegetables 80

69 Sprout Your Grains 81

70 Skip Conventional Dairy 82

71 Ditch the Thickeners 83

72 Combine Foods 84

73 Cook with Coconut Oil 85

74 Drizzle Your Dishes with Olive Oil 86

75 Change with the Seasons 87

76 Sample More Papaya 88

77 Try Intermittent Fasting 89

78 Stop Snacking 90

79 Eat Mindfully 91

80 Switch Things Up! 92

Chapter 3 Take Care of Your Body 93

81 Make the Most of a Multivitamin 95

82 Bolster Your Vitamin B12 96

83 Zero In on Zinc 97

84 Add More Iron to Your Diet 98

85 Find a Good Probiotic 99

86 Use Digestive Enzymes 100

87 Spray On the Magnesium 101

88 Drop Some Vitamin D 102

89 Throw Back Some ACV 103

90 Be Bitter(s) 104

91 Break Down Biofilms 105

92 Consider Colostrum 106

93 Do a Parasite Cleanse 107

94 Repair Your Gut Integrity 108

95 Poop Every Day 109

96 Jump on a Trampoline 110

97 Get a Lymphatic Massage 111

98 Don't Neglect Your Mouth 112

99 Skip the Mouthwash 113

100 Exercise More 114

101 Get a New Bed 115

102 Avoid Antibiotics 116

103 Drink Your Heartburn Relief 117

104 Sip on Peppermint Tea 118

105 Get Needled 119

106 Get Your Glutathione Up 120

107 Support Your Liver 121

108 Brush Your Skin 122

109 Go Green 123

110 Scrub Your Gut 124

111 Massage Your Bowels 125

112 Take Your Workout Outside 126

113 Gear Up on Glutamine 127

114 Stir In Psyllium Husk 128

115 Get Things Moving with Magnesium 129

116 Stop Eating by 8 p.m 130

117 Stretch Your Gut with Yoga 131

118 Start Your Day with a Smoothie 132

119 Stop Overeating 133

120 Listen to Your Body 134

Chapter 4 Prioritize Your Mental Health 135

121 Reduce Your Stress 137

122 Try a Little Loving-Kindness 138

123 Think Happy Thoughts 139

124 Build an IRL Social Network 140

125 Put Your Phone Down 141

126 Trust Your Gut 142

127 Get Your Hands Dirty 143

128 Laugh As Much As You Can 144

129 Encourage Your Gag Reflex 145

130 Put Your Phone to Good Use 146

131 Hum Along 147

132 Use Your Belly! 148

133 Take a Cold Shower 149

134 Start Single-Tasking 150

135 Soak in Some Salts 151

136 Sing! 152

137 Listen to Binaural Beats 153

138 Develop a Morning Routine 154

139 Do a Brain Dump 155

140 Escape to Nature 156

141 Smile at Yourself 157

142 Clear Out the Clutter 158

143 Choose Your Thoughts 159

144 Change Your What-ifs 160

145 Worry on a Schedule 161

146 Delegate 162

147 Set Some Boundaries 163

148 Say No 164

149 Validate Yourself 165

150 Focus On What You Can Do for Others 166

151 Fast from Social Media 167

152 Make Your Bed 168

153 Swear It Out 169

154 Settle In with a Book 170

155 Leave the Room As You Found It 171

156 Talk Nicely to Yourself 172

157 Cry It Out 173

158 Face Your Fears 174

159 Chill Out 175

160 Ask for Help 176

Chapter 5 Make Some Lifestyle and Environmental Changes 177

161 Buy Local 179

162 Water As Soon As You Wake Up 180

163 Warm Up Your Water 181

164 Wake Up Earlier 182

165 Stop the Late-Night Snacks 183

166 Sleep on the Left 184

167 Scrape Your Tongue 185

168 Wake Up and Walk 186

169 Get on a Poop Schedule 187

170 Check Your Poop Posture 188

171 Massage Down There 189

172 Soak Up Some Sunshine 190

173 Say No to NSAIDs 191

174 Ditch the Antacids 192

175 Limit Alcohol 193

176 Hang Out with More Animals 194

177 Switch Your Cleaning Products 195

178 Wash, Don't Sanitize 196

179 Watch What You Put on Your Skin 197

180 Don't Burn Scented Candles 198

181 Purify Your Air 199

182 Filter Your Water 200

183 Say Goodbye to Plastic 201

184 Get Out of That Chair 202

185 Scale Back on Exercise Intensity 203

186 Have a Daily Routine 204

187 Start Your Day with Sun 205

188 Dim the Night Lights 206

189 Ban Your Phone from the Bedroom 207

190 Wake Up Slowly 208

191 Bathe Before Bed 209

192 Set the Right Room Temperature 210

193 Cook Your Own Meals 211

194 Use Your Vents 212

195 Swap Out Your Cookware 213

196 Decorate with Plants 214

197 Leave Your Shoes at the Door 215

198 Tweak Your Exercise Routine 216

199 Turn Your Wi-Fi Off at Night 217

200 Kick the Smoking Habit 218

Index 219

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