My,second tip for a nice flat tummy and,good digestion is to feed the good,bacteria in your gut,there are prebiotics and probiotics,prebiotics are like a good fertilizer,for the good bacteria in your gut pretty,bad,come from pretty much all plant-based,food so sweet potato is a great source,of P biotics the greens are another,great source there are certain types of,fruits that are good like apples and,then there are probiotics which are live,bacteria that can be found in yogurts,and in like kefir and also in fermented,foods like kimchi sauerkraut and,kombucha and different things like that,so you need a good balance of both for,your gut. There are also certain,supplements which you may take that have,prebiotics and probiotics one that I,really like is called glow it’s the,inner beauty powder from the Beauty chef,I mentioned this in one of my recent posts and I,really really love this it’s got a blend,of over 20 natural ingredients and you,get a minimum of 500 million probiotics,per serving. There are lots of,supplements on the market so you can,definitely you know pick and choose,which one suits you but this is one that,I have really been enjoying lately it’s,a with having a good balance of,prebiotics and probiotics it’s also,really important to eat,anti-inflammatory foods inflammation is,one of the biggest culprits when it,comes to imbalances in the body and most,inflammation stems from not having a,healthy gut so examples of,anti-inflammatory foods are for example,cruciferous vegetables which are,especially good for the gut so broccoli,cauliflower Brussels sprouts so many,doctors whom I read about and read books,from and just watch like videos and,documentaries on they all stress the,importance of cruciferous vegetables,sweet potatoes are also very,anti-inflammatory and it’s something,that the bacteria in your gut love and,of course most greens are,anti-inflammatory you can do some,research online and find like the best,anti-inflammatory foods and of course on,the opposite end of the spectrum you want,to avoid foods that cause inflammation,that caused this like disruption in your,gut and a lot of you guys probably know,about gluten that’s a huge sensitivity,for a whole lot of people for the most part I,do avoid gluten but there are certain,occasions where I’ll indulge in a nice,pasta or I’ll have some bread or I have,like you know a cake or something that,has gluten in it but I think it’s more,about what you do for most of,your diet so I don’t believe in a,completely restrictive 100%,100% of the time I would say like 80 to,90% of my diet is really good like I,just enjoy eating clean and healthy but,then I do have my moments when I’m not,so healthy we’re human we have cravings,we socialize we go places where it’s not,always easy to find you know super super,healthy things specifically if we’re,traveling if you know we’re in airports,or at hotels or we just want to enjoy a,life you know there are those moments I,don’t think you have to be so so strict,on yourself but in general I try to,avoid gluten something else that can,cause a lot of inflammation in your body,is dairy we’ve spoken about dairy at,tons and tons on my channel and you guys,know that’s something that I avoid for,my skin and there are so many,alternatives to dairy products these,days you can find milks cheese’s butters,yogurts ice creams pretty much,everything so for me it’s not something,that I even like I’m not even interested,in it I can’t find those other,alternatives if you know I am craving,something like that so Dairy is,something to definitely avoid or your,gut and of course you know highly,processed things,sugary things soda as things like that,and my third tip for healthy digestion,is intermittent fasting this is,something that I talked about briefly in,my last vlog and with intermittent,fasting you’re giving your digestion a,break from eating not necessarily about,cutting calories or eating less food but,you eat your food in a particular window of,time and then you let your digestive,system rest for the remainder of the time so,it works really well for me is I’ll have,my last meal at around 8 o clock in the,evening and then I’ll have breakfast the,next day but I’ll wait until around 12,o’clock to eat that gives my body around,a 16 hour and fasting period I’ve been,loving the benefits so far and there’s,so much information and research that,you can read about I think it’s also a,really great way to get to know your,body better and to start eating more,intuitively there are different ways of,doing an intermittent fast but I think,just like the principle of not,overloading your digestive system you,know for the whole day is really,important I will leave some interesting,resources down below in the description,box if you guys want to read more about,this run to my fourth tip for healthy,digestion and a flat,tell me that is exercise so exercise is,not only really good for just burning,excess calories and extra fat and,toning up your body from a physical,level but if you think about it when,you’re exercising you are literally,moving your body so you’re moving your,organs you’re moving your intestine and,it allows all of those tubes to move as,well and if you’ve ever seen what the,inside of our intestines look like it’s,like a very very long winding tube,that’s actually such a phenomenal thing,in our bodies I think if you stretch it,out like in the event that you stretch out the surface,of your intestine it’s almost the size,of a tennis court but anyway when you,are exercising you’re also moving at,that tube so you’re facilitating the,movement of the food through your,intestine and that’s why also doing yoga,and certain stretches can be really good,if you’re having some issues with your,digestive system specifically if you’re,just feeling like a little stuck and,constipated and that’s because you’re,literally moving and manipulating the,way that the tubes are moving and on the,opposite end of that you can imagine if,you are very stagnant throughout the,entire day if you’ve been sitting down,working at your desk or in school or for,me I spent a lot of hours on the,computer just sitting down editing,videos replying to emails working etc,sitting down too much can cause your,metabolism to really slow down and that,can also then have an effect on your,digestive tract so making sure you’re,getting in a good workout at least like,four times per week if you can do it,every single day it doesn’t need to be,something you know crazy and like a,crazy hit class or an intense spinning,class of something like that even just,going on a walk just to move your body,get the blood moving get your metabolism,fired up and just have like some,movement in your body can be really,really helpful less exercise will,release really good hormones and,endorphins in your body which make you,feel really good they make you happy,they reduce stress and all of that is,really important for you know a healthy,digestive system this brings me on to my,fifth tip which is to reduce stress in,your body basically when we feel,stressed our body is releasing,adrenaline and cortisol all over our,body,and when we’re in this day it puts our,body into fight-or-flight mode so it’s,literally diverts a lot of the blood,from my digestive system to our arms and,our legs to either run from that lion or,to fight us it’s a pure self-defense,mechanism that’s deeply deeply engraved,in the ancient parts of our brain and it,used to be a really important response,system in our body it kept us alive and,you know away from danger but now our,bodies are producing this cortisol in,this adrenaline which is actually not,helping our body in fact it’s causing,stress and havoc on our body and can,actually cause you to store more fat,specifically around your waist area so,repeatedly diverting blood away from,your di tract can actually cause your,gut wall to break down and that can lead,to leaky gut syndrome can cause a host,of other digestive issues so it’s really,important to try to keep the cortisol,level as low as possible in your body,and there are certain things that I like,to do on a daily basis that just helped,me to kind of manage that something that,I love which I’ve talked about a lot and,you guys probably know is I like to,meditate I usually do this as part of my,morning routine I will take 10 to 15,minutes and I’ll open an app on my phone,it’ll either be headspace simple habit,is really good as well and there are,lots of great meditations for free that,you can find on YouTube it’s an amazing,thing to do in the mornings and it,really helps set the tone for the day it,is quite relaxing to sit there but it,also teaches you mindfulness thought,about just feeling good in the moment of,meditation but you know you can take,that lesson that you learned or those,skills that you’re learning through the,meditation and carry them with you,throughout the day and that has a huge,effect on your stress levels on your,happiness on how reactive you are to,certain things and also on your focus,and where you choose to place your,attention so meditation is amazing we,also spoke a little bit about exercising,which is of course so ideal for your,body and to keep the stress levels low,and just in general attempting to keep,yourself talk positive as well and not,being too like negative on yourself,because that can result in a lot of,and that’s all like self manufactured I,mean there’s things that have been,outside of us that we can’t always,control like you know if your client is,late or if the weather is horrible or,you know there’s traffic and things like,that those are usually out of our,control but what’s in our control are,our thoughts our environment will we,choose to listen to what we choose to,read and how we can like uplift and,motivate ourselves and also when I sit,down to eat I want to eat in a calm and,peaceful setting I don’t like to eat if,there’s like a big discussion or an,argument or something going on like I,just can’t my stomach is gonna be so,upset but I like to take my time when I,eat I don’t want to be stressed I will,usually sit down and I’ll listen to an,audiobook or I’ll watch something nice,on YouTube or you know be with a friend,I try to have a positive conversation I,don’t really like to talk about you know,negative things or upsetting things over,food because I feel like it has such a,huge effect on my digestive system and I,just feel like I can’t digest the food,properly and especially when I am alone,and I’m eating I also try to think about,how the food that I’m eating is really,going to nourish in my body and the time,just to be present and mindful of what,you’re eating and not be like in a whole,other world and like shoving food down,your throat that I think you also eat,more intuitively that way as well when,you are present and when you are more,mindful have you ever noticed if you’re,like watching TV or you know distracted,by something and you have like food or,sweets or whatever I anyway would eat,way more than if I was being present and,mindful when I’m eating so definitely,keep that in mind and what that said as,well if you are going to indulge in,something with like a cookie or a cake,or whatever have a good feeling when,you’re doing that if you are gonna,indulge in something that’s not that,healthy and then at the same time you’re,thinking about how bad it is for you,that also produces cortisol and that,like not such a good feeling in your,body so if you’re going to indulge in,something feel good about it I think,it’s so important to have a good balance,and not be like super super restrictive,and have like a negative,mindset around food so those aren’t my,top five tips for a really healthy gut,for healthy digestive system for a flat,tummy these are the things that work,really well for me and I would love to,hear from you guys let me know if you,also practice some of these things that,I talked about and which one works,really well for you or if you also have,some tips that I haven’t talked about in,this video please share them with me,down below in the comments it’s always,nice to hear from you
