Hello lovelies, who else is LOVING this sunshine?
This month’s blog dives into the fascinating gut-brain connection – nourishing your mind, body, and that incredible microbiome within.
I know there’s a lot of information out there about our little microbial friends, so I’ve broken it down simply, making it easy (and hopefully fun!) to understand how our gut truly connects to everything.
So, this month, we’re exploring gut health, getting to know our microbes, focusing on delicious foods, and how those foods impact our mood. Speaking of moods, if you’re craving some deep relaxation, my regular Sound Bath at The Lowry Hotel is on Thursday, May 8th, starting at 7 pm, as well as my Soundbath at Glebe Farm, Congleton on Sunday 11th May at 7pm. Click here to book!
Size Does Matter — But Not in the Way You Think
When we talk about making big changes in life, we often think we need to do something massive. But here’s the truth: it’s the small things that matter the most.
Let me tell you, size matters in the gut, too. Not because your gut is small (it’s not—it’s over 9 metres long) but because it’s made up of trillions of tiny microbes. These microscopies – known as your microbiota – live together in what’s called your microbiome. Think of them like a football team. If the team is strong, diverse, and well-fed, your gut stays in top form. If not… well, even the best strikers can’t win without support.
Now we’ve given you the low down, let’s get into some top tips to keep your gut strong & healthy:
My Top Tips for keeping your gut healthy, thriving & balanced
Eat 30 plants a week
Research suggests that eating 30 different plant-based foods like veg, fruits, whole grains, seeds or nuts a week helps support a diverse and thriving microbiome. Frozen, tinned, dried? All good. Beans, mixed frozen veg, spice jars? Even better. I even keep a diversity jar in my kitchen with things like chia seeds, walnuts, cashews & sunflower seeds, and I sprinkle them on everything.
Fibre: Your Gut’s Favourite Food
We need around 30g of fibre a day, and most of us aren’t even close. Fibre helps your gut flora thrive and keeps everything moving (yes, everything). But go low and slow – if you’re adding more fibre, increase it gradually and drink more water.
Don’t Forget the Ferments
Foods like kimchi, sauerkraut, kefir, and kombucha are your microbiota’s best mates. But check the labels – not all fermented foods contain live cultures. We want the real deal, not fancy vinegar water pretending to be kombucha.
Mind Your Mindset
Gut health isn’t just about food – it’s also about how you think and feel. Stress impacts your gut in a big way. Your vagus nerve links your brain and your gut, and the quickest way to calm it is your breath. Deep, slow breathing takes you from fight-or-flight into rest-and-digest. So when you’re overwhelmed, breathe first. Then eat.
♀️Move, Sleep, and Laugh
You don’t need to sign up for an Ironman. Just walk more, sleep well, and surround yourself with people who lift you up (no mood Hoovers allowed—radiators only, please).
That’s all for this month! Lucy and I are busy in the clinic, ensuring we’re available six, and sometimes even seven, days a week for you. We’re looking forward to seeing you all soon!
Take care and keep well,
Helen & Lucy x