February Is About Love - What About Self-Love Through Nutrition?
How We Can Love Ourselves by Loving Our Guts
By: Megan Barefoot
When we think of February many of us think of Valentine's Day which makes us think of love. Love can come in many forms and one of the most important is how we love ourselves and what we do to show ourselves love. Eating a healthy and balanced diet can be an important part of self-care and self-love and can help you feel physically and emotionally well. I would like to introduce you to a few tips for eating well to show yourself love:
Prioritize Nourishing Foods: Choosing foods that are rich in nutrients and that provide fuel for your body and brain show yourself that you love your body. If you aim for a diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats this is how you love yourself.
Be Mindful of Your Eating Habits: By paying attention to your body's hunger and fullness cues and trying to eat slowly without distractions you are respecting your digestive system. It's important to avoid skipping meals or overeating and aim for regular and consistent eating patterns to show yourself love.
Practice Self-Compassion: It is important to be kind and compassionate to yourself even when it comes to your eating habits. Don't beat yourself up over mistakes or slips and remember that it's OK to indulge in treats in moderation.
Seek Professional Support: If you're struggling with feelings of overwhelm when it comes to food or if you have a negative body image seeking support from a nutrition specialist can be very helpful. Support shows strength and self-love.
Remember self-love is about taking care of yourself physically mentally and emotionally. Eating well is just one aspect of self-care and it's important to find a balance that works for you. When speaking of self-love and feeling mentally well it’s important to consider the gut-brain axis and how supporting the gut and digestive system can help you feel better about yourself so that self-love comes easier.
The gut brain axis refers to the complex bidirectional communication network between the gastrointestinal tract and the central nervous system. The gut and the brain are connected through neural hormonal and immune pathways and they have a significant impact on each other’s function. The gut contains a complex network of neurons known as the enteric nervous system which is sometimes referred to as the second brain. The enteric nervous system can function independently of the brain but it also communicates with the brain through the Vagus nerve which is the main communication pathway between the gut and the brain. The gut brain axis plays a role in a number of important physiological processes including digestion, immune function, and mood regulation. Dysregulation of the gut brain axis has been linked to a range of health conditions and can affect your mental wellness and self-love as the microbiome of the intestinal system makes more neurotransmitters than the brain itself.
There are a few dietary strategies that help support the gut brain axis. First, as stated above, eating a diverse range of plant-based foods such as fruits, vegetables, legumes and whole grains, which are rich in fiber, antioxidants, and other nutrients can support gut health. It's important to aim for a diverse range of plant-based foods to promote the growth of beneficial bacteria in the gut. In other words, we want to feed our good gut bugs!
Secondly, incorporating fermented foods (some of my favorite foods) is important for adding more beneficial gut bugs! These include foods like yogurt, kefir, sauerkraut, kimchi and even some of the rarer like natto, are important to incorporate every single day. These foods contain probiotics! Probiotics are beneficial bacteria that may help support the gut microbiome.
Another important task is to limit the amount of sugar and processed foods you have in your diet. Excessive intake of added sugar and processed foods can disrupt that balance of the gut microbiome and may have a negative impact on the gut brain axis. Finally, eating moderate amounts of high-quality protein is important for the gut health. Choosing high quality sources such as lean grass fed/finished beef, naturally raised poultry, wild caught fish and organic plant based proteins can be beneficial.
Want to get even healthier? Are you dealing with a lack of self-love that is affecting your eating? Could you use some support figuring out how to build healthy habits so that you can show yourself more love? Curious about how health coaching can help you make healthy changes? Let’s talk! Schedule an initial complimentary consultation with us today—or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a FREE consultation. We work with people from all over the world individually or in groups so don’t let anything hold you back!
