Mindset and Lifestyle Habits for a Healthy Gut

I think it makes sense for most of us that your eating habits impact your gut health. But

Did you know that your mindset and lifestyle habits significantly impact your gut health as well?

Why is mindset important for gut health? Having a mindset for a healthy gut means you are making your health a priority. When you have a mindset for a healthy gut you are actively developing a positive relationship with food and focusing on nourishing your body with wholesome options. You are cultivating body awareness by listening to your body's signals, including gut sensations, and adjusting eating and lifestyle habits accordingly. You are also aware of the gut-brain connection and how your lifestyle impacts your gut health and overall wellbeing. 

Once you have refocused your mindset with this holistic perspective, then dietary and lifestyle changes come more easily. 

There are numerous lifestyle habits you can incorporate to improve gut health and here are 4 simple lifestyle recommendations

1. Sufficient Sleep

Sleep deprivation can negatively impact gut health by increasing stress and disrupting hormone levels, which can lead to an imbalance of gut bacteria and increase inflammation. Aim for 7-9 hours of quality sleep each night. You can do this by creating a bedtime routine to help you relax which includes:

• Maintaining a consistent sleep schedule 

• Creating a relaxing bedtime routine 

• Unplugging and turning off devices an hour before bed

• No caffeine eight hours before bedtime 

2. Reduce Stress

Stress can disrupt the balance of bacteria in your gut, which then can make you more prone to digestive issues, inflammation and other health conditions. It’s crucial to find ways to manage and regulate stress levels in order to significantly improve your gut health, overall wellbeing and your quality of life. Consider adopting relaxation techniques such as deep breathing exercises, meditation and yoga. Spending time in nature, engaging in hobbies you love, and journaling have also been shown to reduce stress and anxiety.

3. Exercise regularly

Regular exercise improves circulation throughout your body, including circulation to your gut. It improves gut health by strengthening the immune system and helping reduce inflammation. Aim for any type of aerobic exercise you enjoy that brings up your heart rate. The key to exercise is to start at your own level by moving in ways that you enjoy and work for you. The idea is to get your heart rate up, faster than normal and if you work up a sweat, that’s great. Aim for 30 minutes of exercise, five days a week. But if you can’t hit that goal, don’t give up. Any amount of activity is better than none. No matter how you choose to move, your body — including your gut — will thank you.

4. Avoid the Overuse of NSAIDs and Antibiotics

Common non-steroidal anti-inflammatory drugs (NSAIDs)

• Ibuprofen (Advil, Motrin)

• Naproxen (Aleve)

• Aspirin

• Celebrex

• Voltaren

Both short and long-term use of NSAIDs - and antibiotics - can cause upper and lower GI damage and can have a negative effect on the health of the gut microbiome. They can change the composition of gut bacteria, impair the intestinal barrier, and damage the stomach and intestines. 

Although sometimes necessary for infections or pain, if you do take NSAIDs or antibiotics please be mindful to avoid overuse and to recognize their impact on your gut health. Be sure to follow the mindset, lifestyle and eating habits I've suggested help repopulate your gut with friendly bacteria naturally.

Here’s to a healthy gut!

Love, Your Wellness Coach,

Alyssa

P.S. Tune in to podcast episode 217, “​Mindset and Lifestyle Habits for a Healthy Gut​.”

P.P.S. Read “​Eating Habits for a Healthy Gut​.”

February 19, 2025