Nourishing your gut

Our guts are very complex and often can be temperamental. Many people learn to persevere with tummy troubles, however, there is a lot we can do to support the health of our gut!

Read the article below to learn about some of the foods our guts love.

Probiotics

Our gut contains billions of different microbes which help to digest our food and produce useful waste products that reduce inflammation and bolster immune function. When the microbes are out of balance, we may experience symptoms such as constipation, diarrhea, digestive discomfort and even poor mood.

Probiotics are defined as ‘good bacteria that confer a health benefit to the host’. They are powerful microbes and can help re-balance the gut. They are found in fermented foods such as kimchi, kefir and yogurt. However, not all fermented foods are made equal. Look for those labelled to be ‘raw’ or have ‘live cultures’ – they are usually kept in the fridge to control the level of fermentation.

Probiotic supplements are also readily available containing different strains of bacteria, but evidence as to their benefit is limited. Research is pointing toward there being no single ‘one-size-fits-all’ blueprint of the perfect gut bacteria population! The blueprint of your ideal gut microbiome is influenced by all sorts of factors, from the way you were born to your lifestyle, your genetics or even where you live.

Fibre and prebiotics

Fibre is the indigestible part of food that makes its way intact through the stomach. There are two types – ‘soluble’ and ‘insoluble’. The insoluble fibres are more well-known. They provide bulk to stools to help keep you regular. Soluble fibre on the other hand helps keep blood sugar levels stable by slowing down the release of sugar from food during digestion, thus maintaining energy and mood throughout the day. It also helps you feel fuller for longer, making it useful in appetite and weight control. Fibre is found in all plant-based foods and can be purchased as a supplement, usually in the form of psyllium husk powder.

Some types of fibre are called ‘prebiotics’ as they are fermentable fibres that feed our good gut bacteria. Some of the best sources of prebiotic fibres are asparagus, raw onion, raw garlic and Jerusalem artichoke.

Good gut health improves nutrient absorption, supporting hormone production and playing an essential role in regulating mood. It also results in reduced inflammation and improved immune function.

Wholegrains

Wholegrains are an excellent source of fibre and resistant starch. Grains consist of 3 parts – the inner germ, the middle endosperm layer and the outer bran. Most grains in the supermarket are refined and are mostly made up of just the starchy endosperm. Whole grains have all 3 layers intact and provide much more than just starch. They also contain more fibre, protein, healthy oils, vitamins and minerals.

Resistant starch

While most starch is quickly broken down into glucose and released into the bloodstream for energy, resistant starch is harder to break down and acts more like a fibre. It makes its way into the large intestine to be fermented by the gut bacteria, serving as a prebiotic. Resistant starch selectively feeds the good gut bacteria and helps rebalance the gut.

Resistant starch is found in lentils, oats, underripe bananas, cooked then cooled pasta, rice and potatoes.’

Article source: https://tghd.com.au/powerful-food-to-feed-your-gut/
Article author: The Gut Health Dietitian

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Building & maintaining healthy habits

Building habits and equally breaking habits can be a challenging process with many ups, down & possibly multiple attempts. Generally, approaching habits with a plan and some forethought can set you up for success. James Clear, author of New York Times bestselling book ‘Atomic Habits’, outlines below how you can track your habits and why this approach is beneficial.

If you want to stick with a habit for good, one simple and effective thing you can do is keep a habit tracker.

Here's why:

Elite performers will often measure, quantify, and track their progress in various ways. Each little measurement provides feedback. It offers a signal of whether they are making progress or need to change course.

Gabrielle Hamilton, a chef in New York City, provides a good example. During an interview with the New York Times, she said, “The one thing I see that consistently separates the chef from the home cook is that we taste everything, all the time, before we commit it to the dish, right down to the grains of salt. We slurp shot glasses of olive oil and aerate them in our mouths as if it were a wine we were trying to know. We taste the lamb, the fish, the butter, the milk before we use it… we chew salt to see how we like it in our teeth, on our tongues, and to know its flavour, its salinity.”

For the chef, tasting the ingredients tells them whether they are making progress toward their desired end goal. It provides the immediate feedback they need to get the recipe just right.

Like a chef improving a recipe through trial and error, we often improve our habits through trial and error. If one approach doesn't deliver the desired effect, then we adjust—like a chef tweaking the amount of an ingredient.

However, there is an important difference between getting feedback while cooking a meal and getting feedback while building a habit. When it comes to building a habit, feedback is often delayed. It's easy to taste an ingredient or to watch bread rise in the oven. But it can be difficult to visualize the progress you are making with your habits. Perhaps you've been running for a month, but you still don't see a change in your body. Or maybe you managed to meditate for 16 straight days, but you still feel stressed and anxious at work.

Habit formation is a long race. It often takes time for the desired results to appear. And while you are waiting for the long-term rewards of your efforts to accumulate, you need a reason to stick with it in the short-term. You need some immediate feedback that shows you are on the right path.

And this is where a habit tracker can help.

The Habit Tracker: What It Is and How It Works

A habit tracker is a simple way to measure whether you did a habit.

The most basic format is to get a calendar and cross off each day you stick with your routine. For example, if you meditate on Monday, Wednesday, and Friday, each of those dates gets an X. As time rolls by, the calendar becomes a record of your habit streak.

To make this process as easy as possible, I created the Habit Journal, which includes 12 habit tracker templates—one for each month. All you have to do is add your habit and start crossing off the days.

Placing an X on each day is the classic look. I prefer something a little more design-oriented, so I shade in the cells on my habit tracker. You could also use checkmarks or fill your habit tracker with dots.

No matter what design you choose, the key point is your habit tracker provides immediate evidence that you completed your habit. It's a signal that you are making progress. Of course, that's not all it does…

Habit tracking is powerful for three reasons.

1. It creates a visual cue that can remind you to act.

2. It is motivating to see the progress you are making. You don't want to break your streak.

3. It feels satisfying to record your success in the moment.

Let's break down each one.

Benefit #1: A habit tracker reminds you to act.

Habit tracking naturally builds a series of visual cues. When you look at the calendar and see your streak, you’ll be reminded to act again.

Research has shown that people who track their progress on goals like losing weight, quitting smoking, and lowering blood pressure are all more likely to improve than those who don’t. One study of more than sixteen hundred people found that those who kept a daily food log lost twice as much weight as those who did not. A habit tracker is a simple way to log your behaviour, and the mere act of tracking a behaviour can spark the urge to change it.

Habit tracking also keeps you honest. Most of us think we act better than we do. Measurement offers one way to overcome our blindness to our own behaviour and notice what’s really going on each day. When the evidence is right in front of you, you’re less likely to lie to yourself.

Benefit #2: A habit tracker motivates you to continue.

The most effective form of motivation is progress. When we get a signal that we are moving forward, we become more motivated to continue down that path. In this way, habit tracking can have an addictive effect on motivation. Each small win feeds your desire.

This can be particularly powerful on a bad day. When you’re feeling down, it’s easy to forget about all the progress you have already made. Habit tracking provides visual proof of your hard work—a subtle reminder of how far you've come. Plus, the empty square you see each morning can motivate you to get started because you don't want to lose your progress by breaking your streak.

Benefit #3: A habit tracker provides immediate satisfaction.

Finally, tracking feels rewarding. It is satisfying to cross an item off your to-do list, to complete an entry in your workout log, or to mark an X on the calendar. It feels good to watch your results grow and if it feels good, then you’re more likely to endure.

Habit tracking also helps keep your eye on the ball: you’re focused on the process rather than the result. You’re not fixated on getting six-pack abs, you’re just trying to keep the streak alive and become the type of person who doesn’t miss workouts.

Habit Tracker Ideas

Alright, those benefits sound great, but it's not necessary to fill your habit tracker with every habit that makes up your day. In fact, if you're already sticking to a habit, then it seems like extra work to me to track it as well. So what should you measure in your habit tracker?

Habit tracking can help kickstart a new habit or keep you on track with behaviours that you tend to forget or let slide when things get busy.

In Atomic Habits, I recommend using the Two-Minute Rule, which suggests you scale your habits down until they take two minutes or less to perform. You can track whatever habits you want in your habit tracker, but I recommend starting with these super small habits to make sure that you are at least showing up in a small way each day. I'll share some examples below and break them out by daily, weekly, and monthly habits.

Common daily habits to track:

• journal 1 sentence

• read 1 page

• meditate 1 minute

• do 1 push up

• stretch for 1 minute

• write 1 thing I'm grateful for

• make your bed

• wake up by [TIME]

• go to bed by [TIME]

• take a shower

• floss teeth

• weigh myself

• take medication

• take vitamins/supplements

• play [INSTRUMENT] for 1 minute

• contact 1 potential client

• prioritize to-do list

• say “I love you” at least once

• put all dishes put away

• take a walk outside

• call mom

• walk the dog

Notice that most items on this list can be completed in two minutes or less. Make your habits so easy that you can stick to them even on the hard days.

For something to become truly habitual, you need to repeat it frequently. As a result, most habits are daily. But it can also be helpful to use a habit tracker for various weekly or monthly routines. These behaviours won't become “automatic” like tying your shoes or brushing your teeth, but a habit tracker can remind you to complete them nonetheless.

Common weekly habits to track:

• publish blog post

• vacuum

• take out trash/recycling

• do the laundry

• water the plants

• tidy up your bedroom

• write a thank you note

Monthly habits:

• review finances

• transfer money to savings account

• pay off credit cards

• pay bills

• deep clean the house

You can also use a habit tracker to simply count how often you do something. For example, if you want to keep track of how many days you travel for work each month.

Other ideas:

• days spent traveling

• conduct weekly review

• conduct monthly review

Finally, you can use a habit tracker to measure what you don't do. I call these “habits of avoidance” (that is, behaviours you are trying to avoid).

Habits of avoidance:

• no alcohol

• no Netflix

• no online purchases

• no soda

• no sugar

• no caffeine

• no smoking

Again, the Habit Journal offers a proven template and the fastest way to create your habit tracker. No need to spend an hour drawing your own grid. Just write your habits down and you're ready to go.

How to Get in the Habit of Using Your Habit Tracker

Despite all of the benefits, a habit tracker is not something that makes sense in every situation or for every person. Many people resist the idea of tracking and measuring. It can feel like a burden because it forces you into two habits: the habit you’re trying to build and the habit of tracking it. That said, nearly anyone can benefit from habit tracking in one form or another—even if it’s only temporary.

What can we do to make habit tracking easier?

First, manual tracking should be limited to your most important habits. It is better to consistently track one habit than to sporadically track ten. I tend to keep my habit tracker simple and limit it to my three or four most important habits.

Second, record each measurement immediately after the habit occurs. The completion of the habit is the cue to write it down. (This is a twist on the “habit stacking” approach I discuss in Chapter 5 of Atomic Habits.)

Here's the basic formula: After [CURRENT HABIT], I will [TRACK MY HABIT].

For example:

• After I hang up the phone from a sales call, I will mark the “call 1 potential client” column.

• After I finish meditating, I will fill the “meditate for 1 minute” column.

• After I put my plate in the dishwasher, I will complete the “put all dishes away” column.

Basically, what we are talking about here is getting in the habit of using your habit tracker. These little rules help you remember to pick up your habit tracker and mark off another accomplishment.

How to Recover Quickly When Your Habits Break Down

Finally, I want to discuss what to do when you fall off the wagon.

Every habit streak ends at some point. Perfection is not possible. Before long, an emergency will pop up—you get sick or you have to travel for work or your family needs a little more of your time. Whenever this happens to me, I try to remind myself of a simple rule:

Never miss twice.

If I miss one day, I try to get back into it as quickly as possible. Missing one workout happens, but I’m not going to miss two in a row. Maybe I’ll eat an entire pizza, but I’ll follow it up with a healthy meal. As soon as one streak ends, I get started on the next one. I can’t be perfect, but I can avoid the second mistake.

Generally speaking, the first mistake is never the one that ruins you. It is the spiral of repeated mistakes that follows. As I write in Atomic Habits, “Missing once is an accident. Missing twice is the start of a new habit.”

Too often, we fall into an all-or-nothing cycle with our habits. The problem is not slipping up; the problem is thinking that if you can't do something perfectly, then you shouldn't do it at all.

Sure, a perfectly filled-in habit tracker looks beautiful and you should strive to achieve it whenever possible. But life is messy. In the long run, what matters is that you find a way to get back on track.

How Long Do I Need to Track My Habits?

One of the most common questions I get is “How long does it take to build a habit?”

You'll see all kinds of answers: 21 days, 30 days, 100 days. One popular answer right now is 66 days because there was one study that found that, on average, it took 66 days to build a habit. However, even within that study the range was quite wide depending on the difficulty of the habit.

I find that people are really trying to get at something else when they ask, “How long does it take to build a habit?” What they often mean is, “How long until it's easy? How long until I don't have to put much effort in anymore?”

Look, all habits get easier with practice. But this line of questioning ignores the real purpose of building better habits in the first place.

How long does it take? The honest answer is: forever. Because once you stop doing it, it is no longer a habit.

A habit is a lifestyle to be lived, not a finish line to be crossed. You are looking to make small, sustainable changes you can stick with for years. And a habit tracker is one tool in your toolbox on the road to behaviour change. It is an effective way to prove to visualize your progress and motivate you to show up again tomorrow.

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How to let go & work towards freedom

Letting go can be challenging. We have so many good memories that we want to hold onto, objects that hold sentimental value, or even bad experiences that we struggle to part with. However, often holding onto things can hold us back in life. It can distort or preoccupy our thinking. The article below discusses some tips that you can implement in order to help clear your mind.

“To let go does not mean to get rid of. To let go means to let be. When we let be with compassion, things come and go on their own.”

— Jack Kornfield

Holding on to pain doesn’t fix anything. Replaying the past over and over again doesn’t change it, and wishing things were different doesn’t make it so. In some cases, especially when it comes to the past, all you can do is accept whatever it is you’re holding on to and then let it go. That’s how everything changes. You have to let go of what is hurting you, even if it feels almost impossible. Deciding to hold on to the past will hold you back from creating a strong sense of self — a self that isn’t defined by your past, but rather by who you want to be. Oddly enough, painful feelings can be comfortable, especially if they’re all you know. Some people have trouble letting go of their pain or other unpleasant emotions about their past because they think those feelings are part of their identity. In some ways, they may not know who they are without their pain. This makes it impossible for them to let go.

If you find it hard to let go of the past, a bad relationship, grudges, etc., these 12 tips could help:

1. Understand that the relationships you thought you’d have are going to be different than the ones you actually have.

We must accept the person we are in this moment and the way other people are, too. As time goes on, we continue to learn that things don’t always go as planned — actually, they pretty much never do. And that’s okay: If you become aware of yourself and your part of your relationships, they will improve; however, you may also have to accept facts about certain people in your life. Practice gratitude, appreciation, and trust in the process.

2. Don’t be invested in the outcome when it comes to dealing with people, because it often leads to disappointment.

Expectations have a way of keeping us stuck because they lead us to fear certain outcomes. There are no guarantees in life, and there’s nothing we can really do to get the outcomes we desire when dealing with others. When our expectations or needs aren’t met, we need to respond rationally and appropriately. Sometimes this means setting respectful boundaries; other times, it means letting go.

3. Don’t live in chains when you have the key. We live with self-limiting beliefs that we let define who we are.

We think, "I could never do that!" or "I could never make that happen!" If you truly believe that, you’ll never accomplish your goals. Open up your mind, and believe in yourself. There will be many people who tell you that you can’t do it. It’s up to you to prove them wrong.

4. Let go of the idea that you can control others’ actions. We really only have control over ourselves and how we act.

You can’t change another person, so don’t waste your time and energy trying. I think this is the biggest factor that pushes people to hold onto unhelpful behaviours, like the need to please. We think, “If only I do everything for everyone, they’ll never get mad at me.” Wrong!

5. Only worry about what you think of yourself.

Free yourself from being controlled by what other people think. Start to prioritise how you feel about yourself. As Mahatma Gandhi said, “Happiness is when what you think, what you say, and what you do are in harmony.” You can’t live by your values if you’re living for the approval of others.

6. Leave room for mistakes.

Did you make a mistake or say something stupid? It’s okay! Use the experience to learn and make a joke. It doesn’t make you stupid to say something wrong or silly: it makes you human, and sometimes even funny.

7. Accept the things you cannot change.

Stop wishing things could be the way they once were. Bring yourself into the present moment. This is where life happens. You can’t change the past; you can only make decisions today to help how your future turns out.

8. Don’t take yourself too seriously.

This will allow you to relax and enjoy life's journey. I laugh with myself and at myself all the time.

9. Do what scares you.

Fear holds us back from doing a lot of things because it closes our minds to possibilities for our future and locks us into our comfort zone. Most fears fill us with doubt and “what ifs” that imprison us. The more you do to get out of your comfort zone, the more fear will subside. In life, do what scares you, and you’ll grow and succeed!

10. Express what works for you.

Find your voice, and share with others what you’re thinking and feeling in a rational way. If you continue to communicate with others what works for you and doesn’t work for you, you’ll no longer bottle up your emotions. Expressing yourself is an important part of feeling good about yourself and your relationships.

11. Allow yourself to feel negative emotions.

Whether you lost a loved one through death or a break-up, honour your loss. Trying to ignore your negative emotions will extend your suffering. Loss is difficult to experience, and it’s okay to allow yourself to hurt and be sad. Let yourself feel, and go through the grief process so that you can move forward.

12. Learn forgiveness.

Resentment and unwillingness to forgive will keep you locked in the past and prevent you from moving forward with your life. Remember: When you forgive, you aren’t doing it for the other person; you’re doing it for yourself. If for no other reason than that, forgive and let go.

Carl Jung said, “I am not what happened to me, I am what I choose to become.” There’s a lesson in that for all of us: Try to let go of whatever it is that’s holding you back from experiencing yourself. You’ll probably realise that you are not what other people say you are. You are not your pain, your past, or your emotions. It’s the negative ideas about ourselves and our hurtful self-talk that get in the way of who we really want to be. Being able to let go requires a strong sense of self, which gives you the ability to learn and grow from your experiences.’

Article author: Ilene Strauss
Original source: https://www.psychologytoday.com/au/blog/your-emotional-meter/201708/important-tips-how-let-go-and-free-yourself

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Tips to strengthen your immune system

Our immune systems do a remarkable job of protecting us from illness. However, we can’t expect them to perform at their best if we are not taking care of ourselves and our body is then having to work over-time. The article below outlines some areas we can consider working on, in order to ensure our immune systems are strong and ready for action.

Your immune system is your first port of call in the fight to stave off infection and disease. Keeping it in good condition is important both for individuals and the public at large to stay happy and healthy.

To help, we’ve put together a list of top tips on how you can keep your immune system fighting fresh.

First-hand hygiene

Soap and water can be hugely helpful in stopping transmission of the infection. Some viruses have a lipid (or fatty) layer on the outside, so simple hand washing breaks them down and stops them spreading. 

We’ve also learned that a person’s underlying level of health is relevant to how well the body copes with infection. Lifestyle changes can do nothing to stop you from becoming unwell – that mostly comes down to hand hygiene or social distancing techniques – but they can help to strengthen your body and mind.

The strength of the immune system varies not only from person to person but also from day to day – its ability to fight off disease fluctuates depending on many factors. 

Reduce stress

The headlines we’re bombarded with every day could easily have an impact on the nation’s mental health. In this time of stress, it’s useful to remember the impact stress hormones have on weakening the immune system.

In short supply, the stress hormone cortisol can boost immunity by limiting inflammation. But, once it crosses a certain threshold, too much cortisol in the blood opens the door for more inflammation. 

Stress can also negatively impact the production of lymphocytes — the white blood cells that are the body’s first line of defence against infection — putting you at potential risk of viral disease. Consider limiting your daily screen time and take breaks when you feel burned out. Relaxation techniques like meditation and gentle exercise might also help.

The importance of exercise

Regular exercise promotes cardiovascular health, lowers blood pressure, helps control body weight, and offers protection against diseases. 

Exercise also improves blood circulation, allowing immune system cells to move through the body more freely and do their job more effectively.

Eat a balanced diet

The immune system is the body’s natural defence system, and (like any army) its soldiers need sustenance. Make sure you eat a balanced diet with fruits and vegetables in order to receive the right proportion of micronutrients.

Nutrition, and the advice of nutritionists, is useful in understanding the best way to respond to patterns of illness. Monash University’s ‘Food as Medicine’ course, designed especially for healthcare professionals, gives an introduction to current evidence surrounding the impact of nutrition on the development and treatment of chronic low-grade inflammation, and potential subsequent disease development.

Don’t smoke

Smoking tobacco has several negative effects on immune system health, such as:

• Greater susceptibility to infections such as pneumonia and influenza.

• More severe and longer-lasting illnesses.

• Lower levels of protective antioxidants (such as vitamin C), in the blood.

Try to sleep

Studies show that people who don’t get enough sleep or good quality sleep are more likely to get sick after being exposed to a virus.

When we sleep, the body releases proteins called cytokines, while sleep deprivation decreases their production. Cytokines are paramount during times of infection or inflammation.’

Source: FutureLearn

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Ayurvedic practices to enhance your health & digestion

Overall health and well-being is so much more than just the absence of disease or illness. It should include the state of our mental health, our senses, and what we are actively doing to nurture and care for our bodies to prevent negative disruptions - illness or otherwise. Ayurveda takes a very holistic approach to wellness, the article below discusses in more detail what we can do to support a healthy and happy life..

‘The healing tradition of Ayurveda teaches that health and wellbeing depends upon our ability to digest everything we take in from the environment. This includes not only tangible substances like food and drink, but also our experiences, emotions, and the impressions we take in via our sensory portals, namely our eyes, ears, nose, tongue, and skin.

Agni is the Sanskrit term for the “digestive fire” that breaks down the food and other things we ingest from the environment, assimilating what is useful, and eliminating the rest.

When our digestive ability, or agni, is strong, we create healthy tissues, eliminate waste products efficiently, and produce a subtle essence called ojas. Ojas, which is a Sanskrit word that means strength, can be envisioned as the innermost vital essence. According to Ayurveda, ojas is the basis for clarity of perception, physical strength, and immunity. On the other hand, if our agni is weakened through improper eating, lack of activity, negative emotional energy or unhealthy daily routine, our digestion will be hampered and we produce toxins that get stored in the body. According to Ayurveda, this toxic residue, known as ama, is the root cause of disease.

Uncovering the Root Causes of Digestive Issues

Whether we are coping with weight issues or uncomfortable GI symptoms such as bloating, gas, or indigestion, often the underlying root problem is weak agni, or poor digestion. Unfortunately, in Western medicine, we aren’t trained to ask the key question “How strong is my digestive fire?” Instead, we concentrate solely on the foods going in. When a patient goes to a health care provider trained in conventional allopathic medicine, the treatment options for digestive issues are typically medications, which serve to control symptoms, but do not treat the underlying cause.

Even when a provider’s approach includes testing and the elimination of offending foods, this is still only addressing part of the problem. While this treatment addresses the agent (or food) being ingested, it doesn’t look at why it is not being digested properly. Although eliminating foods that are bothersome can often alleviate symptoms, it is often difficult for patients to continually avoid those foods. It can often begin to disrupt their quality of life. The Ayurvedic concept of agni allows us to expand the conversation into answering the most important questions: “Why did the body begin to improperly digest, or not tolerate, this food?” and “How can we both eliminate the offending agent and concurrently increase agni or digestive power?” This approach opens up the possibility of re-introducing the food at a future time, allowing the person to fully experience foods again.

Getting Practical

Ayurveda recommends a variety of practical techniques for keeping our digestive fire strong. Incorporating these practices into your daily life can strengthen agni and, in turn, facilitate weight loss, improve the metabolism of food, and minimise uncomfortable GI symptoms.

Here are six powerful ways to strengthen your agni:

1. Meditate on a regular basis. Studies are increasingly confirming the genetic changes that occur with regular meditation, which can help restore the body’s homeostasis, including the processes controlling digestion. To achieve maximum benefit, meditate for 20 to 30 minutes, twice daily, once in the morning and once in the evening. To get started with meditation or to deepen your meditation practice, please visit the Chopra Center’s Meditation Resource Library.

2. Do some form of daily movement. Whether it is a little yoga every morning, or a daily walk, a recent study published in Diabetes Care showed that a short 15-minute walk after each meal helped to control sugar spikes after eating. These short post-meal walks were more effective than taking a longer, 45-minute walk once daily.

3. Don’t overeat. When we eat more food than our stomach can accommodate, we cannot properly break it down. We also tend to produce more acid, thus causing reflux and indigestion. In addition, the amount of digestive enzymes produced may not be able to completely break down the volume of food ingested, which leads to more gas formation, discomfort, or bloating. Ayurveda recommends that we leave one-third to one-quarter of our stomach empty to allow space for our body to easily digest our meal.

   Here is a simple way to gauge an ideal portion of food for a meal based on your body size: Cup your hands together with your fingertips touching, forming the shape of a bowl. The recommended amount of food for a meal is the equivalent of two of these handfuls of food. Of course, you can eat less than two handfuls if your appetite is smaller.

4. Sip on ginger tea throughout the day, and with meals. Ginger is known in Ayurveda as the “universal remedy” due to its many benefits for the body, and it has been used for more than 2,000 years to treat digestive issues. Ginger can relax the smooth muscle of the intestines, thereby relieving symptoms of gas and cramping.

   A recent study in the European Journal of Gastroenterology and Hepatology found that ginger stimulates digestion by speeding up the movement of food from the stomach into the small intestine, and helps eliminates digestive discomfort after eating. In addition, ginger can stimulate saliva, bile, and gastric enzymes to aid in digestion of the food that has been ingested. The researchers concluded that these beneficial effects are a result of phenolic compounds, primarily gingerol and shogaol, and various other volatile oils that are present in ginger.

   Ginger Tea Recipe: Ginger tea is refreshing and easy to make. Just add one teaspoon of grated or sliced fresh ginger root to a cup of hot water. You can prepare a larger batch and keep it with you in a thermos bottle to sip throughout the day.

5. Eat your largest meal at lunchtime. Our bodies are most able to digest food at midday, when we are active. As studies have found, our digestive system secretes the highest concentration of “digestive juices” around noon, making this the best time to eat our largest meal. In the evening, our bodies are slowing down and preparing for sleep. If we eat our biggest meal at dinner, when our digestive fire is weaker, we will feel heavy and bloated and will be more likely to have difficulty falling asleep.

6. Focus on releasing negative emotions. You’ve no doubt noticed that your emotions influence your digestion. You may get heartburn when you’re under stress, lose your appetite when you feel sad, or become nauseated or even throw up before a big exam or presentation. A growing body of research is finding that the stress associated with unprocessed negative emotions can inhibit the natural digestive process and lead to chronic digestive issues.

   As we now know, a complex, independent nervous system called the enteric nervous system (ENS) lines the gastrointestinal tract. Dubbed “the second brain” by Dr. Michael Gershon, a researcher and physician at Columbia University Medical Center, the ENS contains many of the major neurotransmitters that are found in the brain, including serotonin, dopamine, glutamate, norepinephrine, and nitric oxide. In fact, about 95 percent of the serotonin contained in the body at any given time is in the ENS.

   This second brain controls our digestion and can work both independently and in conjunction with the brain in our head. Without getting bogged down in the details of this intricate system, we can briefly state that there is an intimate relationship between our brain and our gut, and our digestion responds to the thoughts and emotions. When we experience a situation that we interpret as stressful, signals from the brain can alter nerve function between the stomach and oesophagus, resulting in heartburn. With extreme stress, the brain sends signals to the gut immune cells that release chemicals leading to inflammation. This inflammation can then lead to malabsorption, and even food sensitivities if the stress becomes chronic. By learning how to manage stress and release emotional turbulence, we help our digestive tract to work naturally and efficiently.

Proper digestion, with a strong agni, plays a central role in our physical and emotional wellbeing. As Ayurveda recognises, we are not what we eat, but “we are what we digest.” By making choices that strengthen our digestive ability, we form the foundation for good health and vitality.’

Article Source: https://www.deepakchopra.com/articles/six-ayurvedic-practices-to-improve-your-digestion/
Article author: Deepak Chopra

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How to enhance your space with Feng Shui

A clear and calm mind can be strongly influenced by our living space. If you are wanting to work on yourself, release things, or invite a sense of freedom into your life, read the article below on feng shui in the home. You may find that even small changes can make a big difference to your day -to-day life.

What is feng shui?

Feng shui is the Chinese practice that focuses on balancing and harmonising the energies in your home, office, and life to reflect your emotional self. Aligning the energy of your environment with your own is easier than you think, take it step by step and it is believed that this will unlock the flow of energy to help you lead a more balanced life.

The feng shui elements

Create balance and vibrancy in your life by consciously channelling the energies of the five feng shui elements.

1. Water

2. Metal

3. Fire

4. Wood

5. Earth

Bagau

Bagau (also called ba-gua or pakua) is the feng shui energy map, it helps you identify areas in your home and how they are connected to specific areas of your life, but also is a guide on the appropriate shapes and colours for each room. The Chinese translation is “8 areas” which it is believed amount to one’s health and happiness.

The eight areas of the feng shui bagau are:

• Health & Family

• Wealth & Abundance

• Fame & Reputation

• Love & Marriage

• Creativity & Children

• Helpful People & Blessings

• Career & Path in Life

• Spiritual Growth & Cultivation

The rules of feng shui for home placement

• Slopes can create negative chi, so avoid homes on a slope of 45 degrees or more.

• Avoid building near power stations as they generate energy and can create energy chaos resulting in negative chi.

• A home with views over a cemetery is considered bad energy as a cemetery is a place of death.

• Don't buy or build a home close to a junk-dumping site as the clutter can have a negative effect on chi.

• The layout of the street in relationship to your home can either carry positive or negative chi to you.

How to use feng shui in your home

When it comes to your home the “feng shui trinity” – your bedroom, bathroom, and kitchen – has the utmost importance for your health and wellbeing.

1. The entry to your home should be inviting and clear of clutter. Feng shui experts concur that your whole house should be clutter-free and contain only the essentials. This will help declutter your mind and allow you to focus.

2. Keep the garden well maintained and tidy.

3. Create “chi” in your backyard by using curves – straight lines are rarely present in nature.

4. Put away coats and shoes in your entry hallway so that energy can circulate.

5. Airflow is key to creating positive energy in the home. Open your windows often and use an air purifier to keep your home fresh.

6. Bring wealth into your home by placing a plant and a light either side of the front door.

7. For uplifting positive energy, place a mirror above a table with fresh flowers.

8. Choose your art carefully, as images carry strong energy. Choose images that are happy and beautiful. Avoid using images that feature lonely or solo people or items.

9. Keep your space clear of clutter. It will keep the energy in your home light and harmonious.

10. Allow as much natural light into your home as possible. During the day use candles and lamps to illuminate dark spaces which represent areas of neglect in certain aspects of your life.

11. Create clutter-free benchtops. Like most other spaces, clutter is a no-go in the kitchen. Use simple storage solutions to help save space so you will have larger workspaces to utilise.

12. Herb gardens add a sense of calm and beauty to a kitchen.

13. It is bad feng shui to have the bathroom and kitchen doors facing each other. When two doors are opposite each other it is said that the energies flow faster in and out – the same goes for your front and back door.

14. Your sofa, coffee table, and entertainment units should not be disproportionally large in your living room. All of the furniture should work in harmony. When it comes to the arrangement there is no right or wrong answer, but your sofa should be pushed up against a wall.

15. A mix of shapes in your living room is important. Opt for a circular coffee table with a rectangular lounge and add in other round, oval and square items to help balance out the room.

16. To encourage the flow of wealth, place a lamp in the corner of your room diagonally opposite the room’s entry.

17. In public (yang) spaces, bring energy to the room through the calculated use of colour. Deep blue and eggplant are energising colours and red is invigorating.

18. To optimise energy in the dining room place a large mirror reflecting the table as it is said to bring good fortune and abundance. Although make sure you hang it high enough so guests aren’t looking at themselves.

19. Don’t let your dining table become a place of neglect as they often become the household “dumping ground.” Clear the clutter and create an appealing environment you don’t forget about.

20. People don’t like sitting with their backs to open doorways and windows, position your dining table so people have their back to a wall. This will help them feel safe and comfortable.

21. You should always keep something on the dining table – fruit is a great choice. Apples help develop friendship, pears attract positive energy, peaches represent good health, and oranges symbolise richness and prosperity.

22. Crystals are a huge part of feng shui which is why chandeliers make a great addition. The reflective metals in the chandeliers will help the space feel calmer.

23. When it comes to the bedroom layout, place your bed against a solid wall where you can view your main door.

24. Importantly, avoid placing mirrors opposite the bed, as arguments will be amplified.

25. Try and avoid having electricals running behind your bed, look for a battery-operated alarm clock – keeping your phone out of your bedroom is a non-negotiable!

26. If you have a painting above your bed, hang it high and choose something that will elevate your mood. Think calm colours and soft shapes.

27. Keep all bedroom doors closed at night, including wardrobe doors.

28. Avoid clutter and storage under the bed, as you'll absorb the energy whilst sleeping.

29. Clear your bedroom of the TV, computer or exercise equipment. These items introduce the energy of work and stress into a space that should be relaxing and harmonious.

30. Make your space warm and inviting with soft and cosy textures. Add symmetry with table lamps and matching bedside tables to create a bookended effect, then your bed will feel like a room within a room.

31. Don’t use red in your room – it is very yang and can affect your quality of sleep, or ability to actually get to sleep.

32. Don’t place plants in your bedroom unless it’s a large space, and keep them as far away from the bed as possible.

33. Keep your bathroom clean. We’re not saying you need to squeegee your bathroom from top to bottom each day, but keeping it clutter-free will help. Select the bare necessities, look for earth-friendly products and keep it orderly and neat.

34. When it comes to bathrooms, the colour white and other light colours are great choices as they are fresh and body-friendly. The colour white also helps cut through confusion, slowness and delays which helps purify and cleanse. Avoid the colours blue and black (water element colours) and images of water as these will strengthen the energy you want to control.

35. To avoid draining wealth energy in the bathroom, keep toilet lids down and keep the door shut. Plants can help improve the feng shui.

36. Always position your desk or working spaces with a view rather than a solid wall. This hinders creativity.

37. Improve the quality of air in the home or office by introducing plants, foliage, and flora. Plants will improve concentration and increase positive energy, concentration, and innovative thinking while reducing stress.

38. Crystals will break electrical waves transmitted by computers, software, phones, and technical devices. Neutralise negative energy by positioning them next to water throughout the office or the home.

39. Colour plays an important role when it comes to feng shui: gold promotes prosperity, silver represents security, and red is for wealth. Attract desired outcomes by introducing suitable colours into your space.  

40. Retain the essence of abundance by placing a small water fountain near the main entry door.’

Author: Lottie Dalziel
Original source: https://www.bhg.com.au/how-to-feng-shui

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