How Nutrition and a balanced diet can support vitality, energy levels and the best gut health
Written by Clinical Naturopath and EFT Tapping Practitioner Amelia Botanica - you can find
Amelia on Instagram @ameliabotanica or via her website.
We all know that food is the best medicine when it comes to supporting your vitality, energy levels and gut health. The nutrients we take in from our diet translates into our cells and really does affirm ‘you are what you eat’.
When choosing what to eat it can be really overwhelming, there are always so many different outlooks on the best ways to support your wellbeing with food.
Some of my top ways to support your health with food
Stick to the basics and eat plenty of foods that nature has created. Our aim with each meal should be to balance blood sugars and promote healthy absorption of nutrients.
When creating a meal you want to ensure it contains a high amount of protein coming from meats, fish, high quality dairy or veggie options like tofu or eggs. I generally recommend women consume 30 grams of protein every 3-5 hours to ensure they get their daily intake!
30gr of protein could look like 2 eggs, 2 slices of paleo/seed toast and a nice chunk of goat's feta! This may seem like a lot but once people increase their protein intake they really notice their energy levels increasing along with moods as well.
I also like to ensure there is also a nice inclusion of dietary fats, which really support digestion and satiety, keeping you nice and full whilst nourishing your hormones. Healthy fats can sometimes have a bad rap but we really need them for healthy cholesterol levels which support hormone synthesis.
some of my other favourite ways to support energy levels and vitality are...
1. Increase Fibre Intake
Many people don't consume enough fibre in their diet, which can lead to constipation and other digestive issues. Adding more fibre-rich foods like a variety of colourful veg can help regulate bowel movements and promote healthy digestion whilst feeding the ‘good bacteria’ in your gut. If you find that fibre makes you more bloated, then we need to address potential bacterial overgrowth first. Next time you pop to the markets choose a variety of fruit and veg you dont normally try - your good gut bugs will thank you for it!
2. Reduce Sugar and Processed Foods
Eating a diet high in sugar and processed foods can disrupt the balance of good and bad bacteria in the gut, leading to inflammation and other digestive problems. Reducing these foods and focusing on whole foods can help restore balance and support gut health.
3. Stay Hydrated
Drinking enough water is crucial for proper digestion and gut health. Aim for at least 8-10 glasses of filtered water per day, and consider adding electrolytes or herbal teas to your routine for added hydration and nourishment.
4. Practise Mindful Eating
Eating mindfully can help reduce stress and improve digestion by allowing the body to fully digest and absorb nutrients. Take time to sit down and eat without distractions, chew food thoroughly, and focus on the sensory experience of eating.
5. Manage Stress
Stress can have a significant impact on gut health by disrupting the balance of gut bacteria and causing inflammation. Incorporating stress-reducing practices like meditation, yoga, Pilates or breathwork into your daily routine can help support the digestive system and improve overall health.
Every person is super different in what foods they enjoy preparing and eating, not one person is the same with their dietary needs. However, it is great to generally follow a nice protein and colourful veg diet with the odd occasional treat or meal out! It's all about balance.
We love sharing this information to our community, feel free to DM us @ameliabotanica on instagram to chat!
In good health, Amelia Botanica xx