Ready to experience better health?

Key strategies to enhance gut health for a happy belly

When it comes to optimal health, energy and even your mood, there is an often overlooked part of the body that plays a critical role – the gut. Although it may not be the most glamorous part of the body, the digestive system is the foundation of our wellbeing, involved in countless essential processes. Decades of extensive research on gut health have shown that maintaining a healthy gut is vital for overall health. 

Understanding digestion

When aiming to enhance your gut health, optimising digestion is an essential starting point. Just as building a house requires a solid foundation, cultivating a strong digestive system is crucial for better overall gut function. The first step is to chew your food thoroughly. Remember, once food leaves your mouth, there are no more teeth to break it down. However, many of us are in such a rush during meals, or so excited by the flavours, that we barely chew our food, sometimes just four times per bite before swallowing. To support your digestion, slow down and chew each bite well. Put down your fork between mouthfuls, engage in conversation and make sure to swallow before taking your next bite. You may notice a significant improvement in how your stomach feels after eating.

Once food is partially broken down in the stomach, it moves through the pyloric sphincter, a one-way valve leading into the duodenum—the beginning of the small intestine. While food sits in the stomach, messages are sent to the pancreas to release sodium bicarbonate (along with digestive enzymes) to neutralise the acidic content with its highly alkaline pH. This bicarbonate protects the lining of the small intestine and allows digestion to continue efficiently.

A “pH gradient” is established throughout the digestive tract, with each section needing an optimal pH for proper function. When stomach pH is higher than ideal (less acidic), it can lead to digestive issues further along the tract, including symptoms in the small or large intestine like bloating, discomfort, or excessive gas. Improper pH levels can also impair nutrient absorption. Insufficient pancreatic bicarbonate production may cause a burning sensation near the pyloric valve. Discomfort in this area could also indicate the need for gallbladder support or investigation, so it’s wise to consult with a health professional if you experience ongoing pain.

Good stomach acid production at the correct pH sets off a cascade of signals that guide each stage of digestion, beginning in the brain. The small intestine plays a significant role in nutrient absorption, where digestive enzymes secreted by both the pancreas and the brush border of the small intestine help break down food into its most basic components. This process is critical for the absorption of vitamins and minerals, which are then transported into the bloodstream to fuel the body’s life-sustaining functions.

A healthy gut maintains an ideal balance between beneficial and pathogenic bacteria, yet this balance is easily disrupted by factors like antibiotics, agricultural chemicals and a diet high in refined sugars and preservatives. Our understanding of gut flora and its influence on health has deepened in recent years. This colony of bacteria—comprising around 100 trillion cells—supports digestion, immune function, metabolic regulation and more than 75% of our immune system. These beneficial microbes help digest food, regulate the immune system, balance blood sugar, protect against allergies and even support mood.

Feeding the gut

What we eat plays a crucial role in maintaining a balanced gut flora. Diets low in fibre and high in processed foods, sugar, alcohol and refined grains, combined with antibiotic use and chronic stress, can severely disrupt gut health. Probiotics, in the form of beneficial bacteria supplements, can help some people, but the gut environment must be conducive for these bacteria to thrive. Eating vegetables high in prebiotic fibres, such as artichokes, garlic, leeks, onions and asparagus, nourishes these beneficial microbes. The prebiotic fibres feed good bacteria, supporting digestive health and overall wellness.

Prebiotics work alongside probiotics to foster a healthy gut environment. These indigestible fibres travel through the digestive tract, feeding the good bacteria and promoting a balanced microbiome. A gut enriched with both probiotics and prebiotics can better absorb essential nutrients and maintain its health.

Nutritional sensitivities can also be an underlying factor in many gut problems. An elimination diet can help identify foods that trigger digestive distress. Common offenders include gluten, dairy (cow’s milk protein), legumes (such as soy and peanuts), refined sugars and artificial sweeteners found in processed foods and chewing gum. Strictly eliminating potential problem foods for a few weeks and then reintroducing them can provide insight into how your body reacts. It’s best to undertake an elimination diet with the guidance of a health professional.

5 reasons your sinuses might be perpetually blocked

If you’re dealing with the constant annoyance of a blocked nose, you’re probably familiar with its many downsides. A congested nose doesn’t just impact your ability to breathe freely – it can disrupt your sleep, drain your energy and even affect your ability to think clearly. This persistent congestion can leave you feeling foggy, tired and less able to enjoy daily life. If sinus congestion has become your everyday norm, it’s worth digging a little deeper. Here are five considerations that may be the root cause of a perpetually blocked nose. 

1. Seasonal allergies

Seasonal allergies, or hay fever, are among the most common culprits of sinus congestion. When allergens like pollen, grass, or mould spores enter the nasal passages, the immune system releases histamines in response, causing inflammation and mucus buildup. This results in that all-too-familiar congestion, often accompanied by itchy eyes, sneezing and fatigue. Yet even seasonal allergies are still just an immune response and so supporting the immune system can make a huge difference. 

What to do: Increasing your intake of anti-inflammatory nutrients like vitamin C and zinc helps reduce histamine levels, while natural antihistamines like grapeseed extract can ease symptoms. Reducing exposure by keeping windows closed on high-pollen days and using a high-quality air purifier indoors can also help.

2. Food sensitivities

Food sensitivities don’t just affect digestion; they can also manifest as sinus congestion. In my clinical nutrition practice, experience showed me time and time again that cow’s milk protein was a common driver of sinus congestion. In addition to dairy foods, certain food preservatives, particularly the sulphur-based ones commonly found in wine and dried fruit, could also be a trigger. 

What to do: Try eliminating dairy super strictly – not a drop – for four weeks to see if it helps relieve your symptoms. Aim to eat whole real, minimally processed foods to avoid preservatives. If you drink wine, seek out preservative free varieties and do the same for dried fruit. If sinus congestion improves after removing dairy or processed foods, this could be a clue that food sensitivities play a role in your sinus issues. It can be wise to consult a nutrition professional to make sure your diet is meeting all of your needs if changes are sustained longer term.

3. Poor digestive health

Your digestive system and sinus health may seem unrelated, but they are actually closely connected. The gut houses a large portion of the immune system and imbalances in gut health – like an overgrowth of bad bacteria or a leaky gut – can lead to inflammation that affects other areas of the body, including the lining of airways and sinuses. Poor digestion and gut microbiome challenges can trigger immune responses that foster sinus congestion.

What to do: Support your gut health by eating mostly whole, real foods that the body knows exactly how to digest and feeds all the good bacteria in our intestines. Minimising sugar and processed foods, which can disrupt gut bacteria, can also help. Try including fermented foods (such as sauerkraut, kimchi and kombucha) and bone broth which are restorative and nourishing for the gut. 

4. Nutrient deficiencies

Deficiencies in key nutrients can weaken the immune system and impair your body’s ability to manage inflammation effectively, contributing to chronic sinus congestion. For instance, vitamin D, vitamin C and zinc are essential for immune health and reducing inflammatory responses. Low levels of these nutrients can lead to an overactive immune response that aggravates sinus issues.

What to do: Consider a way of eating rich in immune-supportive nutrients, focusing on foods like citrus fruits, leafy greens, nuts, seeds and good quality proteins. Make sure you give yourself some time outdoors to soak up some sunshine as your body will turn this into vitamin D. A blood test can help identify specific nutrient deficiencies and your healthcare provider may recommend supplements if needed.

5. Hormonal imbalances

Hormonal fluctuations can impact sinus health, too. For example, during pregnancy, elevated estrogen levels can lead to swelling in the nasal passages, which for some, congests airflow. Hormonal changes associated with the menstrual cycle, menopause, or thyroid challenges can also contribute to sinus congestion in some people. When hormone levels shift, inflammation and mucus production can increase for some people, making it feel like your sinuses are always blocked.What to do: If you suspect hormones might be playing a role in your sinus congestion, consider working with a healthcare provider to evaluate your hormone levels. Supporting healthy hormones through lifestyle adjustments – like regular exercise, proper nourishment, reducing stress hormone production and adequate sleep – can support sinus health and reduce congestion.

Currency

Please select the currency you would like to shop in.

Currency

Please select the currency you would like to shop in.