A nutritionist has revealed the six ways you can supercharge your gut and stay in top shape during the silly season, while still being able to relax and enjoy a glass of wine.
Veronika Larisova, from Sydney, said minimising as many ‘gut-destroying habits’ as possible will go a long way to keeping you healthy and looking your best.
Veronika’s tips include taking a cold shower, upping the amount of resistant starch in your diet and drinking two or three litres of filtered water every day without fail.
A nutritionist has revealed the six ways you can supercharge your gut during the silly season, while still being able to relax and enjoy a glass of wine (Veronika Larisova pictured)
Veronika Larisova (pictured) recommends taking a cold shower every morning, which helps to ‘stimulate the vagus nerve, the largest nerve that connects our brain and gut’
1. Take a cold shower every morning
The first simple way you can ‘supercharge’ your gut and look good during party season is by taking a cold shower first thing in the morning.
‘This will stimulate the vagus nerve, the largest nerve in our body that connects our brain and gut,’ Veronika wrote on her Instagram page.
‘Stimulating our vagus nerve can improve our mood, digestion and sleep, and decrease stress and inflammation levels.’
Taking a cold shower has myriad benefits for your health, including that it helps to wake you up, boost circulation, give you glowing hair and skin and reduce muscle soreness.
Cold showers also reportedly help with weight loss, as they can generate heat by burning fat.
The nutritionist (pictured) opts for a diet that is rich in fresh produce and also includes some resistant starch and fermented foods
2. Eat a diet that is mainly fresh produce
The second thing Veronika said we need to do is a eat a diet that is rich in fresh produce and doesn’t include too many processed sugars and salts.
‘A wide range of locally grown organic vegetables, fruits and other plants such as legumes and nuts is the best for your gut,’ Veronika said.
You should also look to include small amounts of ethically-sourced animal proteins including grass-fed meat, wild caught fish, seafood and organic poultry and eggs.
Keeping your diet up at a time when you may be drinking more and out later can help to ward off any illnesses and ensure that your gut microbiome is functioning well.
3. Incorporate some resistant starch and fermented foods every week
As well as a fresh diet, Veronika recommends you include some resistant starch and some fermented foods every week.
Resistant starch is found in foods such as oats, cooked rice, beans and legumes and cooked and cooled potatoes.
The best fermented foods are sauerkraut, kefir and kombucha.
Veronika (pictured) said you need to try to sleep 7-8 hours as often as possible and move your body in some way every single day
4. Sleep 7-8 hours every night
While it may not always be possible to clock seven or eight hours sleep every night, Veronika said if you can manage this at least four or five times a week, your gut will likely be healthy.
‘Our gut bugs seem to have an effect on how we sleep and vice versa,’ she wrote.
‘Sleep and circadian rhythms seem to affect the health and diversity of the gut microbiome.’
If you have problems with clocking off at night, Veronika recommends you eliminate all blue light from your bedroom and switch off from technology at least 30 minutes before going to sleep.
5. Drink filtered water
Filtered water and plenty of it will keep your gut healthy.
Veronika aims for between two and three litres every single day.
She uses a filter from Watershop to ensure she is adequately hydrated, and even uses filtered water to wash her fruit and veg.
‘Those who exercise regularly at moderate-to-high intensity have more diverse microflora, and a higher abundance of beneficial bacteria,’ Veronika (pictured) said
6. Exercise regularly
Finally, Veronika said exercise is key to looking and feeling good this Christmas.
She revealed that regular workouts can ‘change your microbiome after just six weeks’.
‘Those who exercise regularly at moderate-to-high intensity have more diverse microflora, and a higher abundance of beneficial bacteria,’ she said.