You have a busy day ahead and your to-do list is long. Here’s how you can kick-start your day for optimum productivity, with gut health and happiness in mind!
1. Drink Kefir
Your energy levels are regulated by the trillions of live bacteria in your gut microbiome1https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3601187/. In fact, in 2016, researchers linked gut bacteria to chronic fatigue2https://meassociation.org.uk/2016/06/indicator-of-chronic-fatigue-syndrome-found-in-gut-bacteria-cornell-chronicle-24-june-2016/. Taking a good quality probiotic, such as Chuckling Goat Kefir, is a safe and natural place to start re-populating the gut with beneficial bacteria and, in turn, boosting your energy levels.
Probiotics can do more than just improve your gut health! Research suggests they may also help boost mood and cognitive function, and lower stress and anxiety3https://www.health.harvard.edu/mind-and-mood/probiotics-may-help-boost-mood-and-cognitive-function.
2. List three things you’re grateful for
Regular journaling has been proven to help the brain overcome emotional upsets and leave you feeling happier.4https://www.theguardian.com/science/2009/feb/15/psychology-usa – Simply jotting down things you’re thankful for can take this experience to the next level! Gratitude has been shown to be one of three top character strengths that is most strongly correlated with positive wellbeing5https://blogs.scientificamerican.com/beautiful-minds/which-character-strengths-are-most-predictive-of-well-being. Appreciating what you have can bring greater positivity and life-satisfaction. So start your gratitude journal TODAY and spend just five minutes noting three things you’ve woken up grateful for.
3. Take Ashwagandha
This ancient medicinal herb has been used for over 3,000 years, primarily for its ability to lower cortisol levels, which helps to fight symptoms of stress, anxiety and depression6https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0006628. Studies show that Ashwagandha can also improve performance on cognitive tasks, executive function, attention, and reaction time7https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.6552.
It has also been found to inhibit pathogens including Escherichia coli, Pseudomonas aeruginosa, Staphylococcus aureus, Streptococcus mutans and Candida albicans8https://www.researchgate.net/publication/279587332 as well as having specific action against biofilm9https://sfamjournals.onlinelibrary.wiley.com/doi/full/10.1111/jam.12851.
Ashwagandha is a perfect safe, natural all-rounder for a busy lifestyle, and you’ll see the benefits fairly rapidly; a tincture like this one is powerful and works quickly inside your system.
4. Eat a fibre-diverse breakfast
Your good gut bugs need fibre to survive and thrive inside your system. They don’t need just one type of fibre – they need many different types! Healthy gut bugs will ferment a wide diversity of fibres and produce SCFAs, or short-chain fatty acids like butyrate, which reduce inflammation inside the gut10https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3070119/. Without these multiple critical food sources, your gut bugs cannot produce healthy levels of butyrate, and inflammation levels inside your system will soar.
Increase the number of different fibre types in your brekkie by combining flaked buckwheat, quinoa and millet. It’s a diverse dish your gut bugs will love!
5. Enjoy a morning cuppa
Early mornings call for COFFEE! And the good news? It has some legitimate health benefits too, including reducing the risk of heart disease11https://pubmed.ncbi.nlm.nih.gov/29276945/, type 2 diabetes12https://pubmed.ncbi.nlm.nih.gov/29590460/ and dementia/cognitive decline13https://pubmed.ncbi.nlm.nih.gov/34784347/. Plus, it’s rich in antioxidants and may affect insulin sensitivity, inflammation, and metabolism. Just remember to skip the sugar/artificial sweeteners (switch for 100% pure stevia instead) and opt for goats or unsweetened oat/almond milk.
Now you’re ready to start the day, the CG way! ; )