Author: Verona_Yoga

by Emily Cooper, RDN

Many of us may know that gut health is important, but why? Aside from digestion, recent studies have suggested that gut health is closely tied to other aspects of health such as immunity, mental health, weight management, and overall mood and well-being.

Gut bacteria is more important, and prevalent in our bodies than we may think it is. In fact, the human body contains upwards of 10 times as many bacterial cells than human cells, greater supporting the importance of gut health.

Now that you know why it is important, here are 5 easy ways you can help to support gut health naturally.

Eat Fermented Foods

Many fermented foods contain beneficial bacteria, which are a natural part of the fermentation process. Including more of these foods in the diet can increase the amount of “good” bacteria in the gut, and lower the amount of “bad” bacteria. Some examples of fermented foods include yogurt, kimchi, sauerkraut, kefir, kombucha, and tempeh.

There is no standard recommendation for the quantity of fermented foods to include in the diet, but incorporating at least one or more types of fermented foods regularly can help to support gut health.

Include Prebiotic-Rich Foods in the Diet

The word “probiotic” may be synonymous with gut health, but one other word that should be a part of your digestive vocabulary is prebiotic. Probiotics are the bacteria themselves, but prebiotics are foods that help to promote the growth of good bacteria in the gut. These are often fibers, complex carbohydrates, and resistant starches that the body can’t breakdown, but is rather used by gut bacteria for fuel. Some prebiotic-rich foods include onions, garlic, oats, bananas, soybeans, asparagus, Jerusalem artichokes (sunchokes), and wheat.

While there is no set recommendation for prebiotic foods, try to include at least one prebiotic-rich food in your diet per day to help support the growth of beneficial bacteria in the gut.

Increase Fiber Intake

As a whole, adult Americans are not eating enough fiber. It is estimated that a mere 5% of Americans are meeting the daily recommendations for fiber intake. Dietary fiber helps to support gut health by not only increasing gut motility, or the rate at which waste moves through the digestive system, but also functioning in a similar fashion to prebiotics – by feeding beneficial gut bacteria.

The USDA’s Dietary Guidelines for Americans recommends a daily fiber intake of 25 grams for women, and 38 grams for men under the age of 50. Women and men above the age of 50 should aim for 21 and 30 daily grams of fiber, respectively. Including a variety of fruits, vegetables, beans, whole grains, nuts, and seeds can help you reach your goals for daily fiber intake.

Stay Hydrated

Hand in hand with increasing fiber intake comes hydration. Upping dietary fiber without increasing the amount of fluid intake can have the opposite effect, causing constipation, gas, bloating, and digestive discomfort. Staying hydrated can help to regulate digestion, as well as helping to balance the levels of beneficial bacteria in the gut.

How much water should you drink a day? The old adage of eight cups a day is no longer true. The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is about 15.5 cups of fluids for men, and about 11.5 cups of fluids a day for women. You can contribute to your fluid intake in a number of ways, such as pure water, herbal teas, decaffeinated beverages, and water-rich fruits and vegetables like peppers, celery, cucumber, and watermelon.

Move More

Staying active regularly can support health in a number of ways including weight management, improving mood, and regulating digestion. Which every activities you enjoy doing is the best for your body. Pick things you look forward to, and that you can find yourself sticking to on a regular basis. This makes it easier to make a part of your everyday, and reap the benefits of.

Bonus: Take a Probiotic Supplement

While you can most definitely help support gut health without the use or need of supplements, they also can help to support gut health. Many different probiotic supplements are available, each containing different strains and amounts of bacteria. It is best to consult with a gastroenterologist, or your primary care physician if interested in including a probiotic supplement into your diet, to help determine which would be appropriate for your personal goals or gut symptoms.

Have more questions about gut health? Join Emily, your local in-store dietitian from the ShopRite of Essex Green for a talk all about Gut Health right at the Verona Yoga Studio! Contact the studio directly for more information.

Chronic stress can be contributing to your dermatological problems; for instance, 70% of cases of atopic dermatitis, which causes itchy inflammation of the skin, are linked to stress. Fluctuations in the stress hormone cortisol can also contribute to acne breakouts and accelerate the aging process. But there is good news; yoga promotes relaxation and mitigates stress, leading to better health and better skin. At Verona Yoga, we believe that yoga is key to achieving balance between the body and mind, and when you achieve that state of harmony, your inner beauty will shine through. Whether you’re looking to achieve clearer complexion, younger looking skin or a rosy glow, incorporating yoga into lifestyle can help.

Overcoming Stress With Mindfulness Provides Beauty Benefits

Stress causes inflammation throughout the body, which can wreak havoc on your skin. Inflammation is the body’s immunological response to a perceived threat; your body releases chemicals to give you the strength to fight off the source of danger, however, the stress response ceases to have a useful function when it is chronic and directed at everyday situations. For people who are already prone to inflammatory skin conditions such as psoriasis, acne and rosacea, managing stress is key for healthier skin. Our restorative yoga class at Verona Yoga promotes better sleep and a sense of inner peace through the practice of controlled breathing and stretching, which makes handling the stress of daily life easier.

Sweating It Out Provides Stress Relief and Clear Your Skin

While relaxation is an important goal in yoga practice, yoga can also provide a vigorous workout that increases core temperature and gets your body moving. When you’re working out, you’re likely to break a sweat, which can benefit your skin in a number of ways. Sweat contains a natural antibiotic called dermacidin, which combats the acne-causing bacteria that clog your pores. Our infrared heated vinyasa class at Verona Yoga maximizes the benefits of sweating to cleanse your body and give you a glowing complexion. It’s important, however, not to let sweat linger on your skin for too long after your workout, as it can cause dryness and irritation. For this reason, thoroughly cleanse your skin using natural products after your yoga session to feel even more relaxed and promote even healthier skin.

Yoga Promotes Heart Health Which Keeps You Looking Young

A vinyasa flow can give you your daily dose of cardio and help strengthen muscles, causing your body to release endorphins and other stress-reducing chemicals. Studies also show that people who exercise regularly show slower rates of cellular aging, which means skin retains greater elasticity over time. Cardio improves circulation to the skin, which increases the rate at which skin cells reproduce and repair themselves. Yoga can also give you a natural facelift by temporarily reversing the effects of gravity with inversions such as downward facing dog, headstands and bridge pose. These asanas involve raising the heart above the head, which stimulates blood flow to the face and head to erase furrows and wrinkles, promote better sleep and reduce stress.

The joy and balance yoga can bring into your life will radiate outwardly as well. Reducing stress through yoga practice benefits every aspect of your health and wellbeing. Practicing with us at the studio and creating a daily practice at home can help give you the healthy, beautiful skin you deserve.

It is one thing to attend yoga classes regularly, but to integrate the principles of yoga in your everyday routine and life is paramount for reaping the full benefits of this discipline.

As an ancient practice and way of life, yoga is more than physical exercise designed for toning and promoting balance. Yoga is designed to bridge the mind, emotions, and body in a way that significantly improves your quality of life and informs your daily lifestyle.

Here are some of the ways that you can apply yoga principles to your daily lifestyle.

Develop Effective Breathing Techniques

The breathing techniques you learn on the mat through an instructor can and should be applied in your daily life. Deeper inhales and exhales help significantly alleviate and manage stress. The longer you exhale after a deep inhale triggers the rest and digest response versus the fight and flight response.

Be conscientious of your breathing patterns in everyday life, and see how pranayama, or the formal practice of controlled breathing, can bring about the relaxation response in you as you encounter daily stressors. Learning how to breathe correctly allows you to fully live in the moment and be present, so you can go with the flow and be more easy going.

Stay well rested

Needless to say, it is important to stay rested because there is power in good rest. The repair and restoration of your mind and body depend on it, promoting good mental health. Even just a few yoga stretches right before bed as part of nightly routine can make a huge difference with sleep quality.

pain and discomfort, reduces stress, regulates your nervous system, and helps your mind shut down. Allow these benefits of yoga to culminate, in order for you to experience deeper sleep that promotes quality of waking and sleeping life.

Through mindfulness achieved by a nightly yoga pose routine, you can also reduce the chance of lying awake ruminating and worrying, which can also cause you to wake up in the middle of the night through sleep disturbances. So use yoga to sleep longer, fall asleep faster, and decrease sleep disturbances.

Be more present

Yoga promotes individual awareness and insight, making you are more apt to learn new things, including personal and relational development.

Use yoga to be most present in your own life, so you can live your life to the fullest and experience less stress through mindfulness. Try getting out in nature to experience being fully present in your mind and body, as yoga places a high significance on being in nature and being one with your surroundings.

Among other benefits are staying balanced in your life and sticking with a daily routine that gives you structure through self-discipline. The principles of yoga can edify you, giving you some structure in your life along with tried and true guiding principles that can improve your mental, emotional, and psychological wellbeing. So give these all a try as an alternative, drug-free method of healing and self-improvement.