24 Hours To A New You

Want better nutrition, less bloating, radiant skin? It’s time to give your gut some TLC with help from naturopath Lee Holmes.

- Lee Holmes

Want to be glowing with health by summer? Then it’s time to start caring for your gut. The body’s microbiome (gut flora) influences everything from immunity, digestion and weight to skin health, energy levels and mood. But how often do you give your gut some TLC? All too often, we forget about our digestive health until something goes wrong. But a busy life, eating on the go, work stress or a less-than perfect diet can knock your microbiome out of balance, leading to bloating, IBS, dull skin, low immunity and depression. ‘The convenience options that come with a full life will often place the greatest burden on your gut,’ says Australian naturopath Lee Holmes, author of new book Supercharge Your Gut (Murdoch Books, £14.99). ‘Takeaway and additive-laden fast foods, mindless snacking or forgetting to eat rob your body of important nutrients. The rush of life can detract from self-care, but your gut needs you to give it some love.’

There’s good news though. Changing your gut microbiome and improving your health is easier than you might think, reveals Holmes. ‘The lifespan of a bacterium within your gut microbiome is 20 minutes!’ she says. ‘This means throughout your day you can make positive choices that will influence the population of your gut microbes towards an inner ecology that will improve your mental and emotional health, increase your energy and boost your immune system.’ All you need is a simple routine, to act as what Holmes calls a ‘rest and digest’ break that will help shift the balance of unhealthy microflora in your gut to a healthy microbiome. ‘You only need to do it twice a week to see results’, says Holmes. ‘Bloating and digestive pain will begin to disappear. Brain fog will lift, your energy will increase, and you’ll gain a new sense of vitality.’ Here’s how to have your perfect gut-health day.