11/20/2025
Your gut does so much more than digest food, it influences your energy, mood, hormones, immune system, your sleep, and even your insulin sensitivity, and cholesterol metabolism. So if you’ve been feeling bloated, tired, or just “off,” your gut might be asking for support.
Here are 8 gut-supporting habits to start working on:
1. Reduce stress: Stress slows digestion. Deep breathing, stretching, and short walks help calm your gut-brain connection.
2. Spend time in nature: Just 10–20 minutes outdoors daily lowers stress hormones, increase diversity of microbiome, and supports overall gut health.
3. Sleep 7+ hours nightly: Quality sleep repairs the gut lining and keeps digestion balanced.
4. Drink at least 8–10 cups of water daily: Hydration prevents constipation and supports regular bowel movements.
5. Develop healthy eating habits: Build meals with lean protein, healthy fats, fiber-rich carbs, and colorful veggies to support steady digestion.
6. Eat more probiotic and prebiotic rich foods:
Probiotics: yogurt, kefir, kimchi, sauerkraut, miso.
Prebiotics: garlic, onions, bananas, oats, asparagus, beans.
7. Minimize environmental toxins: Reduce pesticides, processed foods with additives, plastics, harsh cleaners, and synthetic fragrances to ease digestive stress.
8. Eat between 22–34g of fiber daily: Women need 22–28g, while men need 25–34g to support regularity and nourish healthy gut bacteria.
If you want to feel lighter, boost energy, strengthen your immunity, and improve digestion from the inside out, DM us the word READY or schedule your FREE Strategy Session with Sophie.
www.sophiehung.com/work-with-us
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你的腸道功能遠不止於消化食物, 它還影響你的精力, 情緒, 荷爾蒙水平, 免疫系統, 睡眠, 甚至胰島素敏感性和膽固醇代謝。所以, 如果你感到腹脹, 疲倦或只是感覺 “不對勁”, 那可能是你的腸道在發出求救信號。
以下是8個有益腸道健康的習慣, 不妨從現在開始培養：
1. 減輕壓力: 壓力會減緩消化。深呼吸, 伸展運動和短途散步有助於舒緩腸腦連結。
2. 多親近大自然: 只要每天在戶外待10-20分鐘, 就能降低壓力荷爾蒙水平, 增加益生菌叢多元化性, 促進腸道健康。
3. 每晚睡7小時以上, 優質睡眠可以修復腸道內壁, 維持消化平衡。
4. 每天至少喝8-10杯水: 充足的水分可以預防便秘, 促進規律排便。
5. 養成健康的飲食習慣: 膳食應包含瘦肉蛋白質, 健康脂肪, 富含纖維的碳水化合物和色彩鮮豔的蔬菜, 以促進消化。
6. 多吃富含益生菌和益生元的食物—
益生菌：優格, 克菲爾, 泡菜, 酸菜, 味噌。
益生元：大蒜, 洋蔥, 香蕉, 燕麥, 蘆筍, 豆類。
7. 減少環境毒素: 減少農藥, 含添加劑的加工食品, 塑膠製品, 刺激性清潔劑和合成香料的使用, 以減輕消化負擔。
8. 每日攝取22-34克膳食纖維: 女性需要22-28克, 男性需要25-34克, 以促進規律排便並滋養腸道益生菌。
如果您想感覺更輕盈, 提升精力, 增強免疫力並由內而外改善消化, 請私信我們或填寫以下申請表, 以便安排免費策略諮詢。
https://sophiehung.com/work-with-us-chinese/
#營養師 #健身教練 #減肥 #養生 #運動 #觀念改變 #糖尿病 #腎衰竭 #腸胃健康 #癌症康復 #精彩人生
