Feel bet­ter in 5

Big changes start with sim­ple steps. Try these ideas to help you im­prove your well­be­ing

Diabetic Living - - Contents -

Sim­ple steps you can do now to im­prove your well­be­ing

GUT A GRIP Tam­ing tummy trou­bles can have a big im­pact on your health

As well as be­ing un­com­fort­able, an un­healthy gut can have se­ri­ous side ef­fects, with re­search show­ing di­ges­tive health in­flu­ences ev­ery­thing from mood to your risk of heart dis­ease. Your gut bac­te­ria can even de­ter­mine how eas­ily you lose weight. “Plus, just as cer­tain as­pects of di­a­betes can im­pact how healthy your gut is, we also know bad gut bac­te­ria can make it harder to man­age di­a­betes,” says Rachel Free­man, from the Aus­tralian Di­a­betes Ed­u­ca­tors As­so­ci­a­tion.

“So it’s a vi­cious cir­cle.” A good place to start a makeover is by eat­ing more fi­bre. In a

2013 study, peo­ple who ate a high-fi­bre diet for six weeks im­proved their gut bac­te­ria and had a bet­ter chance of main­tain­ing a healthy weight. “The diet that’s good for di­a­betes is good for gut health,” says Free­man. “So high­fi­bre, low-GI foods.” Aim for 35g a day; a 2014 study showed that had a pos­i­tive im­pact on gut bac­te­ria.

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