3 Simple Rules for a Healthy Gut
Thanks to fairly recent research into gene sequencing, we now have a better understanding of this astonishing bacterial population living within our gut. According to André Burckel, a French scientist and pharmacist-biologist, the microbiota can 'send messages to the brain, with an impact on neurotransmitters which then act on mood.'
We're in a period of increase gut health awareness, but it can also be pretty overwhelming to know where to start to nurture your microbiome. Should you really be on a super-push for protein? Are probiotics the answer? Or prebiotics?
The signs of an unhappy gut range from bloating and lethargy to insomnia, reduced immunity, depression, and constipation. When your gut isn't best pleased, it's throwing the rest of your body off. So how can we optimize our microbiota? Below, three simple rules for having a healthy gut.
Focus on the right foods
Directly influencing mood, sleep, and both the locomotor (musculoskeletal) and circulatory systems, as well as the body's defense system, the effects of microbiota extend far beyond the intestines and their impact on digestion. You have to take the utmost care of it to feel good and keep a healthy gut.
In his book The Burckel Diet, for Microbiota Health, Burckel recommends incorporating five key components into your daily diet. First, resistant starches like wheat, beans, or bananas to nourish the good intestinal bacteria. Secondly, beta-glucans, a type of soluble fiber that naturally occurs in things like oats and barley, and which increase the number of good bacteria, kills the bad, and lowers cholesterol levels at the same time.
Then, Burckel suggests fructans, which are a type of carbohydrate that naturally occurs in certain cereals, legumes, and fruit and vegetables like asparagus, chicory, and melon, all which help balance the microbiota. He also emphasizes the importance of fiber—like kale, figs, or almonds, which increases gut diversity and is used by your gut bacteria to create short-chain fatty acids—good for brain health and metabolism. Finally, polyphenols, found in plant foods like dates, tea, spices, and cocoa, which can act like a prebiotic and benefit gut bacteria, or can be converted by the gut bacteria into beneficial fatty acids.
Eat raw
It's a fact: Our hectic, stressed lifestyles, combined with an industrialized diet and reliance on antibiotics, put the functioning of the microbiota to the test. We now know that intestinal dysbiosis can lead to autoimmune pathologies, degenerative diseases, and even depression…The good news? We can take preventative measures, and optimize the functioning of our microbiota with the help of dietary prebiotics—another unsung hero of gut health.
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CNBC
a day ago
- CNBC
41-year-old lawyer relocated to Paris, has no plans of moving back to the U.S.: 'It's where I'm supposed to be in the world'
After law school, Adriel Sanders, 41, found work as a corporate securities, mergers and acquisitions attorney. But she didn't enjoy practicing law. "The whole firm knew it. It was not a well-kept secret. I tried to pretend like I wanted to be a partner, but I couldn't maintain that image. I didn't even want to be a lawyer," Sanders, tells CNBC Make It. "I didn't enjoy the work and the expectation to work all the time and I will probably be one of the only attorneys who says it, but I don't think it's that intellectually stimulating." Sanders, who goes by Adriel Felise online, quit that job and eventually went to work as general counsel for a publicly traded company. At the time, Sanders was living in Washington, D.C. and making $286,656 a year, according to documents reviewed by CNBC Make It. She lived in a studio apartment and paid about $3,000 a month in rent. "What stereotypically happens to most Black women when they work in corporate America is the type of things I experienced my whole career. You're constantly hitting up against this glass ceiling," Sanders says. "I was deeply and truly miserable at the very depths of my little heart and little soul. I knew that it was not sustainable." While working her 9-to-5, Sanders dreamt of starting her own clothing line. She even pursued photography in her free time as a way to escape the endless grind of her career. "Photography was very much my creative outlet. For me, starting a fashion line is about doing what I should have always been doing and not about leaving a secure career. I feel like I'm stepping into my purpose," Sanders says. In 2017, Sanders and her two brothers went to Paris for the first time. That trip changed everything. When they first arrived in the city, Sanders was a bit disgruntled after having an uncomfortable flight. Her younger brother reminded her to look around and take in where they were. "It instantly clicked. I was like, 'This is your home. This is where you're supposed to be in the world and this is where you will always be," she says. "I knew I had to move to Paris." Sanders traveled back to Paris several times after that first visit. "The moment I stepped off the plane, I felt like I could just breathe," she says. In 2019, she decided she would make the move across the Atlantic. At the beginning of 2020, Sanders quit her job, gave her landlord notice, and started the process to obtain a French visa. She contacted Adrian Leeds from HGTV's "House Hunters International" to help find an apartment and flew to France for a few days while a moving company packed up her belongings and prepared to ship it all overseas. Sanders landed in Paris the day before France closed its border due to the covid-19 pandemic. "The slowness of the world meant that France sped up. 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Her parents are retired and have been able to help her out as well. "I'm grateful for it because it gives me the cushion to do the runway launching for the fashion line and that to me is the most important goal. It gives me the freedom to know that I'm not going to fall and can pursue my dream," she says. Sanders is self-funding the production of her initial samples and prototypes, but hopes to raise at least $2 million and have her 10-piece collection ready for launch in 2026. Sanders says leaving the United States and her corporate law career behind helped her realize she's more resourceful than she thought. "I can use my strategic side that I learned as a lawyer, but implement it in a very creative way." she says. "I love fashion and I'm so happy that I can now just say that and be upfront about it because for so long it was treated as something that made me less serious." When Sanders was working as a lawyer, she used to take walks around her office building and dream about starting a fashion line, and now seeing it come to life still doesn't feel real. "There's still a part of me that strives and pushes for more so I don't know if I'm fully ready to say I'm proud but I feel like I'm actually happy, which I wasn't for so long and that's huge for me," she says. "My goal and desire is to inspire women — particularly black and brown women — to just pursue their dreams and goals. When they do it does not matter. The most important thing is that they be bold, move wisely, and just go for it." Sanders plans to keep Paris as her home base and eventually buy a home in the countryside. Since moving, Sanders has traveled all over France, Italy, Switzerland, Greece, and more. She is currently making plans to spend the rest of the summer in the Loire Valley or Normandy in northern France. "I wish I had had the courage to move sooner. I wish I had the courage to do it after my first semester of law school to either drop out or enroll in business school and do something different that would have given me more options and choice to not get pigeonholed into something that I knew from the beginning I didn't want to be," she says. "I know that Americans really love to classify based upon age, race, etc. but I don't want to be classified as anything other than a woman who believed in herself enough to ignore the naysayers and go for her hopes and dreams."
Atlantic
2 days ago
- Atlantic
An Easy Summer Project Worth Doing
This is an edition of The Atlantic Daily, a newsletter that guides you through the biggest stories of the day, helps you discover new ideas, and recommends the best in culture. Sign up for it here. Earlier this summer, I spent one blissful week on vacation doing some of the best vacation things: lying in the sun with a book until my skin was slightly crisp, making full meals out of cheese and rosé. Of course, when I returned, I felt very, very sad. Real life is rarely as sunny and sparkly and juicy as vacation life. Right away, I found myself wishing that I could somehow preserve those delicious vacation morsels and store them in my cheeks like a chipmunk preparing for winter. Which is when I remembered something important: my own free will. What was stopping me from replicating the joy of vacation in my regular life? So began my quest to do things differently. Call it 'romanticizing my life,' if you want. Or call it self-care—actually, please don't. But soon after returning from my trip, I was living more intentionally than I had before. I was searching for things to savor. I woke up early(ish) and started my day with a slow, luxurious stretch. In the evenings, rather than melting into the couch with the remote, I turned off my phone, made a lime-and-bitters mocktail, and read physical books—only fiction allowed. Less virtuously, I bought things: a towel that promised to cradle me in soft fibers, a new Sharpie gel pen, a funny little French plate that said Fromage in red cursive. The effort was not a complete success. Replicating the exact feeling of holiday weightlessness is impossible; the demands of work and life always tend to interfere. But I did discover that these small changes were making my daily life, on average, a teensy bit happier. Someone once said that you should do something every day that scares you, and I'm sure those words have galvanized many powerful people to action. But regular life is frightening enough. 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Elle
2 days ago
- Elle
Every Selena Gomez Hair Era, From Teen Waves to the Sleek Platinum Bob
Few can say they skipped past the awkward teen phase of questionable makeup choices and embarrassing hair moments, but Selena Gomez is one of them. Journeying through a decades worth of TV episodes, music videos, red carpet appearances, and Instagram posts is far more inspiring than it is cringe-worthy. The big-bounce curly blow-dry I'm still trying to master? She perfected it back in 2010. Her lived-in caramel balayage and wispy bangs of 2016? I'm taking it to my hairdresser this month. 'Selena has this amazing ability to switch effortlessly from one genre to another,' says Neale Rodger, style director at STIL Salon in London. 'She's mastered retro waves, sleek, center-parted lobs, ashy blondes, retro-inspired updos, supermodel lengths, full-coverage bangs…practically everything.' Though the Rare Beauty founder has never strayed far from her chocolate tresses, she's served up heaps of hairstyle inspiration since she arrived on TV screens in 2007, and each look is as covetable and copy-worthy today as it was then. Whether it's her chest-length natural curls in 2014, her blonde experiments in 2017, or the chic tousled lob she recently debuted, where better to look than the Gomez archives when your brunette lengths are in need of a facelift? Ahead, we've curated a timeline of Gomez's most iconic hair looks from her Wizards of Waverly Place days to now. Congratulations, Sel! We all know how important a crisp, understated mani is when we hear wedding bells, but she also reminded us to remember our hairdo. Her baroque bob is fairly simple: it's a one-length, blunt cut, but it's the styling that sets it apart. Blown-out and flicked-in, its name derives from the elaborate charm of early 17th-century art and architecture. 'Health and wealth signaling are two key themes in hair trends at the moment, and this luxurious yet modern look ticks both boxes very well,' shares hair forecaster Tom Smith. She turned heads with her shoulder-grazing long bob at the world premiere of the new Disney spin-off show, Wizards Beyond Waverly Place. With a singular loose wave, positioned skillfully beside her jaw to enhance and define her face shape, this lob screams elegance and sophistication. Her equestrian-style ponytail was a standout red carpet moment at the Emilia Pérez premiere, which took place at the 77th annual Cannes Film Festival. Neatly slicked and elegantly perched at the crown of her head, this sleek updo is incredibly glamorous and complimented her off-the-shoulder gown perfectly. Looking to put a new-season twist on your monochrome tresses? Feather a honey blonde hue in and around the hair. It adds subtle dimension and feels different enough when you look in the mirror, without completely transforming your look. Gomez demonstrates that perfectly here. The French-girl bob has never looked so chic. It has enough Parisian charm and sultry, just-rolled-out-of-bed texture to last a lifetime. To recreate the look at home, lift the hair away from the face and mist a texturizing spray into the roots. Or, just roll out of bed! At this 2019 meet-and-greet in California, Gomez proved that brunette balayage really can be subtle. Not a blonde strand in sight; instead, her inky roots graduate into a mousy hazel-brown, adding depth without stark demarcation. Who remembers blond Selena? Spotted out and about in London in 2017, the megastar styled her newly buttered lengths into a boho-style wave and with wispy full fringe. Brunettes, take note: incorporating a root smudge is key to masking harsh regrowth if you're considering taking the platinum plunge. The bangs that made us all want bangs. We're still obsessed with her wispy fringe and syrupy caramel balayage era. At Louis Vuitton's cruise 2016 show in California, Gomez subbed her signature chestnut hue for this near-black shade. Loosely crimped to add natural texture? Very 2015. Some may say Gomez was ahead of her time with these copper-brown highlights. Playing to her hair's natural undertone, these ultra-warm strands instantly add depth and dimension without being overwhelming. For the 2011 American Music Awards, Gomez tried an Old Hollywood curl on for size, paired with a swept side part and a finish so glossy it's literally reflecting light. Perhaps my favorite look of all. The 22nd Annual MuchMusic Video Awards in 2011 saw Gomez sport a tighter ringlet-style curl than she'd worn previously. To replicate this look, resist brushing your curls out once cooled and apply hairspray to set them in place. The highly covetable blow-dry in question. Gomez was in her element at the 2010 Wizards of Waverly Place fashion show, where her natural chocolate strands were perfectly coiffed into a voluminous, bouncy curl. Her layers serve this style well, adding body and shape to give the appearance of thicker hair. In 2009, Gomez debuted a rounded bob with a thin side-fringe and fine, golden highlights. This shapely crop would go on to become her go-to hairstyle, experimenting with various fringes, lengths, and textures to boot. The 2008 NCLR Alma Awards saw Gomez gather her glossy espresso tresses into a loose bun, fit with a swooping side-fringe. Asymmetry was all the rage in 2008: think ponytails, fringes, plaits, and buns all worn off-center. Perhaps her most iconic and internet-famous hairstyle of all? This electric blue moment for the 2007 Teen Vogue Party, of course (cue the viral interview clip). A very Alex Russo move, if you ask us.
