Gastroenterologist and the author of Gut Renovation, Dr. Roshini Raj, explains that focusing on your gut health can have age-defying powers. Here, she shares her daily routine that she says helps her age in slow motion—and it all starts with a balanced microbiome.
Step 1: Exercise
"One of the things I recommend for all of my patients is regular exercise. And that's because not only do we know that exercise is great for our entire body, and pretty much preventative for almost every disease, but it's also great for your digestive health. And it's recommended to get at least 30 minutes a day, five days a week," says Dr. Raj. "And that may sound like a lot, and tough to fit inside your schedule, but you can break that up into 10-minute chunks and sometimes on a busy day, that's exactly what I do."
Step 2: Eat a Gut-Healthy Breakfast
"I like to start my day with a breakfast that I know is good for my gut, and that will include fiber because fiber is one of the keys to healthy digestion. Fiber actually helps the cells in our colon grow and be more healthy, and also it helps the lining of our intestines stay strong as a great barrier," explains Dr. Raj. "I love to have yogurt every single day. We know that yogurt with live and active cultures is a great source of probiotics, but then I add some prebiotic fiber and that can be a fiber rich granola or oatmeal, and then of course berries. Berries are not only full of fiber, but they're also great in terms of antioxidant activity. Another great gut-healthy source of fiber is avocado. It's an amazing way to get not only your fiber, which is prebiotic, but also a healthy source of fats."
Step 3: Order Gut-Healthy Options When Out to Dinner
"I found a great gut-healthy meal at the restaurant. I actually lucked out with a turmeric tonic. It was an awesome drink with lime, honey, turmeric, which we know is a great anti-inflammatory and wonderful for gut health," says Dr. Raj. "And then for my meal I had tuna tartare, a great source of omega-3 fatty acids, which we know promote the best gut bacteria, as well as avocado mixed in, which is an amazing source of healthy fat."
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