It’s a tale as old as time, isn’t it? The school holidays are over, and we’re back to that early morning rush to get the kids washed, dressed, fed, ready for the day and out the door on time as the dawn chorus of ‘Where are your shoes?’ and ‘Have you got your bag?’ begins.
It's a hive of activity for even the most regimented families, but in the midst of the morning rush, it's easy to overlook our own needs, especially when it comes to maintaining good gut health.
The gut is sometimes called ‘the engine room of the body’ and for good reason. It’s where you’ll find the gut microbiome, an ecosystem comprising trillions of bacteria and other organisms. Through extensive research, certain types of bacteria are known to support the wellbeing of the body, which makes it an ideal place to support everyday better health.
Just like homework, a little effort in supporting better gut health every day goes a long way! So, while getting back into the swing of the morning school run, here are some top tips to help give your gut microbiome the love and care it deserves – even if you’re pressed for time.
Top of the morning! Focus on a quick, nutritious breakfast
A good day starts with a nutritious breakfast. We've all heard it, but how many of us actually have the time to make it happen while also ensuring our kids enjoy the same?
For many of us, cereals are a fast and effective way to ensure our children eat breakfast. However, breakfast cereals aimed at children are often high in sugar, and less nutritious in other areas.
Don’t panic – quick, gut-friendly breakfast options can be simple. Think…
- Live-cultured yoghurt, packed with probiotic goodness and a sprinkle of granola and fresh berries.
- Bananas, a natural source of carbohydrates and potassium for a burst of morning energy.
- Granola bars, with fibre-rich oats, dried fruits, and seeds.
A lunchtime revamp - nutrient-rich and easy-to-prepare meals
Lunchtime can be tricky, especially when you're juggling work and making sure the kids have their packed lunches ready. But of course, planning is everything, and simple, balanced meals are key for parent and child alike.
What we put into the body matters, and diet is one of the most direct ways to support gut health. There are many different good gut bugs, contributing to health in different ways, and nourished by a variety of different nutrients. That’s one of the reasons a varied diet is so important.
Make lunch prep easier by planning ahead, and accounting for a wide range of nutrients. Of course, it’s also helpful to prepare meals the night before, to avoid scrambling during the busy mornings.
Remembered your PE kit? Don’t forget to keep active!
At school, our kids usually have time for sport and physical activity, whether that’s in PE lessons, sports clubs or break-time. Don’t forget your own!
Short exercise breaks can make a significant difference in maintaining your energy levels and supporting your gut health¹, especially for those parents working full time who may not get time in the evening. Whether it's a brisk walk, a quick yoga session, or a few minutes of stretching, every little bit helps.
Research shows that physical activity supports the wellbeing of the gut microbiome². Regular exercise can increase the number and diversity of beneficial bacteria in your gut, enhancing digestion and boosting your immune system. Plus, staying active helps reduce stress³, which also benefits gut health. So, while your kids are staying active at school, make sure you're fitting in some exercise too!
Unwind and de-stress
Getting our kids ready for school and promptly collected at the end of the day can be stressful – but stress is a significant factor that can negatively impact gut health.
Your gut and brain have a bi-directional relationship, known as the ‘gut-brain axis’. In essence, the two can communicate via signals, through a number of the body’s pathways. If you’ve ever wondered where that ‘butterflies in the tummy’ feeling comes from when anxious, or why we might get ‘hangry’, wonder no more.
It's essential to find moments to unwind, even during a busy day. Try incorporating short breaks for deep breathing exercises or a quick walk outside. However, you choose to switch off, small moments of relaxation can make a big difference in how you feel and function.
Now that we’re back into school mode, establish a calming evening routine – for both the kids and yourself. This might include a warm bath, reading a book, or practising mindfulness.
Ace your supplement game with Bimuno®
With all the hustle and bustle, sometimes it’s challenging to get all the nutrients your gut needs from food alone. This is where Bimuno supplements come in handy. Although a food-first approach is always recommended, Bimuno® Original is our daily prebiotic supplement that’s easy to use, scientifically backed and perfect for busy parents. Just add it to your morning tea, coffee, or smoothie before you head out the door, and you’re good to go!
Bimuno Original nourishes bifidobacteria, a good gut bacteria that’s shown to support digestive, immune and cognitive health. It’s super-easy to include in your daily routine and starts working in just seven days*
Why not make better gut health a true family affair? Our range now includes Bimuno Kids Immunity, a handy everyday supplement containing a blend of prebiotics and vitamins, formulated to support gut and immune health. PLUS, our award-winning supplements contain no artificial flavourings, colours, or preservatives!
Why focus on immunity for children’s gut health supplements? Click here to learn how much bacteria a school uniform can collect – and it may shock you!
Our final thoughts
As the closing bell rings on our back-to-school guide, remember to keep gut health at the top of your priority list. Balancing school routines with maintaining good gut health can be a challenge, but it’s not impossible.
With a bit of planning, you can ensure that both you and your family have a nourished gut microbiome, where good gut bugs can thrive. A little effort goes a long way in keeping your gut – and your overall wellbeing – at the top of the class.
References
¹ The Athlete Gut Microbiome and its Relevance to Health and Performance: A Review - PMC (nih.gov)
² Exercise Modifies the Gut Microbiota with Positive Health Effects - PMC (nih.gov)
³ How Sport Helps Mental Health | Sport in Mind
