Mind The GAP Follow This Simple Code to Maintain a Healthy Lifestyle

We make a lot of choices every day. GAP is your rapid decision-making tool for better ingredient choices. Whether you’re grocery shopping, staring at a restaurant menu, or navigating a potluck, simply ask: Is it good for your gut? Does it have anti-inflammatory properties? Is it polyphenol-rich?

Gut

A good gut is critical for maintaining a healthy life. Your gut produces nerve cells and is often called the “second brain.” There is two-way communication between your brain and your gut. The gut can produce and release various hormones, influence your immune system, and help regulate inflammation in the body.

The lining of your gut is just one cell thick. This single-layered lining is efficiently designed to act as a protective barrier, selectively allowing nutrients such as amino acids, fatty acids, glucose, vitamins, and minerals to be delivered through the intestinal wall and into your bloodstream. When your gut lining is damaged or compromised, the tight junctions between the lining’s cells become more permeable, allowing larger molecules, such as toxins, bacteria, and food particles, to pass through and enter your bloodstream. This “leaky gut” condition can trigger an immune response and lead to inflammation in your body.

Proper nutrition, a healthy gut microbiome, and avoiding factors that can harm the gut lining are crucial for maintaining gut health and overall physical and mental well-being.

Think GAP: Think whole foods and gentle preparation. Grilled proteins, roasted vegetables, and fermented foods like sauerkraut all support your gut lining, while heavily processed foods with additives can damage it.

When you eat, ask yourself if this is good for your gut.

Anti-inflammatory

Inflammation is a natural and necessary part of the body’s immune response. Short-term inflammation helps the body heal from injuries and fight off infections. The problem occurs when inflammation becomes long-term, three months or more, leading to tissue damage and potential health issues.

Chronic inflammation has been linked to the development of certain diseases, such as cardiovascular disease, type 2 diabetes, neurodegenerative disorders like Alzheimer’s and Parkinson’s disease, COPD, psoriasis and eczema, obesity-related diseases, autoimmune diseases, and some types of cancer.

Think of anti-inflammatory foods as your body’s internal maintenance crew. Focus on incorporating whole, minimally processed foods, healthy fats, lean proteins, fermented foods, and spices, such as turmeric, ginger, garlic, cinnamon, and rosemary, that support an anti-inflammatory response in your body.

Think GAP: Think bright colors and healthy fats. Colorful vegetables, olive oil and avocado oil, garlic, turmeric, ginger, and omega-3 rich fish all reduce inflammation, while fried and processed foods cause inflammation.

When you eat, ask yourself if this reduces inflammation.

Polyphenols

You are born with all the cells that will make up your body, and these cells continue to grow, divide, and regenerate throughout life, contributing to your overall development and health. Some cells in your body, particularly nerve cells and cardiac muscle cells, have a limited capacity to regenerate. When they are damaged or lost, they may not be fully replaced, leading to specific challenges in treating certain injuries or diseases.

Protecting your cells from oxidation (loss of electrons) is important—it’s comparable to how paint protects a car from rust. Oxidation refers to a process where free radicals and reactive oxygen species (ROS) can damage cells, causing cell dysfunction and aging and contributing to the development of various diseases, including cancer, cardiovascular diseases, and neurodegenerative disorders.

Free radicals can “go rogue” or become harmful when there is an imbalance between their production and your body’s ability to neutralize them with antioxidants. This imbalance leads to a condition called oxidative stress, where there are more free radicals than antioxidants in the body.

Antioxidants, including polyphenols, act as “cellular protectors,” donating electrons to free radicals, stabilizing them and reducing their harmful effects. Vitamins (vitamin C and vitamin E) and minerals (selenium and zinc) also serve as these protective bodyguards, helping to prevent or minimize oxidative damage.

Think GAP: Think color and flavor. Colorful veggies, berries, herbs, spices, and dark chocolate are polyphenol-rich, while processed foods don’t contain any protective compounds.

When you eat, ask yourself if this is polyphenol-rich.

GAP

This simple code builds confidence in your food choices and removes the guesswork from healthy eating. On remixology.com, look for the GAP icon on ingredients, indicating it’s good for the gut, it’s anti-inflammatory, and it contains polyphenols. To maintain a healthy lifestyle, be mindful of the GAP.