Sleep is vitally important to the workings of the digestive system. In the same way we need to consider what and when we eat and drink, we also need to make sure that the amount of sleep we get is also important.

You often hear athletes talking about their rest days - they realise that their bodies can’t train all the time and need time to recover. Well the digestive system is the same - it needs to relax and recuperate. And it can’t go off for two weeks on the Med!

How many times have you stayed up watching a late night film? And then when you’ve been awake have started to get out the popcorn or crisps cos you’ve just got to have something to munch on? And then off you go to bed, late of course, and food still needing to be processed. So the digestive system kicks into action when it should be resting, and of course you’ve reduced your amount of sleep too! Worse still some studies have shown that insufficient sleep can lead to weight gain, and additional weight around the middle puts extra pressure on the digestive system.

So what can you do? Well first lets cut out the midnight snacking, and try and make a conscious effort to get to bed earlier. Whatever time you need to get up, count back 7-8 hours and start making that time your bedtime.

And try not to have your large meal too late in the day. You may not be able to avoid that your largest meal is the one you have in the evening, but you can look to ensure that it is a few hours before you go to bed - two to three hours is best.

So time to turn over a new leaf and see how your sleep patterns and digestion might just improve.

A healthy fridge

Of course, one way around this is to make sure you have a shopping list and stick to it, but another way is to take on board some tips on how to make your shopping basket healthier - and it might keep temptation at bay!

For instance, did you know that wholegrain products contain 75% more nutrients than their white counterparts? But that studies show that only one in twenty adults eat enough wholegrain but that one in three of us are eating none at all?

When selecting staples to your diet such as rice, pasta, breakfast cereal and bread look for wholegrain varieties as much as possible. You need to get 18g of fibre a day, but you can use fruit and vegetables to help you achieve that too. And if that sounds tough, consider that a 90g portion of penne pasta contains about 2.3g of fibre but switching to wholewheat pasta and the same amount will offer 9g of fibre! And yes they are in the same aisle!

Dairy products are an important source of calcium and you should be aiming for two or three moderate portions a day - and if you’re watching your weight then you can opt for reduced fat versions. You can also help increase your intestinal health by looking for fermented milks and yoghurts which contain probiotic bacteria.

The World Cancer Research Fund also recommends that people cut back on red and processed meat following a report from them at the end of 2007 which showed strong evidence between red and processed meats and bowel cancer. Try and limit your intake to less than 500g cooked a week and perhaps switch your red meat choices to poultry or fish.

And of course, don’t forget your fluid intake - water that is! Water aids digestion, so drinking around eight glasses a day along with your dietary fibre will help to soften stools and make them easier to pass.

So, is it time to rewrite that shopping list? Stay strong in the shops and your body and digestive system will thank you for it!

So if you’re thinking of how you can get you and your friends gut healthy, then look no further! We’ve got information packs and posters, balloons and display materials which will help you bring some life to a notice board or staff canteen - just email us today to get your pack!

Or how about having some gut healthy recipes in your staff canteen or even having a day when people bring in food and you raise money for charity? Gut Week is supported by both digestive health charities Core and The Gut Trust, and we have a recipe section that will give you some delicious and healthy recipes to get you started! You could charge people per item or plate of food and am sure our charities would be pleased of the support!

And don’t forget our Gut Week on the Road campaign! We still have some spaces for bookings in London and the South East and are happy to come to workplaces and hospitals with our Gut Week experts - send us an email and hopefully we’ll be able to join you and your staff.

And of course look out for information across national and regional press to see further information and the celebrities involved in the campaign this year!

So what are you waiting for? Get in the Gut Week mode now and lets see how many people we can reach together!

Yes the weather seems to have arrived and so too has the sport! It’s Wimbledon fortnight and that often means that tennis courts across the country suddenly triple in interest.

For others of course those perhaps sat atop of Henman Hill or Murray Mount, it’s a great opportunity to quaff drinks and eat lashings of strawberries and cream!

Well there’s nothing like enjoying watching – and lets be honest most of us wouldn’t actually be able to compete at SW19 (with or without a wildcard) but perhaps we need to make sure that anything we are consuming when watching is hopefully giving us a healthy kick!

So, here’s a nice summer cooler for you – with the weather baking down, keeping hydrated is as important as ever. You may not notice yourself getting hot, but if you’re refreshing yourself with cool glasses of wine or beer, you’ll be dehydrated through the affects of alcohol.

So in honour of the summer of sport beginning with the sound of ‘new balls please’ – enjoy and cheers!

Orange, pink grapefruit, lime & raspberry juice

This is a real taste treat. You could juice the fruit by hand or in the blender – or simply eat it separately.

Serves 2

Per serving

107 calories     <1g fat

0g saturated fat 8g fibre

Ingredients

2 oranges

1 pink grapefruit

2 limes

110g (4oz) raspberries

Method

1.     Simply juice the fruit, pour into glass, add a couple of ice cubes and enjoy.

 They probably appreciate their digestive systems, especially when they are working well and processing food as they should be. And when you’re eating the right foods, getting exercise and promoting a healthy lifestyle then there’s a good chance that your gut is loving you right back!

 But like with so many other things in life, the more you learn and understand the more you can love. And that sentiment relates to our gut as well. So while there will be some of us who may always face digestive problems, and have learnt lots about their gut to try and manage symptoms, others will be at a much earlier stage in their digestive education and will be looking for help and advice.

 So what sort of things can we teach you? Well for instance we’ve talked about bacteria before - both the good and the bad - did you realise that your gut contains about 1.5kg of bacteria? Did you also know that the majority of your immune system is based in the gut? Well it’s something that all experts are agreed on so looking after your gut, and keeping it healthy, can make a difference to your overall health and wellbeing.

 The gut is about 24 feet in length. Of course it does bend and fold back on itself and runs through the centre of the body. But some bits are even longer than you think. The small intestine is in some ways inadequately named as it has an immense surface area. It is elaborately folded, but if it was smooth and you would need a space of two miles! And if laid out flat it would be the size of a tennis court! Now think about that when Wimbledon comes around!

 Of course there is a lot more to share about the digestive system but hopefully you’ll take some time to look around the site to see for yourself. Go to the What does the gut do? section to get started or share some of your tips and even myths with us. The more we can share help and advice then the more of us will be on the road to healthy digestion - and that is certainly a journey we want to experience.

 Are there many of you looking around the workplace and spotting a few ruby coloured faces, or those with a two tone effect where the weekend outfits finished and the sunburn began?

 Well we do have a tendency to embrace the great outdoors when the sun starts to shine but while we should enjoy the possible beginning of a long summer (one can hope!) we also need to make sure we’re taking care of our bodies.

And of course wearing sunscreen, sunhats, getting enough shade is all good for helping the external factors (just ask those people who haven’t gone red!) but what about the inside of the body?

 How many people may be suffering from the heat simply because they didn’t take in enough fluids of the non alcoholic variety? The sun can be very good at dehydrating you so make sure you’re getting enough water and soft drinks to keep your fluid levels up.

 And what about the barbecues? How good are the people at cooking the food? Is the meat thoroughly cooked or is it completely burnt to a crisp? Try and avoid any unnecessary stomach issues by checking before eating and cutting through meat to check its ok to eat.

Also if you’re planning days out or trips to the country then don’t forget to pack a small first aid kit with you. You may not need just the regulars such as plasters and insect creams but may need to consider constipation and diarrhoea remedies. Remember it may smell good but has it been prepared well? The last thing anyone wants to do is spend days of the summer stuck indoors as we can’t move too far away from the loo!

Yes 2010 will see the 12th annual Gut Week and we’ll be aiming again to provide a host of digestive tips to people across a wide range of media. The actual week will be 23-29 August and the Love Your Gut team will be out across the country, giving out digestive advice at various workplaces and hospitals. If you want your workplace to benefit then contact us today as we do have a few places left.

The week will again be supported by digestive health charities Core and The Gut Trust and also by Yakult, and we have a host of celebs and experts available to provide much valuable advice. Check out our recipe section to try some digestive friendly dishes from top chefs or ask a health question in confidence to one of our doctors.

And of course don’t forget to order your Gut Week pack! These free information packs are full of digestive health advice and could help you take those valuable first steps to better gut health. So what are you waiting for? Click here and get yours now!

As we get closer to the week we’ll be putting more information online and will let you know more about what we’ll be doing in August! So keep watching.

Getting in the holiday mood

Surely not ANOTHER blog post on the general election? I realise at the time of writing that a resolution has not yet been reached but fear not, I think there is enough being written on this subject at the moment!

 Actually am thinking that as we are approaching summer that maybe this is time to make some changes to our digestive health in preparation for sun, sand and sangria? How many times have we thought about getting ready to look good on the beach and then not quite making it?

Possibly because we’ve been trying too hard to make too many changes? Perhaps for some we’ve not been making enough. But the fact of the matter is, that preparing for holiday season is a little more serious than just getting the perfect figure to show off.

 Why? Well according to a previous Yakult survey, seven out of ten Brits complain of contracting a cough or cold when on holiday. Other people claim to have suffered from headaches, diarrhoea, constipation and stomach bugs with days of holiday spent bed ridden or generally feeling sorry for themselves.

 But according to Dr Tony Leeds, some of the problems people suffer on holiday, particularly the digestive illnesses, could be lessened if we prepare ourselves in advance. Or get ready for change before it happens - am sure a lot of MPs are thinking that now!

 So if you’re heading off on holiday soon, here’s some top tips as to what you can do to help prevent holiday illnesses: 

• Look after your gut: The majority of your immune system lies within the digestive system., so taking care of the gut really can help your natural defences. Before going on holiday improve the health of your gut through your diet. Eat prebiotic foods like asparagus, onions and artichokes as well as eating a well-balanced diet and take a regular probiotic.  

• Eat well: Our bodies need a good healthy, varied diet in order to function well. Ensure your routine isn’t disrupted in the build up to holiday and make time for regular well balanced meals. Swap processed junk foods and microwave meals in favour of plenty of fresh fruit and vegetables, fibre-rich and wholegrain foods.

• Drink water: Cut down on caffeinated drinks such as tea, coffee, and cola. Instead, drink lots of water, unsweetened fruit juices and herbal teas. Water will flush out your system, and fruit juice is packed full of vitamins and minerals. Stay hydrated throughout your holiday; particularly when in the sun and on the plane where air cabins can dehydrate you.

• Get moving: Exercising for 30 minutes five times a week will improve circulation helps keep your digestive system and your body’s defences on top form. On the plane get as much exercise as you can to avoid discomfort and sluggishness. When on holiday get double benefit from the pool - while cooling down do a few lengths and keep in shape.

•  Sleep well: Sleeping is your body’s way of repairing your defences so you’re ready to fight infections. Aim for around 7-8 hours every night, and keep to a regular bedtime, even at weekends. This is especially important for long-haul flights where you can minimise the effects of jet lag by getting a good night’s rest for a few nights running before departure.

•  Chill out: Stress causes your heart to beat faster and long term is not good for you. So it is important to pace yourself - take time out when you feel the pressure and find ways to manage difficult situations. Ensure there are no last minute panics at work by doing a bit more each day in the build up to your holiday rather than leaving everything to your final day at work.

Fruit Salad

However we’ve also introduced a new recipe section which we hope will be of interest and use to all of you trying to incorporate more healthy foods into your diet.

To start off the new section we’ve included five recipes from top chef Antony Worrall Thompson who we are delighted to have as one of our Love Your Gut supporters. Antony has shared with us not just some of his fabulous recipes, but ones that really use good gut foods which will help you work towards better digestive health.

Over the coming months we’ll be adding more recipes to the site from a range of celebrity chefs and expert nutritionists and dieticians who are all working together to get us healthy on the inside and out. And if you have tried any of the recipes or have some good food tips to offer then please share them here!

So next time you’re stuck for a delicious and healthy meal, click here for inspiration!

SERVES 4

Small bunch of coriander, washed

12 mint leaves, washed

1/2 teaspoon salt

2 garlic cloves, crushed

2 green chillies, de-seeded and chopped

3 tablespoons fresh lime juice

1 tablespoon golden caster sugar

1 teaspoon peeled and chopped ginger

1 tablespoon fish sauce (Nam Pla)

4 x 125g (41/2oz) salmon fillets

1  In a food-processor blend together the coriander leaves and stalks, mint leaves, salt, garlic and chillies to make a rough paste. Add the lime juice, caster sugar, ginger and fish sauce and process until fairly smooth. Spoon the sauce into a heatproof bowl and combine with the salmon, then marinate for 20 minutes.

2  Boil some water in the bottom half of a steamer. Place the bowl with the marinated salmon in the top half and steam for 6­8 minutes.

3  Serve immediately with the rice or noodles and vegetables.

Per portion: 254 kcal, 14g fat, 2.4g sat fat, 0.37g sodium