How Many Ways to Strengthen Your Microbiome
The microbiome is comprised of trillions of living microbes living in your digestive tract. These tiny mood boosters function throughout the day, producing happy chemicals like dopamine and serotonin. Making sure you have a varied and healthy microbiome can assist not just your mental well-being, but can help prevent issues such as the desire to eat too much and help control your digestion.
Below, we’ve put together some ways to make sure you have a happy, healthy microbiome!
1: Be sure to consume your veggies!
The leafy green varieties are the most popular! The fibres in vegetables are abundant that are not consumed by humans, however, they are consumed by beneficial bacteria that reside within your gut. It has been proven that people who consume a diet that is high in vegetables and fruits tend to be less likely to acquire harmful bacteria. A few great examples of foods which feed your microbes are:
2: Reduce the amount of sugar you consume and avoid processed food items
You’re already sweet enough! Fast digesting sugars also called Monnosaccarides are digested at such a speed that the microbes in your tummy aren’t able to eat a piece of these sweets! If you consume too many simple sugars you have a possibility of the microbiome in your body to death. In addition, hungry microbes may take to eating the lining inside your intestines, which could cause inflammation. Make sure to change the foods you eat to incorporate food items that contain complex sugars to create a happy as well as a healthy microbiome. Here’s a list of sweet treats that will keep you and your gut healthy!
- Dark Chocolate
- Coconut Flour
- Sweet Potatoes
Make sure to keep on your guard for monosaccharides in hidden places. Sugar is a sneaky ingredient in food items you wouldn’t expect to find. Pay attention to the levels of sugar in foods like smoothies, nuts and nut butters salad dressings, protein bars and even in your favourite gut food… yoghurt!
3: Probiotics are beneficial for your gut health.
Probiotics are a wealth of live bacteria that can help to ensure that your digestive tract is full of healthy kinds of microbes. It is possible to purchase a great probiotic at the nearby health store. However ensure that you consult your physician about which types of cultures work best for you, as well as the condition you’re looking to cure. There are a variety of probiotics available that claim to contain live cultures, however, they do not make it clear, so it’s important to research before buying and consult an accredited healthcare professional or dietitian to select a probiotic which is suitable for your needs.
4: Avoid Antibiotics
When probiotics have become your stomach’s greatest all-rounder, then antibiotics are your gut’s biggest enemy!
Antibiotics are effective in eradicating any bacteria that exist, making them extremely efficient in treating illness but extremely detrimental to your microbiome. They are unable to recognize the difference between healthy intestinal bacteria and harmful. They operate using a ‘kill now, make a call later’ strategy. Make sure to purchase meat products that are free of antibiotics. And if you have to take an antibiotic in order to treat a viral infection, be sure to consume every day a probiotic during the course of your treatment to improve the gut microbiome.
5: Make sure you have a variety of food sources of prebiotics
Prebiotics are food that can benefit your microbiome! It is essential to feed these creatures to provide them with the energy they require to accomplish their crucial job of controlling your intestinal nervous system. Here’s a list of food prebiotics to be essential ingredients in your kitchen:
- Whole Grains
- Cocoa Extracts
- Red Wine Extracts
- Root Vegetables
- Green Tea Extracts
6: Fermented Foods are gut-friendly
Fermented foods are a great food source for probiotics. The most popular is yoghurt. However, when you’re planning on drinking many yoghurts ensure that it’s sugar-free! There are alternatives that can be an excellent source of beneficial bacteria. Kombucha is now a well-known supplier of probiotics. You can also consume things such as pickles, kimchee and kefir to make sure your diet is stocked with live bacteria to keep your digestive system well-nourished and happy.
7: Cut off the red meat.
Apart from the fact that nowadays some meat producers are recognized for raising their livestock with antibiotics that are harmful to the gut, there are numerous studies that have shown that vegetarians have healthier microbiomes. The gut of a vegetarian, for instance, has a lower amount of bacteria that cause disease that an omnivore’s digestive system. It is not clear if the reason is insufficient consumption of meat or the fact that vegetarians and people who are plant-based are more likely to consume a large quantity of fibre than the average individual.
8: It’s late!
The need to get enough sleep is vital! Research has shown that those who have irregular sleeping patterns are at the risk of damaging their microbiome, and are at a greater risk of the possibility of developing inflammation-related diseases. Be sure you are getting at least 8 hours of sleep per night.
9: Hit the Gym
Your microbes believe that if they’re working to ensure your health and fitness, you ought to be doing the same! The microbiomes of people who exercise are healthier and diversifying. It’s also to be stated that the most effective method of de-stressing after a long and tiring day is to work out. Walking for just 30 minutes per day can have a significant impact on the health of your digestive system, and allow these tiny microbes to ensure that stress levels are controlled and your mental well-being remains healthy.
10: You deserve it!
Make a conscious effort to say no more often Explore mindfulness, meditation yoga, yoga, or Tai. Making sure you have a balance in your life can help improve your emotional and mental health and improve your gut as well as overall well-being. Stress can influence your microbiome. You have a healthy microbiome that can assist you in managing stress. If you’re not cautious you could be stuck in a vicious cycle if you don’t allow yourself the time to recharge.