We are hearing more and more about our microbiome but what is it and how does it impact our health?
Scientists are making some exciting discoveries when it comes to researching the multitudes of bacteria that make up the invisible layers on our bodies. Our skin, guts, scalp, mouth, genitals and even our lungs are coated with bacteria. About 39 trillion!
These bacteria are thought to have several functions, from protecting us against pathogens, to communicating with our brains to tell us how to feel, how to eat and how to metabolize food. That’s right, bacteria may actually control our mood and metabolism. Scientists have done fecal transplants in mice and shown that when an obese mouse is given bacteria from a thin mouse, they lose weight and vice versa. They have also discovered that leaky gut (when the gut lining is compromised) can lead to problems such as autoimmune disorders and even heart disease.
While, not all the mechanisms involved in how our gut microbiome and how it regulates bodily systems are quite clear yet, the initial research is exciting. It is also compelling enough that we should start caring a bit more about how we can support a healthy and diverse gut microbiome.
According to researchers, the following are ways that we can support our gut health:
Reduce Stress especially before you eat. Sit in one place, don’t multitask, enjoy your food, say a blessing before eating and breathe into your belly prior to eating so that you’re digesting your food fully. When you’re under stress, the digestive system is the first thing to shut down in order to reserve energy for more important bodily functions such as your leg muscles so you can run from whatever stressor may be around.
Prime your digestive system. Starting your day with some lemon juice can assist with keeping adequate hydrochloric acid levels in your gut which is needed for digesting meat. Chew your food until it’s a liquid so that the gut has less work to do. Drink unfermented apple cider vinegar with a little water prior to meals, again to assist with acid levels. Often people think acid reflux means you have too much stomach acid but it can actually be the opposite problem.
Eat unpasteurized fermented or pickled foods. Incorporate sauerkraut, pickles, kimchee, kombucha, yogurt or kefir into your diet every day to add bacteria to your system. Scientists have discovered that people with a more diverse microbiome live longer.
Eat prebiotics. Prebiotics are foods that bacteria eat to stay healthy and strong. Things like garlic, onions, leeks, asparagus, artichokes, oats, apples, cocoa, flax seeds, root vegetables and seaweed are great choices for improving gut flora.
Avoid Processed Foods, Gluten Sugar and Artificial Sweeteners. Eating a low carb or keto diet and avoiding sweeteners can also assist in improving your gut health as it eliminates a lot of the processed foods like white flour and sugar that don’t support the healthy bacteria in your system. Eat a variety of vegetables, especially mushrooms, fibrous veggies and foods containing polyphenols (broccoli, dark chocolate, red wine) that have been found to be particularly beneficial.
Drink Bone Broth. If you suspect that you have a leaky gut or gut issues, drinking bone broth (simmer chicken or beef bones for 24 hours) has been shown to help heal the gut. When good bacteria isn’t supported, holes can form in the gut lining which allows food particles to get through to our bloodstream that aren’t supposed to. They are discovering that this can lead to multiple health issues, including autoimmune disorders which have been on the rise.
Intermittent Fasting and Exercise. Both eating your meals in a shorter window during the day to allow the gut a break from digesting and exercising to make more butyrate have both been shown to support gut health.
Avoid antibiotics. Antibiotics can be lifesaving and if you need them, you should take them. But also be aware that antibiotics and other medications can wipe out the healthy bacteria in your system and allow the growth of pathogens that can also wreak with your health. It is important to repopulate your gut with healthy bacteria through the use of probiotics if you have taken antibiotics.
Don’t be a clean freak. The constant use of hand sanitizers can have a negative impact on the natural flora of your body. Soap and water are best to rid yourself of germs.
Spend time in the country and with animals. Scientists have also shown that people living with animals and spending more time outdoors tend to have a healthier gut microbiome, so get out for a hike and pet your friends dog.
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