5 Ways To Upgrade Your Microbiome
“Your gut is the epicenter of your mental and physical health. If you want better immunity, efficient digestion, improved clarity and balance, focus on rebuilding you gut health.”
Tending to your gut flora could improve your mental clarity, your mood, your memory, your skin, cravings, and weight, which is why we believe in taking good care of it. So, let’s talk about what you can do to promote a healthy microbiome — the five-pound ecosystem made up of 100 trillion microbes that reside in and on your body, particularly in the digestive tract.
Load up on fiber. The microbes in the gut thrive on prebiotic plant fiber. We should aim to eat at least 35 grams of fiber from plants to feed good bacteria every day, yet a whopping 97% of Americans don’t come close to that. If you’re not eating enough fiber, the bacteria in your gut will feed on your gut lining, breaking it down and causing a host of autoimmune and inflammatory problems. The best way to up your fiber intake is to begin incorporating more of it into the meals you already eat. Making a smoothie for breakfast? Add a handful of spinach before blending. Having soup for lunch? Stir in carrots, sweet potato, or leafy greens. Note sure what to have for dinner? Make a stir fry with extra broccoli, snap peas, bell peppers and mushrooms.
Add a high-quality probiotic. Probiotics are the gateway to a healthy gut. Probiotics are strains of beneficial bacteria that influence digestion, nutrient absorption, immunity, hormone balance, energy levels, moods, skin clarity and disease risk. They support the building of the intestinal wall, promote regularity, and reduce inflammation. While foods like fermented vegetables, yogurt, miso, kombucha, and raw apple cider vinegar can contribute, a daily, high-quality probiotic supplement can help cultivate a healthy and diverse gut microbiome. This one passes our test and includes digestive enzymes, which aid in breaking down foods for better nutrient absorption (along with helping with belly bloat).
Water your cells. Staying hydrated and consuming foods that contain water has the ability to move nutrients around the body, flush out bad toxins and ease waste removal. But water isn’t just found in a drinking glass; foods like cucumber, zucchini, tomatoes, lettuce, celery, radishes and watermelon contain over 80 percent water. These plants heal the body two-fold; they hydrate the GI tract while providing fiber, minerals, and vitamins necessary to strengthen the structure and integrity of the cells.
Reduce stress. There is an intrinsic connection between the gut and the brain. Bacteria eavesdrop on our state of mind, meaning when you're stressed, they are too. Stress management rituals like meditation, deep breathing, and muscle relaxation can go a long way in communicating “your safe, everything is okay” to this all-important internal command center in your digestive tract.
Get plenty of shut-eye. The relationship between a healthy gut and good sleep goes both ways. When lifestyle factors such as poor sleep and stress disrupt your circadian rhythm (your body's internal clock), your microbiome might not be as diverse. A diverse microbiome seems to be associated with better sleep habits, and better sleep habits can also help create a more versatile gut microbiome. Aim for seven to eight hours of shut-eye each night.
The study of the human microbiome has come a long way in its understanding of the relationship between bacteria and human health. Still, it’s vast and ever-evolving. But if there’s one thing you can take away from all this, it’s that you are in control.
