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7 Smart Tips for a Healthier Microbiome

A microbiome is the bacteria in the digestive system, and it is an essential organism for your well-being and general health. A healthy digestive system can result in a healthy body, but when the gut is unhealthy, your overall health can be affected. On a primary level, the gut microbiome affects your whole health system preventing you from suffering from depression, arthritis, and more. The importance of gut is that it assists the body in absorbing all the nutrients that are essential to it so that it can perform optimally. For this reason, a lot of health aspects are attached to it.

There are a lot of chronic infections connected to your digestive system microbiome. Even though you cannot see them, the microbiome is in your whole body. As a matter of fact, about 3-4% of the weight of our body is comprised of bacteria. It is unfortunate that people are making lifestyle choices which affect the ability of their bodies to maintain gut bacteria which is healthy. For instance, digestive problems are becoming a major issue for people living in urban areas. But with good bacteria, your digestion will improve, your immune system will be healthy, and your body will have the ability to manufacture all the vitamins it requires. These seven tips will help your microbiome.

1. Cutting Your Sugar

One of the greatest enemies to microbiome is sugar and majority of our daily diet contains sugar. An average person intakes 22 teaspoons of sugar each day as compared to years back when an average person could take 20 teaspoons in a year. Moreover, anti-acids and steroids also impact microbiome by destroying it. To help your microbiome, start cutting your sugar slowly from your diet. This might be hard because some doctors deem sugar to be more addictive than drugs such as heroin and cocaine. Therefore, it will take you a while to cut sugar from your diet.

Sugar is found in numerous foods including processed foods, packaged foods, coffee drinks, sodas, and more. As you get used to using less sugar, you might struggle at first as you feel a little sluggish and experience some headaches. In addition to helping your microbiomes, less sugar will help you manage weight loss.

2. Eat Healthy Fats

Healthy fats assist joint health, brain, and heart. Some of the healthy fats are found in coconut oil and cooking with it instead of vegetable oil could prove beneficial. Using these healthy fats assist in maintaining healthy microbiome in the gut.

Supplements with these essential fats can also help microbiome. Some of these supplements are probiotic supplements and omega three fatty acids. Some foods also have these fats, and they are grass-fed butter, avocados, extra-virgin olive oil, salmon, and fish oils.

Bad fats lead to inflammation, cause the destruction of microbiomes, and increase resistance to weight loss. Additionally, it increases the chances of contracting cardiovascular diseases. On the other hand, good fats will assist your digestive system to work as it is supposed to.

3. Eat a lot of Fiber

To help the health of your gut, ensure you consider fiber in your everyday diet. Fiber assists in the growth of microbes. To ensure that you consume enough fiber and get sufficient microbes, make sure that three-quarters of your plate is full of natural and colorful vegetables. Fiber is also contained in seeds, nuts, and fruits. Moreover, your gut can achieve great health through the consumption of fermented foods and probiotics.

The most significant addition to your diet regarding helping your microbiome is fiber. This should be one of the significant adjustments you make to your overall diet. Since the average individual does not consume enough fiber, the first step in helping your microbiome should be to add fiber to the diet.

4. Eat Lean Proteins

A healthy diet includes consumption of lean proteins since proteins are vital to your body. It assists in the growth of nails, skin, and hair. Moreover, it aids in the promotion of better brain health and the building of lean muscles. Most significantly, it is essential to your digestive system.

Your diet is the source of optimal balance in the gut. Since what you eat is significant, adding lean proteins to your diet should be one of the initial steps. Proteins help in the elimination of bad microbes such as parasites and yeast and the development of good microbiome such as Lactobacillus. Lean proteins are contained in beans, leafy green vegetables, salmon, and eggs. The more natural sources you use for proteins, the better.

5. Have lots of Sleep and Care for your Body

As much as it is essential to check your diet when it comes to helping microbiome, it is not the only thing to consider when assisting the gut. Exercising regularly helps your body achieve its standard functions. You also need to sleep for at least eight hours every night. When you are suffering from lack of sleep and stress, your gut health could be heavily impacted. Your gut flora is directly affected by anxiety and your mood.

6. Hang Out with animals

Whether you love dogs or cats, getting one as a pet would help you with the growth of microbiome. Pets not only help you with maintaining your mental well-being, but they also support a blood pressure that is healthy and the diversification of your microbiome. If you cannot get a pet for some reason, consider working at an animal shelter, dog sitting, or hanging out at a dog park. It is recommended that interactions with animals be done outdoors. In addition to getting exposure to various strains of good bacteria, you will also have lots of fun.

7. Fertilize Your Gut

Some kinds of foods are considered probiotics which means they have components which encourage bacteria growth. You should try some honey, pumpkin seeds, jicama, apples, and asparagus in your diet. For simplicity, you can buy probiotic powder. It is organic and food-based, and it contains prebiotic fibers which cannot be digested but promote the growth of microbiome.

Conclusion

Follow these seven tips and achieve a healthy gut and a robust immune system.

References:

microbeformulas.com

thesleepdoctor.com

idealshape.com

healthline.com

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