Do you know that you have a complete universe in your heart? Well, this is true!
I’m talking about yours Gut microbiome——The world of microorganisms living in the gut. Researchers have discovered that these microorganisms play a huge role in maintaining health.Here are some very exciting things: we now know You can actually cultivate a healthy microbiome.
Today, I want to learn more about what your microbiome is and what it does to you. After that, I will discuss how to avoid the biggest microbiome destroyers and keep your gut microbiome happy and healthy.
What is your microbiome?
Your microbiome is made up of trillions of microorganisms. These microorganisms include bacteria, fungi and viruses.
These tiny but tireless workers do a lot of work, affecting every cell of your body in one way or another.
What is the role of the microbiome?
- They help you metabolize nutrients.
- They synthesize B vitamins and vitamin K.
- They help protect you from dangerous bacteria that invade their turf.
- They help teach your immune system When to stopThis is crucial because an overactive immune system can lead to an overactive immune system which can lead to health problems.
- They help you stay happy.Did you know that 95% of the “brain” chemical serotonin that plays an important role in your mood is Is actually produced by your gut bacteria?
- They will affect your “Good” cholesterol.
- They play a powerful role in weight control.exist An amazing experiment, The researchers studied a pair of twins, including a thin twin and an obese twin. They transferred the gut bacteria from these twins to mice and guessed what it was: the mice that received the bacteria from the obese twins became fat, while the mice that received the bacteria from the lean twins remained thin.
Obviously, if you want to stay slim, happy, and healthy, keeping your microbiome at its best is essential. Unfortunately, many things can destroy the microbial world in your body-when it is in a bad state, so do you.
How can your microbiome be harmed?
The modern world is not good for your gut microbiota, constantly attacking it in one way or another. The worst culprit is antibiotics, which kill millions of beneficial and harmful microorganisms. But even if you only use antibiotics when absolutely necessary-by the way, this is a very smart idea-widespread environmental pollution can damage your microbiota. Here are some of the most common:
When your gut microbes are attacked too much, bad things can happen. The good microorganisms will disappear, and the bad microorganisms will begin to take over. Or the excessive reproduction of good microorganisms causes the crisis of overpopulation.
This prevents your gut microbes from doing all the key tasks in the right way. So you did not digest your food properly. You have bloating or constipation. Your immune system is not working properly. Your brain is not happy. You become a victim of infection. You even gain weight.
Most importantly, your microbiome gets Inflamed. This inflammation destroys the lining of the intestines and leads to holes-we call it “intestinal leak”. When this happens, toxins and undigested food particles will escape from your intestines. Your immune system treats these as invaders and releases chemical attacks that cause chronic systemic inflammation. In turn, this inflammation will further damage the gut microbiota in a vicious circle. It is a prescription for the treatment of weight gain, fatigue and disease.
How to cultivate a healthy microbiome?
I have already told you a bad news-but don’t panic, because there is still a lot of good news! That’s because we discovered that we can cultivate a powerful microbiome that is strong enough to withstand daily attacks. Therefore, no matter how the world changes, your microorganisms can continue to work.
More importantly, cultivating the microbiome is easier than you think. These are my eight simple and powerful tips for managing the internal garden.
- Reduce sugar and carbohydrates. Instead, eat more clean protein, healthy fats, vegetables and fruits. These foods provide your intestinal bugs with the nutrients they need to thrive.
- Eat more fiber. Your gut microbes love fiber, and they will reward you for eating it. Research Shows that adding fiber to your diet can transform your microbiome from obesity-related characteristics to slimness-related characteristics, which means weight loss becomes easier-who doesn’t want this?
- Eat probiotics. Probiotics provide your microbiome with seeds of beneficial bacteria. You can take probiotics in supplement form, but it is best to get them from fermented foods such as kimchi, sauerkraut, and kimchi. (My favorite is homemade kimchi, which can contain Hundreds A single batch contains different probiotic strains, while there are only five or ten in the supplement. ) When you buy kimchi, sauerkraut or kimchi, please make sure that these are refrigerated versions that contain live bacteria.
- Eat prebiotics. If probiotics are the seeds in your microbiome garden, then prebiotics (a special plant fiber that helps intestinal bacteria multiply) are fertilizers. Some of the best are Jerusalem artichoke, asparagus, bananas, chicory, garlic, onions and leeks.
- Reduce your stress. Less stress equals a happier microbiome. Therefore, schedule at least a few minutes a day for stress-reducing activities, whether it’s meditation, journaling, yoga, or dancing to your favorite music.
- exercise. Exercise at least three to four times a week.Exercise can Increase the number of microorganisms you participate in Produce short-chain fatty acids This helps reduce inflammation.
- Dirty. Yes there is Yes Too clean for such a thing. When you dig in the garden, hike or play in the mud, you will get beneficial microorganisms and increase the diversity of the microbiome. So it gets dirty occasionally. Your gut microbes will thank you for this.
- Take action after the course of antibiotics. As I said before, antibiotics are the #1 destroyer of the gut microbiome. Therefore, if you do need a course of antibiotics, please doubly follow all the seven rules before-in particular, absolutely allow your body to take in high-quality probiotics (especially kimchi) and prebiotics.it can Up to a year Your microbiome is fully restored after a course of antibiotics, so be diligent.
Your gut microbiota needs careful care, especially in today’s challenging world. Fortunately, with enough TLC, you can keep your inner universe strong. When you do this, it will reward you by eliminating your bloat, helping you lose weight easier, and keeping you healthy and happy.
To get you started, this is my homemade recipe Pickle—I hope you and your gut bugs like it!
Stay positive and stay healthy!
