HAPPY GUT, HAPPY LIFE: NAVIGATING THE MICROBIOME BUZZ
In recent years, there has been an explosion of interest and excitement surrounding the topic of gut health, specifically the microbiome. So why now? In fact recent advancements in technology have enabled scientists to delve deeper into the intricacies of the microbiome leading to a discovery of the profound impact of the microbiome on various aspects of health, sparking widespread interest. In this article, we'll look into why gut health is crucial for overall health and explore the reasons behind the current buzz around the microbiome.
We are not alone in our body! We host trillions of microorganisms, including bacteria, viruses, fungi, and other microbes, residing in the digestive tract, in the mouth, skin, lungs etc. We call this population - microbiome. These tiny inhabitants play a pivotal role in influencing various aspects of our health. The microbiome aids in digestion and nutrient absorption, contributing to the efficient breakdown of food. A balanced microbiome ensures the smooth functioning of the digestive system, preventing issues like bloating, gas, and indigestion. A significant portion of the immune system is located in the gut. A diverse and well-balanced microbiome helps regulate the immune response, protecting the body against infections and illnesses.
Surprisingly, the gut-brain axis connects the gut and the brain, allowing communication between the two. The gut is often referred to as the second brain. A healthy microbiome has been linked to better mental health, with research suggesting its role in mood regulation and the prevention of conditions like anxiety and depression.
Emerging studies indicate a potential connection between the composition of the microbiome and weight. An imbalanced microbiome may contribute to weight gain and obesity, making gut health a focal point for those aiming to manage their weight effectively.
As you can see, maintaining a healthy microbiome is essential for overall well-being, as the gut microbiota plays a crucial role in digestion, immune function, and even mental health.
Here are some nutrition and lifestyle tips on how you can take care of your gut so it can continue taking care of you:
Eat a rainbow of vegetables every day including a portion of leafy greens.
Include one or two portions of fruit and berries daily.
Herbs and spices have many health benefits, including for the gut: garlic, basil, turmeric cinnamon, ginger, parsley, dill, cardamon, fennel, oregano, rosemary, sage.
Consume fermented foods that are rich in probiotics, such as yoghurt, kefir, sauerkraut, kimchi and kombucha.
Healthy fats rich in omega-3s (fish, walnuts, flaxseed, eggs), EVOO
Legumes (lentils, chickpeas, beans)
Whole grains, flaxseed, chia, buckwheat.
Nuts, almonds, cashews, hazelnuts.
Green tea, rooibos, hibiscus
Black chocolate (80%) without sweeteners
Hydration and stress management (meditation, breathing, yoga)!
Avoid or limit not so friendly products for the gut and your overall well-being:
Ultra-processed foods and refined sugars
artificial sweeteners
limit consumption of meat and cold cuts
fried food
saturated fats, inflammatory oils (palm, corn, sunflower)
alcohol
Remember, individual responses to dietary changes can vary, and it's advisable to consult with a healthcare professional for personalised advice based on your specific health needs and conditions.
The buzz around the microbiome reflects a paradigm shift in how we perceive and approach health, emphasising the interconnectedness of various bodily systems and the profound impact of the gut microbiome on our holistic wellness.
If you want to improve your gut health, schedule your complimentary discovery call.
