We might think that following the proper diet and exercise regime will keep us healthy, but in today’s world it’s increasingly important to understand our well-being from the inside out. For several years, scientists have thought that bacteria were agents that we needed to avoid to stay strong. The truth is that our bodies are actually packed with trillions of the kind of bacteria that aids us with digesting food, keeping our immune system strong, and suppressing severe illnesses like diabetes or obesity down the road. Not having enough variety of healthy bacteria in our gut can lead to consequences in the future. In fact, having a healthy microbiome in our digestive system is well sought out these days as the anti-inflammatory lifestyle and holistic lifestyle is becoming increasingly popular. The good news is that you don’t have to be a biology major or a nutrition expert to know how to maintain strength in your system. Let’s break down what having optimal gut health can mean for you and your long term longevity.
What Is A Healthy Microbiome?
Our bodies are already carrying nearly five hundred different kinds of bacteria. Each one of your microbiome is unique, as one person might have a mix of bacteria that is different from another. This is due to growing up in different environments, what we were exposed to at birth, our daily diet differences, and our lifestyles overall. The bacteria that are present in our digestive system, especially in our colon or intestines, can determine the risk we have for certain illnesses.
For example, too much gut bacteria can lead to our bodies converting fiber into fatty acids which can cause type two diabetes, heart disease, or even obesity down the road. Yet, people who have lower levels of anti-inflammatory gut bacteria may be at risk for Crohn’s disease. It’s thought that the lack of the “good” gut bacteria in this case makes our bodies more vulnerable to certain agents that weaken our intestines over time. In addition, health experts are aware that the gut is packed with nerve endings that constantly “talk” to our brain. Recent studies show that symptoms of anxiety, depressions, and autism are connected to a lack of diversity in healthy gut bacteria. However, there are a range of lifestyle variables that can contribute to the development of mental health problems in this case. Factors like poorer physical health and possibly living in poverty or struggling communities have been associated with weaker mental health and health. As a result, by taking into account our environment and what is directly affecting our body, it’s crucial to take the steps to protect our gut health and maintain a healthy microbiome overall.
Achieving Health Diet And Exercise
The best ways to achieve a healthy microbiome is to eat a nutritious diet that is high in minerals, vitamins, fiber, and protein. Instead of eating foods that are highly processed, high in fat, and high in sugar, go for organic fruits, vegetables, and whole grains that can kill off harmful types of gut bacteria. Following a Mediterranean-style diet is most recommended by doctors since it includes a high variety of vegetables, fresh fruits, fiber rich legumes, whole wheat grains, and unsaturated fats like olive oil. These days it’s incredibly easy to eat healthier with the technology we have at hand. If you aren’t sure how much fiber or sugars a certain food has, download an app like MyFitnessPal or simply do a quick search to learn about its nutritional content. Thousands of websites also offer free meal plans that include a variety of anti-inflammatory foods to incorporate into your daily diet.
If you happen to get sick, limit the use of antibiotics as much as you can which tend to kill off all sorts of bacteria in your gut. This is more of a preventative measure as antibiotics are very strong medications that don’t work well for everyone. The second recommendation is to follow a consistent exercise regime that encourages a variety of helpful bacteria to grow in your gut. Exercising at least half an hour everyday also helps regulate your body’s metabolism, blood flow, and immune system to combat any kinds of pathogens that may come your way in the future.
If you feel like you’re already following a solid diet and exercise plan during each week, look into taking supplements as well that can help you improve your gut health and overall wellbeing. Although there must be more research done to hone in on what types of bacteria certain supplements encourage growth in, it’s widely shared that taking probiotics, vitamin A,B, and C, and even cod liver oil helps regulate our system. Make sure to do your homework before taking any type of new supplement with your daily diet!
Make It Work
In the words of Project Runway’s Tim Gunn, the key is to make a healthy diet and exercise plan work so you reap the real benefits. Sticking to a healthy meal plan during bikini season or hitting the gym once every three works will not do you any good. You can easily incorporate healthy changes like going for a walk instead of driving in the morning, taking the stairs, or using an exercise ball to do work to burn extra calories during the day. Instead of eating a sugar packed granola bar or processed lunch, aim for fresh vegetables, naturally sweet fruits, and lean meats to keep your energy going strong instead. Overall, the switch to a healthier and anti-inflammatory lifestyle won’t be the easiest but staying patient throughout the process will help you immensely. Don’t give up when your health is a priority!
