How to heal your microbiome

       The human microbiome is a collection of microorganisms that live on the inside of the intestines , and control your overall health and well being. These microorganisms, compromising of bacteria, fungi and other microbes, fluctuate based on the use of antibiotics, chronic stress, poor dietary habits, and may lead to reduced immunity, inflammation and chronic disease. Therefore it's important to optimize your microbiome . Some of the most important lifestyle  factors include diet, sleep patterns, stress management and environmental exposures to toxins and pesticides.

 

     Diet Habits are one of the most important factors in maintaining a healthy microbiome. A diet specifically high in fiber and plant based foods can help promote the growth of "good bactera in the gut , compared to a diet high inn animal products and processed foods can damage the mucosa and create an imbalance or overgrowth of unhealthy organisms (dysbyosis).  To optimize good health, whole grain, legumes, leafy and non-starchy vegetables . Fermented foods may help some but not all conditions. These include yogurt, sauerkraut, and kimchi and they contain natural probiotics to promote the growth of beneficial bacteria.

 

     Sleep can affect your gut health. Chronic stress can affect the intestinal production of neurotransmitters like dopamine and serotonin which alter mood. In addition, the production of cortisol, the stress hormone is produced and this affects blood sugar, and insulin levels. To promote good  microbiome health, there are methods to reset the parasympathetic nervous system utilizing techniques of meditation , deep breathing ,yoga as well as some form of physical exercise ( walking , swimming , bicycling).

     Environmental toxins including exposure to pesticides, herbicides, heaby metals ( in foods), air pollution , and volatile compounds in furniture , create inflammation which affects the immune system and the health of the microbiome. Air pollution, toxins in the water we drink and food additives can create havoc on our overall health in this fashion. We should attempt to control the environment as much as possible with natural cleaning products,  air and water filters, avoid fragrances and perfumes and read labels to identify  artificial ingredients and hidden sources of sugar that affect our heath daily. 

    If you are interested in a step by step approach to heal your microbiome you can contact me through my website https://livefuntionally.com . You can download my  free ebook 10 steps to improve brain fog .