8 ways to improve the quality of our microbiome
The microbiome has been a hot topic in health and wellness lately and for good reason. This complex ecosystem of bacteria, fungi, viruses, and other microorganisms living in our gut plays a crucial role in our overall health and well-being. A healthy microbiome has been linked to better digestion, a boosted immune system, and even improvements in mental health. So how can we improve the quality of our microbiome? Here are 8 fun and easy ways to get started.
Eat more fibre-rich foods
Fibre is incredibly important for feeding the good bacteria in our gut. Aim to incorporate more fruits, vegetables, whole grains, and legumes into your diet to keep your microbiome happy and healthy. We love oats with chia seeds, nut butter and fruit as a delicious morning breakfast to support gut health.
Try fermented foods
Fermented foods like yoghurt, kefir, kimchi, and sauerkraut contain beneficial probiotics that can help replenish and maintain the healthy bacteria in our gut. Try incorporating these foods into your diet regularly, you could even have a go at fermenting your own.
Avoid antibiotics when possible
While antibiotics can be life-saving when necessary, they can also disrupt the delicate balance of our microbiome. Talk to your doctor about alternative treatments if antibiotics are not absolutely necessary.
Regular exercise has been linked to a healthier microbiome. Aim to get at least 150 minutes of moderate exercise per week to help keep your gut bacteria flourishing. Make sure that you choose a movement practice that you enjoy.
Chronic stress can negatively impact our microbiome due to the link between the gut and the brain. Try incorporating stress-reducing practices into your daily routine, such as meditation or taking a relaxing bath.
Get enough sleep
Quality sleep is essential for the health of our microbiome again due to the link between the brain and the gut. Aim to get 7-9 hours of sleep per night to help support your gut bacteria.
Avoid processed foods and added sugars
Processed foods and added sugars can contribute to an imbalanced microbiome by increasing inflammation in the gut. Look at avoiding known reactive foods like processed foods, sugars and fried foods - less from a packet and more whole foods.
Drinking enough water is important for overall health, including the health of our microbiome. Aim to drink at least 8 cups of water per day to help support a healthy gut. You can also consume cups of herbal tea to count toward your daily water intake. We love to drink Adapt and Energise tea blends brewed either hot or cold!
Improving the quality of our microbiome doesn't have to be complicated or intimidating. By incorporating these 8 easy tips into our daily routine, we can help support the health of our gut bacteria and reap the many benefits of a healthy microbiome.