Tag: gut microbiome

  • You Can Work Out Your Gut Health Issues

    You Can Work Out Your Gut Health Issues

    An often overlooked aspect of health is gut health. Over the years, I’ve struggled with gastrointestinal issues, on and off, more so when I was younger. However, through trial and error, I’ve found that getting consistent with my diet and exercising regularly has significantly helped improve my gut health. The following might help you work out your gut health issues too.

    Related: Reset your gut microbiome after a dose of antibiotics

    The Gut Health-Work Out Connection

    You might wonder what exercising has to do with your gut. Research suggests that physical activity positively influences our gut microbiome, the community of beneficial bacteria residing in our digestive system. These microbes play an integral role in our overall health, impacting everything from digestion to mental health. You can literally work out your gut health issues.

    Benefits of Exercise for Gut Health

    Increased Gut Microbial Diversity

    A diverse gut microbiome is a sign of a healthy gut. Interestingly, physical activity has been linked to increased microbial diversity. Regular exercise can encourage the growth of a variety of beneficial bacteria, promoting optimal gut health.

    Better Digestion

    Exercise aids in the mechanical breakdown of food and the absorption of nutrients in your gut. It stimulates the muscles in your gastrointestinal tract, which helps move food along the digestive pathway. This is particularly helpful in preventing constipation, a common digestive problem. Try our muscle mud as a perfect gut health snack.

    Reduced Inflammation

    Chronic inflammation can wreak havoc on your gut health. Regular exercise reduces inflammatory markers in your body, which can help protect your gut from inflammatory conditions like inflammatory bowel disease.

    Weight Management

    Maintaining a healthy weight is beneficial for gut health. Carrying a bit extra weight, or even worse, being obese been linked to imbalances in gut bacteria, and regular physical activity is key in managing your weight and promoting a healthy gut.

    Our Healthy Gut Microbiome Protocol

    In addition to regular exercise, I’ve implemented a personal gut health protocol to further support my gut health:

    Staying Hydrated: Water aids in digestion and helps keep the lining of your gut healthy. I make sure to stay well-hydrated throughout the day.

    Consuming Fermented Foods: Foods like sauerkraut are rich in probiotics, beneficial bacteria that can boost your gut health.

    High Fiber Foods: I’ve incorporated more fiber-rich foods into my diet. Fiber acts as a prebiotic, feeding the beneficial bacteria in your gut.

    Breathwork for Stress Management: Stress can negatively impact your gut health. To manage stress, I practice breathwork exercises regularly.

    Regular Exercise: Whether it’s a quick 20-minute workout or an intense training session, I make sure to get in some form of physical activity daily.

    How It Looks In Practice

    1. 6 to 8 ounces of lemon water first thing in the morning x4-6 throughout the day
    2. Broccoli and spinach egg omelet for breakfast
    3. Quinoa, chicken, spinach, beet, and avocado salad for lunch
    4. 0% plain Greek yogurt mid-snack
    5. Asparagus, chicken and/or turkey, and sweet potatoes with a side of garlic sauerkraut
    6. 2 capsules of acidophilus

    My personal journey to improve my gut health has been filled with trials and errors, but what stood out most was the undeniable connection between exercise and improved gut health. If you’re struggling with gut issues or just want to optimize your overall health, I highly recommend keeping up with regular physical activity and adopting a gut-friendly diet.

    Curious how we eat? Here’s what we order from Whole Foods every week. And here’s a perfect day of eating for lean muscle.

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  • Get Healthy Gut Microbiome After Taking Antibiotics

    Get Healthy Gut Microbiome After Taking Antibiotics

    A healthy gut microbiome is crucial for many aspects of our health. It helps with the digestion and absorption of nutrients from food, making it essential for digestive health. This community of bacteria in our gut also plays a significant role in supporting the immune system, protecting against harmful pathogens and promoting overall health and well-being.

    After having gone through two cycles of antibiotics for bacteria infections, it’s clear that antibiotics can have a significant impact on the body. Most likely related to gut microbiome.

    A healthy gut microbiome is important for overall health. Imbalances in gut bacteria have been linked to a range of health problems, including inflammatory bowel disease and certain types of cancer. It can also can also affect brain function and behavior. Imbalances have been linked to various mental health conditions, such as depression and anxiety. 

    That said, a healthy diet, probiotic supplementation, and other lifestyle changes is essential for maintaining good health.

    It is important to note that a personalized approach to supporting a healthy gut microbiome may be necessary, as individual factors such as age, genetics, and medical history can impact it.

    From the editor: On antibiotics, general stomach discomfort was the most noticeable, then energy levels and even mood as the cycles progressed. Symptoms haven’t dissipated at time of writing, but we’re doing the right things to get healthy again.

    Related: Everything on our Whole Foods grocery list

    Curious for our take on something? Connect with us on Instagram (@humanfitproject).

    What Antibiotics Do To Your Gut Microbiome

    Antibiotics play a crucial role in treating certain infections, but they can also have harmful effects on the gut microbiome. Antibiotics work by killing bacteria, including both harmful and beneficial bacteria in the gut. This can lead to imbalances in the gut microbiome, reducing the diversity of gut bacteria and altering the function of gut bacteria.

    The composition of the gut microbiome can also change as a result of antibiotics. This can lead to an overgrowth of harmful bacteria and a decrease in the populations of beneficial bacteria. These changes can have long-lasting effects, taking months or even years to resolve, and can lead to imbalances in the gut microbiome.

    It is important to understand that antibiotics are essential for treating certain infections. However, it is also important to minimize their impact on the gut microbiome and support a healthy gut microbiome after taking antibiotics. This can be achieved through dietary changes, probiotic supplementation, and other lifestyle changes, such as reducing sugar and processed food intake and increasing water consumption.

    Basically, antibiotics can harm your gut health, but steps can be taken to minimize their impact.

    Here are some general steps you can follow:

    1. Eat a varied diet high in fiber and fermented foods, such as whole grains, fruits, vegetables, legumes, and yogurt.
    2. Take a probiotic supplement that contains a variety of strains, and continue taking it for several weeks after finishing the antibiotics.
    3. Reduce or eliminate sugar and processed foods, as these can contribute to imbalances in gut bacteria.
    4. Drink plenty of water to support digestive health.
    5. Consider taking a prebiotic supplement, which can help feed the beneficial bacteria in your gut.

    What Are Prebiotics and Probiotics and What’s the Difference?

    Prebiotics and probiotics are both beneficial for gut health, but they serve different purposes.

    Prebiotics are non-digestible fibers that provide food for the beneficial bacteria in the gut. They help to promote the growth of healthy bacteria, increase the diversity of the microbiome, and improve gut health. Prebiotics are found in certain foods, such as whole grains, vegetables, and fruits.

    Probiotics, on the other hand, are live microorganisms that can provide health benefits when consumed in adequate amounts. They help to balance the population of bacteria in the gut, improve digestive health, and support the immune system. Probiotics are found in fermented foods, such as yogurt, kefir, and sauerkraut, as well as in dietary supplements.

    In short, prebiotics support the growth of healthy bacteria, while probiotics provide the beneficial bacteria directly. Both are important for maintaining a healthy gut microbiome.

    Our Healthy Gut Microbiome Protocol

    1. 6 to 8 ounces of lemon water first thing in the morning x4-6 throughout the day
    2. Broccoli and spinach egg omelet for breakfast
    3. Quinoa, chicken, spinach, beet, and avocado salad for lunch
    4. 0% plain Greek yogurt mid-snack
    5. Asparagus, chicken and/or turkey, and sweet potatoes with a side of garlic sauerkraut 
    6. 2 capsules of acidophilus 

    Related: 6 steps to starting a new diet that works for you.

    Remember to also talk to your doctor or a registered dietitian, as they can help you develop a personalized plan to support your gut health.