‘Good gut bugs’ is a bit of a buzz phrase with great emphasis placed on having loads of them, but what do they do and how can you help them flourish?
Also known as gut microbiota or gut bacteria, these good gut bugs play an essential role supporting your overall health and wellbeing including regulating your metabolism, managing mood and brain function, digestion, and supporting your immune system.
Here are some simple ways you can protect and ‘feed’ your good gut bugs:
Eat prebiotic and probiotic rich foods
Prebiotics and probiotics can improve your microbiome which will have a positive impact on the gut-brain axis (the two-way biochemical communication between the gastrointestinal tract and central nervous system).
Prebiotics: are non-digestible fibres that feed your good gut bugs allowing them to thrive and provide the best support for your body. Foods rich in prebiotics include onions, fennel, oats, lentils, garlic, kiwifruit and cabbage.
Probiotics: are live micro-organisms that support healthy digestion, immune function, can boost your mood and of course support healthy gut bacteria. Natural sources of probiotics include yoghurt, kefir, sauerkraut, Kimchi, pickles and Miso.
You can take probiotic supplements however we recommend consulting a natural medicine practitioner to ensure you select the correct type that meets your specific needs. Find an accredited Nutritionist or Naturopath here.
Move your body
Undertaking moderate exercise for at least 30 minutes a day will support a healthy lifestyle overall which encourages the growth of healthy gut bacteria. Exercise also supports your digestive system encouraging nasty bugs to move through your system.
Quality sleep and rest
Sleep is so important to our health as our body uses the time to repair damaged tissues helping to facilitate the natural healing process. Implementing good sleep hygiene habits such as a sleep schedule, creating a comfortable sleep environment and avoiding stimulating activities before bed such as watching television or looking at your phone. Sleep will allow your good gut bugs to go to work while you sleep protecting your digestive system and encouraging the growth of beneficial bacteria.
Managing stress
Stress has a hugely negative impact on the body and can impact the bacteria in your gut significantly. Chronic stress can actually alter the composition of gut bacteria. It can be easier said then done managing stress however there are some techniques you can implement to assist you in reducing it including yoga, breathing exercises, meditation and spending time outdoors.
To learn more ways to support good gut bacteria and improve your overall health and wellbeing, check out ATMS’ free e-book, ‘10 ways to improve your health and wellbeing’ here.
If you’d like to stay up to date with the latest in natural medicine, subscribe to ATMS’ enewsletter list ‘Friends of Natural Medicine’ here.
Find out more about ATMS at www.atms.com.au
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