Your “gut” or gastrointestinal system has its own microbiome, an ecosystem of trillions of bacteria that live in your intestines and regulate your digestive system. Maintaining the microbiome and keeping your gut healthy is important for staying healthy overall. Read on for tips on how to nurture your gut microbiome and maintain a healthy lifestyle.
Keep a well-balanced, healthy diet
Eating healthy is key to maintaining a healthy microbiome. Your diet should have lots of variety and be high in fiber. Scientists recommend your diet includes:
- Omega-3 rich fish such as salmon, trout, and mackerel
- Foods rich in polyphenols including berries, olive oil, and green tea
- Fermented foods like yogurt, kimchi, kombucha, and sauerkraut
You should limit alcohol, artificial sweeteners, red meat, sugar, and excessive amounts of ultra-processed foods, all of which can harm your microbiome.
That said, it’s okay to have a treat once in a while, but it’s best if most of your everyday meals and snacks contain some of those vital nutrients.
Get plenty of sleep
Getting sleep is critical to your overall health. Persistent sleep deprivation can actually damage the microbiome and has been linked to heart disease. You should aim for seven to eight hours of sleep per night. And if you’re struggling to get sleep, consider adopting some of the following sleep tips:
- Have a consistent bedtime
- Sleep in a quiet, dark room
- Turn off your devices at least an hour before going to bed
- Avoid large meals before bed
- Don’t consume caffeine eight hours before your bedtime
- Limit yourself to 1-2 alcohol drinks per week.
Exercise Regularly
Exercise not only helps lower the risk of heart disease, but also ensures you maintain a healthier microbiome. You should aim for at least 2-3 hours of aerobic exercise every week. In addition, try to work on muscle strength at least twice a week using resistance bands or free weights.
Following these tips can help you maintain a strong and healthy gut microbiome which is crucial for your entire body’s health.
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