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What are ways to improve the gut microbiome without changing our diet?Updated 8 months ago

Improving the gut microbiome without changing the diet can be challenging since diet plays a crucial role in shaping gut health. However, there are several lifestyle and environmental factors that can also positively influence the gut microbiome:

Regular Exercise: Engaging in regular physical activity has been shown to promote a more diverse and healthy gut microbiome and helps you get more SCFAs. Different exercises promote different microbes, so make sure to do a mix of different types of exercise.

Avoiding Smoking and Limiting Alcohol: Smoking and excessive alcohol consumption can negatively impact the gut microbiome. Reducing or eliminating these habits can support gut health.

Adequate Sleep: Ensuring you get sufficient, quality sleep supports overall health and can positively affect gut microbiome balance. Try to maintain a consistent routine, prioritize an early bedtime when possible, limit exposure to bright screens and devices in the evening and avoid alcohol and evening snacks.

Spending Time Outdoors: Exposure to natural environments and diverse microbial ecosystems can positively influence your gut microbiome.

Stress Management: Chronic stress can negatively impact the gut microbiome. The first step is awareness that stress, trauma, or an unhealthy relationship with our food has a negative effect on the gut microbiome. Consulting with a healthcare professional is best. Practices such as mindfulness, meditation, yoga, and deep-breathing exercises may also help.

Human Connection: There is no doubt that we are powerfully social creatures and we're unable to change this. It is important to be intentional about our relationships. Screens and digital connections are no replacement for real world connection, looking someone in the eyes, sharing a conversation, holding a hand or giving a high five. We need each other to be our healthiest selves.

Hydration: Drinking plenty of water supports digestion and helps maintain the mucosal lining of the intestines, which is important for a healthy microbiome.

Pet Ownership: Studies have shown that pet ownership, particularly dogs, can introduce a greater diversity of microbes to your household, potentially benefiting your gut microbiome.

Avoiding Unnecessary Antibiotics: Antibiotics can disrupt the gut microbiome by killing both harmful and beneficial bacteria. Use antibiotics only when prescribed by a healthcare professional and don't be afraid to ask whether the antibiotics are necessary and what happens if you do not take the antibiotic, so that you can make a fully informed decision.

Gut Health Supplements:
While diet and lifestyle form the backbone of gut health, there is no doubt that the addition of supplements to these strategies can help us achieve our goals and elevate our health beyond what is possible with diet and lifestyle alone.

Implementing these lifestyle changes can help support and improve your gut microbiome, contributing to better overall health.

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