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Eliminating Bad Gut Bacteria for A Healthier Life
Bad gut health, i.e. microflora imbalances can lead to reduced immunity and higher likelihood of being affected with chronic diseases. Some diseases directly linked to microflora gut health are:
- Irritable Bowel Syndrome (IBS)
- Leaky Guts Syndrome
- Diabetes Type 2
- Chronic Fatigue Syndrome
An Expert’s View on Gut Health
Dr Papanicolaou provides an incredible insight into the importance of Gut Health with the understanding that “about 70% of your immune system lies within your gut and that the gut is also wrapped in a neural network with a direct connection to the brain. That gut-brain connection is very powerful. Fix the gut and you can impact not only anxiety and brain fog but other neurologic and mood disorders like ADHD and depression”[Source]
I Want Better Gut Health? But How?
So How you improve your Gut Bacteria and how do you measurably improve your immunity and feel better today? The answer is more simple than you think.
Get Rid of the Bad Stuff (Bacteria)
To repair your gut health remove sources of bad health factors and replace them with good health factors. The most influential factors on gut health are:
- Environmental Toxins
- Artificial Sweeteners
- Unhealthy Diet
- Anti-Bacterial Soap
As soon as you identify these sources, remove them from your daily life. Even if you can’t cut it off entirely at once, put a strategy in place to do this over a specified time with a clear full transformation date. You can start with these in steps and have these sources fully eliminated from your day to day routines and environments for good. This will allow your gut flora to heal from the shock these sources have produced on your microbiome. [Source]
Maintain The Good Bacteria
Now it’s time to do the second, and actually more important part which is to create, maintain, and improve the healthy bacteria in your gut.
The best place to start to understand this is your diet and lifestyle, positive changes in these areas will significantly improve your gut health and you will feel better quickly.
Dr Papanicolaou goes on to explain his most effective strategies and techniques to promote your gut’s healthy microbiome and live a longer, happier, healthier life.
- Quality Whole Foods: Your choice should also be focused on highly nutritious organic plant and animal based foods that come from natural feeding and growing processes (stay away from unnaturally produced animal and plants foods)
- Increase Fibre Intake: Good bacteria need fibre to survive and thrive. The best sources of fibre are nuts, legumes, beans, berries, seeds, and vegetables, they all help feed your flora and sustain it, keep it strong, and keep it active. Focus on the fibre.
- Anti Inflammatory Fats: Flaxseeds, Walnuts, Sardines, Mackerel, Salmon are all amazing sources of healthy fats that help with chronic inflammation. These fats will help reduce inflammation and improve gut health in case you have significant imbalances that are affecting you right now. These fats should be a part of a daily healthy diet in order for you to establish immunity against inflammation.
- Eliminate Foods that Increase Gut Bad Bacteria: There are foods that bad gut bacteria thrive on. Reduce the quantities of any refined sugary foods as they enable the growth of pathogenic diseases. Eliminate foods like processed gluten and dairy as they increase Zonulin levels and are highly fatty which can increase gut wall spaces and damage the intestinal walls (Please refer to our old blog post) . Instead stick with natural grain sources, low fat dairy options.
- An exclusion diet maybe in order here. An exclusion diet involves the removal of a single allergenic food and monitor your gut health (by seeing how you’re feeling). Any eliminated foods that improve your inner balance should be removed from your diet entirely. Any foods that have no effect should be included. Your task is to minimise what you exclude as the key to a healthy gut is food variety so you want as many different types of amino acids, fibres, proteins, carbs, and lipids coming into your body from different sources. That’s what will make you most healthy.
- Fermented Foods are a Blessing: Have fermented foods every day to give a real kick to your gut strength and the diversity of bacteria within your biome. Fermented foods have immense amounts of healthy live cultures that your body needs for an effective microbiome. A high quality probiotic supplement will also help boost your biome.
- Regular Exercise: regular exercise will improve immunity and boost your gut bacteria making it more plentiful and more potent. Find an activity you love and stick to it, the key here is continuous exercise not spurts. Keep it routine.
- Sleep: Good sleep is the next best thing you can do for full body health, including your gut flora. Aim for 8 hours a day- and best remove all electronics from your sleeping area at least 1 hour before sleep (blue light reduces your brain’s ability to relax and sleep).
- Reduce Stress: A healthier lifestyle can only have positive effects if you are not subjecting your body to overwhelming stress levels that would certainly deplete your energy, will-power, happy chemicals, and increase cortisol and adrenaline levels in your blood. These all will affect your body’s internal immunity and your gut flora.
If we’ve missed anything or you feel you’d like to add to this for future readers, please drop a comment in the section below or contact us and we’ll check and incorporate your sections.
Take care of your bodies, especially your tummies.
Much love to you all!