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Gut Health: Joy & Radiant Skin

Did you know that most of your gut microbiome is created by the first grade? 

[1] Research sources in the comments☺


Or that you have between 1000-1500 different species of bacteria and around 38 trillion bacteria in total in your gut? [2]


I sure didn’t. Maybe the more important reason is, why should you care?


What is the big deal about gut health anyway? 


How healthy your gut is impacted how you feel! When your gut is filled with a diversity of good bacteria, you are more likely to have a strong immune system, good digestion, and glowing skin, this clearly, stay calm, and be humming along in a good mood  


Research is beginning to link how healthy the microbiota in your belly is with:

  • Immunity  

  • Heart disease

  • Kidney disease

  • Crohn’s disease

  • Skin health 

  • Metabolism

  • Weight loss

  • And even mental health!


The list is long and the research is promising, but a lot more research needs to be done for it to be conclusive.[1,2,3,4,5] More research is being done as we speak. Here is what you researchers say you should do now to FEEL more vibrant, alive, energetic, boost your metabolism, and feel healthier:


INCREASE THE DIVERSITY OF YOUR GUT BACTERIA – EAT THE 30


Weird, am I right? When was the last time you thought- “I really need to increase that bacteria in my body?” 


Increasing the diversity of the trillions of bacteria in your gut can improve your metabolism, lift your mood, and increase your energy and well-being. 


Dr. Kirsten Tillisch, M.D., a gastroenterologist at UCLA Medical Center says a diverse microflora colony (lots of different kinds of bacteria), depends on a varied diet of plant-based food. [6]


Aim to eat between 25-30 different types of vegetables, fruits, legumes, nuts, and seeds in a week. [1][2][6] Yikes! I don’t know about you, but that is a lot more variety than I’m eating right now. Venture out of your comfort range and try new veg types, nuts, seeds, and fruits. 


EXERCISE


Researchers looked at the impact of 6 weeks of exercise on the diversity of microbes in the gut of people who previously didn’t exercise. They found that the beneficial gut bacteria increased after adding in regular exercise over the course of the 6 weeks. [2]


GET YOUR Polyphenols


Polyphenols are found in vibrant-colored vegetables and fruit, dark chocolate, red wine, and green tea. Polyphenols aid beneficial bacteria, counteract harmful bacteria, and help microbes produce short-chain fatty acids, which act as fuel for our gut cells and support our immune function. [2] (I KNEW there was a reason I needed some more dark chocolate in the house.)


EAT FOODS WITH LIVE CULTURES


Fermented foods and probiotic foods are promoted all over the media and in stores as being MEGA-healthy. However, the research is NOT conclusive. [3] DO check food labels to be sure that the food has live bacteria cultures to benefit your gut, according to dietician Dr. Megan Rossi. [1]. 


MORE FIBRE PLEASE - 30g per day


According to Dr. Rossi, eating fiber will do better than increasing your gut health; it will aid almost every other organ in your body. [1] How much is 30g per day? Well, an apple contains about 4g, to give you an idea.


SLEEP EIGHT PLEASE


Not only your brain but also your gut needs eight hours of sleep every night to regenerate and work its best. [6]




Sources:


1. 10 simple ways to boost gut health; TUESDAY Dietician Dr Megan Rossi explains why the trillions of bacteria that live inside you are so beneficial, and what you need to do to look after them. Daily Record (Glasgow, Scotland).

2. "Easy ways to boost your gut health; HEALTH; GOOD GUT HEALTH PART TWO; YOUR HEALTH IN YOUR HANDS; In the second part of our exclusive guide, gut experts Lisa and Alana McFarlane explain how simple changes can keep you healthy - inside and out." Mirror [London, England] 17 Mar. 2020: 24. Business Insights: Global. Web. 28 Oct. 2020.

3. Thursby E, Juge N. Introduction to the human gut microbiota. Biochem J. 2017;474(11):1823-1836.

4. Schmidt C. Mental health may depend on creatures in the gut. Scientific American. 2015.https://www.scientificamerican.com/article/mental-health-may-depend-on-creatures-in-the-gut/

5. . Clapp M, Aurora N, Herrera L, Bhatia M, Wilen E, Wakefield S. Gut microbiota's effect on mental health: the gut-brain axis. Clin Pract. 2017;7(4):987

6. 10 THINGS YOU NEED TO KNOW ABOUT Gut Health. By: JUNG, ALYSSA, Prevention, 00328006, Sep2018, Vol. 70, Issue 9

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