Did you know that there are many factors that might affect the composition of bacteria and other microbes in your digestive tract.
Here are just a few of them.
Poor Quality Diet
Dietary macronutrients (carbohydrates, proteins, and fats) substantially affect the gut microbiota composition.
For instance, a diet low in fiber and high in fat, protein, and refined carbs may contribute to dysbiosis. Therefore, the usual American diet of extensively processed foods, sweets, fast foods, convenience foods, etc., is most likely the leading cause of gut dysbiosis.
These meals lack fiber and typically contain additives, artificial colorings, and other substances that kill beneficial bacteria while nourishing dangerous germs.
Stress or Depression
The medical community has long recognized that psychological stress and depression (which frequently coexist) are detrimental to health and can lead to a variety of illnesses, such as cardiovascular disease, obesity, Type II diabetes, etc.
However, we now know that these stress- and depression-related disorders may result from an imbalance in the gut microbiome.
Why? According to a recent study, stress and depression can affect the makeup of gut bacteria through stress hormones, inflammation, and autonomic changes.
Taking Antibiotics
Antibiotics are drugs that either kill or stop the development of germs. When you have a bacterial illness, your doctor will advise you to take an antibiotic.
Unfortunately, these drugs kill all bacteria, regardless of whether they are helpful or harmful. So, taking antibiotics too frequently can result in gut dysbiosis.
Sleep Deprivation
Studies have found a link between insufficient sleep and dysbiosis in the gut. For example, one study found that when rats didn't get enough sleep, their gut barrier became more porous, which let bacteria into their bloodstream. Along with this increase in gut permeability, there was inflammation all over the body.
In another study, researchers found that when people didn't get enough sleep, their guts had less good and bad bacteria. They also found that these changes in the gut microbiome were linked to increased inflammation. These studies show that insufficient sleep can cause dysbiosis in the gut, potentially leading to chronic systemic inflammation and neuroinflammation.
Smoking
Cigarette smoking appears to alter human gut microbiota in several studies.
After conducting a systematic review of studies regarding tobacco and e-cigarette smokers and gut dysbiosis, the researchers concluded:
"Smoking seems to alter gut microbiota composition, inducing dysbiosis. However, the mechanisms by which the smoke toxicants alter human intestinal microbiota are not yet clearly defined."
Tips to Improve Your Gut Health
Eat a Fiber-Rich Diet
Fiber, a nutrient found in plants, feeds the good intestinal bacteria. These bacteria ferment the fiber and excrete health-promoting postbiotic metabolites. Fiber consumption thus increases the number and variety of beneficial bacteria in the digestive tract and decreases the likelihood of developing metabolic illnesses.
Enjoy More Fermented Foods
Fermented foods contain good bacteria (probiotics) that can increase healthy bacteria and support gut health.
There is scientific evidence that consuming fermented foods affects bacterial balance in the intestines. For example, one study found that people who regularly eat yogurt have more lactobacilli, a bacteria good for the gut, and less enterobacterium, which can cause inflammation.
Eat a Variety of Healthy Foods
A diet rich in varied foods, primarily healthy whole foods, can result in a more diverse microbiome that can help to prevent dysbiosis.
Unfortunately, the standard Western diet is limited in variety and high in fat and sugar. In reality, only 12 plant and 5 animal species are thought to supply 75% of the world's food.
However, diets in particular rural areas are frequently more diverse and contain a greater variety of plant sources.
For the best gut health benefits, eat more whole foods and fewer processed foods, fast foods, foods with added sugar, etc.
Reduce Consumption of Sugar and Sweeteners
Recent animal research indicates that the gut microbiome may be badly impacted by the typical Western diet heavy on sugar and fat.
And artificial sweeteners don't fare much better. In another animal experiment, aspartame, an artificial sweetener, increases the prevalence of bacterial strains associated with metabolic disorders that can raise the risk of developing diabetes and heart disease.
Research also indicates that human use of artificial sweeteners can negatively impact blood glucose levels due to their effects on gut flora, despite not actually being a sugar.
Manage Stress
You cannot eliminate all psychological stress from your life, nor should you want to. After all, stress motivates you to complete a project and achieve your goals. It's the unnecessary chronic stress you need to manage and reduce.
Take an Effective Butyrate Postbiotic Supplement
Butyrate is a short-chain fatty acid postbiotic metabolite created by the bacterial fermentation of fiber in the lower colon. Harvard physicians refer to it as the "ideal" short-chain fatty acid for healthy microbiota and overall health.
Like all postbiotic metabolites, butyrate can be obtained from fiber consumption; however, only a tiny amount of butyrate is produced this way, and certainly not enough to support gastrointestinal health.
You'd have to eat a significant amount of fiber to get little butyrate and suffer all that gastrointestinal distress like gas and bloating.
Or, you can take an effective butyrate supplement.
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