Your gut is home to a complex ecosystem of bacteria and fungi. In fact, there are about as many bacteria in your gut as the number of cells in your body. These good bacteria and fungi help break down nutrients and support immune function. They also have beneficial properties that can help prevent disease, improve digestion, and even make you feel happier. But as with all relationships, things are not always smooth sailing when it comes to the balance of these microbes. There are many factors that can disrupt the homeostasis of your gut microbiome, including stress, diet, genetics, and lifestyle factors such as sleep hygiene and alcohol consumption. Fortunately, there are plenty of ways to proactively support the growth of good bacteria and prevent overgrowth of bad organisms without having to take probiotics or other supplements. Here are five ways to maintain a healthy balance between bacteria & fungi in your gut
Change up your diet
There is no doubt that diet is one of the most important factors in maintaining a healthy gut microbiome. That’s because different foods have different effects on the environment inside your gut. For example, certain vegetables and fruit contain prebiotics that feed probiotic bacteria and help them flourish, while other foods and drinks can contribute to the growth of bad bacteria and yeast in the gut. As a general rule, you should try to avoid processed, sugary foods and drinks, as well as high-fat foods. Instead, focus on eating plenty of fresh fruits and vegetables, whole grains, legumes, and protein-rich foods such as fish and beans, which are full of healthy fibre, vitamins, and minerals that can positively affect your microbiome. To learn more about specific foods that can help or harm your gut microbiome, check out our article here.
Exercise regularly
Regular exercise is one of the best things you can do for your health. Not only is it great for your physical and mental wellbeing, it can also help support your gut microbiome. Studies show that people who exercise more tend to have more diverse and robust populations of good bacteria in their guts, compared to those who are less active. Exercise can help increase the amount of good bacteria by increasing blood flow to the intestines and the secretion of nutrients. It can also reduce the production of inflammatory markers that can hamper the growth of good bacteria. Whether you choose to do yoga, go for a walk, or hit the gym, you can’t go wrong with regular physical activity as a way to support the health of your gut.
Get enough sleep
We have all heard that “eight hours of sleep a night is the recommended amount for optimal health,” but unfortunately many of us don’t get nearly enough. Research indicates that getting five or fewer hours of sleep per night can significantly impair the balance of your gut microbiome. But it’s not just the quantity of sleep that matters. The quality of sleep is also key. If you’re getting too little sleep or your sleep quality is poor, you might be more susceptible to gut dysbiosis. Similarly to exercise, getting enough sleep can increase blood flow to the gut and help kill bad bacteria and fungi. It can also reduce the secretion of cortisol, which can hamper the growth of probiotic bacteria.
Reduce stress
Stress is a common culprit that can disrupt the balance of your gut microbiome. Studies suggest that stress can alter the composition of gut bacteria and promote the growth of bad bacteria, while inhibiting growth of beneficial organisms. While it’s important to remember that there is a difference between being stressed out and taking action to solve a problem versus feeling overwhelmed and stressed out, finding ways to reduce your overall stress levels can have many positive effects on your health, including improving your gut health. For example, a regular stress-reduction practice such as mindfulness meditation can help improve the growth of gut bacteria and reduce the amount of bad bacteria in the gut. Taking NAC supplements to regulate your nervous system is highly recommended.
Don’t go too long without going to the bathroom
Yes, this is a very real phenomenon. Going too long between bowel movements can lead to an overgrowth of bad bacteria in the gut. When you eat, your gut bacteria break down food and produce waste. This waste is excreted through your bowels as you digest your meals. Going to the bathroom regularly (at least once per day) is a great way to keep your gut microbiome balanced. Going to the bathroom too often, however, can also be problematic, as this can be a sign of excessive blood flow to the bowels, which can be a sign of dysbiosis, or an imbalance in bacteria. So while going too long between bowel movements can be harmful, so can going too often.
Bottom line
The health of your gut bacteria and fungi is directly related to your overall health and can have a profound effect on your mood, mental health, and even your risk of developing certain diseases. Therefore, it is important to eat a balanced and healthy diet, get enough sleep, exercise regularly, and try to reduce your stress to help keep the bacteria and fungi in your gut happy and healthy.
