Nurturing Your Inner Ecosystem:A Guide to Supporting the Microbiome

​Our microbiome lives in us and on us. It is a complex community of bacteria, viruses, yeast, and more. (Yes, even yeast in small amounts can be normal living in us!) The makeup of this community plays a vital role in our overall health and well-being. Just as ecosystems in nature require nurturing to flourish, our inner ecosystem – the microbiome – also needs proper support to maintain balance.

Why Supporting the Microbiome Matters

• Digestive Health: The gut microbiome aids in breaking down carbohydrates, producing enzymes necessary for digestion, and supporting the absorption of nutrients. A balanced microbiome promotes regular bowel movements and reduces the risk of gastrointestinal complaints.
• Immune Health: A significant portion of the immune system is situated in the gut. A diverse and well-balanced microbiome helps train the immune system to respond appropriately to potential threats, reducing the risk of autoimmune disorders and allergies.
• Mood and Mind: The gut-brain connection highlights the microbiome's impact on mental health. Certain gut bacteria produce neurotransmitters like serotonin, often referred to as the "feel-good" hormone. An imbalanced microbiome has been linked to mood disorders and cognitive issues.
• Weight Management: Surprisingly, the microbiome can influence weight regulation. Studies have shown that certain types of bacteria are associated with obesity and weight loss, suggesting a link between the composition of the microbiome and metabolism.

Nurturing Your Microbiome: Practical Tips

• Diet Diversity: The current goal is 30 different plant based foods a week. This includes vegetables, fruits, spices, nuts & seeds, and legumes. 
• Probiotic Foods: Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, kimchi, and kombucha into your diet. These foods introduce live beneficial bacteria into your gut, promoting a healthy balance. (Note: yogurt and kefir can be problematic with dairy sensitivities.).
• Prebiotic Foods: Increase prebiotic rich foods like spices, garlic, onions, leeks, asparagus, bananas, oats, lentils, chickpeas, and other legumes, shiitake mushrooms, apples, flaxseeds, and seaweed.
• Limit Medications: We now know that even non-antibiotic medications can have an impact on your microbiome. While medications can be essential, they can also disrupt the balance of your community. If you are taking antibiotics yearly, this is too much and means there is a more serious underlying problem that needs to be addressed. Other common over-the-counter medications that can impact gut health include NSAIDs (tylenol, ibuprofen, aleve, etc), PPIs (omeprazole, protonix, nexium, etc), H2 blockers (pepcid, zantac, etc), and sleep medications.
• Reduce Stress: Chronic stress can negatively impact the microbiome. Engage in stress-reduction practices such as meditation, yoga, deep breathing, or spending time in nature.
• Adequate Sleep: Prioritize quality sleep, as sleep disturbances can affect the composition of the microbiome. Aim for 7-9 hours of uninterrupted sleep per night.
• Stay Hydrated: Drinking enough water supports digestion and helps maintain a healthy environment for your gut bacteria to thrive. Limit coffee and alcohol - high amounts can both have potential negative impacts.
• Limit Processed Foods and Sugar: High-sugar and heavily processed foods can negatively affect the balance of the microbiome. Opt for whole, nutrient-dense foods instead. Preservatives are designed to prevent the growth of microorganisms in foods, so it makes sense that they would have a negative impact on our internal ecosystem.
• Stay Active: Regular physical activity has been linked to a more diverse and healthier microbiome. Aim for at least 150 minutes of moderate exercise per week.
• Eat Organic: Pesticides can kill good bacteria. Use the environmental working group’s yearly updated dirty dozen and clean 15 to help you prioritize how to spend your money at the store. 

​How do I know how healthy my microbiome is?
If you have ever had a visit at Rooted Family Medicine you have heard Dr. Ariel talk about the happy pooping box! This is a great tool to help decide if your gut is in order. 
The happy pooping box:

• Bowel movements are daily, 1-3 times a day. Probably not more than that and definitely no less.
• There are no days without bowel movements.
• Stools are formed, easy to pass, not urgent,  there is no straining or need to wipe excessively. There is no mucus, blood, or undigested food (except corn :). No vomiting.
• No symptoms of gas, bloating, bad breath or burping. 
• No symptoms of acid reflux or excessive post nasal drip. 
• No increase in fatigue after meals.

Anything outside of these parameters is a flag from the body telling us that there is a problem. It doesn’t tell us what the problem is, only that it is present. Consider finding your own local ND if your microbiome is telling you it’s unhappy. ​