HEALTHY LIVING Fix Your. . . Gut Bacteria


WHAT YOU SHOULD KNOW ABOUT YOUR GUT MICROBIOME Your gut microbiome is comprised of trillions of microorganisms, including bacteria, that live in your digestive tract. Researchers have learned that these bacteria have an impact on the immune system and overall health. Some are benefcial, while others are harmful and are implicated in the development of heart disease, diabetes, cancer, and psychological and cognitive health. Maintaining a healthy balance is crucial.


WHY YOUR GUT BACTERIA MAY BE DEFICIENT


Your diet. Western diets — high in


processed foods, loaded with fat and sugar, and low in fiber — kill healthy gut bacteria. Antibiotics. Antibiotics wipe out harmful bacteria that cause infections, but they also kill healthy bacteria such as Bifidobacteria and Lactobacilli and can increase harmful bacteria like Clostridium. A single dose of antibiotics can affect gut bacteria for up to two years. Alcohol. While red wine increases bacteria known to promote gut health, spirits like gin can kill helpful varieties. Stress. Studies have found that stress


causes an increase in harmful gut bacteria. Lack of sleep. Just two days of sleep


deprivation can increase gut bacteria linked with obesity and Type 2 diabetes.


WHAT TO DO Eat a healthy, diverse diet. Eating a


wide variety of healthy foods provides the nourishing compounds that promote the growth of beneficial gut bacteria. Eat a diet high in fruits, vegetables, and whole grains. Exercise. Regular aerobic exercise


encourages the growth of healthy gut bacteria. Limit antibiotics. Ask your doctor whether you really need an antibiotic if it is prescribed. For instance, most sinus infections will get better without them. Get enough sleep. Sleeping seven to


eight hours a night appears to improve levels of beneficial Bifidobacteria.


88 NEWSMAX MAXLIFE | MARCH 2024 Eat less sugar and sweeteners.


Sugar can cause an imbalance of gut bacteria, but replacing it with artificial sweeteners isn’t the answer. One study found that aspartame increased the levels of some bacteria linked with metabolic disease. Drink water. People who drink


a lot of water have lower levels of bacteria linked to gastrointestinal infections. Lower stress. Meditation, deep


breathing, and socializing can lower stress levels. Increase your consumption


of polyphenols. Polyphenols — compounds found in dark chocolate, green tea, blueberries, onions, and broccoli — increase good bacteria and reduce levels of harmful bacteria. Include probiotics and prebiotics.


Probiotics are foods, such as yogurt, sauerkraut, and kimchi, containing live microorganisms that add to the population of good bacteria in the body. Prebiotics are typically high in fiber or complex carbs — including whole grains, greens, onions, and artichokes — that nourish beneficial bacteria and stimulate their growth. Take turmeric. The spice turmeric contains curcumin, a compound that is effective in treating indigestion and improving the diversity of the microbiome.


IF ALL ELSE FAILS A dietitian can help you structure a healthy diet, or a psychologist may be needed to help deal with stress.


Sources: Mayo Clinic; National Institutes of Health; RealSimple.com; healthline. com; Better Health Channel; National Institute of Allergy and Infectious Diseases; Harvard.edu; health.com; MedicalNewsToday.com; Canadian Digestive Health Foundation; WebMD


Altered Gut Bacteria Early Sign of Alzheimer’s


P


eople in the earliest stage of Alzheimer’s disease


— after brain changes have started but before cognitive symptoms become evident — have a variety of bacteria in their intestines that is different from the gut bacteria of healthy people, according to researchers at Washington University School of Medicine. Researchers hope to identify people at higher risk of developing dementia and to design microbiome-altering preventive treatments to forestall cognitive decline. “By the time people have cognitive symptoms, there are significant changes that are often irreversible,” said Beau M. Ances, M.D., Ph.D. “But if you can diagnose someone very early in the disease process, that would be the optimal time to effectively intervene with a therapy.”


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