Can You Name Your 5 Microbiomes?

You’ve heard of the gut microbiome, right?

It’s those trillions of microorganisms inhabiting the gut that keep our digestion and immune systems happy. 

But guess what?

That’s not the only microbiome in the human body! 

We actually have 5 microbiomes:

▪️ Gut 

▪️ Skin 

▪️ Oral 

▪️ Vaginal 

▪️ Respiratory 

Each of these has their own distinct composition of microorganisms to keep us healthy and balanced. 

And that means that all of these systems ☝️can be affected by things we do to support or disrupt our microbiome.

I’ll be sharing more posts soon all about the microbiome and tips on how to optimize yours for better health. 

Be sure to like this post ❤️ and follow along for more!

Reference

Gupta VK, Paul S, Dutta C. Geography, Ethnicity or Subsistence-Specific Variations in Human Microbiome Composition and Diversity. Front Microbiol. 2017;8:1162. Published 2017 Jun 23. [link]

3 Exercises for Digestion

Ready for better gut health?

It’s easy to get focused on food and nutrition, but don’t forget movement! Here are 3 exercises that are backed by research to support digestion.

🚶‍♀️ Walking

Walking helps to stimulate the digestive tract so you experience better bowel movements and less gas and bloating. Plus, research shows that physical activity supports a healthy gut microbiome!

🧘‍♀️ Yoga

Yoga puts the nervous system into the parasympathetic “rest and digest” mode, while also directly stimulating digestion through certain poses (like downward dog or triangle pose). Research has shown that yoga improves quality of life in people with functional digestive problems.

🏋️‍♂️ Crunches

Crunches, sit-ups, and other exercises that strengthen the abdominal muscles can help to ease gas and bloating—just do them on an empty stomach!

But if you’re doing everything “right” and still struggling with gut health, we are here to help. 🥾 Take the first step through the link in our bio.

Reference

Ramos C, Gibson GR, Walton GE, Magistro D, Kinnear W, Hunter K. Systematic Review of the Effects of Exercise and Physical Activity on the Gut Microbiome of Older Adults. Nutrients. 2022;14(3):674. Published 2022 Feb 5. [link]

Song BK, Han D, Brellenthin AG, Kim YS. Effects of core strengthening exercise on colon transit time in young adult women. J Exerc Sci Fit. 2021;19(3):158-165. [link]

Wilke E, Reindl W, Thomann PA, Ebert MP, Wuestenberg T, Thomann AK. Effects of yoga in inflammatory bowel diseases and on frequent IBD-associated extraintestinal symptoms like fatigue and depression. Complement Ther Clin Pract. 2021;45:101465 [link]

3 Beverages for Gut Health

Looking for something different to drink that will support a healthy gut? 🥤

Try these ➡️

🫚 Golden Milk

Golden milk gets its color from turmeric. It’s made by warming 2 cups of a milk of your choice on the stove with 1 tsp of turmeric powder and any other spices or sweeteners to taste (cinnamon, ginger, cardamon, black pepper, vanilla, maple syrup, etc.) Turmeric has antioxidant and anti-inflammatory properties to benefit the gut!

🧉 Kombucha

Kombucha is a fizzy fermented tea that can be purchased at the store or made at home (you’ll need a SCOBY for the fermentation process). It’s rich in B vitamins as well as probiotic bacteria to support the gut microbiome.

🍵 Green Tea

Green tea is rich in catechins, which are antioxidant polyphenols that have been shown to promote a healthy gut microbiome.

Do you have a favorite gut-friendly beverage? Let me know in the comments!

Poly-what? Check Out These Foods for Gut Health.

🤷‍♀️ What are polyphenols anyway?

Polyphenols are plant compounds that have antioxidant properties and help to combat inflammation, which is often linked with poor gut health.

Research shows that polyphenols also promote a healthy balance of bacteria in the gut microbiome 🙌

Here are some specific foods that have been studied and shown to benefit the gut:

▪️ Pomegranate extract

▪️ Blackberry extract

▪️ Tart cherry juice

▪️ Red wine

▪️ Green tea

▪️ Cocoa

▪️ Natto & tofu

Each of these provide unique polyphenols, like anthocyanins, catechins, or genistein.

Alongside a healthy diet, there are so many other things we can do with naturopathic & functional medicine to heal the gut.

If you’re interested in taking the next step...

🌱 Get started at our practice through the link in our bio!

Probiotics vs. Prebiotics: What’s the Difference?

Which will it be?

If you’re trying to incorporate gut-healthy habits but are confused about probiotics & prebiotics, here’s the scoop.

*Probiotics* are live microorganisms that are meant to help maintain the beneficial bacteria in the gut microbiome. *Prebiotics* are dietary fibers that act as food for those beneficial bacteria.

Both can come in the form of either foods or supplements.

Probiotic supplements deliver microorganisms like Acidophilus of Bifidobacteria, whereas prebiotic supplements deliver fibers like inulin, arabinogalactan, or fructooligosaccharides.

👉👉Please be aware that even though probiotics and prebiotics are generally considered safe for healthy people, they are not for everyone and can aggravate gut problems in people with certain conditions (like SIBO).

But if you’re looking to gently boost your intake of foods that support the diversity of your gut microbiome, here are some to consider.

Probiotic-Rich Foods 🥣

▪️ Yogurt

▪️ Kefer

▪️ Kombucha

▪️ Sauerkraut

▪️ Kimchi

▪️ Natto

Prebiotic-Rich Foods 🧅

▪️ Bananas

▪️ Artichoke

▪️ Asparagus

▪️ Onions

▪️ Flaxseeds

▪️ Oats

If you are struggling with your gut health and want help getting to the root cause, that’s what we’re here for.

Schedule an initial visit to optimize your gut health!