Five ways you destroy your gut biome and five ways to build your healthy balance

From your passage through the birth canal to your first taste of breast milk, a first encounter with your pet dog or cat and first handful of not-so-tasty dirt in the backyard, you are building your gut biome, that super-dense world of trillions of microbes that live in your gastrointestinal system. They’re essential for everything from a healthy immune system and controlling your weight, moods and glucose levels to helping prevent acne.

The latest studies have begun to decipher the genetic components of those microbes and understand: (1) how they’re unique in individuals; and (2) how they’re similar among groups of folks. This info helps us deliver some basic action points for you so that you can maintain a well-balanced biome.

Five ways you throw off your healthy balance of microbes No. 1 Eating highly processed foods that are short on fibre and loaded with chemical additives, sugars and syrups, emulsifiers and unhealthy oils.

No. 2 Eating red and processed meats.

No. 3 Eating the same old, same old. A narrow diet denies your gut microbiome of diversity and limits its adaptability when battling disease and working to keep you healthy.

No. 4 Taking unneeded antibiotics, often misprescribed for viral infections.

No. 5 The 3 S’s: Sitting too much; sleeping too little; stressing too often.

Five ways you can build or rebuild a healthy balance No. 1 Exercise.

No. 2 Eat prebiotics. These foods provide fuel for health-promoting gut bacteria.

No. 3 Eat fermented foods.

No. 4 Embrace diversity. Chemical messages from gut bacteria can alter chemical markers throughout the human genome that may help fight infection and chronic diseases.

No. 5 De-stress and sleep well.

Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune in to “The Dr. Oz Show” or visit www.sharecare.com.