YOUR GUT PLAN | STEP BY STEP
WEEK 4 GET OFF YOUR SEAT
A study at the Microbiome Institute in Cork found the first real evidence that exercising is another way to increase the different types of bacteria in your gut, according to Dr Mosley. “The research is still incomplete and we don’t yet know what type of exercise is best, but it’s likely anything will help – running, walking, swimming, taking the stairs, or even just standing around. Above all, avoid sitting too much – so do the ironing or use an exercise bike while you’re watching TV,” he says. Although not doing any exercise is bad for you, there are also dangers in doing too much. Excessive exercise can increase your body temperature and reduce blood flow, resulting in gut damage. While modest exercise will improve your gut, it won’t enjoy being pushed too far, so start with a gentle walk.
WEEK 5 KEEP CALM & CARRY ON
Stress, lack of sleep and unhealthy microbiome are also interlinked, says Dr Mosley. “Stress makes you sleep badly, which makes you eat badly (because it cranks up your desire for sugary carbs and high-fat snacks), which encourages the growth of ‘bad’ bacteria in your gut. You put on weight, get more cranky, sleep even worse, and so on and so on….” A healthy diet and enough exercise can help to combat stress and you also need to make sure you sleep well – using all the usual sleep hygiene rules such as a relaxing bedtime bath, dark room, and late-night TV ban. It also helps to be more mindful. “In one study, researchers found that mindfulness reduced ‘before’ and ‘after’ anxiety ratings by 39 per cent,” says Dr Mosley. “It also reduced activity in the areas of the brain that control worrying, supporting claims that it strengthens our ability to ignore negative thoughts and feelings.”
‘Stress, lack of sleep and unhealthy microbiome are also interlinked’