Changing your gut world for the better

Making these simple lifestyle changes can tweak your microbiome, which could, in turn, help prevent or treat brain-related diseases or mental health conditions.

BE CAUTIOUS WITH ’BIOTICS

Antibiotics can be lifesaving, but it’s important to avoid unnecessary exposure to them to minimise ‘collateral damage’ when good bacteria die off alongside bad bacteria, Dr Bhatt says. Probiotic supplements can help boost beneficial bacteria after you’ve taken a round of antibiotics or if you’ve endured a bacterial bug. However, microbes you consume don’t stick around after you cease your daily dose, Dr Cox notes. Some probiotic supplements may help some people but make others feel worse; it depends on a person’s level of immune system inflammation and unique genetic make-up, she says. Better yet, get your probiotics in yummy foods, such as yoghurt, kombucha, pickles, sauerkraut, miso, tempeh and sourdough bread.

TREAT YOUR BODY KINDLY

Studies suggest that stress, sleep rhythm disturbances and lack of exercise are linked to an imbalanced gut microbiome. Increasing your activity, relaxation and rest can create a more diverse gut microbiome, says Dr Patel. A good workout triggers blood flow and kick-starts both the gut’s and nervous system’s activity, contributing to a healthier gut, adds Dr Cox. Aerobic exercise, especially, has been shown to increase gut microbiome diversity and abundance.

Reduce stress by trying meditation, breathing exercises or yoga, Dr Patel suggests, and get the recommended seven to eight hours of sleep at night. Focus on getting enough water

(which helps move food through the intestines) into your system and taking a 30-minute walk during lunch or after work, she says. “A healthy lifestyle isn’t an overnight accomplishment,” she adds. “It’s an accumulation of daily practices resulting from making conscious decisions.”