SECRETS OF HEALTH AND LONG LIFE IS GOOD GUT MICROBIOME

The human body consists of approximately100 trillions of microorganisms, collectively known as the microbiome. This number can vary based on individual factors, including genetics, diet, lifestyle, and environment. These microbes are predominantly bacteria, viruses, fungi and parasites. Here are some key points about the number of microbes in the human body and their benefits.

Microbial Cells vs. Human Cells: While it has traditionally been said that microbial cells outnumber human cells by about 10 to 1.  Human genome has about 20,000 unique protein-coding genes and human microbiome contains roughly 8 million protein-coding genes.

A healthy microbiome aids in the digestion of fat, proteins, sugar, and carbohydrates; supports a healthy metabolism; and produces essential vitamins (such as B12), neurotransmitters (such as serotonin).  Further, our microbiome holds a strong influence on our mood, energy, inflammation response, and immune health.   They are miracle worker to maintain good health and long life.

Benefits of Microbes in the Human Body

1.Digestive Health:

Nutrient Absorption: Gut microbes help break down complex carbohydrates and fibres that human enzymes cannot digest, aiding in nutrient absorption.

Synthesis of Vitamins: Certain bacteria synthesize essential vitamins, such as B vitamins (e.g., B12, riboflavin) and vitamin K, which are crucial for various bodily functions.

2.Immune System Support

Immune Regulation: The gut microbiome plays a crucial role in the development and regulation of the immune system, helping to distinguish between harmful and harmless microbes.

Barrier Function: Beneficial microbes strengthen the intestinal barrier, reducing the risk of infections and preventing harmful pathogens from entering the bloodstream.

3.Protection Against Pathogens

Competitive Exclusion: Good bacteria compete with harmful pathogens for resources and space, effectively preventing infections.

4.Metabolic Function

Short-Chain Fatty Acids: Fermentation of dietary fibers by gut bacteria produces short-chain fatty acids (SCFAs) like butyrate, which provide energy for colon cells and have anti-inflammatory effects.

Regulation of Metabolism: Gut microbes influence metabolism, energy storage, and fat deposition, playing a role in weight management and obesity.

5.Mental Health and Well-Being

Gut-Brain Axis: There is a connection between the gut microbiome and brain function, with evidence suggesting that gut bacteria can influence mood, anxiety, and overall mental health through the production of neurotransmitters and hormones.

6.Digestive Disorders Prevention

Reduction of Inflammatory Bowel Disease (IBD): A healthy microbiome is linked to a lower risk of IBD and conditions like Crohn’s disease and ulcerative colitis.

Support for Conditions like IBS: Certain gut bacteria can help alleviate symptoms of irritable bowel syndrome (IBS).

7.Skin Health

Microbial Diversity: The skin microbiome protects against pathogens and supports skin health by maintaining pH balance and producing antimicrobial peptides.

8. Hormonal Regulation

Metabolism of Hormones: Gut bacteria can influence the metabolism of hormones, impacting overall hormonal balance in the body.

9. Food Metabolism

Fermentation: Gut microbes assist in the fermentation of undigested food particles, contributing to overall digestive health.

How to Boost Your Gut Microbiome…..

A healthy microbiome consists of hosting beneficial microbial types, but equally as important is obtaining a rich and diverse variety of microbes!  Although taking a probiotic may be mildly supportive of this, without the proper dietary and lifestyle changes, probiotic supplements will never be fruitful on their own. Maintaining a balanced gut microbiome is crucial for overall health, and addressing any imbalances typically involves dietary changes, probiotics, prebiotics, and lifestyle changes.

There are three tips to boost your good gut microbiome. Which are:

Dietary Tips:

• Increase fibre

Eating quality fibre is essential for healthy microbes. Otherwise unhealthy microbe population increases. Then suffering with illness. Good source of fibres is:

chickpeas, lentils, black beans, and mung beans

Vegetables and fruit (whole, not juiced) such as apples, bananas, avocado, coconut, broccoli, asparagus, and kale (TIP: keep the skin on when possible, this is where the most fibre is)

Whole grains such as s oats, brown rice, quinoa, and buckwheat

Nuts and seeds such as flax seeds, chia seeds, hemp seeds, pumpkin seeds, hazelnuts, and almonds

Chickpea flour, almond four, coconut flour

• Eat colourful fruit and vegetable

Eating colourful fruit and vegetable is essential for healthy diverse microbes. Make a plan at least 10 colourful vegetables, 5 fruits and 5 spices. Diet filled with colourful seasonal vegetable, fruit and spices.

• Avoid snacking

Do not eat snack in between meals. Digestive system require rest. Otherwise Its disrupt the gut flora. As a result, healthy microbes unable to nourish. Specially after dinner no snack and fruit.

• Avoid processed food

The process food is not good for microbes. They are made with additives, preservatives and chemicals colour. It is difficult to survive in the gut.

Processed foods to avoid:

Chips, pretzels, and crackers

Packaged cakes, cookies, pastries, and bars

White bread, bagels, pizza dough, couscous, pasta, and any food made with white flour

Soda and beverages with artificial ingredients or added sugar

Packaged meal foods (mac and cheese, boxed mashed potatoes, ramen noodles)

Canned foods

Margarine

Low-fat dairy products

• Chew food properly

When you chew your food properly then easier to absorbs by healthy microbes. Also eat slowly.

• Intermittent fasting:

When you practice intermittent fasting that increases the healthy microbes. It is recommended to routinely allow at least 12 to 14 hours between eating dinner and the next day’s breakfast. Specifically recommended to eat dinner by 6 pm each night and follow with a 6 am to 8 am breakfast.

• Kitchari Cleansing

Kitchari cleanses are a great way to reset your digestive gut microbiomes A kitchari cleanse is a dietary cleanse in which you only eat kitchari, also drinking cleansing teas and possibly taking cleansing herbs.  Depending on your strength and needs, you can perform a one-day khichari or seven days.

• Eat slowly

Eating foods slowly helps to flourish healthy microbes. Avoid eating food when running around. Seat peacefully and eat.

• Eat food source probiotic

Probiotic foods contain beneficial live bacteria that support gut health by balancing the microbiome. Incorporating these foods into your diet can promote digestion, boost immunity, and improve overall well-being. Here are some of the best probiotic foods:

1. Yogurt

Made from fermented milk, yogurt is rich in Lactobacillus and Bifid bacterium strains, beneficial for gut health.

Look for “live and active cultures” on the label for maximum probiotic benefit.

2. Kefir

A fermented dairy drink similar to yogurt but thinner in texture.

Contains a variety of bacteria and yeast strains, offering a broader range of probiotics.

3. Sauerkraut

Fermented cabbage high in lactic acid bacteria, like Lactobacillus.

Also a source of fibre, vitamin C, and beneficial antioxidants.

Choose raw, unpasteurized sauerkraut for live probiotics, as pasteurization kills the bacteria.

4. Kimchi

A spicy Korean dish made from fermented vegetables, primarily cabbage and radishes.

Rich in Lactobacillus kimchi and other lactic acid bacteria, as well as vitamins A, B, and C.

5. Miso

A Japanese paste made from fermented soybeans, rice, or barley.

Contains probiotics along with amino acids, antioxidants, and B vitamins.

Great for soups or sauces but avoid boiling it, as high heat can kill the probiotics.

6. Kombucha

A fizzy, fermented tea made from black or green tea with added bacteria and yeast.

Rich in various bacterial strains and beneficial organic acids that may support gut health.

Opt for low-sugar versions for the healthiest option.

7. Pickles (Fermented Cucumbers)

Made by fermenting cucumbers in saltwater, which promotes the growth of beneficial bacteria like Lactobacillus.

Look for naturally fermented pickles without vinegar, as vinegar-based pickling kills live cultures.

 

8. Sourdough Bread

Made with a fermented starter culture, sourdough bread contains lactic acid bacteria that are beneficial for gut health.

Though the bacteria may be reduced after baking, it’s still easier to digest than traditional bread.

Buttermilk (Traditional)

Traditional buttermilk, made from the liquid left after churning butter, is a source of probiotics.

Cultured buttermilk (store-bought) often does not contain live cultures, so opt for traditional if possible.

Apple Cider Vinegar

Unpasteurized, unfiltered apple cider vinegar contains some beneficial bacteria and enzymes.

Eating a variety of these probiotic-rich foods can support a healthy and diverse gut microbiome. Just remember to include prebiotic foods as well, as they feed the probiotics and help maintain a balanced gut environment.

Here are some of the best prebiotic foods to include in your diet:

1. Garlic

Rich in inulin and fructooligosaccharides (FOS), which help feed beneficial gut bacteria.

Also has antimicrobial and anti-inflammatory properties.

2. Onions

Contains inulin and FOS, supporting gut health and immune function.

Can also increase nitric oxide production, improving circulation.

3. Leeks

A great source of inulin and high in flavonoids, which benefit gut health.

They’re also packed with vitamins A, C, and K.

4. Asparagus

Contains inulin, supporting healthy gut bacteria growth.

Also rich in antioxidants, folate, and vitamin K.

5. Bananas

Especially when slightly green, bananas are rich in resistant starch, a powerful prebiotic fibre.

Bananas are also a source of potassium, vitamins, and minerals that support digestion.

6. Apples

Rich in pectin, a type of soluble fibre that acts as a prebiotic.

Also contains antioxidants, supporting overall health and immune function.

7. Chicory Root

One of the richest sources of inulin, often used in foods and beverages as a fiber supplement.

Also known to promote bile production, aiding digestion.

8. Jerusalem Artichoke (Sun choke)

Often called a “gut superfood” because of its high inulin content.

Contains vitamins and minerals like iron and potassium.

9. Dandelion Greens

Contains inulin and supports digestion and immune health.

Also acts as a mild diuretic, supporting kidney function.

10. Barley

A whole grain high in beta-glycan, a type of fibre with prebiotic properties.

Known for its cholesterol-lowering effects and ability to help regulate blood sugar.

11. Oats

Contains beta-glycan and resistant starch that feed good gut bacteria.

Great for heart health and known to help maintain stable blood sugar levels.

12. Flaxseeds

High in fibre, particularly mucilage gum, which acts as a prebiotic.

Also an excellent source of omega-3 fatty acids and antioxidants.

13. Seaweed

Contains specific types of fibre that have prebiotic effects, such as carrageenan and agar.

Also packed with minerals like iodine, magnesium, and calcium.

14. Whole Grains (rye and bran)

High in various prebiotic fibres, including arabinoxylans and beta-glycan’s.

Great for digestive health and often linked to reduced risk of chronic diseases.

Life style Tips:

1. Hydration

Dehydration: Insufficient fluid intake can negatively impact digestion and the overall health of the gut microbiome. Regular drinking water is vital to maintain gut microbes.

2. Exercise daily

Low physical activity can influence gut health and microbial diversity. Regular exercise helps to flourish gut healthy microbes. At least four to five times week.

3. Hot oil abdominal massage

Massage is very soothing and relaxing and de stressing. The abdominal massage has a direct influence on our microbiome health as it supports healthy circulation to the visceral organs and improves gut flora.  When performing this massage apply warm oil to the abdomen while laying down and clockwise movement.

4. Breathing

Breathing has a positive influence on our microbiome in several ways including increasing circulation, reducing stress, and improving digestion. Regular breathing alternate nostril 2 to 5 minutes helps to strengthen vagus nerves and creates calmness and connect body and mind. As a result, healthy gut flora.

5. Stress:

Chronic stress can lead to changes in gut motility and increase inflammation, contributing to poor microbes. Reduce stress. Practice breathing, Meditation and exercise and regular walking.

6.Sleep Deprivation: Poor sleep quality and sleep disorders can negatively affect gut microbiota composition. Sleep in time. Best time to sleep is before midnight or 11 pm.

7.Less Antibiotic

Antibiotics: The use of antibiotics can significantly disrupt the gut microbiome by killing both harmful and beneficial bacteria, which may lead to overgrowth of pathogenic organisms. When medical necessary then take it. Avoid unnecessary antibiotic.

Herbals Tips:

• Drink Herbal tea

Herbal teas are a good support for digestion and microbiome.  They stimulate the gastric juices, flush toxins, and soothe inflammation to create a suitable environment for healthy microbes to flourish. Herbal teas contain polyphenols, antioxidants, and a bitter taste which contribute to a healthy and diverse microbiome. Ideal herbals teas are:  Parana Detoxing tea, Masala tea, clove and saffron tea, Ginger tea, Mint tea and Wellness Yoga tea.

• Digestive stimulant before meals

Taking a digestive stimulant before meals is one of the most common methods for stimulate enzymes, preventing indigestion, and encouraging proper absorption. Its helps to flourish good microbes.

The best digestive stimulant is:  

Eat Slice of Ginger before food, Ginger and lime with honey.

Digestive powder half teaspoon then drink, water 10 minutes before meals.

Sooktyn tablet 1 tablet after meals.

• Triphala tablet

Triphala is a traditional Authentic Ayurveda formula that supports healthy digestion, detoxification, and elimination.  Made of three fruits, this formula contains polyphenols, antioxidants, and fibre. It has been shown to act as a beneficial for healthy microbiome. Take 2 tablet at bedtime. If you are constipated, then take also 2 tablet after breakfast.

• Benefacial herbs:

There are numerous Ayurvedic herbs that have been encourages a healthy microbiome.  Here are some of herbs:

Neem, Turmeric Cinnamon, Oregano, Thyme, Cayenne pepper and

husk

Vitamin D and Omega Oil

Vitamin D and Omega oil support healthy immunity, reduce inflammation, and strengthen the gut lining, all of which are important for encouraging a suitable environment for healthy microbes to thrive.

The best natural sources of vitamin D include the sun (in which you need a good amount of exposure). Ideal omega comes from good quality fish and Algae oil.

Conclusion:

The human microbiome is a complex and dynamic ecosystem that plays a vital role in maintaining health and well-being. The relationship between humans and their microbes is symbiotic, with microbes contributing to essential bodily functions, enhancing immunity, and even influencing mental health. Maintaining a balanced microbiome through a diverse diet, probiotics, and healthy lifestyle choices is crucial for overall health and long peaceful life.

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Disclaimer: we do not make any health benefit claims. For Medical advice consult your doctor and qualified health professional.