Dear doctors: I have just moved to a new city for a job. It was overwhelming, and my diet and my training left the rails. Then I fell ill and had to take antibiotics. I can say that my intestinal microbiome is spoiled. What is the best way to heal it? I prefer not to take probiotics.
Dear reader: The move and the evolution of jobs have the questionable distinction of being among the most stressful life events. This disaster category also includes a major disease, the loss of a loved one and the end of a serious relationship. It is not surprising that during the management of two of these stress factors at the same time, your food and exercise routines have been launched. You are right to assume that these, as well as stress itself, can harm the health of the intestinal microbiome. So antibiotics. As they kill bacteria that cause an infection, antibiotics also eliminate beneficial bacteria. Even narrow spectrum antibiotics, which are intended for specific pathogens, can harm the health and diversity of the intestinal microbiome.
The encouraging news is that our guts are resilient. Research shows that most people see a recovery of their intestinal microflora in a few weeks after the end of antibiotic treatment. And with healthy lifestyle choices, you can reverse the intestine damage that stress in your life may have caused. We tend to think of stress in terms of emotions that accompany him, such as anxiety, depression, anger, despair and fear. But stress also has a physiological component. In order to prepare for the perceived battle to come, the body releases hormones such as cortisol and adrenaline. In the short term, these are harmless, but when they persist over time due to chronic stress, they become a risk for general health and the health of the intestinal microbiome.
First of all, don’t worry about your wish to avoid probiotic supplements. Although they are widely available and the subject of many health claims, it is not clear if they are useful. Instead, focus on the diet, regular exercise, spending time outside, sleeping enough, sleeping good quality and finding a way to relax.
With the diet, limit ultra processed food and added sugars, which adds to low grade inflammation. Instead, choose fiber-rich foods such as vegetables, mole vegetables, fruits, beans, nuts, seeds, cereals and legumes. The indigestible components, called prebiotics, reach the intact colon and feed your tiny microbes companions. Fermented foods, such as yogurt, kefir, pickles, kimchi and tempeh – all natural sources of probiotics – help to strengthen intestinal populations. And don’t forget to drink a lot of water.
Take time for exercises that help manage stress, such as yoga, tai chi, deep breathing, meditation and stretching. Aerobic and carriers are not only good for muscles, skeleton, heart and lungs, but they also benefit from mental and intestinal health. Spending time outside in nature regularly and with other people is beneficial for mental health, as well as to add to the diversity of intestinal microbiome populations. What is good for intestinal health is good for general health. Let’s assist these lifestyle changes and your whole body with thank you.