It’s estimated that about 39 trillion bacterial
cells reside in the human body, the vast majority in the colon. Together with
other microbes, these bacteria make up the gut microbiome.
While scientists know the microbiome aids in digestion and influences our
immune and nervous systems, they’re only beginning to understand the extent to
which it affects our health overall. Recent studies suggest that gut bacteria
may also shape our risk of developing a range of conditions, including obesity,
diabetes, and some cancers. The research, however, is largely new and limited
in scope, and has been done mostly on animals.
In the meantime, we can help the most beneficial members of the microbiome
flourish—in terms of numbers and variety—by practicing a healthy lifestyle and
avoiding some potentially detrimental habits. Here are some of the worst things
you can do for your gut and its community of helpful bugs.
Taking Antibiotics Unnecessarily
While they’re great for
treating bacterial infections, antibiotics are often prescribed unnecessarily
for symptoms and illnesses for which they won’t do much good—like colds, which
are caused by viruses. And since antibiotics are not finely-targeted drugs, in
the process of killing “bad” bacteria, they end up killing a lot of the normal
bacteria that reside in our colon and small bowel.
Restoring the gut’s bacterial balance after periods of overusing antibiotics
can take time. And a lingering imbalance may result in long-term health
effects, including gastrointestinal disruption and even other forms of disease
that we haven’t necessarily linked up quite yet.
Being a Couch Potato
Some research links exercise to a greater number of good gut bacteria, along with a more diverse microbiome. One 2014 study published in the journal Gut suggested as much when it compared 40 professional rugby players to similarly sized, healthy people who didn’t exercise. Though their diets were also an important factor, the athletes’ microbiomes were much more varied than those of the control group, with more plentiful good bacteria. What’s more, in multiple small studies on rodents, scientists have found that animals who engage in workout regimens are better off, bacterially speaking, than those who don’t get much physical activity.
Smoking
As if there weren’t enough reasons to kick the
habit, studies suggest that smoking may also reduce the amount and diversity of
beneficial gut flora, while increasing the number of harmful bacteria. There
are several theories as to why.
Smoking may:
- Alter the pH balance in the gut, potentially making it more hospitable to bad bugs and less comfortable for the good ones
- Introduce toxic chemicals that change the composition of the microbiome
- Lead to excess production of harmful free radicals
Smoking is also a risk factor for Crohn’s disease, an inflammatory bowel condition that causes chronic pain, bleeding, and diarrhea. And if you already have the condition, smoking can exacerbate these symptoms.
Not Managing Stress
It’s well known that stress can affect your
digestive system. When you’re anxious, for example, you may develop diarrhea or
become constipated. That people get butterflies in their stomach when they’re
nervous is a real effect. Some early studies indicate stress may stifle the
production of good gut bacteria, as well, and make you more susceptible to
infectious illnesses.
As it turns out, your gut may affect your emotions, too. That’s because it
houses a division of the nervous system called the enteric nervous system,
sometimes referred to as the “second brain.” Bacteria there create chemicals
that send signals to the central nervous system. Scientists speculate that this
influences behavior and mood, including stress-related conditions like anxiety
and depression. While we’re a long way from adjusting gut flora to improve
mental health, many researchers are intrigued by the possibilities.
Eating an Unhealthy Diet
Diet is intimately
connected to gut health, and many experts believe eating plans that go heavy on
saturated fats, added simple sugars and processed foods—and light on natural
fiber—do a number on gastrointestinal flora. For example, several studies on both
humans and mice suggest that high-fat diets, particularly those high in
saturated fats, may alter the microbiome to promote inflammation.
Though no single eating plan has been proven best for your gut, it’s generally
agreed that a balanced, fiber-rich, plant-heavy diet benefits your whole
body—including, likely, your microbiome. So, try to minimize your intake of
saturated and trans-fats and added sugars. Shoot for a wide range of colorful
produce, whole grains, legumes, and lean proteins. Include a moderate amount of
good fats, like those found in walnuts and oily fish. Among other health
benefits, it’s thought that the omega-3 fatty acids in these foods can promote
the production of anti-inflammatory compounds and help maintain healthy
intestines.
Remember, too, that fresh and minimally processed foods are better for you than
highly processed ones and can help you maintain your weight and keep your
body’s organ systems in good shape.
