How do you go beyond probiotics?
Probiotics have become the go-to gut health supplement. That’s because they’re rumored to help repopulate your beneficial gut bacteria. When your good bacteria thrive, you experience things like better digestion, greater energy, and strengthened immunity. Sounds good, right? But there’s a catch.
If your gut isn’t a welcoming place for these tiny creatures, they won’t stick around. On the other hand, if you can upgrade their accommodations (i.e. your core gut architecture), they may be more inclined to settle down. That’s why probiotics should be the last step in building a healthy gut. The first step is addressing why your gut bacteria are out of balance in the first place: poor gut architecture.
How Can You Protect Your Gut Architecture? Glad you asked.
Previlli is a different kind of supplement that goes way beyond probiotics for optimal gastrointestinal health. If you are searching for digestive balance and optimal health, start giving your gut the extra care it needs and discover the amazing benefits and functionality of finally taking notice of our most underrated organ.
1. Eat Right
The structures of your gut are vulnerable to chronic inflammation, which can increase gut permeability. This permeability opens the floodgates to all kinds of health problems. That’s because it allows undigested food, bacteria, and viruses into your bloodstream — where they absolutely do not belong.
What causes gut inflammation? Diet is a big part of it. High fat-diets, refined carbohydrates, sugar, and alcohol are all linked to inflammation in the gut.,,, Heavy drinking not only increases inflammation and gut permeability, it also reduces immune activity in your gut mucosa. (And that’s important because most of your immune cells live in your gut.) Fiber — found in fruits, vegetables, and whole grains — helps keep inflammation in check.
What you eat is also what your gut bacteria eat. Here’s what they’d like to see on the menu: fiber, fermented foods, plant protein, and omega-3 fatty acids.,,,, Eating these foods is linked to a flourishing community of gut bacteria.
On the flipside, some foods are linked to dysbiosis, or an imbalance in helpful and harmful strains of bacteria. These include high levels of fat, refined carbohydrates, sugar, artificial sweeteners, and alcohol (except for red wine).,,,,,,,,
2. Sleep Tight
Sleep affects many aspects of your health — your mood, your ability to concentrate, your immunity, your cardiovascular health, and your weight. It also impacts your gut bacteria (especially in combination with an unhealthy diet).
When scientists disrupted the sleep of mice and fed them a substandard diet, they found the composition of mice’s gut bacteria changed for the worse. Rest is just as important for people. One study found seniors who slept well had different gut bacteria than their sleep-deprived counterparts. Researchers speculated this might be why they enjoyed better cognition too.
Sleep may even affect the structure of your gut. In another study, the gut barrier of sleep-deprived mice became inflamed and permeable.
The message is clear: To protect your gut and your gut bacteria, prioritize sleep. Exposing yourself to bright light during the day helps keep your circadian clock in sync so your body knows when it’s time to be awake and when it’s time to sleep. Reducing caffeine intake in the late afternoon and exposure to blue light from electronic devices in the evening helps your body get ready to sleep.
3. Get a Move On
You know exercise is good for you. Turns out, it’s also good for your gut bacteria. Exercise increases their numbers (the number of bacteria in your gut) and diversity (the number of bacterial species that are represented there). Different species of bacteria have different benefits, so diversity is a good thing for gut health.
A study comparing professional rugby players to regular folks found the athletes had more microbial diversity. Another study found people’s cardiovascular fitness could predict the diversity of their gut bacteria.
How much should you exercise? Ideally, you want to get in at least five 30-minute sessions of moderate-intensity exercise or three 25-minute sessions of vigorous activity per week. A leisurely bike ride, light yard work, or a brisk walk all count as moderate. Examples of vigorous exercise include hiking, running, and swimming laps. But experts agree that some is better than none. If all you can manage is a 10-minute walk every day, you’ll be better off than being completely sedentary.
4. Question Antibiotics
Antibiotics kill bacteria — that’s what they’re designed to do. Unfortunately, they don’t discriminate between good bacteria and bad bacteria. Sometimes antibiotics are medically necessary (even lifesaving), but they are overused, according to the Centers for Disease Control and Prevention. When you are prescribed an antibiotic in a non-emergency situation, ask your doctor if a wait-and-see approach is a possibility.
One place you definitely don’t need antibiotics is in your food. Choose organic meat and dairy products to avoid exposure to antibiotics that are routinely given to conventional livestock. Avoiding antibacterial cleansers is another way to lessen your contact. Plain soap and water do the job just fine.
5. Ditch the Cigarettes
Smoking is a deadly habit. It’s linked to cancer, emphysema and other respiratory illnesses, heart disease, and stroke. You know this. What you may not know is that smoking is also deadly for your gut bacteria and may harm your gut architecture. Smokers are more likely to suffer from dysbiosis, and people with Crohn’s Disease (a kind of inflammatory bowel disorder) are more likely to smoke.
No one ever said it’s easy to quit smoking — it’s not! — but your lungs and your gut bacteria will thank you if you do. Don’t be discouraged if you don’t succeed on the first try. (Few people do.) Try, try again.
Probiotics introduce friendly bacteria to your gut, but if your gut is not a welcoming habitat for them, they won’t stick around.
• The first step in building a healthy gut is addressing the crux of the issue: poor gut architecture.
• Chronic inflammation can damage the structures of your gut and impair your gut barrier function.
• Too much fat, refined carbohydrates, sugar, and alcohol contributes to inflammation in the gut. Go easy on these foods.
• A diet rich in fiber, fermented foods, plant protein, and omega-3 fatty acids helps you maintain a thriving community of helpful bacteria. Chow down on fruits, vegetables, whole grains, fatty fish, walnuts, yogurt, lentils, and beans.
• Healthy sleep protects your gut from inflammation and permeability. It also supports your gut bacteria. To keep your circadian rhythm in sync, expose yourself to bright light in the day and avoid blue light from devices at night.
• Exercise promotes healthy numbers and diversity of gut bacteria. Lace up those sneakers or just go for a walk in your neighborhood. And remember — some exercise is better than none!
• Smoking is detrimental to your gut bacteria and may damage the structure of your gut. It’s time to quit.
• To keep your good bacteria from being wiped out, avoid unnecessary antibiotics in medicine, food, and cleaning products.
• Take Previlli™ to provide your gut bacteria with the fiber they love. Previlli™ also supports all four key components of your gut architecture with carefully tailored ingredients.*