8 Ways to Improve The Gut Microbiome for Better Health

The bacteria living in the gut play a very crucial role in our overall health. All these beneficial bacteria are known to boost the immune system, help the digestive system, and are important for our hormonal balance and the health of the brain. This complex ecosystem of bacteria living in our gut is called microbiome and there is always a changing balance between “good” and “bad” bacteria which is easily affected by lifestyle, diet and emotions. In the gut there are lots of nerve cells and that is why it is often referred to as the gut brain. The gut brain is directly affected by the microbiome, that is why health issues in the gut will change your mood and can even result in depression or anxiety. How to improve the gut microbiome?

1. Reduce Stress

Actually, you cannot reduce the stress coming your way, you can only alter your response to it, you can change your perception of the situation and as a result experience less stress. The health of the gut is easily distyrbed by negative emotions or an emotional breakdown, you may have heard of a “nervous stomach” of a “nervous belly”. Many people actually experience a lot of digestive issues due to high levels of stress. At the end of the day, the decision on how to respond to a situation is yours, check your priorities and see if you can alter the way you are used to reacting to stressful situations in your daily life. Find ways to support your nervous system by pleasant activities, massages, mediation, yoga, cold laser therapy and supplements.

2. Less Sugar, Sweets and Sweeteners

The bacteria in the gut is feeding on something, so the bad bacteria is actually feeding on sugar, sweet foods and even sweeteners. In order to support your microbiome, you will need to limit the consumption of refined sugar and simple carbohydrates like white flour, white rice, pasta, etc. Some people think that they need to limit the consumption of sweet fruits but if you eat them in moderate amounts, they are actually beneficial for gut health as they are full of enzymes, vitamins and minerals. Always prefer to eat the whole fruit instead of a fresh fruit juice, as the sugar in the juice is released in the bloodstream much faster.

3. Take probiotics, prebiotics and fermented foods

Probiotics can reduce inflammation, can improve the fine balance of good and bad bacteria in your gut by bringing more of the good types in. You can take them in the form of supplements or choose the natural source – fermented foods. Fermented foods like kimchi, kefir, sauerkraut, etc. are delicious and very beneficial for your microbiome, so try to include them in your diet. Also, some foods like asparagus, banana, artichoke and more, are a good source of indigestible fiber which is the food for the good bacteria in your gut. 

4. Exercise regularly 

Active lifestyle will improve your overall health in many ways as when you move, walk or exercise, more oxygen is entering your body, the circulatory and lymph system are stimulated and detoxifying processes are initiated. When you train your muscles, you develop strength and the digestion is improved. Regular activity increases the variety of bacteria species in your gut, improving the immune response to illness and inflammation. It will also help with maintaining a healthy weight and losing the excess weight, making it a good prevention of obesity. 

5. Support the gut health with cold lasers

Nowadays, more and more people experience the benefits from cold laser therapy which can be very beneficial in treating a wide variety of health conditions. Cold lasers can be used as prevention and to support the work of different organs and systems in the body. The coMra therapy is an advanced technology combining a cold laser with magnets and light diodes, specially modulated in order to induce the healing processes in every cell and organ. You can apply coMra as a prevention in order to support the gut or as a healing method when you have a health condition. 

It is a very gentle way to help your own body and awakening its natural abilities to heal itself. For the gut, you will need to place the coMra device on your gut, on different points for several minutes at 5Hz, 2-3 times per week in order to boost the good bacteria and to improve the digestive system. For more specific treatment protocols, you can refer to the coMra User Guide and find the most suitable program for yourself. All the protocols can be combined in order to achieve the best result in your case. Universal treatment protocols are also very versatile and effective for all kinds of conditions or when used as a prevention program.

6. Get enough sleep

Hormonal imbalances, stressful lifestyle, health conditions, anxiety or emotional stress can affect the quality of your sleep. Sleep deprivation is actually putting a lot of pressure in your mind and body, it will affect the gut microbiome too. Irregular sleep habits and sleep disorders will negatively affect the gut flora in your body and can cause inflammation. Setting up a sleeping routine is very helpful when you want to improve your sleep – limiting screen time before going to bed, listening to calm music, taking a shower, reading a book, etc. You can find the best evening routine for your personality. In order to calm down the nervous system, you can drink herbal teas and apply a short cold laser treatment protocol. In the coMra User Guide, Universal treatment protocol-5 is very suitable to be applied in the evening, before going to be. This will improve the quality of your sleep and will support gut health. 

7. Avoid taking antibiotics

Medication, food additives and most of all antibiotics will negatively affect your gut. Antibiotics will literally erase all the bacteria in your gut, both the bad and the good. That is the reason why antibiotics are prescribed together with probiotics in order to soothe that effect on the gut. However, the best strategy is to avoid taking antibiotics unless it is absolutely needed. Once the gut microbiome is distubed, it will take months to return its natural balance. With age, the time to restore the gut balance will increase, so try to cut the intake of antibiotics, aggressive medications and processed food with lots of additives and preservatives. 

8. Avoid toxins and aggressive chemicals 

When we use household cleaning products, we have to be aware that these chemicals are very aggressive and can affect the gut microbiome and the hormonal balance in the body. The less of these products we use, the better. Try to avoid inhaling cleaning products or disinfectants very often as they can easily enter your bloodstream through the lungs causing known and unknown effects on your health, use them rarely and exchange them for more natural options. Cosmetics is another way for all kinds of substances to enter your body. Some ingredients are known to be endocrine disruptors and might be potentially harmful for the gut microbiome too. Always choose, if possible, natural or organic skin care with minimum ingredients.

To start using coMra, first search your health issue in the coMra User Guide. If you can find it, start applying the relevant to it treatment protocol. If you do not find it, start with coMra Universal 3 and coMra Universal 5 protocols. If you have questions and need support by an expert, please contact us..

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