Diet & Nutrition

FDA Approves New Fish Oil Drug to Protect Against Heart Disease

Because heart disease is such a common cause of death, claiming a life every 37 seconds, finding more effective treatments is a primary concern in the medical community. New research has led to the discovery that the omega-3 fatty acids in fish oil may serve as an effective supplemental treatment for reducing the risks of developing cardiovascular disease by lowering the levels of triglycerides, or fat cells, in the blood. As a result of this research, a new fish oil drug which works by keeping triglyceride levels in check was recently approved by the FDA as an adjunct treatment for heart disease. In approving the new fish oil drug, the FDA specified that it is especially effective in adults with elevated triglycerides, or levels reaching more than 150 milligrams per deciliter.

FDA Approves Fish Oil Drug to Help Reduce Heart Disease Risk

The new fish oil drug, called Vascepa, contains a potent omega-3 fatty acid called eicosapentaenoic acid (EPA). While this compound is naturally found in fish oil, the FDA advises that for maximum effectiveness it should only be prescribed to patients with exceptionally high triglyceride levels and that it should be used along with other treatments designed to lower the risk of a cardiovascular event. Additionally, it is cautioned that patients keep a close eye on their cholesterol levels while taking Vascepa.

Although the exact mechanism by which the drug works to lower triglyceride levels is unknown, in-depth research has concluded that it is effective. When taken as a part of an overall treatment plan, the fish oil-based drug lowers the amount of triglycerides in the blood, which reduces the risk of fat cell build-up. As more fat cells populate the blood supply, the arteries stiffen and become narrower, inhibiting the flow of blood. As a result, the risk of a heart attack or stroke is increased. By keeping the triglycerides low, Vascepa reduces the risks that this chain of events will occur.

In a recent clinical trial, researchers selected a group of 8,179 adults, aged 45 or older. Each subject exhibited previous heart, cardiovascular or metabolic problems. The subjects chosen for the trial also had additional risks for cardiovascular disease. Those subjects given the drug were found to exhibit a lower risk of suffering from a cardiovascular event than those who did not take the drug. While cardiovascular problems were reduced by 33 percent for those who took the drug, it was also found that people with a history of atrial fibrillation were at a greater risk of suffering from those events. Also, it was noted that those who suffer from fish or shellfish allergies should take the drug only under the close supervision of their doctors.

The Health Benefits of Omega-3 Fatty Acids

The heart isn’t the only organ that benefits from a regular intake of omega-3 fatty acids. In fact,omega-3’s have such a strong effect on the brain and nervous system that they can be used to impact the symptoms of multiple sclerosis. In other studies, a low-fat diet that relies on oily fish has been shown to be effective in lowering the risks of developing colon cancer and prostate cancer.

Consuming more omega-3-rich foods can also reverse the onset of post-partum depression, according to a separate study. The researchers involved in that project recommend eating fish rich in omega-3 oils at least twice per week. Additionally, the proteins and minerals found in fish can be beneficial to our health.

There are a number of cognitive and emotional health benefits that can come from an increased intake of omega-3 fatty acids. A study involving children found that consuming more fish per week improved behavioral problems associated with ADHD. In a separate research project, it was found that memory recall was improved in young adults, although the researchers could not verify that the omega-3 exposure would help prevent cognitive decline in later years. Regular consumption of omega-3-rich foods may also reduce the risks of developing Alzheimer’s disease, lower the frequency of epileptic seizures, prevent age-related vision loss and may reduce the risk of psychosis.

What Are the Best Sources of Omega-3 Fatty Acids?

If you’re not a big fish eater, getting omega-3 fatty acids through vitamin supplements is a convenient alternative. While taking a supplement in addition to eating a healthy supply of fish didn’t seem to increase the benefits to cardiovascular health, cancer risks and other medical conditions, choosing one or the other did provide those benefits. In either case, adding more omega-3 to your diet won’t completely eliminate these health risks, but it will reduce them.

Other than taking a fish oil supplement or eating more oily fish, there are other natural ways to get more omega-3’s. The compound is also found in flax, hempseed, perilla oil, chia seeds and spirulina. Although dark, leafy green vegetables, including fresh basil, also have omega-3 fatty acids, the content is lower than it is in fresh wild-caught oily fish. To obtain the highest concentrations of omega-3 fatty acids, eat more sardines, herring, anchovies, trout, mackerel and salmon. To gain the maximum health benefits, two to three servings per week are recommended.

While eating more seafood is beneficial, the type of seafood you eat must be taken into account. Larger fish, such as king mackerel, shark, tilefish or swordfish, will have larger concentrations of mercury, so children and pregnant women should be especially wary of eating them. To obtain a good supply of healthy fish oil without increasing mercury exposure, stick with canned light tuna, catfish, pollock and salmon.

Chili Pepper Compound Capsaicin Reduces Mortality Risk, Says New Study

Dec 20 by Ewcopywriting

People all over the world love spicy foods — and chili peppers in particular — but these potent peppers may do more than just add flavor to our favorite meals. According to a recent study conducted at Italy’s Mediterranean Neurological Institute, eating chili peppers may benefit longevity. In particular, the researchers found that capsaicin reduces mortality risk by positively affecting cardiovascular health and metabolic rates in adults.

New Research Finds Capsaicin Reduces Mortality Risk

In conducting their research, the team studied surveys from subjects in the United States and China, ultimately noting that those who ate more chili peppers exhibited reduced early mortality rates. Taking their research a step further in a separate study, the team then observed the ways in which capsaicin affected lipids in the blood in an attempt to uncover exactly how the compound improved mortality.

In this second study, they included 22,811 adults, aged 35 or older. The subjects were observed for a period of 8.2 years on average. For each participant, supplemental factors that could affect the outcome of the study, such as activity levels, smoking, alcohol consumption and medical history, were accounted for in advance. The subjects were asked to complete questionnaires about their eating habits, which included questions about their consumption of chili peppers.

After reviewing the answers to the questionnaires, the research team found that 24.3 percent of the subjects admitted to heavy consumption of chili peppers. In the terms of the study, this meant they consumed chili peppers at least four times per week. Additionally, 33.7 percent of the group reported that they consumed chili peppers rarely, or not at all. The researchers found that those participants with the heaviest chili pepper consumption had a 23 percent lower risk of early mortality from all causes when compared to those who rarely or never ate chili peppers.

The Effects of Capsaicin on Cardiovascular Health

Looking specifically at how chili peppers affected cardiovascular health, the researchers found that there was a 34 percent lower risk of death by cardiovascular events as a result of heavy chili pepper consumption. In particular, the risks of early mortality resulting from cerebrovascular incidents and ischemic heart disease were dramatically lowered.

The team was surprised to discover that the type of diet had little to no impact on mortality in the study. Whether the test subjects ate a Mediterranean or a typical Western diet, the benefits from eating chili peppers was not affected. Although these factors had no impact on the results of the study, the research team also noted that highly educated, older males tended to eat the most chili peppers. Those who ate more chili peppers also more commonly suffered from type 2 diabetes, high blood pressure, obesity, and higher blood lipids. For this reason, the scientists conducting the study concluded that the process by which chili peppers reduces mortality does not affect other cardiovascular disease risk factors.

The researchers noted that this study could not establish a causal relationship, so further research is needed. In the meantime, there’s enough evidence to suggest that the capsaicin in chili peppers can help improve longevity. Since eating more chili peppers isn’t appealing to some people, an alternative is to take a daily supplement that contains capsaicin. Taking a daily supplement can help you enjoy the benefits mentioned here without actually having to consume more chili peppers each week.

Other Capsaicin Health Benefits

Besides findgins that capsaicin reduces mortality risk, previous research has found that capsaicin is also beneficial in alleviating chronic pain, such as that caused by arthritis. When the compound is formulated into a topical lotion or cream, it affects how pain signals are transmitted from the nerve endings to the brain. As a result, pain sensations are reduced or eliminated altogether. It has been found effective in treating the pain caused by rheumatoid arthritis, osteoarthritis and fibromyalgia.

Topical capsaicin treatments are generally safe, but people with sensitive skin may want to use the product with caution. In some cases, it can cause skin irritation at the application site, including rashes, burning sensations and redness. Itching and swelling may also occur in some instances. Even if these symptoms are experienced, they often disappear after a short time of continued use. They rarely reappear, except in cases of extreme temperature changes, or when the skin is exposed to extremely hot or cold water.

In another previous study, conducted at Marshall University’s Joan C. Edwards School of Medicine, it was found that capsaicin may help prevent cancer from metastasizing, or spreading to other parts of the body. The research involved adapting capsaicin into medicinal compounds that didn’t produce the same adverse side effects as those caused by chili pepper consumption.

Of the three products tested (capsaicin, capsiate and capsiconiate), only capsiconiate had no effect on test mice. Capsiate was found to prevent cancer cells from invading nearby cells, which is the first step in a process that leads to metastasis. They also found that mice who were treated with capcaisin had less metastatic cells than those who did not receive any capsaicin-related product. The researchers hope that future studies will lead to a natural capsaicin treatment for lung cancer that could help prevent the spread of the disease without subjecting the patient to adverse side effects.

Effects of Probiotics May Differ in Men and Women

Dec 18 by Ewcopywriting

Probiotics are beneficial bacteria that comprise the flora of an individual’s digestive tract. However, unlike potentially harmful organisms, these bacteria help promote healthy digestion and overall general health. Specifically, probiotics, or “friendly bacteria,” help the body process foods and curtail or eliminate several digestive problems such as gas, bloating, indigestion and diarrhea. A healthy gut microbiome also contributes to immune system health, among other things. Incorporating probiotic-rich foods in your diet or supplementing with a probiotic formula can help ensure a healthy gut microbiome; however, new research suggests the effects of probiotics may differ in women and men.

The Connection Between Probiotics and the Immune System

Scientists opine that aside from maintaining a healthy digestive system, probiotics also exert a positive impact upon other bodily systems including the skin, the reproductive tract and oral health. That said, researchers also stress that these substances play a most crucial role in maintaining optimal immune-system health.

Relatively recent scientific studies have found that probiotics may be receptive to certain genes that stimulate the body’s immunity. Further investigation has concluded that the administration of probiotics might prove effective in treating or potentially preventing autoimmune disorders like eczema, nasal and systemic allergies and possibly certain viral infections.

Healthy Intestinal Flora Support the Immune System

The vast majority of the bacteria found inside the body, both good and bad, are situated within a section of the large intestine. This region is called the gut microbiome. Scientists say more than 1,000 types of microscopic organisms reside here and many of them execute important systemic functions.

Many issues can impact gut flora such as illnesses, the foods and beverages you consume, the use of medications like antibiotics, lifestyle habits and stress. However, if any one of the preceding issues upsets this balance, the afflicted person could stand at greater risk of developing a host of ailments. Thus, maintaining an optimal balance of healthy gut flora is crucial to one’s general health.

The Effects Of Probiotics on Men and Women

Recent research has discovered that probiotics might impact men and women in different ways. Intending to put this theory to the test, a team of English scientists representing Reading University studied the impact probiotics had on both male and female infant piglets.

In the study, researchers administered pro- and prebiotic products to each subject and then carefully examined immune system components of both genders. They discovered that, at approximately one-month old, discernible differences could be noted between the males and females regarding the composition of immune cells, antibodies and immune system molecules.

Male and female subjects were administered a variety of different substances. In certain instances, each gender experienced far different reactions. Researchers suggest that such occurrences might indicate that each gender’s bodies and immune systems develop differently. Therefore, pro- and prebiotics that produce a certain response in one sex may not in the other.

The Importance of These Findings

The study’s lead researcher opined that gender has a profound impact on how the immune system develops. With this in mind, it becomes evident that probiotics, while healthy and vital to one’s general health, are not necessarily a one-size fits all type of product. Certain probiotic and prebiotic substances are more likely to yield better results based upon how they interact with the body chemistry of the individual ingesting them. Furthermore, the researchers believe that probiotics could play an important role in addressing specific illnesses; however, gender will be a critical factor for those conducting future research studies.

How to Balance Gut Flora

Despite the study’s findings, researchers also opine that the ingestion of pre- and probiotics is still critical to optimal health. Fortunately, probiotic and prebiotic ingestion can be achieved by:

Consuming Certain Foods

Numerous foods contain prebiotic/probiotic substances. Specific foods include:

Yogurt

Yogurt is well-known for containing gut-stabilizing flora. However, not all yogurt contains these substances. It is important to check the labels and purchase only products designated as containing probiotics.

Produce

Several fruits and vegetables are rife with prebiotics. The substances are especially plentiful in onions, garlic, artichokes, leeks, pickles, cabbage, asparagus and bananas.

Cheese

Certain cheeses contain high levels of probiotics. The ones considered most plentiful are gouda, cottage cheese, cheddar and mozzarella.

Soy-Based Products

Spices and other products that contain soy such as miso, tempeh and tofu are all valuable and fruitful sources of probiotics.

Taking a Probiotic Supplement

Fortunately, individuals who do not frequently consume dairy products or produce can still ingest adequate supplies of prebiotics and probiotics through supplementation. Look for a high-quality formula that provides both prebiotic and probiotic ingredients, such as Florachron. Proper usage of this product can help the intestinal tract achieve or maintain an optimal balance of bacteria. That said, supplementation should not be viewed as a means of curing any potential health issue. Prebiotic and probiotic supplements should be used in conjunction with a nutritious diet and a healthy lifestyle.

New Study Suggests Flavonoids Protect Against Colorectal Cancer

Dec 13 by Ewcopywriting

Colorectal cancer goes by many names, including “bowel cancer” and “colon cancer,” largely because it’s a general term used to describe any cancer that develops in the rectum and the colon. According to the American Cancer Society, it can affect one in 21 men, making it the third-leading cause of cancer-related deaths in males. Although slightly less common in women, colorectal cancer is still the second-leading cause of cancer deaths among females. These rates have been steadily decreasing in recent years, because improved screening processes, combined with advancements in the treatment of the condition, have been improving the rate of recovery. According to new research, certain fruit and vegetable constituents called flavonoids protect against colorectal cancer, adding to the benefits that these natural plant ccompounds provide.

What You Should Know About Colorectal Cancer

As with most types of cancer, when it comes to colorectal cancer, an early diagnosis leads to better results from treatment. While your doctor can use state-of-the-art screening equipment to confirm a diagnosis, it’s important for the average person to be able recognize the symptoms of colorectal cancer. If the following symptoms occur frequently or persistently, or if you develop several of the symptoms listed here, you should consult a doctor as soon as possible.

changes in bowel movements, including increased constipation or diarrhea
feeling that the bowel isn’t empty after the movement
bloody or black stools
bleeding from the rectum
bloating of the abdomen, sometimes accompanied by pain
feeling full even without eating
fatigue, or a loss of energy
unexplained weight loss
lump in the abdomen or rectum, which your doctor will feel
unexplained iron deficiency

While colorectal cancer can be treated with chemotherapy and radiation therapy, surgery is more common. The surgeon will remove the tumor and any neighboring lymph nodes in the area. This will reduce the chances that the cancer will come back. In more serious cases, the rectum may need to be removed. In that case, the individual will have to wear a colostomy bag to collect stools and drainage. If the ends of the bowel can be joined, the colostomy bag may only have to be worn temporarily.

In some cases, it may be able to treat colorectal cancer without surgery. A process called ablation kills the tumor without having to remove it physically. Radiofrequency treatment is the most common method, but ethanol or cryosurgery can also be effective. It will be up to you and your doctor to determine the best treatment method for your situation.

New Studies Unveil Evidence That Flavonoids Protect Against Colorectal Cancer

It has been long believed that flavonoids protect against colorectal cancer, but, until recently, it was unknown how this process works. Researchers at South Dakota State University were investigating the positive effects that aspirin has on preventing colorectal cancer, which led them to find that a key component in this process is 2,4,6-THBA, or 2,4,6-trihydroxybenzoic acid. Although found in aspirin, the team wanted to extend their research by looking for a natural source of the compound, which is present in salicylic acid.

Through their research, they found that 2,4,6-THBA is also produced as the body digests the flavonoids found in natural plant-based foods. Once the flavonoids have been broken down, 2,4,6-THBA is sent to the colon, where waste collects and waits to be dispelled from the body. Once a protein called SLC5A8 transports 2,4,6-THBA to the cells in the colon, the acid slows the process of cell division. As this process becomes inhibited, more time is provided for the cell to repair itself. Once the cell is healthy, it’s no longer vulnerable to cancer growth.

How Can You Get More Flavonoids?

This latest study suggests that introducing more flavonoids into your diet will help initiate the process that prevents the development of colorectal cancer. There are several natural ways you can get more flavonoids. In general, fruits and vegetables with red or yellow skins have higher concentrations of flavonoids. This is because flavonoids help these plants develop their pigmentation.

Take a Daily Supplement

In addition to eating the foods listed below, you can increase the flavonoids in your body by taking a supplement. For instance, Vitachron Male and Vitachron Female contain two types of flavonoids (lutein and lycopene) to help your body benefit from these powerful molecules. Adding a supplement like Vitachron to your daily routine will help you get a sufficient amount of flavonoids even on days when you don’t necessarily eat flavonoid-rich foods.

Consume More Flavonols

As previously mentioned, there are several different types of flavonoids. Flavonol works as an antioxidant, helping to reduce the risks of cognitive disorders like Parkinson’s and Alzheimer’s diseases, while also lowering the risk of cancer. Flavonol is found in red foods, such as berries, apples, red onions, cherries, grapes and red wine.

Add Flavones to Your Diet

These flavonoids act as anti-inflammatory agents, helping the body fight the inflammation that contributes to the development of cancer, type 2 diabetes and obesity. Flavones are common in green foods, such as celery, green peppers, broccoli, olive oil, thyme, parsley and oregano.

Seek Out Isoflavones

These flavonoids can mimic estrogen in the body, but they provide some very important health benefits. They act to reduce the risks of breast, cervical and prostate cancers. Isoflavones can be found in brown foods, particularly in soybeans. They’re also common in other legumes, peanuts and alfalfa sprouts.

New Science Validates Link Between Drinking Soda and Osteoporosis

Dec 07 by Ewcopywriting

Osteoporosis occurs when the rate at which bone tissue is reabsorbed by the body exceeds the rate at which new bone tissue is produced, leading to decreased bone density. As a result, the existing bone becomes brittle and breaks more easily. In fact, frequent breaks, or those that occur as the result of minor falls, are usually the first indications that someone suffers from osteoporosis. According to the International Osteoporosis Foundation, one-third of women over the age of 50 will suffer from the condition, while one of five men will develop the condition.New research confirms the link between soda and osteoporosis, showing that people who regularly consume soda face a higher risk of weak and brittle bones.

The Facts About Osteoporosis

In a healthy person, the body continuously generates new bone and reabsorbs old tissue at a steady rate, so the overall strength of the bones are kept at optimum levels. An individual’s bones are their strongest in their 20s and, as they reach age 30 or 35, their bones begin to weaken. Bone growth slows as we get older and post-menopausal women in particular are at risk of weakened and brittle bones.

While changes in diet and lifestyle can affect your risks of developing osteoporosis, there are some risk factors that cannot be altered. For instance, a reduction in estrogen production inhibits bone growth, which explains why post-menopausal women face the greatest risk. Additionally, Caucasians and Asians face the highest risk among ethnic groups. Genetics also seem to play a factor, and a history of osteoporosis in the family boosts the chance that others in the family will experience bone loss problems. Finally, people who have had fractured bones in the past are more likely to develop osteoporosis as they reach their senior years.

New Research Links Soda and Osteoporosis

While we have known that the acids used in soda attack bone, new research has found that it’s more destructive than previously thought. The latest research found that drinking just two servings of soda a day can increase the risk of hip fracture in post-menopausal women. The study found that teen girls and young women who regularly drank two or more servings of soda per day exhibited reduced levels of minerals in their bones. Using information taken from the Women’s Health Initiative, the researchers wanted to see how soda consumption early in life would affect bone health later.

Examining data from 72,342 subjects, the research team hoped to confirm the link between soda and osteoporosis. The participants, who were all post-menopausal women, were asked to complete a survey that included questions about their dietary habits and soda consumption. Once accounting for other factors, such as ethnicity, body mass index and coffee consumption, the researchers confirmed a link between soda consumption and the development of osteoporosis.

Specifically, the study revealed that women who consumed a minimum of 14 soda servings per week faced a 26 percent higher chance of experiencing a hip fracture. The increased risk was compared against women who consumed no soda. While the study did suggest that bone weakness was increased by degrees of soda consumption, the researchers did not test for bone mineral density in this study. On its own, the study’s researchers admitted that the study did not necessarily establish causation. However, when looking at the results of this study in relation to previous research on the effects of soda consumption, there seems to be a clear connection between soda consumption and bone health. The authors of the study recommend more research into soda and osteoporosis, but they also suggest that limiting soda intake can only have positive effects on overall bone health.

Tips for Reducing Osteoporosis Risks Naturally

Fortunately, there are some actions you can take to naturally improve bone health and limit your risk of developing osteoporosis. In general, eating a healthier diet and living a more physically active lifestyle are essential to keeping bones and musclse strong. The following tips provide more specific suggestions to help you get started.

Resistance Training

While all types of exercise are beneficial to your health, weight training and resistance exercises will build bone and muscle strength. If you don’t have the ability to join a gym and use free weights or weight machines, you can use your own body to build bone strength. Sit-ups, push-ups and chin-ups are great for building both strength and endurance.

Eat More Plant-Based Foods

Fruits, veggies, nuts and seeds are all packed with the vitamins your body needs to maintain bone strength. Additionally, these foods contain powerful antioxidants that help eliminate inflammation and fight off free radicals. The nutrients in plant-based foods are more beneficial when you eat a variety of different foods, so try to select foods based on their color and eat foods from every color group.

Take a Dietary Supplement

Even if you are eating more plant-based foods, you may not be getting enough of certain vitamins. You can change that by taking a supplement that’s engineered to promote better bone health, such as Osteochron. Calcium, vitamin D and vitamin C are just a few of the bone-friendly nutrients included in this supplement. Other ingredients like vitamin K, magnesium and MSM also help protect against inflammation and promote healthy bones.

Get Better Sleep

Getting at least seven to eight hours of sleep per night is essential to physical and emotional health. It has also been found to benefit bone health. The opposite is also true; in one study, it was found that people who only slept for six hours a night had much higher risk of developing osteoporosis. If you’re having trouble sleeping, it can help to limit exposure to electronic devices for at least an hour before bedtime, reduce your caffeine intake and engage in relaxation techniques before going to bed.

Gut Microbiome and Aging: Can Maintaining Healthy Gut Bacteria Help Turn Back the Clock?

Dec 04 by Ewcopywriting

New research has linked the gut microbiome and aging, suggesting that maintaining a healthier gut can help you feel younger for longer. A study conducted at Singapore’s Nanyang Technological University focused on the effects of transferring the more diverse gut microbiota of older mice into the guts of younger mice. Once the transfer was complete, the younger mice were examined and the researchers found that the transplanted microbes helped to stimulate the functioning of neurons in the brains of the mice. Amazingly, the mice also exhibited signs that the aging process was slowed through the transfer of microbes.

Research Links Healthy Gut Microbiome and Aging

Previous studies have shown that the gut microbiome changes as we age. The recent study involved transferring the gut microbiota from 24-week old mice to mice that were only six weeks old. Within eight weeks, the research team noted that there was more advanced neurogenesis and a boost in intestinal growth in the younger mice. These changes were accompanied by an increased growth of butyrate, which is a short-chain fatty acid.

Produced by bacteria in the gut microbiome, butyrate helps the body fight off a number of healthy threats. It’s especially effective in protecting against IBD (inflammatory bowel disease), diabetes, obesity and colorectal cancer. As specific gut microbes are enriched, those types of bacteria ferment the dietary fibers that are ingested by an individual. This process results in a higher production of butyrate in the colon. Once activated, butyrate helps the body produce more of a hormone called FGF21, which is associated with longevity.

In addition to stimulating FGF21, butyrate also boosts the production of the proteins AMPK and SIRT-1. This is important in that these proteins regulate the metabolism. SIRT-1 in particular helps the immune system fight off disease by reducing mTOR signaling. Lower levels of mTOR signaling can be beneficial because it lowers the risks of cancer and inflammatory diseases.

The research team also found that the transplanted microbiota resulted in growth of the large and small intestines. When given butyrate directly, test mice exhibited similar intestinal growth as well as improved neurogenesis.
The results of this research indicate that the answer to treating degenerative diseases, as well as slowing aging in general, may involve altering the gut microbiome. This may help lead to natural treatments for certain age-related conditions, encouraging additional research into this area of study. In the meantime, we already know that maintaining a healthy gut benefits us in a number of other ways.

Why is a Healthy Gut Microbiome Important?

Even before scientists found a connection between the gut microbiome and aging, researchers had discovered that the bacteria and other microbes in the gut are essential to human health. The gut microbiome is host to trillions upon trillions of microbes with each one influencing the health of the individual. Additionally, the gut microbiome is like a fingerprint in that no two are exactly alike. Up to two-thirds of your gut’s microbiota is unique to you, influencing health-related issues, such as how efficiently your digestive system functions and how your body reacts to certain foods.

Since the gut microbiome is responsible for extracting vitamins from food and helps process them for use by the body, this community of microbes helps support the body’s immune system. Each microbe in the gut microbiome serves a unique function, such as affecting the risks of obesity or type 2 diabetes. For this reason, those with more diverse microbiomes are generally healthier and can face a lower risk of certain diseases.
We also know that the gut microbiome changes as we grow older and expose ourselves to more environmental factors. In addition to the foods we eat, environment, stress and lifestyle habits all affect the diversity of the gut microbiome. Just a few of the conditions affected by the health of the gut microbiome include:

obesity
cancer
emotional health
autism

How Can You Develop a Healthier Gut Microbiome?

While you start forming the basics of your gut microbiome from birth, there are things you can do to promote a more diverse gut even in adulthood. From altering your eating patterns to engaging in healthier activities, these changes can help you introduce a broader range of helpful bacteria into your gut.

Add More Diversity to Your Diet

Especially in the U.S., few people eat a truly broad range of foods, relying primarily on processed foods. Instead, try adding more color to your diet by choosing a wider variety of fruits and vegetables. Each type of plant-based food contains different types of bacteria, so eating a wider range of foods will help diversify your gut microbiome.

Eat More Fermented Foods

Products, such as yogurt, sauerkraut and kimchi, help convert sugars into organic acids. This process helps reduce the number of bacteria in the body that promote inflammation. Both adults and children can even help alleviate lactose intolerance by adding more plain yogurt to their diets.

Eat Whole Grains

Whole grain products aren’t as easily digested, allowing them to pass through to the large intestine. Once there, the gut breaks down the grains into helpful types of bacteria. The microbes derived from whole grains, such as Bifidobacteria, Bacteroidetes and lactobacilli, help produce a feeling of hunger, limiting the temptation to overeat. These types of bacteria also reduce inflammation and promote better heart health.

Add a Probiotic Supplement

Finally, taking a daily probiotic/prebiotic supplement can also help improve gut health. Probiotics help by boosting the overall health of the gut microbiome and improving the body’s metabolism. Probiotics also help certain types of bacteria function better, which may be why people suffering from some medical conditions are helped by taking this type of supplement.