Page 6 - SA Lifestyle Magazine

A Winning Recipe
Diet plays a key role in cultivating and maintaining a diverse gut microbiome populated with beneficial bacteria. The Mediterranean diet, mentioned earlier for its many phytonutrient benefits, is associated with a diverse, healthy gut microbiome pattern.1 In comparison, less healthy diets high in processed foods, saturated fat, and sodium with low fruit and vegetable intake are linked to microbiomes that are less diverse and balanced, with fewer beneficial bacteria.
Fruits and vegetables are rich in dietary fibre, a type of carbohydrate that cannot be digested by human enzymes. Certain strains of gut bacteria ferment certain dietary fibre types into beneficial short-chain fatty acids.1,9 Dietary fibre promotes digestive regularity, helps lower blood cholesterol levels, and may play a role in increasing feelings of satiety,
or fullness. An unhealthy diet, low in fibre
and high in refined sugars and saturated fats, can contribute to a compromised, weak digestive functioning, which is linked with unhealthy gut microbiome composition.1 Adopting healthier dietary habits is the best
way to strengthen gut microbiome health in the long term.
Another way to modify the gut microbiome is with probiotics, live microorganisms intended to have a positive effect on the population of good bacteria and the beneficial compounds they produce.10 Probiotics are naturally present in certain fermented food and drinks, like yoghurt, kefir, kombucha, sauerkraut, and miso.11 Probiotic supplements can deliver highly concentrated amounts of select microorganisms chosen for their effects. A review of 45 studies found that in healthy adults supplementing with certain live probiotics can have a positive impact on the gut concentration of those beneficial organisms.12 Evidence also supported the role of probiotics supplements in improving immune system responses
and gastrointestinal health.
Jumping for Joy
Exercise is a critical component of a healthy lifestyle, and research shows it can also contribute to a happy life. A study of over 2,300 healthy adults revealed that after controlling for demographic characteristics like income level and marital status, participants with high and moderate physical activity levels had significantly greater happiness and life satisfaction scores than those with low activity levels.13 A large meta-analysis that covered adolescents and children found similar results; physical activity was significantly associated with higher measures of psychological well-being like self-image, happiness, and satisfaction with life.14
Exercise causes the brain to release more dopamine, a neurotransmitter involved in experiencing feelings of pleasure and motivation.15 Other molecules released by physical activity bind to endocannabinoid and opioid receptors, responsible for the “runner’s high,” a sense of euphoria following high- intensity exercise. Recent evidence suggests physical activity also impacts diversity in the gut microbiome, thus influencing the gut- brain axis.16
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