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Go with Your Gut: The Science Behind Your Gut Bacteria

Go with Your Gut: The Science Behind Your Gut Bacteria

“Going with your gut”, a common phrase meaning to go with your feelings and intuition now has another meaning. Beyond a sixth sense, going with your gut can now reference that you are focusing on something much larger- about 100 trillion times larger, in fact. You read right, 100 trillion times. What am I talking about? If you guessed gut bacteria (aka the microbiome, microbiota, or microflora) you are correct!

But what exactly is gut bacteria, what does it do for my health, and how can I support a community of 100 trillion cells?!

100 trillion? Really?

Yup, turns out the microbiome and Zimbabwe’s currency (their 100 trillion dollar note actually exists) have something in common. If you are thinking that 100 trillion sounds like a crazy large number, you are not alone. Many friends and family members have asked me a variation of the following question: “How do 100 trillion cells fit in my gut?” My response usually involves something to the extent of “Bacteria are really, really small.”

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That’s cool and all, but what are bacteria?

So glad you asked! Bacteria are tiny (microscopic!) single celled organisms. Bacteria are extremely prevalent on Earth, having been found in disparate locations ranging from 40 miles up in the atmosphere to miles underneath the ocean’s surface. Additionally, bacteria are found throughout the human body.

Large communities of bacteria on the skin, in the gut, and reproductive organs make up distinct profiles, classified as the microbiome. Microbes can be divided into classes based on different characteristics, with some classes contributing to health, while others classes cause infection and disease. For the microbiome, there are three predominant microbial classes that have been associated with a “healthy” microbiome: Bacteroidetes, Actinobacteria, and Firmicutes.

What’s with all the health hype? 

Recent research has shown that the microbiome positively promotes health by aiding in digestion, providing energy and nutrients that are difficult to acquire, outcompeting harmful bacteria, and training the immune system. Sounds great, right? I think those are enough reasons for all of the recent interest and coverage. However, it’s not the only piece of the puzzle.

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Just like most good things have fine print, the microbiome is no exception. Altered microbiome profiles have been linked to chronic diseases like obesity, inflammatory bowel conditions, cancer, and cardiovascular disease, and much is still unknown about these interactions and associations.

So what can I do to nourish my microbiome?

Nourishing your microbiome starts with nutrition. You may have heard of the terms prebiotics and probiotics. These “biotics” are the two primary ways you can support your microbiome. Breaking down the two words can get at what these things actually do for the microbiome. “Biotic” means relating to, or resulting from living things, especially in their ecological relations. “Pre” means before and “pro” means to stimulate or support. So just by looking at the words alone, you can get a pretty good sense of what they do for the microbiome.

Basically, prebiotics are the “food” used by microbiome. Prebiotics are composed of complex carbohydrates that can predominately be digested by microbiome. Some examples of prebiotics include inulin, polydextrose, fructooligosaccharides (FOS), and galactooligosaccharides (GOS).

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On the other side of the equation are the probiotics. Probiotics contain microbiome-promoting bacteria. Common probiotic strains include Bifidobacterium, Streptococcus, and Lactobacillus, which have been shown to support a healthy microbiome. However, just because you may see these strains listed on food ingredients does not necessarily mean these foods will have a probiotic effect. For this reason, in order to be classified as a probiotic, the specific strains must result in proven health benefits and/or contain more than 108 organisms per gram (i.e. 100 million bacterial cells/gram) at the end of manufacturing.

Where can I find prebiotics and probiotics?               

In case the words inulin, FOS, and GOS don’t mean much to you, the following foods are rich sources of prebiotics: bananas, honey, whole grains, artichokes, leeks, onions, and garlic. In addition, you can find prebiotics in fortified foods and beverages. Aim to eat about 2-30 grams per day of prebiotics, which can be achieved from eating ¼ of an onion, 1 banana, and about ½ cup whole wheat flour (or something that has been made with ½ cup whole wheat flour. As for probiotics, yogurt, buttermilk, kefir, kombucha, kimchi, sauerkraut, miso, tempeh and other fermented foods contain probiotics. If you’d rather get your dose of probiotics in the form of a supplement, go for it.

Myths about microbiome

What about the relationship between low-calorie sweeteners and the microbiome?

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You may have heard or read the most recent article that linked low-calorie sweeteners and negative modifications to the microbiome. However, coverage from media stories often leaves out critical details (design, results and limitations) from research studies and most often tells and sells a story based on one study that is counter to what the totality of scientific research in the area concludes.

The majority of media stories about the role of low-calorie sweeteners on the microbiome use the same few studies performed in animal models, and try to pose that the findings have direct implications to human health. Excuse me? This should not happen and these articles should shift their focus to research stemming from clinical trials (the gold standard). In case you were wondering, there are no published studies that assess the relationship and impact of low-calorie sweeteners on the microbiome in humans.

So there you have it, yet another reason to go with your gut to support your overall health. Try to incorporate prebiotics and probiotics into your diet. Don’t let the myths and misinformation about the microbiome bog you down, but rather, stick to the science and your gut will be good to go!

More by this author

5 Things That Will Happen When You Eat Oatmeal This Is What Will Happen When You Eat Avocados Every Day Calorie Confusion: How Much Is Needed During Pregnancy? Go with Your Gut: The Science Behind Your Gut Bacteria Red Meat for Health: A Recent WHO/IARC Ruling

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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