Health Tips/ Nutrition for Sport/ Wellness

Virus Defense: Replenish your gut flora


Defend Like Bruce Lee—Eat Broccoli

Having healthy and diverse gut bacteria isn’t just for digesting your post-ride Locavore lunch, it’s essential for quickly fighting viruses in the nervous system.

Especially during this pandemic, we’re obsessed with killing germs, but that’s also depriving us of the microbial diversity critical for fighting viruses. Studies reveal that bacteria protect us by supporting mucosal surfaces—which are the gateway for viruses, such as Coronavirus. Most viruses access our body through mucosal surfaces, and in those sites, viruses interact with hundreds of different bacteria, which are part of the host’s immune defense.

Top gut-healthy practices

The microbiome not only protects us from viruses, it affects a wide range of health conditions, including: auto-immune disorders such as Chron’s and Rheumatoid arthritis, Cancer, Alzheimer’s, depression, anxiety, asthma, allergies, obesity. Here are the best practices for ensuring you have a healthy gut…

Do an intermittent fast

Like you, your gut needs a period of rest and rejuvenation to function optimally. By doing a 12- to 14-hour fast a few times per week, you can help heal your gut.

Do Eat Cruciferous Veggies

Broccoli, cabbage, cauliflower, kale, and other cruciferous vegetables contain distinctive compounds that can be utilized by gut bacteria. When broken down in the gut, these superfoods support the lining of the intestines; helping to bolster the immune system and maintain balance in the gut flora—also with the added bonus of protecting against certain cancers!

Do Take Vitamin D

Vitamin D stimulates stem cells in the gut wall to heal the damage and leaky gut. Vitamin D deficiency has been shown to promote an inflammatory environment which leads to dysbiosis of the gut microbiota.

Do Eat Prebiotic Fibre

Different than probiotics. Prebiotics are types of dietary fibre that feed the friendly bacteria in your gut. This helps the gut bacteria produce nutrients for your colon cells and leads to a healthier digestive system. Eat things like Sweet potatoes, garlic, leeks, bananas, asparagus, apples, flaxseeds as well as nuts like walnuts, pistachios, and macadamia nuts.

Do Eat Fermented Foods

To re-inoculate the gut, add fermented foods such as Sauerkraut, Miso, and Apple Cider Vinegar.

Don’t eat artificial sweeteners like Stevia

Artificial sweeteners such as Stevia have been found to alter your gut bacteria; they also “trick the brain, making you gain weight.

Don’t take Antibiotics (Unless life or death situation)

One round of antibiotics can decimate your gut flora for two years!

Don’t Eat Sugar

Sugar contributes to inflammation, and inflammation is harmful to the diversity and function of gut bacteria



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