
Your microbes aren't just along for the ride – they are an active participant in your daily health, creating ripple effects throughout your entire body. These microscopic residents are busy producing neurotransmitters, communicating with your immune system, and even influencing your mental well-being. Research continues to reveal the importance of maintaining a healthy microbiome to achieve optimal health and wellness, especially given about 95% of all common health complaints can be linked to a microbial imbalance in some way, whether through disease causation, treatment response, or risk factors.1
What happens in your gut doesn't stay in your gut. As your largest interface with the outside world, your gut maintains constant surveillance through intricate networks of immune and nervous system tissue. Your microbiome plays a central role in this communication, signaling to your body whether conditions are good, bad, or inflammatory.2
The mind-gut connection is more than just a gut feeling
That butterfly sensation in your stomach before a big presentation isn't just metaphorical. Your gut microbiome produces an astounding 90% of your body's serotonin, often called the "happiness molecule”.3 This understanding has led to further research linking microbiome health to mental well-being. Studies have even shown that antibiotic use, which can disrupt the gut microbiome, may increase feelings of sadness – highlighting the delicate balance between our microscopic companions and our mental health.4
You have a personal microbial fingerprint
The microbiome is unique to each of us, which explains why we all have individual responses to foods. A simple experiment demonstrates this: when family members or friends eat the same meals for 24 to 48 hours, they often experience different energy levels and blood sugar responses. One person might maintain tight glucose control while another shows significant spikes – and these responses can even switch with different meals, showcasing your microbiome in action as it translates food information in your unique way.5
Make it a priority to nurture your 'microbial garden'
Feed your flora right
The foundation of a healthy microbiome starts with what you put on your plate. Think of your diet as fertilizer for your internal garden. Here's what to focus on:
Start with a microbiome test and follow your personalized Viome nutritional recommendations about what foods you specifically need or should avoid, as everyone's microbiome is unique.
Choose whole foods over processed ones. Your microbiome thrives on foods that come directly from the earth, whether plant or animal-based.
Be mindful of organic options, especially for the "Dirty Dozen" – foods that typically carry higher pesticide residues. The Environmental Working Group updates this list annually, helping you make informed choices when organic options aren't always feasible--focus on your superfoods and enjoy foods and check that they are part of the EWG 'Clean Fifteen' list.
Watch out for hidden sugars in seemingly healthy foods like flavored yogurt, granola bars, and instant oatmeal. Certain bacteria love sugar, and too much can throw off your microbial balance.6
Choose your oils wisely
Just as your car needs the right oil to run smoothly, your microbiome benefits from the right kinds of fats:
Embrace high-quality oils like extra virgin olive oil and avocado oil.
Minimize exposure to highly processed oils like canola and generic vegetable oils.
Be cautious with fried foods, as repeatedly heated oils can become oxidized and promote inflammation.
Avoid oils that are repeatedly heated and cooled, as this increases oxidation and can be harmful to your gut microbiome.8
Keep your body moving daily
Exercise isn't just about building muscle or cardiovascular health – it's also about cultivating microbial diversity. Research shows that regular physical activity increases the variety of beneficial bacteria in your gut.9 Here's how to get moving:
Aim for 150 minutes of moderate activity weekly.
Choose activities you genuinely enjoy rather than forcing yourself into a routine.
Mix up your activities – try shooting hoops, dancing, or taking evening walks with friends.
Remember that the best exercise is the one you'll actually do consistently.
Actively manage your stress levels
Your microbiome is sensitive to stress, which can slow digestion and disrupt the balance of beneficial bacteria.10 While eliminating stress entirely isn't realistic, managing it better is:
Practice mindfulness or meditation.
Spend time in nature and diversify the landscape experiences (lakes, lands, country, city).
Connect with pets (bonus: pet owners often have more diverse microbiomes!).
Find activities that help you recreate in an enjoyable and adventurous way.
Clean mindfully, but not obsessively
While there are times when sanitization is necessary—such as when handling raw meats or during illness outbreaks—however, over-sanitizing can disrupt the beneficial microbiome that exists on surfaces and in the air around you. These environmental microbes aren't just passive particles; they're necessary for life and can provide benefits to your health.11
Optimize your sleep routine
Your microbiome follows a daily rhythm, just like you do. Irregular sleep patterns can disrupt this delicate balance, potentially increasing the risk of obesity and metabolic issues.12 To support your microbial rhythm:
Maintain consistent sleep and wake times, use morning direct sunlight to help regulate your system
Create a relaxing bedtime routine and use practices like breathing or stretching to down-regulate your nervous system.
Minimize screen time before bed (research links excessive evening screen time to gastrointestinal disorders).
Aim for 7-9 hours of quality sleep nightly consistently.
By making mindful choices about diet, movement, stress management, and sleep, you're not just taking care of yourself – you're nurturing trillions of tiny allies working tirelessly to keep you healthy. Bottom Line: if you take good care of your microbiome, it will take good care of you.
References
Lynch, S. V., & Pedersen, O. (2016). New England Journal of Medicine, 375(24), 2369-2379.
Belkaid, Y., & Hand, T. W. (2014). Cell, 157(1), 121-141.
Yano, J. M., et al. (2015). Cell, 161(2), 264-276.
Lurie, I., et al. (2015). The Journal of Clinical Psychiatry, 76(11), 1522-1528.
Dominy, S. S., et al. (2019). Science Advances, 5(1), eaau3333.
Zeevi, D., et al. (2015). Cell, 163(5), 1079-1094.
Singh, R. K., et al. (2017). Journal of Translational Medicine, 15(1), 73.
Teng, H., et al. (2018). Journal of Food Quality, 2018.
Allen, J. M., et al. (2018). Medicine & Science in Sports & Exercise, 50(4), 747-757.
Foster, J. A., et al. (2017). Neurobiology of Stress, 7, 124-136.
Finlay, B. B., et al. (2021). Proceedings of the National Academy of Sciences, 118(6), e2010217118.
Li, Y., et al. (2019). Frontiers in Psychiatry, 10, 822.