Team Asprey

Bad at Making Decisions? There’s a Scientific Reason for That, Says New Study

March 21, 2018 by Team Asprey

Whether it’s what to order at a restaurant or if you should take a new job, some people are better than others at making decisions — and now a new study demonstrates why. University of Illinois researchers found[ref url=”https://onlinelibrary.wiley.com/doi/abs/10.1002/hbm.24032″] that people make decisions differently, according to individual variations in their brain’s neural pathways. One person may be skilled at problem-solving based on healthy neural connections while another person may struggle to make the same decision. The good news is that regardless of how your brain is wired you can improve your ability to make decisions.

Individuals make decisions differently, says study

By analyzing 304 people, researchers at the Beckman Institute for Advanced Science and Technology (BIAST) in Illinois investigated whether individual differences in brain connectivity were associated with decision-making. They used functional MRIs to assess brain connectivity, as well as a comprehensive decision-making assessment called the Adult Decision-Making Competence test to measure six well-established facets of decision-making, including “resistance to framing” and “risk perception.” Findings revealed people make different decisions based upon their individual brain circuitry, specifically in the brain regions associated with executive (reasoning and problem-solving), social (memory and attention), and perceptual (ability to process visual and spatial information) processes.

“People often take different approaches to decision-making. They might apply different strategies, consider different elements of the problem or assign value to the options differently,” says study lead and BIAST psychology professor Aron Barbey. “Our research suggests that neurobiological differences appear to be important when accounting for one’s susceptibility to biases in judgment and for understanding their competence in decision-making.”

The researchers also analyzed the executive, social, and perceptual brain regions to understand their individual contributions to overall “functional brain connectivity” — the interconnected relationship between different parts of the brain that work together toward a specific purpose. “Research indicates that the brain is functionally organized according to intrinsic connectivity networks, which are known to play a central role in specific facets of intelligence. For example, the fronto-parietal network regulates executive functions, the ventral attention network supports attention, and the limbic network underlies emotional and social processing,” says BIAST postdoctoral researcher Tanveer Talukdar.

Furthermore, the researchers found that individual differences in brain connectivity matched differences in brain region engagement. For example, “resistance to framing” (whether individuals’ choices are susceptible to unrelated details in a problem) is associated with the ventral attention network. Researchers think this network helps participants maintain attention to the key aspects of a particular problem, rather than becoming distracted by irrelevant details.

Lifestyle interventions influence decision-making ability

Researchers say further study is necessary to understand how these individual differences in functional brain connectivity are influenced by learning and experience. Next, the researchers intend to investigate how your ability to make decisions can be improved by specific lifestyle interventions like cognitive training, brain stimulation, fitness training, and nutrition. “Decision-making competence is known to be influenced by lifestyle factors, such as social engagement, diet and physical activity,” says Talukdar. “Now we can design interventions that take into account an individual’s functional brain connectivity and the respects in which people differ in their approach to decision-making.”

If you’re consistently making bad decisions, or having trouble even reaching a decision, you reinforce those specific neural pathways, so that you’re conditioned to approach all decision-making the same way, moving forward. But as the researchers point out, lifestyle interventions like diet, cognitive training, and exercise can help rewire your brain circuitry.

Beat decision fatigue and rewire brain circuitry

So what is the secret sauce to making better decisions? Conquer decision fatigue first. Decision fatigue is a well-documented psychological term that refers to the deteriorating quality of decisions after a long session of decision making[ref url=”http://www.pnas.org/content/108/17/6889″]. In other words, if you spend all day making decisions that tax you, by the end of the day, you’ll have a harder time making sound choices. That’s why it’s so hard to stick with a new exercise or diet regimen. You’re challenging yourself to make good choices all day and eventually willpower starts to degrade. To improve your chances of success, minimize the number of decisions you have to make that might pull you off track. Sleep in your gym clothes, meal prep for the week, make fitness dates with friends and put them in your calendar. They sound like small, inconsequential things, but they keep you from having to decide later on what you’ll have for lunch, or whether you’ll go to the gym. That way, you can use your decision reserves to focus on those decisions that truly matter.

While you’re teaching yourself to make better decisions, use this guide on how to strengthen your willpower muscle. Remember: the brain functions like a muscle. The more good decisions you make, the more you reinforce positive brain circuitry.

Decide to focus on the larger goal and minimize distractions

Eager for more inspiration? Listen to this Bulletproof Radio podcast with Michael Fishman, a leading advisor on marketing, positioning, and strategy for health, wellness, and personal development businesses. At minute 9:45, Fishman discusses willpower as it relates specifically to food choices and sugar cravings. “Willpower is a mental capability, but the research seems to show that willpower exists in limited quantities. I knew that it [weight loss] wasn’t about willpower but about having a commitment. I made that commitment, and it was much more about getting across the goal line in the month of May. I just had my eyes on the prize,” explained Fishman. Like Fishman who admits humans have finite willpower reserves, you too can minimize distracting decisions and free up your mind to focus on the larger goal.

Low Sperm Count? Study Says It’s a Sign of Bigger Health Problems

March 19, 2018 by Team Asprey

According to the largest study[ref url=”https://www.sciencedaily.com/releases/2018/03/180318144836.htm”] to date analyzing semen quality, a man’s sperm count is a marker of his general health. The study of 5,177 male partners of infertile couples evaluated semen quality and reproductive function and found a direct correlation between low sperm count and diabetes, heart disease, and stroke risk in these men.

Low sperm count is associated with metabolic symptoms leading to diabetes, heart disease, and strokes

Specifically, researchers observed that men with low sperm counts (less than 39 million per ejaculate) are 20 percent more likely than men with normal sperm counts to have greater body fat — larger waistlines and higher body mass indices (BMI) — higher blood pressure, higher “bad” LDL cholesterol, and lower “good” HDL cholesterol. The men with lower sperm counts showed more signs of metabolic syndrome – this cluster of symptoms that puts these men at risk of developing diabetes, heart disease, and stroke. Men with low sperm counts also showed signs of insulin resistance, which can lead to diabetes. Finally, men with low sperm counts are 12 times more at risk for hypogonadism or low testosterone levels, which is linked to osteoporosis or low bone mass, among other symptoms.

“Our study clearly shows that low sperm count by itself is associated with metabolic alterations, cardiovascular risk and low bone mass,” says the study’s lead investigator and associate professor of endocrinology of Italy’s University of Brescia, Alberto Ferlin, M.D., Ph.D. “Infertile men are likely to have important co-existing health problems or risk factors that can impair quality of life and shorten their lives.”

Mitochondrial health is key to fertility

In his Bulletproof Radio podcast interview with Dr. Walter Crinnion, a naturopathic doctor who specializes in environmental toxins, Dave points out that fertility is a basic sign of how resilient your body is. “If you’re at the age when you should be fertile and you’re not, something is really wrong, and you’re probably not going to live as long as you should,” he says. It all comes down to the mitochondrial strength of your semen. Mitochondria are the battery packs of your cells that power all biochemical functions. “If your swimmers aren’t swimming, the odds are that your heart isn’t pumping the way it could be. Your brain isn’t thinking the way it could be, and it all comes down to these little mitochondria,” Dave explains. If they aren’t vibrant and healthy, chances are their distress will show up in other parts of your body – your heart and brain – as well.

So how do you fix damaged mitochondria? According to Dr. Crinnion, the first step is to reduce your exposure to environmental toxins, like mold, pollution, pesticides, and chemicals found in processed foods, plastics, and personal care products. “Over 80% of the toxicants rolling around in our bloodstream are non-persistent. If you stop having them come in your nose or in your mouth or on your skin, they’re not going to get there. Give them two weeks, three weeks, you don’t have anymore.” Listen to the podcast for more mitochondria hacks that will help your chances of fertility and keep you healthy overall.

Eat meat and high-quality fats to increase sperm count

Fortunately, there are many practical steps you can take to boost your sperm count. A four-year study[ref url=”http://www.fertstert.org/article/S0015-0282(14)01556-8/fulltext”] found that a meat-based diet is beneficial for male fertility. Specifically, the study found that vegetarians and vegans had an average of 51 million sperm per milliliter, compared to 70 million sperm per milliliter amongst the meat-eaters studied. That amounts to nearly 30 percent fewer sperm in those who don’t consume meat.

Whether you’re a vegetarian or carnivore, what’s most important is that you’re getting enough good fat. Good fat is essential to your body making testosterone — read here to learn how your body makes testosterone from cholesterol. Good fat sources are low-mercury fatty fish, grass-fed butter, and meat. Even ice cream made this way is a good-fat, vegetarian-friendly option.

Supplement with maca to improve sperm motility

Maca is a root that grows in the Andes Mountains. One study found that both 1.5g and 3g daily doses of maca increased sperm count and sperm motility – that is to say, sperms’ ability to move freely through a woman’s reproductive system[ref url=”https://pdfs.semanticscholar.org/4771/6c730d8185443208a1ae365ab6539cb1793d.pdf”].

Aim for gelatinized (cooked) maca, as raw maca contains anti-nutrients and extra starches. Also, some maca gets moldy, which can affect cognition. If you feel like you lose mental clarity after taking it, try switching brands. Our recommended brand is Gaia MacaBoost (It’s paired with ginger and cacao, which makes it taste far less pungent than pure maca powder.)

Dose: 3-5 grams (1-2 tablespoons)

How to take: With a fat source (maca is fat-soluble)

How to Declutter Your Life and Your Mind

March 13, 2018 by Team Asprey

The benefits of decluttering go way beyond making your home look like a Pinterest board. Studies link organized homes to less stressed, happier and healthier people.
Clutter in the workspace also makes it more difficult to focus on a task without feeling distracted.
Clutter is actually a pile of decisions that haven’t been made. If you pick something up, make a decision then and there about it, and either put it where it belongs or discard it.
Hiding clutter is not the same as tackling it. Instead of packing away unused objects, donate them.
While you’re at it, declutter your calendar too. Trying to do to much can feel just as draining as trying to have too many things

If you’re feeling overwhelmed by the thought of decluttering, consider this: the average American home has 300,000 items.[ref url=”http://articles.latimes.com/2014/mar/21/health/la-he-keeping-stuff-20140322″] Society that tells you to buy the newest products to make your teeth whiter, your laundry fresher, and your phone faster, but all these things have to go somewhere.

Those piles of clutter aren’t only in your way, they’re weighing on your mind. They represent chores to do, goals to meet, and decisions to make. They take up space in your home and your day, without moving you towards your most productive, happy life.

A change of seasons is a great time to evaluate your clutter and learn how to declutter effectively. FInd out why your stuff might be impacting your stress, plus get decluttering tips from the experts to start reclaiming your space.

Organizing boosts your health

The benefits of decluttering go way beyond making your home look like a Pinterest board. Achieving an organized, home, office, or car greatly reduces stress in your life — imagine always knowing where to find your keys! A study published in The Personality and Social Psychology Bulletin found that women who considered their homes more cluttered or unfinished felt more depressed and had higher levels of cortisol than women who described their homes as more restful.[ref url=”http://journals.sagepub.com/doi/10.1177/0146167209352864″]

Stress is kryptonite to a Bulletproof lifestyle, but it’s not the only way clutter connects to your well-being. Researchers from Indiana University compared the tidiness of participants’ homes to their physical activity and overall health. More than any other factor they compared, the healthiest and most active participants were those who kept their living spaces clean.[ref url=”http://newsinfo.iu.edu/web/page/normal/14627.html”] Keeping on top of clutter also means there are fewer places for dust and mold spores to hide in your home.

In another study on clutter, people working in a clean environment were more likely to choose an apple over a chocolate bar at snack time.[ref url=”http://journals.sagepub.com/doi/abs/10.1177/0956797613480186″] This is likely because clutter activates stress, which can lead you to reach for that sugar fix. In 2011, a study at the Princeton Neuroscience Institute found that having clutter in sight can make it more difficult to focus on a task without feeling distracted. Basically, the more visual stimuli your brain has to take in, the more you stress your brain and limit your processing power.[ref url=”http://www.jneurosci.org/content/31/2/587″]

What is clutter (and how to get rid of it)?

Everyone has a different clutter battle: those books you haven’t opened since college, that leaning tower of papers by the computer, or the maze of abandoned motorcycle parts taking over the garage. Over time, the objects you bring into your life can start to overwhelm.

According to Helen Sanderson, declutter expert and creator of The Home Declutter Kit, “Clutter is actually a pile of decisions that haven’t been made.” The piles on your countertop are made of things ‘you’ll do tomorrow,’ or projects set aside for that elusive ‘someday.’

How to declutter 101

Why are these decisions so hard to make? Maybe you feel guilty for wasting money, or tossing objects connected to old goals (like those expensive shoes you bought when you thought you were going to start rock climbing). Maybe you get caught up in the cycle of “I might need this later,” or “this could be worth something.” Or maybe you’re just feeling overwhelmed by a pile of crap.

At the end of the day, only you can decide what objects, tasks and routines are meaningful to you, and which are just clutter. Try these five tips to inspire your productivity and mindset, and learn how to declutter your life.

“As we get clear on what we *don’t* want in our lives, we simultaneously gain clarity on what we do want. This often carries over into other areas of our lives besides our physical environments. We energetically free up space for new experiences, new relationships, new career opportunities and new goals.” – Angela Betancourt, Owner, Simplicity Coach & Professional Home Organizer

Impose the one-touch rule

Dr. Gerald Nestadt, director of the Johns Hopkins OCD clinic, recommends making decisions immediately, before clutter can take root. “If you pick something up, make a decision then and there about it, and either put it where it belongs or discard it. Don’t fall into the trap of moving things from one pile to another again and again.”[ref url=”https://www.hopkinsmedicine.org/psychiatry/about/publications/index.html”]

As an example, Nestadt recommends tossing junk as soon as you pick up the mail, instead of dropping everything into a pile to sort later. The same goes for your email: if a cluttered inbox is a source of stress, go through once a day to clear out any new junk.

Be proactive about decluttering

Clutter can’t happen if you don’t let it in. Think twice before bringing something new into your home/office/wardrobe/life. Angela Betancourt, the professional home organizer behind Simplify Home Organizing, recommends fighting impulse purchases by asking yourself three questions: “Where will I store this?”, “How long will I have it?” and ” How will I dispose of it?” Answering these can help you decide if a new object will really add value to your life, or become clutter.
If you crave that shopper’s high and know you’re prone to impulse buying, Sanderson suggests taking a month-long vacation from shopping. Instead of heading for the sale rack, go for a walk or meet a friend for lunch, and focus on using what you already own. Reward yourself with experiences rather than things.

You can also unsubscribe from sale emails and unfollow your favorite stores on social media: If you declutter your newsfeed, you’ll be less likely to find yourself tempted by deals on things you don’t need.

If you really want to declutter, don’t box it up

Out of sight, still in mind. Getting organized might sound like a trip to The Container Store, but hiding clutter is not the same as tackling it. In fact, pulling everything out of a shelf at once can simplify your decision-making process by letting you clearly see what you have.

Chances are, if something’s been packed away in a box, you haven’t missed it. If you haven’t used something in the last year or more, it’s in the “suspect zone,” and you’ll probably survive just fine without it. Give it a new life outside of the box by donating to a local charity or thrift store.

Interrogate your clutter

When going through clutter, dig deeper than asking if you like an object, and ask instead why it deserves to take up space in your home. People often associate objects with old accomplishments, goals, identities, or relationships, which can make it seem harder to say goodbye. Betancourt reminds her clients that they can still cherish the memories without the things they’re attached to.

Give yourself permission to recognize when an object no longer adds value to your life. Do you keep that hideous vase because it was a wedding gift? Will you wear that sweater that makes you itch? Are you really going to learn how to play that guitar? Allow yourself to be a little ruthless, but also remember that freeing yourself from clutter is a form of self-care.

How to declutter your calendar

Mental to-do lists, packed calendars, and tempting distractions make your schedule feel as chaotic as your closet. Don’t be afraid to cut out or set restrictions on activities that no longer add value to your life.

Sanderson cautions that trying to do to much can feel just as draining as trying to have too much. If nixing tasks doesn’t feel like an option, she recommends committing to finish one or two significant tasks at a time, rather than chipping away at 50 little projects.

“Think of saying ‘no’ to something as saying ‘yes’ to yourself,” says Betancourt. “We often overcommit ourselves and wind up not being fully present and enjoying activities and hobbies because we’re already mentally moving on to the next thing. Leaving breathing room in your schedule allows you to slow down and enjoy life more.”

Up Next:

Minimalism: How to Live a Richer Life With Less

How to Move Past the Fears That Hold You Back

March 12, 2018 by Team Asprey

Is there one goal or dream that always seems just out of your reach? According to Jack Canfield, prolific author of the Chicken Soup for the Soul® series, emotional blocks can hamper your greatest intentions. However, in a recent Bulletproof Radio podcast episode (iTunes), Canfield shared a powerful technique to release blocks and usher in your greatest success. In fact, he thinks it’s so powerful that he’s teamed up with transformational coach Dr. Lise Janelle to write a book about it called, “The Heart Freedom Method.”

“Almost everything that’s blocking you happened between the ages of three and eight. Sometimes later, it could have happened to you when you were 18. Regardless, something happened,” explains Canfield. “Then you decided:

This is never going to happen again.
I’m going to avoid this.
I’m not worthy of love.
I’m not worthy of this.
It’s not safe to talk about sex.
It’s not safe to ask for what you want.”

Whatever conclusion you came to at that young age lingered in your body as an emotional feeling or block. It’s actually preventing you from moving beyond it to achieve the success you desire. So, in order to reach your dreams, you need to release what is not serving you anymore.

According to Canfield, the following technique helps 98 percent of people to release blocks — so that they’re gone permanently. If you can relate at all to not achieving what you deeply desire, use this exercise to help you let go of whatever is holding you back.

Close your eyes and imagine a goal you haven’t been able to attain. A loving relationship, a successful career, financial stability, weight loss, whatever it is. When you think about that goal, what do you feel? What’s the emotion: frustration, resignation, fear, anger?
Scan your body from head to toe. Notice where in your body you feel either a strong physical sensation, numbness, or pain. Pay attention to this sensation in great detail. Ask yourself: How wide is it? How thick is it? What color is it? Is it solid? Is it hollow? Is it wet? Is it cold or hot? Examine the sensation fully.
Look for the deeper feeling. There is almost always a deeper feeling behind the sensation. Go back to the earliest time you can remember that same feeling. (Almost everyone goes back to something that occurred between three and eight years old.)
Find out what underlies that feeling. Ask yourself: Where are you? Who’s there? Are you alone or with people? What are you feeling there? Is there something happening you don’t want? Is someone shaming you, sending you to your room, punishing you, or accusing you of something you didn’t do? Or, is there something you wanted that you did not get? For instance: attention, love, security, or protection.
Make sense of the experience now. What decision did you make at that point in life that might still limit you? What belief did you take on? Go back into the experience as an adult and talk to that inner child with all the wisdom you have now. Come to terms with that particular experience. For instance, perhaps the experience was something you needed in your development to give you the compassion to do the work you do today.
Go into the future and become your enlightened self. What advice do you have for the adult sitting in the chair who started this exercise? Take time to journal, meditate, or talk to a friend to process the experience. Then write a “cheat sheet” for yourself — a pocket-sized note card you carry with you — that details your goal and three ways your enlightened self advises you to progress toward your goal. I.e, “I no longer need food to comfort me during times of stress. My goal is to lose 10 pounds in 3 months. I will reach my goal by surrounding myself with supportive people who believe in me and my goal.” Soon enough, this enlightened advice will become the foundation of your manifest dreams.

How to Eat Bulletproof on the Go

March 12, 2018 by Team Asprey

If you subscribe to a clean, “restrictive” diet, like keto or Bulletproof, you know this common dilemma: It’s 11AM on your day off and you’re running errands when your stomach growls with hunger. You didn’t prepare food before you left the house – “Nah, I won’t get hungry” – so now you’re hangry, and with few good food options.

What do you do? Race to the nearest restaurant to try to figure out what’s keto on the menu? Or slog back home and prep a meal, losing precious “get stuff done” time? (And that assumes you’re even close enough to home that that’s an option.) All of this sound strikingly familiar? No sweat. Read on for simple solutions of how to stay Bulletproof on the go — so that you never go hungry again.

Prep and pack snack ideas

Prepare travel-friendly snacks and meals in advance and stow them at work, in your car, and in your bag or purse. This will help you stay Bulletproof when your resolve is weak and hunger is strong. These simple snack ideas require very little prep. Eat them mess-free in the car or on-the-go.

Make hard-boiled eggs on the weekend so you have them for the week, or buy store-bought, boiled and peeled eggs that you can grab on your way out the door.
Wrap smoked salmon around avocado slices and pop into a bento box.
Make almond-butter-filled celery sticks.
Pack crudites likes baby asparagus spears, carrots, radish, zucchini and summer squash with guacamole, mayo or Bulletproof dressing for dip.
Wrap bacon, avocado, salmon and cucumber in lettuce for a sushi-like sandwich.
Keep beef jerky, almonds, cashews and macadamia nuts, protein bars, and high-quality dark chocolate on-hand for always-ready-to-eat snacks.

How to navigate restaurants on keto

These general guidelines will get you through any dining out experience with five Bulletproof stars.

Always have the Bulletproof Diet Roadmap handy. Put the list in your wallet so you can refer to it if you have questions.
Check out the menu online and in advance. Nowadays, many restaurants not only feature an online menu, but some even include nutritional information. The restaurant, particularly if it’s a burger joint, might even have an app that allows you to “build your own” burger. There’s also always Yelp to read restaurant reviews, which will give you an indication of how healthy the fare is likely to be, and if the restaurant accommodates special requests. Speaking of…
Seek out keto- and Bulletproof-friendly restaurants. Great options are sushi joints, steakhouses, and restaurants serving salad bars and burgers.
Don’t be afraid to make special requests. You can always ask the waiter to prepare your meal gluten-free, low-carb, etc. It never hurts to ask and restaurants are often accustomed to making modifications.
Go a la carte. If you don’t see anything on the main menu that works for you, order several side dishes and make your own meal with options like Bulletproof veggies and white rice, or bacon if it’s breakfast time.
Pack your own seasoning and condiments. Restaurants can usually serve up plain veggies or pan-seared meat for you. Then you can add the flavoring of your choice, so you don’t have to suffer through a bland meal.
- Fill a little jar with your Bulletproof sweetener of choice. Carry it in your purse or glove compartment.
- Pre-mix your favorite Bulletproof spices and flavorings, so you can add them to meals you eat out.
- Fill a travel vile with Brain Octane Oil, so you can add it to salads when you eat out.

Traveling tips

These days, there are lots of ways to travel and you don’t necessarily have to stay at a hotel and eat out every night. In fact, with AirBnb and the like, you could have your own home and cook in every night if you choose. Depending upon your travel scenario, the ease of adherence to your Bulletproof eating will vary. Though here are some simple steps you can take to make things easier on yourself – for the short or long haul.

Foremost, make sure you have your coffee needs covered. Check out this video on how to make Bulletproof coffee on the go — you’ll learn precisely what you need and how to do it.
For a short day-trip on the road, prep and pack snacks from home with the guidelines above.
For an overnight that includes dining out, make reservations ahead of time. This gives you a chance to troll the internet to find the best dining option for you. Check out menus or even speak to the hostess of a particular restaurant that catches your eye. Get confident that where you’re eating will cater to your food preferences.
Own that mini-fridge if you’re hotel-bound. Stop at a nearby market and stock up on your favorite Bulletproof friendly snacks. Use a soap dish to transport your own butter, grab a few chocolate bars, and buy some pre-packaged salmon, which you can also add to restaurant salad for lunch. If anything needs to be chilled or frozen, purchase an insulated bag to convert that fridge into a mini freezer.
And always, remember that Bulletproof Diet Roadmap when you’re on the go.

Enhance Baby’s Gut Flora for Life-long Health

March 2, 2018 by Team Asprey

How mom’s gut health affects baby in utero
How balanced gut flora keeps your baby’s immune system strong
What to avoid for a healthy gut
How to heal your gut to improve your baby’s microbiome

When it comes to protecting your children, it’s likely that building their gut flora isn’t high on your list. You’re busy making sure they don’t swallow marbles, not thinking of their balance of good and bad bacteria.

But healthy gut flora means a strong immune system, both of which are extremely important during the first few years. This is when baby gathers the bacterial blueprint she’ll have for the rest of her life. Read on to find out why baby’s gut microbiome is important and what you can do to support microbial diversity from day one.

How balanced gut flora keeps your baby strong

Each gut microbiome is like a fingerprint; we’re all born with a completely different composition of gut bugs. When it comes to the intricacies of the gut microbiome, researchers have only touched the surface; but we do know a couple of things for sure:

The more, the better. A decrease in the number of microbial species in your gut can mean changes in your mood and higher susceptibility to illness and infection.
Most of your immune system resides in your gut.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337124/”] That means as you damage your digestion with processed food, sugar, and stress over the years, your immune system suffers, too.
Your gut bugs tell you how to feel. Your gut health has a huge impact on your mood and cognitive function.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4662178/”]
Gut microbes help you absorb nutrients. Your microbes help to make and absorb key nutrients like vitamin K and vitamin B-12.

What to avoid for a healthy gut

Over time, the makeup of your gut bacteria can change; sometimes for the worse. Stress, sugar, processed food, and too much alcohol are just a few things that can obliterate healthy gut flora.

Other gut bug killers include:
Antibiotics
Over the counter drugs like NSAIDs (Advil, Aleve)
Overuse of antibacterial soaps and gels
Chlorinated drinking water
Pesticides and herbicides
A diet high in starchy carbohydrates
Obesity

An imbalance of gut bacteria can derail your immune system and make you susceptible to many things, including food intolerance and infections. This imbalance is also linked to:

Obesity
Insulin sensitivity
Diabetes
Autism
Anxiety
Depression

Many of the things that can mess up your kids’ gut microbiome are inevitable. Sometimes you just can’t avoid antibiotics or medications. To keep your little ones strong and healthy, read on for the many things you can do to support your baby’s gut flora, from preconception throughout childhood.

Heal your gut before pregnancy

We’re all born with unique gut flora, but a mother’s microbiome heavily influences the makeup of her baby’s. And there’s some evidence that microbial colonization starts in utero.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3628625/”] To support baby’s gut flora, heal your gut as much as possible before conception:

Adopt the Bulletproof Diet: The Bulletproof Diet is a low-toxin, anti-inflammatory plan that’s perfect for restoring your gut health and your nutrient stores before you get pregnant.
Eat a variety of foods: Food diversity offers an array of nutrients and different kinds of bacteria to your microbiome.
Eat prebiotic-rich foods: Prebiotics are fibrous carbs that support good bacteria growth and diversity. It’s like food for your gut bugs. Prebiotics include sweet potatoes, carrots, asparagus, and other starchy veg.
Limit alcohol consumption: Alcohol kills your gut bacteria — the good ones and the bad. Limit your drinking to keep diversity strong.
Include probiotics and fermented foods: Take high quality probiotic before you’re pregnant, while pregnant, and during breastfeeding. Fermented foods like sauerkraut, kombucha, and pickles can also increase microbe diversity, IF the bacterial cultures they were made with agree with you. The only way to tell is to give them a try. Use fermented products made with organic veggies, and with no additives.

Diverse gut flora starts at birth

Your baby’s first introduction to the world has a huge impact on her microbial diversity. Here are a couple of things to add to your birth plan:

Opt for a vaginal birth, if possible: Your baby’s trip through the birth canal exposes her to vaginal microbes that help to shape her immune system in beneficial ways. Babies born vaginally are less susceptible to conditions like asthma and allergies, including food allergies.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3110651/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3110651/ “] Babies born via C-section, on the other hand, have less microbial diversity and are more likely to develop conditions like celiac and Crohn’s disease.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21637025 “][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21538718”] Sometimes C-sections are necessary for the safety of mom, baby, or both. Always do what’s best for your health and the health of your family.
Avoid unnecessary antibiotics: Get really clear with your doctor about what exactly they’re pumping into your veins and giving to your infant. Infants exposed to antibiotics during birth had far less microbial diversity than babies who weren’t. Do not use antibiotics “just in case”[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/26412384″]

Ways to support baby’s gut flora after birth

Whether you had a vaginal birth from home or a C-section at the hospital, here are just a few ways to support baby’s gut flora after birth:

Breastfeed, if possible: Baby’s gut flora begins in utero, is heavily influenced by the birthing process, and is truly nurtured during breastfeeding. Breast milk contains baby’s first doses of probiotics to help build a diverse colony of gut bugs and prebiotics to keep those bugs fed and happy.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/17259094″]
If not, opt for sheep or goat-milk formula: Breast milk is the gold standard, but not every mom can breastfeed. In those cases, camel milk is the closest to breast milk. Then sheep and goat milk-based formulas. One study found that babies fed goat milk-based formulas had better microbial diversity than those on cow milk-based ones. Babies fed goat milk-based formula also had fecal matter that more closely resembled that of breastfed babies.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/23455335″] Avoid soy-based formulas at all costs. Soy contains anti-nutrients that diminish mineral absorption and unless it’s an organic formula, it will be genetically modified (GMO).
Put probiotics on nipples when breastfeeding: Babies fed certain strains of probiotics are less irritable and colicky than babies who didn’t get healthy bacteria.[ref url=”http://www.florajen.com/pdfs/InfantProbioticSafety.pdf “] You can open a capsule of probiotics, add a couple of drops of filtered water, and smear this paste on your nipples before breastfeeding. This is a safe practice that can boost diversity in your baby’s gut flora. Ask your pediatrician about Bacillus lactis (Bb 12) and S. thermophilus to start. IF your baby is on formula, you can add probiotics to the formula. Please consult your physician for proper doses and strains.
Take your baby outside: It’s tempting to limit your baby’s exposure to the world. Instead of dousing them with antibacterial hand gel and keeping them inside, take your baby out in public. Exposure to different microbes will benefit their immune system in the long run. Let your kids play with other kids and get dirty. Plus, physical play and time outside in the sun have their own health benefits.
Easy on the sugar and processed foods: Just like adults, sugar, processed foods, and excess grains can wreak havoc on baby’s gut bugs. Limit your baby’s contact with sugar and processed foods as much as possible, especially during the early years when their tastes are still forming. This is because an excess of sugar leads to fermentation in the gut and this in turn promotes more of the less healthy gut bugs.
Diversify kids’ diets: Food diversity works the same in children as it does in adults. The more varied the diet, the larger the spectrum of beneficial bacteria in the gut. Read more about the benefits of food diversity.
Avoid antibiotics when you can: Many of us were raised to throw antibiotics on every ailment, no matter the symptoms. Antibiotics kill both good and bad bugs, and will actually hurt your immune system over time. Leave antibiotics as the last resort, rather than the first line of defense against illness and let your child’s immune system do the work. The majority of illnesses that children succumb to while young are viral, that is caused by viruses. Antibiotics are useless against viruses.

A healthy gut means a healthy baby. Have you tried any of these tips with your children? We’d love to hear about it in the comments!

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