The Microbiome is composed of trillions of bacteria, fungi, and other organisms. Gut health is important for both physical and mental health. A healthy and diverse microbiome helps to digest the food we eat, eliminate waste efficiently, decrease inflammation, support our immune system, and protect us from infection. Common symptoms of an imbalanced microbiome include constipation, bloating, food intolerances, and fatigue, etc.
Pregnancy, vaginal birth, and skin to skin contact help to promote a healthy microbiome where as antibiotics and cesarean birth can disrupt this important ecosystem within our intestines. In addition, inflammation and lack of omega-3 fatty acids have been found to be a risk factor for prenatal or postpartum mood disorders.
Here are some tips you can implement to help build a healthy microbiome.
During pregnancy:
-Take a good quality probiotic (always consult with your healthcare provider first before taking any supplements).
-Eat probiotic and prebiotic rich foods such as sauerkraut, miso, kimchi, yogurt, sweet potato, turnips, carrots, artichoke, asparagus, onions/leeks, mushrooms, chicory root and legumes to name a few.
-Establish a consistent eating schedule.
-Practice stress reduction techniques.
-Minimize your exposure to antibiotics (always consult with your healthcare provider about the risks and benefits).
After birth:
-Implement skin to skin contact immediately after birth.
-Breastfeed your baby for as long as possible. It is recommended to breast-feed exclusively for the first six months, and continue up to two years of age along with complementary foods.
-Consult with your healthcare provider about giving your baby with probiotics if your baby was exposed to antibiotics during labor, born via cesarean, or formula fed.
~Juliana Marie
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