You may relate if you’ve ever felt worse after following a specific protocol to improve your gut microbiota. If you feel lost, this article provides a comprehensive explanation.

The gut microbiota comprises a diverse population of microorganisms (bacteria, fungi, parasites, archaea, viruses, etc.) that primarily reside in the large intestine or colon. These microorganisms perform several crucial functions in the body, with the main roles being protective (preventing the colonization of other pathogenic microorganisms), immunomodulatory (stimulating and regulating the immune system) and digestive (helping to digest food and absorb nutrients). Additionally, secondary but equally important functions include supplying energy through the production of short-chain fatty acids (SCFA) and synthesizing vitamins, such as B and K.

Now that we understand what the gut microbiota is and its role in our bodies, let’s explore the factors which can influence it. The factors you may already be aware of are diet and medication (e.g., antibiotics) or supplementation (e.g., probiotics). However, let us tell you that these are not everything. These two are often the most common options when we notice that something is affecting the digestive system and preventing it from functioning as it should. But if these two were solely responsible for completely restoring our gut microbiota, why do symptoms still sometimes persist after receiving specific treatment?

• • Quality sleep is essential for the microbiota to repair itself. Therefore, avoiding screen exposure before bed is a very effective tool to create an environment conducive to rest. Additionally, it has been observed that sleep regularity helps maintain balance in our internal biological clock and, consequently, positively affects the diversity of the gut microbiota.
• • Chronic physical or emotional stress has a direct impact on digestion: it alters intestinal motility, increases intestinal permeability and disrupts beneficial bacteria. In this sense, physical exercise has been shown to contribute to the diversity of the gut microbiota, a marker of health. For this reason, we recommend engaging in regular exercise, tailored to each individual case.
• • Grounding, also known as earthing, involves the practice of walking barefoot on the earth, sand or grass to connect with the energy of nature through the feet. Numerous studies have demonstrated that it improves inflammation throughout the body, which is the origin of many diseases. Additionally, this practice helps reduce stress and improve sleep quality.
• • Perhaps planning your daily, weekly or monthly tasks will also help you release some mental tension, consequently lowering cortisol and stress levels.

We could add many other factors because, ultimately, everything affects us. This highlights the importance of not only focusing treatment on diet and supplementation while neglecting other aspects that may influence our health. We do not intend for all the mentioned factors to be perfectly met; being aware of them is already a first step, and the second is to implement them as much as possible.

References

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Chevalier G, Melvin G, Barsotti T. One-hour contact with the Earth’s surface (grounding) improves inflammation and blood flow—A randomized, double-blind, pilot study. Health. 2015;7:1022-1059. doi:10.4236/health.2015.78119.

Di Vincenzo F, Del Gaudio A, Petito V, Lopetuso LR, Scaldaferri F. Gut microbiota, intestinal permeability, and systemic inflammation: a narrative review. Intern Emerg Med. 2024 Mar;19(2):275-293. doi: 10.1007/s11739-023-03374-w. Epub 2023 Jul 28. PMID: 37505311; PMCID: PMC10954893.

Lin Z, Jiang T, Chen M, Ji X, Wang Y. Gut microbiota and sleep: Interaction mechanisms and therapeutic prospects. Open Life Sci. 2024 Jul 18;19(1):20220910. doi: 10.1515/biol-2022-0910. PMID: 39035457; PMCID: PMC11260001.

Oschman JL, Chevalier G, Brown R. The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. J Inflamm Res. 2015;8:83-96. Published 2015 Mar 24. doi:10.2147/JIR.S69656.