No matter how diligently we practice a healthy lifestyle, illnesses and injuries still happen. And sometimes, the remedy includes a round of antibiotics. While these medicines can be beneficial, they can also disrupt our gut microbiome—the complex community of trillions of microorganisms living in our digestive tract that play a big part in our overall health.
Keep reading to understand more about the interplay between antibiotics and gut health, and how to restore your microbiome after your prescription is done.
Are antibiotics bad for your gut?
Antibiotics are powerful medicines designed to combat bacterial infections by either killing bacteria or inhibiting their growth. While they can be life-saving in many situations, their broad-spectrum nature means they don’t discriminate between the harmful bacteria causing an infection and the beneficial bacteria residing in the gut. In fact, according to one study, antibiotics can reduce the population of “good” gut bacteria by 90%.
Such a significant reduction can disrupt the delicate balance of our gut’s ecosystem, inadvertently harming our digestion, nutrient absorption, immunity, and more. This disruption can manifest as side effects ranging from mild digestive discomforts to more severe conditions.
Think of the beneficial bacteria as a protective barrier in your gut. When their numbers are decreased due to antibiotics, harmful bacteria can seize the opportunity to grow and dominate. Over-reliance on antibiotics can further reduce the diversity of beneficial bacteria and even pave the way for antibiotic-resistant strains.
So, while antibiotics are undeniably crucial for certain infections, it’s vital to use them judiciously and paramount to support your gut health during and after the course of treatment.
Can you restore your microbiome after taking antibiotics?
You can restore your gut to a healthy state after taking antibiotics, although it may take some time. A healthy diet and certain supplements like probiotics during and after your course of antibiotics can help re-establish healthy gut flora, and even help prevent common side effects of antibiotics like diarrhea.
A number of studies indicate that while many beneficial bacteria bounce back within weeks, some can take two to six months. In certain cases, specific strains of bacteria may stay diminished or absent even six months post-treatment.
Our gut’s ecosystem is intricate, so even a few missing strains can upset its balance. While there’s no universal recovery timeline, you can still take steps to maximize gut health and make a significant difference in your health and well-being.
How to restore gut health after taking antibiotics
Consume more probiotics.
- Much of your microbiome can be restored to its natural, healthy state by consuming probiotics, which are live healthy bacteria and yeast like Lactobacillus and Saccharomyces.
- You can find supplements with these beneficial microbes in your grocery store. Just make sure to purchase them from the refrigerated section to ensure lots of live microbes.
- It’s also a great idea to eat probiotic-rich, gut-healthy foods such as:
- Yogurt (choose unsweetened, plain varieties with live, active cultures)
- Kefir (a fermented yogurt drink)
- Kimchi
- Raw, fermented sauerkraut and pickles
- Fermented beverages like kombucha and apple cider vinegar drinks
- Increase your prebiotics.
Prebiotics are indigestible fibers found in foods. They act as food for probiotics, supporting the repopulation of beneficial bacteria in the gut.
Great sources of prebiotics include:
- Bananas
- Apples
- Asparagus
- Artichokes
- Broccoli
- Whole grains such as oats, quinoa, and brown rice
Incorporate more collagen-rich foods.
Collagen is a vital protein that supports the body’s connective tissues. Collagen’s amino acids help strengthen the gut lining, preventing harmful bacteria from breaching the barrier and potentially leaking food particles exiting the digestive tract (aka “leaky gut” syndrome”). This is crucial after taking probiotics, which can harm the gut lining.
Load up on collagen-rich foods like:
- Bone broth
- Chicken
- Fish, especially sardines
- Shellfish like oysters
- Eggs
It’s important to note that the body requires vitamin C to make collagen. To enhance collagen formation, increase your vitamin C intake through fruits and vegetables such as:
- Oranges
- Grapefruit
- Berries
- Broccoli
Avoid sugar and processed foods.
- A diet rich in processed and sugary foods can undermine the beneficial bacteria in your gut. Limiting these is crucial–especially after a course of antibiotics.
- Harmful bacteria feed on sugar, so by cutting back, you curtail their primary food source and support the growth of beneficial bacteria.
Limit or avoid foods like:
- Pastries, cakes, and cookies
- Candy
- Granola bars
- High-sugar cereals
- Sodas and other sugary beverages, including fruit drinks
Manage stress levels.
Maintaining low stress levels is vital for gut health, especially after antibiotic use. There’s a deep link between our emotions and gut reactions, often described as the “gut-brain axis.” Ever felt butterflies before a big event or nausea from nervousness? That’s the gut-brain connection at work.
Excess stress and emotional turmoil can weaken the gut barrier, leading to “leaky gut” and inflammation. So reduce your stress as much as possible with practices like:
- Regular exercise
- Deep breathing exercises
- Mindfulness meditation
- Earthing and time in nature
Get plenty of sleep.
Quality sleep is essential for restoring and maintaining a healthy gut. When we skimp on rest, our gut bacteria can be adversely affected.
Beyond increasing stress and potentially leading to a “leaky gut,” inadequate sleep is also intertwined with the gut-brain connection. Additionally, being sleep-deprived often causes sugar cravings, potentially feeding the harmful bacteria in the gut.
Aim for at least seven hours of quality sleep each night. Simple pre-bedtime habits like taking a hot bath, sipping chamomile tea, or reading can set the stage for better rest.
Antibiotics can have a negative impact on your gut health. But with mindful dietary and lifestyle choices, you can restore your microbiome and get back to a state of well-being. Try these recommendations, and you’ll be on the path to preserving and enhancing your gut and overall health for the long haul.
The post Antibiotics and Gut Health: How to Restore Gut Health After Taking Antibiotics appeared first on Alternative Medicine Magazine.
Frequently Asked Questions
What are the Alternative Medical Systems?
These five alternative medicine systems are Ayurveda (acupuncture), Ayurveda (homeopathy), energy healing, aromatherapy, and homeopathy.
Acupuncture involves inserting fine needles into specific points of the body to stimulate the flow (qi) of energy throughout the entire body.
Ayurvedic Medicine, an ancient system of health-care, focuses on the balance of the three elements: fire, air, and water. It involves diet and exercise, herbal remedies as well massage and meditation.
Homeopathic Medicine gets its name from the Greek word homoios (similar) and pathos (disease). Homeopaths believe every disease has natural causes. But not all symptoms. They prescribe small doses of substances to treat symptoms similar to those that are experienced when a person is ill.
Energy Healing can also be known by the names Reiki, EFT Rolfing and Therapeutic Touch. This therapy is based on a belief that we are all connected to the universal life force known as Ki. If this Ki flows freely though us, it makes us feel well. Energy healers work with touch and intention to restore harmony and balance between our mental, spiritual, and physical selves.
Aromatherapy uses essential herbs extracted from plants to provide therapeutic benefits. Aromatherapists believe that certain smells can alter mood and behavior. Lavender essential oil is used most often in aromatherapy.
What is holistic medicine?
A holistic doctor is one who treats patients holistically. They may use traditional methods such as herbs and acupuncture but integrate these into western medicine.
They seek to treat an illness and not just symptoms. Patients should feel better after treatment.
The doctor should not only treat the disease, but also prevent it from happening again.
The term “holistic” means considering all aspects of a person’s life.
What are the 5 domains in integrative medicine?
The five domains of integrative medicine include mind-body, nutrition, social determinants, lifestyle, and prevention. These five areas address all aspects of health care, including physical, mental, emotional, spiritual, and environmental well-being.
Integrative medicine is a holistic approach to treating disease and overall health. It encompasses both conventional medical treatments as well as complementary therapies like acupuncture and yoga, meditation and massage therapy.
What is holistic medicine opposite?
Holistic medicine examines the whole person and all its aspects. Holistic medicine is based in the notion that any illness must have multiple causes. This means that it needs a combination of treatment options to be effective.
Holistic medicine practitioners believe prevention is better that cure. They partner with patients to achieve optimal wellness.
They work to find the root cause of disease and prevent it recurring. Holistic physicians treat the entire body, not just its organs. They often refer to the entire being as “the body.”
This means that they go beyond skin care and treat the entire body holistically. The doctor might recommend lifestyle changes, such as diet and exercise. He may also recommend yoga and meditation, herbal supplements or massage, acupuncture treatment, or alternative medicine.
What are alternative medicine examples?
Alternative medicine refers only to alternative treatments that are not considered to be effective in treating diseases. These include traditional Chinese medicine, homeopathy, chiropractic, acupuncture, herbal medicines, nutritional therapy, and energy healing techniques such as reiki.
Alternative medicine may also refer to practices not based on scientific evidence but used successfully in clinical practice. These include yoga, meditation, aromatherapy, reflexology and flower essences.
Statistics
- According to a 2005 book by a US [116]Institute of Medicine panel, the number of RCTs focused on CAM has risen dramatically. (en.wikipedia.org)
- These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
- category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
External Links
webmd.com
doi.org
pubmed.ncbi.nlm.nih.gov
- The rise and rise of complementary and alternative medicine: a sociological perspective – PubMed
- Holistic medicine – PubMed
ncbi.nlm.nih.gov
- BIOFEEDBACK TRAINING AND TENSION-TYPE HEADACHE – PubMed
- PubMed: A Randomized Controlled Trial to Determine the Effects of Foot Reflexology on Depression and Hospital Anxiety in Older Females: A Randomized Controlled Study – PubMed
How To
What can a holistic physician do that a traditional practitioner cannot?
A holistic doctor can provide a greater range of services than a conventional doctor. This includes a nutritionist, massage therapy, naturopath and homeopath.
Holistic doctors work with patients holistically. They look at each person’s lifestyle and environment, and treat the root causes of any health problems, rather than treating the symptoms. This helps them find the root causes and to take preventative steps and long-term care. Holistic doctors employ natural remedies, such as essential oils and herbs, to treat illness. They also provide nutritional support and dietary advice to promote healthy living.
Additionally, holistic doctors offer treatments such as reflexology, massage, shiatsu and acupuncture.
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This blog is a source of general information and discussion on health and related topics. Information and materials on this blog, on the website, or in any of the connected materials are not intended to replace or used as a substitute for the advice of a medical professional, diagnosis, or treatment. This blog does not represent the application of any nursing, medical or other health professional advice or diagnosis. We are unable to diagnose health conditions, offer second opinions or provide specific treatment recommendations via this blog or on our website.
If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you’re experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.
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By: Dick Benson
Title: Antibiotics and Gut Health: How to Restore Gut Health After Taking Antibiotics
Sourced From: alternativemedicine.com/conditions/gut-health/microbiome/a-careful-balancing-act-understanding-how-antibiotics-impact-your-gut-microbiome/
Published Date: Tue, 12 Sep 2023 15:38:37 +0000
Frequently Asked Questions
What are the Alternative Medical Systems?
These five alternative medicine systems are Ayurveda (acupuncture), Ayurveda (homeopathy), energy healing, aromatherapy, and homeopathy.
Acupuncture involves inserting fine needles into specific points of the body to stimulate the flow (qi) of energy throughout the entire body.
Ayurvedic Medicine, an ancient system of health-care, focuses on the balance of the three elements: fire, air, and water. It involves diet and exercise, herbal remedies as well massage and meditation.
Homeopathic Medicine gets its name from the Greek word homoios (similar) and pathos (disease). Homeopaths believe every disease has natural causes. But not all symptoms. They prescribe small doses of substances to treat symptoms similar to those that are experienced when a person is ill.
Energy Healing can also be known by the names Reiki, EFT Rolfing and Therapeutic Touch. This therapy is based on a belief that we are all connected to the universal life force known as Ki. If this Ki flows freely though us, it makes us feel well. Energy healers work with touch and intention to restore harmony and balance between our mental, spiritual, and physical selves.
Aromatherapy uses essential herbs extracted from plants to provide therapeutic benefits. Aromatherapists believe that certain smells can alter mood and behavior. Lavender essential oil is used most often in aromatherapy.
What is holistic medicine?
A holistic doctor is one who treats patients holistically. They may use traditional methods such as herbs and acupuncture but integrate these into western medicine.
They seek to treat an illness and not just symptoms. Patients should feel better after treatment.
The doctor should not only treat the disease, but also prevent it from happening again.
The term “holistic” means considering all aspects of a person’s life.
What are the 5 domains in integrative medicine?
The five domains of integrative medicine include mind-body, nutrition, social determinants, lifestyle, and prevention. These five areas address all aspects of health care, including physical, mental, emotional, spiritual, and environmental well-being.
Integrative medicine is a holistic approach to treating disease and overall health. It encompasses both conventional medical treatments as well as complementary therapies like acupuncture and yoga, meditation and massage therapy.
What is holistic medicine opposite?
Holistic medicine examines the whole person and all its aspects. Holistic medicine is based in the notion that any illness must have multiple causes. This means that it needs a combination of treatment options to be effective.
Holistic medicine practitioners believe prevention is better that cure. They partner with patients to achieve optimal wellness.
They work to find the root cause of disease and prevent it recurring. Holistic physicians treat the entire body, not just its organs. They often refer to the entire being as “the body.”
This means that they go beyond skin care and treat the entire body holistically. The doctor might recommend lifestyle changes, such as diet and exercise. He may also recommend yoga and meditation, herbal supplements or massage, acupuncture treatment, or alternative medicine.
What are alternative medicine examples?
Alternative medicine refers only to alternative treatments that are not considered to be effective in treating diseases. These include traditional Chinese medicine, homeopathy, chiropractic, acupuncture, herbal medicines, nutritional therapy, and energy healing techniques such as reiki.
Alternative medicine may also refer to practices not based on scientific evidence but used successfully in clinical practice. These include yoga, meditation, aromatherapy, reflexology and flower essences.
Statistics
- According to a 2005 book by a US [116]Institute of Medicine panel, the number of RCTs focused on CAM has risen dramatically. (en.wikipedia.org)
- These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
- category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
External Links
webmd.com
doi.org
pubmed.ncbi.nlm.nih.gov
- The rise and rise of complementary and alternative medicine: a sociological perspective – PubMed
- Holistic medicine – PubMed
ncbi.nlm.nih.gov
- BIOFEEDBACK TRAINING AND TENSION-TYPE HEADACHE – PubMed
- PubMed: A Randomized Controlled Trial to Determine the Effects of Foot Reflexology on Depression and Hospital Anxiety in Older Females: A Randomized Controlled Study – PubMed
How To
What can a holistic physician do that a traditional practitioner cannot?
A holistic doctor can provide a greater range of services than a conventional doctor. This includes a nutritionist, massage therapy, naturopath and homeopath.
Holistic doctors work with patients holistically. They look at each person’s lifestyle and environment, and treat the root causes of any health problems, rather than treating the symptoms. This helps them find the root causes and to take preventative steps and long-term care. Holistic doctors employ natural remedies, such as essential oils and herbs, to treat illness. They also provide nutritional support and dietary advice to promote healthy living.
Additionally, holistic doctors offer treatments such as reflexology, massage, shiatsu and acupuncture.
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