Words on Wellness

How’s Your Microbiome?

   When we talk about a microbiome, we are talking about the gut and its important role in overall health. The gut is home to many microbes and bacteria, both good and bad. What we choose to eat determines the amount and type of bacteria residing in our large and small intestines.

   Eating foods containing prebiotics and probiotics promotes a favorable environment for a healthy microbiome. Prebiotics are complex carbohydrates, like fiber in fruits, beans, and whole grains. They act as fertilizer for the good bacteria in your gut through fermentation. This fermentation process limits the number of bad bacteria and supports a healthy gut.

   Probiotics are the good bacteria in your gut and are dependent on prebiotics as their main food source. Common probiotics foods are yogurt sauerkraut, kefir, and other fermented foods. Other ways to improve your gut microbiome are to eat a variety of colorful fruits and vegetables, add fiber foods to your diet, reduce stress, and maintain a regular eating schedule.

Women’s Health – Do you know the symptoms?

   Breast cancer is the most common cancer among women worldwide, and early detection is key. Symptoms include lumps, nipple changes, thickened skin, changes in appearance (size, shape, dimpling), and skin color changes (pink, red).

   Ovarian cancer also affects women. It’s important to know the symptoms because they can be hard to detect. Symptoms include abdominal or pelvic pain, feeling full quickly, bloating, changes in bowel habits, frequent urination, and feeling tired without a clear reason.

   Early detection can save lives. Let’s raise awareness and encourage our loved ones to recognize these symptoms.

Motivation to Move

   The weather is getting colder, but we can still find ways to stay active. Being active through the winter can improve our mood, lower stress, and promote better sleep. Think about how you can increase your physical activity through household chores and consider walking on a treadmill or using a stationary bicycle. Winter can be the perfect time to join a local fitness class and benefit from meeting new people.

   To create a personalized weekly plan, choose activities from “Move Your Way,” health.gov/moveyourway. Explore information and videos to stay motivated and fit activity into a busy schedule.