6 Steps – 21 Days – Reboot your Microbiome

Decreased microbial species in the gut can have a detrimental effect on your immune system, mood, cognitive function, weight, digestion and resistance to illness and infection

Common causes of a depleted Microbiome

  • Overuse of antibiotics
  • Processed sugar laden diets
  • Sanitation Techniques
  • Lack of fermented foods
  • C-section deliveries
  • Formula fed Babies
  • Chronic Stress

Overuse of Sanitation Techniques

30 years ago 1 in 10 people suffered with allergies, now it is a shocking 1 in 3

Up until the 1950’s, it would be common practice for people to bath once per week in local bathing houses. Bathing daily was a privilege reserved only for the wealthy until the mid 19th century when household bathtubs became common additions.

Soaps were rationed in Britain until 1950 and dishwashers were not introduced until 1886. Antibiotics were scarce, hand sanitizers didn’t exist, processed foods were rare and household cleaning products were derived from natural ingredients such as vinegar or lemons.

Food was home grown, fertilizer’s were natural, children would play outdoors in the dirt and skin care products were minimal.

The fear driven hygiene obsession that introduced the sanitation techniques of the twentieth century have had a devastating impact on the microbiome, killing everything in its path including the important and highly beneficial good bacteria needed to support a healthy gut..

As the rate of cleanliness increased so did the incidence of auto-immune diseases, gut issues and allergies. The overuse of antibiotics in medicine, animal feed and water supplies along with the introduction of chlorinated drinking water resulted in the destruction of good bacteria and the birth of antibiotic resistant superbugs.

Chronic Stress

Stress and being Busy has become a default setting for most people but it has a breaking point that we often refer to as ‘burnout’

There is an epidemic of stress in the twenty first century that is resulting in a severe depletion of the beneficial bacteria and microbial diversity in the gut.

Thinking that you can avoid stress or life’s challenges is an unattainable vision that will lead to further torment and disappointment. Our modern life is saturated with mindless stimulation, distraction and fragmented biases of real life delivered via social media.

Living mindfully, focusing on gratitude, making time for yourself and family, implementing techniques to release tension, obtaining healthy eating habits, nourishing positive friendships and finding moments of calm throughout the day are important solutions that can make a profound difference.

Sugar laden processed diets

“The average adult American consumes approximately 22 teaspoons of sugar every day and children consume approximately 34 teaspoons every day — that’s more than two 20-ounce sodas — making one in four teenagers in America pre-diabetic or diabetic” – Dr Mark Hyman

As we are host to more bacteria than human cells in the body, it’s no surprise that these little bugs play a large role in our health. One of the biggest effects that researchers have now come to understand is that your microbial profile has the power to manipulate your cravings and food choices to create an environment in which they can thrive.

The bad bugs thrive off unhealthy foods such as refined or processed carbohydrates, grains, dairy, and sugar. What’s even more fascinating is they even have the power to manipulate our mood via the production or inhibition of certain neurotransmitters in the gut.

The surplus intake of refined sugars can also lead to the development of pro-inflammatory microorganisms that cause havoc in the gastrointestinal tract and lead to further cravings due to their dependence on sugary foods for survival.

Struggling with sugar addiction, read 10 tips to quit Sugar article: https://www.amitywellness.com/10-steps-to-kick-your-sugar-addiction/

An increase in C-Section Deliveries

After our birth we are soon colonized by so many microorganisms that microbes will account for up to 90% of the cells in the human body

Microbes have existed on earth for 3.7 billion years and Homo Sapiens have existed for only just over 200,000 years. Our first microbes are derived from the vaginal flora, which produce acidity to drive away other harmful bacteria.

The bacteria can reproduce is as little as 20 minutes and helps to train the immune system and digest breast milk which contains crucial antibodies to protect the child.

Within as little as 3 weeks post birth, the strength and diversity of the gut flora can predict a child’s risk of allergies, skin conditions and asthma in later life.

If a child is delivered via C-section, as a third of western babies now are, it is beneficial to administer a vaginal swab from the mother directly onto the babies skin or alternatively a lactobacillus probiotic be used if the first option isn’t possible.

Formula Fed Babies

If you are unable to breast feed due to unforeseen circumstances, opt for sheep or goat milk based formula as it’s the closest to human breast milk and a richer source of beneficial bacteria.

A babies gut flora is heavily influenced and nurtured during the breast-feeding process. A mother’s breast milk delivers the babies first dosage of prebiotics and probiotics. To further enhance the exposure, you can create a probiotic paste using a supplement and some filtered water and gently smear onto the nipple prior to feeding.

6 steps – 21 Days – Reboot your Microbiome

  • Step One: Eliminate Sugar, Dairy, Refined Carbohydrates, Alcohol, Grains and Processed/Packaged Foods
  • Step Two: Try incorporating moreprebiotics such as leeks, asparagus, garlic, onion, endives, artichokes, and resistant starches.
  • Step Three: Experiment by gradually titrating up the consumption of probiotic rich fermented foods, such as; Kim chi, sauerkraut, kefir, kombucha, miso and pickled vegetables. Fermented foods can contain upto10 trillion Colony forming units of bacteria per serving, whereas standard probiotics usually only deliver 10 billion colony-forming units of bacteria. Try to eat at least one serving of fermented foods per day.
  • Step Four: Include more Resistant Starch– This is a type of starch that resists digestion, reaching the colon intact. One simple way to add resistant starch to your diet is by cooking and cooling potatoes as this causes some of their starch to convert into resistant starch taking them from a high glycemic to a lower glycemic food choice.
    Studies indicate that Resistant starch can be beneficial for the good bacteria in the gut, when consumed in quantities around 15 to 30 grams daily (equivalent to two to four tablespoons of potato starch).
  • Step Five: Add additional fiber – Research shows that the majority of people in the western world are not obtaining enough dietary fiber in their diets. Fiber is an essential nutritional provider and natural fertilizer for the good bacteria that resides in the gut. Simply adding more vegetables, low fructose fruits and nuts and seeds (chia and flax are great) would be a good start. Vegetable fiber is especially critical for creating Butyrate, which is beneficial for healing the lining of the intestinal tract.
  • Step Six: Add a High Grade probiotic and switch the brand every so often to create further diversity. The best approach to start with is to use a broad-spectrum soil based probiotic that contains species from all four of the phyla found in the digestive tract, including Proteobacteria, Antinobacteria, Bacteroidetes and Firmicutes. Each strain of probiotic performs differently depending on the unique environment of the gut.

Please Note: If you feel worse or your symptoms increase after the introduction of fermented foods, prebiotics and probiotics the please read the following article: https://www.amitywellness.com/why-do-fermented-foods-make-me-worse/

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Amity Wellness Phuket
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1 day ago
👉🏻A well structured cleansing program will help a person to: _ _ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ ⠀ ✅To retreat from the vast amount of everyday stressors/toxins that we are exposed to _ _ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ✅To support and assist in acceleration of the bodies natural detoxification pathways _ _ ✅To assist in healing the gut and restoring optimal digestion . ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ _ _ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ✅To educate the person to make positive dietary and lifestyle modifications once returning home .. ⠀⠀⠀⠀⠀⠀⠀⠀ _ _ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀ 👉🏻The human body is designed to remove toxins as part of its everyday metabolic processes, but if the amount of toxins exceeds the body’s ability to detoxify, or if the detox capabilities are compromised, then unfortunately the body will be forced to store them. .. ⠀⠀⠀ _ _ 👉🏻Excessive over exposure to toxins/stressors and poor detoxification capabilities can cause biochemical toxicity, which in turn can cause alterations to the body’s DNA code, cause systemic inflammation, hormone dysregulation, impaired nervous system function, degenerative diseases and neurological disturbances .... _ _ #healthiswealth #amitywellness #bodyminddetox #guthealing #digestionsupport #nutritioncoach #epigentics #inspiredliving #rawfoodlife #intermittentfasting #juicecleanse #phuket🌴
Amity Wellness Phuket
Amity Wellness Phuket



2 days ago
👉🏻Are you wondering what magical Raw delights are available on the Amity Raw meal plans? _ _ 👉🏻 Do you know we have specially modified Raw Food programs for Thyroid Issues, IBS, FODMAP sensitivity and Glycemic Issues _ _ 👉🏻 Raw Muesli with Spirulina Yogurt 👉🏻 Raw Flaxseed Crackers with Sundried Tomato dip 👉🏻 Raw Veggie Tacos 👉🏻 Raw Superfood balls 👉🏻 Raw Mango Salsa 👉🏻 Raw Papaya Salad 👉🏻 Raw Cacao Chocolates 👉🏻 Raw carrot crackers and Almond butter 👉🏻 Raw Jicama Dill Salad 👉🏻 Raw Lemon Cheese Cake 👉🏻 Raw Broccoli Quinoa Salad 👉🏻Raw Sunflower Flalafel 👉🏻 Raw Chia Pudding 👉🏻 Raw Cauliflower Mock Rice 👉🏻 Raw Pad Thai 👉🏻Raw Zucchini Avocado Pesto 👉🏻 Raw Nut and Seed Burger 👉🏻 Raw sprouted Vegetable Salad 👉🏻 Raw Pizza 👉🏻 Raw Lasagne and much more....... _ _ 👉🏻 Have you had the pleasure to meet our fantastic Raw Chefs Bee and Oum? _ _ #amitywellness #rawfoodlife #nutritioncoach #inspiredliving #healthiswealth #rawveganretreat #norishtoflourish #intermittentfasting #juicecleanse #wellnessprograms #detoxprotocols #guthealing #digestionsupport #phuket🌴
Amity Wellness Phuket
Amity Wellness Phuket



3 days ago
👉🏻An article published in the American Journal of Clinical Nutrition stated that a staggering 61% of the food Americans buy is highly processed. 👈🏻 _ 👉🏻Has our quest for convenience gone too far? - 👉🏻Modern day convenience offers lavish time saving modalities such as pre-packaged foods, drive through takeaways, online Shopping, electronic dishwashers, washing machines, vacuum cleaners, home computers, virtual socialising and even electronic weight loss gadgets. _ 👉🏻The big question is whether we are healthier, happier and using the rewarded time appropriately or is the convenience leading to over consumption, obesity, illness, laziness and TV and social media addiction? _ 👉🏻“Our brains may have forgotten what real food is but our digestive tract certainly hasn’t”👈🏻 _ 👉🏻To fully nurture, nourish and support our body, we have to get back to consuming more whole natural foods that are compatible with our digestive system, focusing on eating high quality proteins, good fats and nutrient dense high fibre carbs such as vegetables to limit cravings, fuel the body and provide the largest nutritional punch possible 😀 _ 👉🏻 Real food doesn’t have ingredients, it is the ingredients _ 👉🏻 It is useful to stop asking why real food is expensive and start asking why processed food is so cheap _ 👉🏻”The food you eat can be the most powerful form of medicine or the slowest form of poison” - Ann Wigmore _ 👉🏻”Let food be thy medicine and medicine be thy food” - Hippocrates _ #bodyminddetox #amitywellness #nutritioncoach #michellecooper #realfoodadvocate #nourishtoflourish #healthiswealth #inspiredliving #phuket🌴
Amity Wellness Phuket
Amity Wellness Phuket



4 days ago
👉🏻Yoga is a practice of peeling away labels of ‘good’ and ‘bad’ and embracing whatever form of beauty you bring to your mat each day. _ 👉🏻 Through practice, we move from unknowing into knowing, from darkness to illumination. _ _ 👉🏻When we follow the breath into the body, when we focus our gaze inwards, we invite light into the shadows. _ 👉🏻With practice, this process often becomes a journey that surprises us, that delights us. _ 👉🏻 Our bodies change—become stronger, lighter, more resilient. And our attitudes change—we change the way we react to discomfort and pain, the way we perceive our lives, the way we see the world we live in. _ 👉🏻 We learn to accept that nothing is permanent, that each practice will be different. _ 👉🏻We learn to let go of preconceived ideas of what we can or cannot do. We welcome every possibility. _ _ #amitywellness #yogathailand #healthiswealth #inspiredliving #wellnessprograms #benddontbreak #nutritioncoach #rawfoodlife #phuket🌴

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Amity Wellness Retreats
50/16, Soi Samakkea 4
Rawai, Mueang Phuket District,
Phuket, 83100, Thailand


+66 98 398 2371

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Mon - Sun    09:00 - 18:00

Amity Wellness Legal Disclaimer - This information and any other content on www.amitywellness.com are not offered for the diagnosis, cure, mitigation, treatment, or prevention of any disease or disorder, nor have any statements herein been evaluated by any government agencies. Said content is not intended as medical advice. Please consult your health care professional with regard to matters pertaining to your health.