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Balanced Microbiome Benefits

Best Foods to Support a Healthy Microbiome

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Best Foods to Support a Healthy Microbiome

In recent years, the human microbiome has emerged as a fascinating frontier in health research. Comprising trillions of microorganisms residing within our bodies, particularly in the gut, the microbiome plays a pivotal role in maintaining various aspects of our health, including digestion, metabolism, immune function, and even mental well-being. While genetics and environmental factors influence the microbiome, diet stands out as a modifiable factor that profoundly impacts its composition and function. In this comprehensive guide, we embark on a journey to uncover the best foods for nurturing a healthy microbiome, empowering readers to make informed dietary choices for optimal gut health and overall well-being.

  1. Fiber-Rich Foods: Building Blocks for Gut Health

Fiber serves as the cornerstone of a gut-friendly diet, providing essential nutrients for both humans and the beneficial bacteria residing in our digestive system. There are two main types of dietary fiber: soluble fiber, which dissolves in water to form a gel-like substance, and insoluble fiber, which adds bulk to stool and promotes regular bowel movements. By incorporating a diverse array of fiber-rich foods into your diet, you can support the growth and diversity of beneficial gut bacteria. Whole grains such as oats, barley, quinoa, and brown rice; fruits like apples, berries, bananas, and oranges; and vegetables including broccoli, spinach, kale, carrots, and Brussels sprouts are excellent sources of dietary fiber that can nourish your microbiome and promote digestive health.

  1. Fermented Foods: Harnessing the Power of Probiotics

Fermented foods are prized for their probiotic content, which consists of live beneficial bacteria that confer numerous health benefits when consumed. Incorporating fermented foods into your diet can help replenish and maintain a diverse population of beneficial gut bacteria, supporting optimal digestive function and bolstering immune resilience. Yogurt, kefir, sauerkraut, kimchi, miso, and tempeh are among the many fermented foods rich in probiotics that you can enjoy as part of a gut-friendly diet. Whether consumed as a standalone snack or incorporated into meals, fermented foods offer a delicious and nutritious way to support your microbiome.

  1. Prebiotic Foods: Feeding Your Gut Microbiota

Prebiotics are non-digestible fibers that serve as food for beneficial bacteria in the gut, stimulating their growth and activity. By including prebiotic-rich foods in your diet, you can create a favorable environment for beneficial gut bacteria to thrive, thereby promoting a healthy and resilient microbiome. Garlic, onions, leeks, asparagus, Jerusalem artichokes, chicory root, and dandelion greens are just a few examples of prebiotic foods that can nourish your gut microbiota and contribute to overall digestive wellness.

  1. Polyphenol-Rich Foods: Harnessing Nature’s Antioxidants

Polyphenols are plant compounds renowned for their antioxidant properties, which can benefit both human health and the gut microbiome. These bioactive compounds exhibit anti-inflammatory effects and may contribute to the maintenance of a diverse and balanced microbial community in the gut. Berries such as blueberries, strawberries, and raspberries are rich sources of polyphenols, as are dark chocolate, green tea, red wine (in moderation), apples, and flaxseeds. By incorporating polyphenol-rich foods into your diet, you can support your microbiome while enjoying a variety of flavorful and nutritious options.

  1. Omega-3 Fatty Acids: Nourishing Your Gut and Beyond

Omega-3 fatty acids, particularly those found in fatty fish and certain plant sources, are celebrated for their anti-inflammatory properties and potential benefits for gut health. By including omega-3-rich foods in your diet, you can help maintain a healthy balance of gut bacteria and mitigate inflammation in the digestive tract. Fatty fish like salmon, mackerel, sardines, and trout, along with flaxseeds, chia seeds, and walnuts, are excellent sources of omega-3 fatty acids that can support your gut microbiome and contribute to overall well-being.

  1. Dietary Diversity: Embracing a Multifaceted Approach to Nutrition

In addition to focusing on specific types of foods, dietary diversity is key to promoting a healthy and resilient microbiome. Consuming a wide range of fruits, vegetables, whole grains, legumes, nuts, seeds, and other nutrient-rich foods ensures that you provide your gut microbiome with diverse substrates for growth and development. Experimenting with different cuisines, flavors, and cooking methods can help you expand your culinary horizons while nourishing your microbiome and enhancing overall nutritional intake.

  1. Limiting Processed Foods and Added Sugars: Safeguarding Gut Health

While certain foods support a healthy microbiome, others can disrupt the delicate balance of gut bacteria and contribute to inflammation and digestive issues. Processed foods high in refined sugars, unhealthy fats, and artificial additives can undermine gut health and compromise overall well-being. Minimizing your intake of sugary snacks and beverages, processed meats, fast food, and foods containing artificial additives and preservatives can help preserve the integrity of your gut microbiome and support optimal digestive function.

Cultivating a Healthy Microbiome for Lifelong Well-Being

In conclusion, nurturing a thriving microbiome is essential for promoting optimal health and well-being throughout life. By incorporating fiber-rich foods, fermented foods, prebiotics, polyphenol-rich foods, omega-3 fatty acids, and maintaining dietary diversity, you can support a diverse and resilient gut microbiome that contributes to overall health and vitality. Additionally, limiting processed foods and added sugars helps safeguard gut health and preserve the delicate balance of beneficial bacteria in the gut. Making informed dietary choices and embracing a holistic approach to nutrition empowers you to cultivate a healthy microbiome and embark on a journey toward lifelong wellness and vitality.

Balanced Microbiome Benefits

The Impact of Antibiotics on Gut Bacteria

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The human gut hosts a complex ecosystem of microorganisms known as the gut microbiota. This diverse community plays a vital role in maintaining our health, influencing processes such as digestion, nutrient absorption, immune function, and even mental health. Among the various factors that can disrupt the delicate balance of the gut microbiota, antibiotics are particularly noteworthy. While antibiotics have transformed modern medicine by effectively treating bacterial infections, their widespread use can significantly alter the composition and function of gut bacteria, leading to various health issues.

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Understanding Gut Microbiota

Before examining the impact of antibiotics, it’s essential to understand the fundamental role of gut microbiota. Comprising trillions of bacteria, fungi, viruses, and other microorganisms, the gut microbiota forms a dynamic ecosystem that coexists with the human host. This microbial community performs several critical functions, including:

  1. Digestion and Nutrient Metabolism: Gut bacteria assist in breaking down complex carbohydrates, proteins, and fats, facilitating nutrient and energy absorption from food.
  2. Immune Regulation: The gut microbiota interacts with the immune system, helping train immune cells and maintain a balanced inflammatory response.
  3. Protection Against Pathogens: Beneficial bacteria compete with harmful pathogens for resources and produce antimicrobial compounds, thereby preventing infections.
  4. Synthesis of Vitamins and Neurotransmitters: Certain gut bacteria synthesize essential vitamins (e.g., vitamin K, B vitamins) and neurotransmitters (e.g., serotonin, dopamine) that support various physiological processes.

How Antibiotics Affect Gut Bacteria

Antibiotics are medications specifically designed to target and eliminate bacteria or inhibit their growth. While they can be life-saving when used appropriately to treat bacterial infections, their broad-spectrum activity can disrupt the delicate balance of gut microbiota. Here are some key ways antibiotics impact gut bacteria:

  1. Reduction in Microbial Diversity: Antibiotics can kill both harmful and beneficial bacteria, leading to decreased microbial diversity. This reduction may allow opportunistic pathogens to flourish, increasing the risk of infections such as Clostridium difficile (C. difficile) colitis.
  2. Dysbiosis: Dysbiosis refers to an imbalance in gut microbiota composition, characterized by a decrease in beneficial bacteria and an overgrowth of potentially harmful species. Antibiotic-induced dysbiosis can persist for weeks to months after completing antibiotic therapy, compromising gut health.
  3. Disruption of Metabolic Functions: Gut bacteria play a crucial role in metabolizing dietary components and producing metabolites that influence host physiology. Antibiotics can disrupt these metabolic functions, affecting nutrient absorption, energy metabolism, and the production of short-chain fatty acids (SCFAs), essential for colon health.
  4. Immune Dysregulation: The gut microbiota is pivotal in educating the immune system and maintaining immune balance. Antibiotic-induced changes in gut microbiota can disrupt this balance, leading to immune dysregulation and increased susceptibility to infections, as well as the potential development of autoimmune or inflammatory conditions.
  5. Long-Term Health Implications: Emerging research indicates that antibiotic-induced disruptions in gut microbiota during critical developmental periods, such as infancy and early childhood, may have lasting health consequences. Changes in gut microbiota composition during these formative stages have been linked to an increased risk of obesity, allergic diseases, inflammatory bowel diseases (IBD), and metabolic disorders later in life.

Strategies to Support Gut Health After Antibiotic Use

While antibiotics are essential for treating bacterial infections, there are steps to minimize their impact on gut health:

  1. Probiotic Supplementation: Probiotics are beneficial bacteria that can help restore microbial balance in the gut after antibiotic therapy. Choosing probiotic strains with proven efficacy and ensuring adequate dosage and duration of supplementation are vital for optimal results.
  2. Incorporating Prebiotics: Prebiotics are non-digestible dietary fibers that serve as food for beneficial gut bacteria, promoting their growth and activity. Consuming prebiotic-rich foods such as fruits, vegetables, whole grains, and legumes can support the restoration of a healthy gut microbiota.
  3. Postbiotic Interventions: Postbiotics are bioactive compounds produced by beneficial gut bacteria during fermentation. These compounds possess various health-promoting properties, including immunomodulatory effects and maintenance of gut barrier integrity. Including postbiotic-rich foods such as fermented dairy products (e.g., yogurt, kefir) and fermented vegetables (e.g., sauerkraut, kimchi) in the diet can enhance gut health.
  4. Practicing Antibiotic Stewardship: Responsible antibiotic use and adherence to evidence-based prescribing guidelines are essential for minimizing unnecessary antibiotic exposure and reducing the risk of antibiotic-related complications, including disruption of gut microbiota.

The gut microbiota plays a fundamental role in human health, and its intricate relationship with antibiotics highlights the significance of preserving microbial balance for overall well-being. While antibiotics have revolutionized the treatment of bacterial infections, their indiscriminate use can result in various health issues, including dysbiosis and immune dysregulation. By implementing strategies to mitigate the effects of antibiotics on gut bacteria and promoting responsible antibiotic use, we can work towards maintaining the delicate harmony of the gut microbiota and safeguarding human health for future generations.

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Balanced Microbiome Benefits

How to Balance Your Microbiome for Enhanced Health

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Recent studies have highlighted the significant impact of the microbiome on overall health and well-being. This intricate ecosystem, comprised of trillions of microorganisms that inhabit various parts of the human body, plays a vital role in numerous physiological functions, including digestion, metabolism, immune response, and even mental health. Achieving a balanced microbiome is essential for fostering health and preventing illness. This detailed guide examines the microbiome’s composition, factors that influence its balance, and scientifically supported strategies to promote microbiome health.

Understanding the Microbiome

The microbiome consists of bacteria, viruses, fungi, and other microorganisms that occupy different areas of the body, with particular emphasis on the gut microbiome due to its profound health implications. The gut microbiome is crucial for:

  1. Digestion and Nutrient Absorption: Specific bacteria in the gut assist in breaking down complex carbohydrates and fibers that human digestive enzymes cannot process. This fermentation produces short-chain fatty acids (SCFAs) such as acetate, propionate, and butyrate, which provide energy for the gut lining and possess anti-inflammatory properties.
  2. Immune Regulation: The gut microbiome closely interacts with the immune system, influencing the development and function of immune cells while maintaining immune balance. Beneficial gut bacteria enhance the production of anti-inflammatory cytokines and suppress excessive inflammation, offering protection against autoimmune diseases and infections.
  3. Metabolism and Weight Management: Emerging research indicates that gut microbiome composition affects energy metabolism, nutrient absorption, and fat storage. Dysbiosis, or imbalance in the microbiome, has been linked to obesity, insulin resistance, and other metabolic disorders.
  4. Neurotransmitter Production: The gut-brain axis, a communication network between the gut and the central nervous system, significantly impacts mood, cognition, and behavior. The gut microbiome synthesizes neurotransmitters like serotonin, dopamine, and gamma-aminobutyric acid (GABA), which influence brain function and emotional health.

Factors Affecting Microbiome Balance

Several factors can disrupt the delicate equilibrium of the microbiome, leading to dysbiosis and increased vulnerability to health issues. These factors include:

  1. Dietary Habits: The microbiome’s composition is heavily influenced by dietary choices. Diets high in processed foods, sugars, and saturated fats promote the growth of harmful bacteria, while diets rich in fiber, fruits, vegetables, and fermented foods support beneficial bacteria.
  2. Use of Antibiotics and Medications: Antibiotics are crucial for treating infections but can also eliminate beneficial gut bacteria, leading to dysbiosis. Other medications, such as proton pump inhibitors (PPIs) and nonsteroidal anti-inflammatory drugs (NSAIDs), may also alter microbiome composition.
  3. Stress and Mental Health: Chronic stress, anxiety, and depression can negatively affect the gut microbiome, leading to immune dysfunction and gastrointestinal issues. Conversely, practices like meditation and relaxation techniques can positively impact microbiome health by reducing stress.
  4. Environmental Influences: Exposure to toxins, pollutants, and chemicals can disrupt microbiome balance and reduce microbial diversity. Factors such as urbanization and lifestyle changes can also contribute to altered gut microbiota.
  5. Lifestyle Choices: Habits like smoking, excessive alcohol intake, lack of physical activity, and poor sleep can adversely affect the microbiome. Adopting healthier lifestyle practices is vital for maintaining microbiome health.

Strategies for Achieving Microbiome Balance

Maintaining a balanced microbiome requires a comprehensive approach addressing dietary, lifestyle, and environmental factors. Here are evidence-based strategies to support microbiome health:

  1. Dietary Changes:
    • Diverse Food Intake: Incorporate a wide range of whole, plant-based foods, including fruits, vegetables, legumes, whole grains, nuts, seeds, and fermented items. Aim for a colorful variety to ensure a broad spectrum of nutrients that promote microbial diversity.
    • Increase Fiber Consumption: Dietary fiber acts as a prebiotic, encouraging the growth of beneficial gut bacteria. Aim for 25-30 grams of fiber daily from sources like oats, legumes, fruits, and vegetables.
    • Include Fermented Foods: Foods such as yogurt, kefir, sauerkraut, and kimchi contain probiotics that help restore and maintain a healthy gut flora. Regularly adding these foods to your diet can enhance microbial diversity.
  2. Probiotic Supplements:
    • Select Quality Probiotics: When choosing probiotic supplements, look for products with a variety of bacterial strains, including Lactobacillus and Bifidobacterium. Ensure the product has a high CFU count and is supported by scientific research.
    • Consult Healthcare Professionals: Before starting probiotic supplementation, speak with a healthcare provider or registered dietitian to find the most suitable strains and dosages for your specific health needs.
  3. Limit Sugar and Processed Foods:
    • Reduce Added Sugars: Cut back on sugary drinks, desserts, and processed foods high in added sugars, which can foster harmful bacteria in the gut.
    • Avoid Artificial Sweeteners: Stay away from artificial sweeteners, which may disrupt microbiome balance. Opt for natural alternatives like stevia or small amounts of honey.
  4. Support Gut Barrier Function:
    • Incorporate Collagen-Rich Foods: Foods like bone broth and fish skin are rich in collagen, which helps maintain gut lining integrity and function.
    • Include Gut-Healing Foods: Consume foods that promote gut health, such as fermented vegetables and glutamine-rich foods like beef and eggs.
  5. Manage Stress and Mental Well-Being:
    • Practice Stress Reduction: Engage in activities like mindfulness meditation and yoga to lower stress levels, which can positively affect the gut microbiome.
    • Prioritize Quality Sleep: Aim for 7-9 hours of restful sleep each night to support immune function and gut health.
    • Seek Professional Help: If experiencing chronic stress or mental health issues, consider consulting a mental health professional for guidance.
  6. Encourage Physical Activity:
    • Stay Active: Regular exercise can positively influence gut microbiome composition. Aim for at least 150 minutes of moderate-intensity exercise weekly.
    • Enjoy Outdoor Activities: Spending time in nature can enhance gut microbiome diversity and improve mental well-being.
  7. Optimize Digestive Health:
    • Support Digestive Enzymes: Incorporate foods like pineapple and papaya that support digestive enzymes, or consider enzyme supplements to aid nutrient absorption.
    • Identify Food Sensitivities: Work with a healthcare provider to identify and manage food sensitivities that may contribute to digestive issues.
  8. Maintain Hydration and Gut Motility:
    • Stay Hydrated: Drink 8-10 glasses of water daily to support gut function and regular bowel movements.
    • Include Hydrating Foods: Add water-rich foods like cucumbers and watermelon to your diet for added hydration and fiber.
  9. Practice Mindful Eating:
    • Chew Thoroughly: Take time to enjoy meals and chew food well to aid digestion and nutrient absorption.
    • Listen to Your Body: Pay attention to hunger and fullness cues, and eat without distractions to foster a healthy relationship with food.
  10. Consider Functional Testing:
    • Explore Testing Options: If experiencing persistent digestive issues, consider functional testing to gain insights into your microbiome.
    • Personalize Your Approach: Use testing results to develop a tailored plan that addresses specific microbiome imbalances.

Maintaining a balanced microbiome is vital for overall health and well-being. By implementing a holistic approach that includes dietary changes, lifestyle adjustments, stress management techniques, and environmental awareness, you can support your microbiome’s health. Remember that achieving microbiome balance is an ongoing journey that requires consistency and dedication. By prioritizing microbiome health and applying these evidence-based strategies, you can take proactive steps toward achieving optimal health and vitality for years to come.

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Balanced Microbiome Benefits

How to Increase Good Bacteria in Your Gut

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The human body hosts a complex ecosystem known as the gut microbiome, which is home to approximately 100 trillion microorganisms, primarily bacteria. This intricate community, located mainly in the gastrointestinal tract, plays a vital role in digestion, immune function, and even mental health. Cultivating beneficial bacteria in this microbiome is essential for overall health. In this article, we will explore effective strategies for promoting a thriving population of good bacteria in your gut.

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Understanding the Gut Microbiome

Before we discuss how to enhance the presence of beneficial bacteria, it is essential to understand the composition and function of the gut microbiome. This diverse ecosystem includes various microorganisms such as bacteria, viruses, fungi, and more, all of which interact with numerous physiological processes.

The Key Functions of the Gut Microbiome

The gut microbiome serves several critical functions, including:

  1. Nutrient Metabolism: Beneficial bacteria assist in breaking down and absorbing dietary nutrients like carbohydrates and fiber, which helps the body utilize energy efficiently. They also produce vital vitamins, including B vitamins and vitamin K, which contribute to overall health.
  2. Immune Regulation: The gut microbiome plays a crucial role in regulating the immune system, distinguishing between helpful and harmful microbes, and initiating appropriate immune responses. It helps train immune cells to effectively respond to pathogens while tolerating harmless substances.
  3. Digestive Health: Beneficial bacteria help maintain the integrity of the gastrointestinal tract, preventing harmful organisms from taking hold and alleviating digestive issues such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). They also produce enzymes that aid in the digestion of certain carbohydrates and fibers.
  4. Neurological Function: Recent studies suggest a two-way communication system, known as the gut-brain axis, where the gut microbiome influences neurological function and mental well-being. Beneficial bacteria produce neurotransmitters like serotonin and gamma-aminobutyric acid (GABA), which are involved in mood regulation and cognitive function.

The balance of the gut microbiome is influenced by various factors, including diet, lifestyle choices, genetics, and environmental exposures. Disruptions to this balance, known as dysbiosis, can lead to numerous health issues, ranging from digestive disorders to autoimmune diseases.

Strategies to Increase Beneficial Bacteria in Your Gut

1. Increase Dietary Fiber

  • One of the most effective ways to nurture beneficial bacteria is by consuming dietary fiber. Fiber serves as a food source for gut bacteria, leading to the production of short-chain fatty acids (SCFAs) like acetate, propionate, and butyrate, which promote the growth of beneficial microbes. These SCFAs also possess anti-inflammatory properties and help maintain gut barrier integrity.
  • Incorporate a variety of fiber-rich foods into your diet, including fruits (such as berries and apples), vegetables (like broccoli and spinach), whole grains (such as oats and quinoa), legumes (like lentils and chickpeas), nuts, and seeds. Aim for both soluble and insoluble fibers to support the growth of different bacterial species.

2. Include Fermented Foods

  • Adding fermented foods to your diet can provide naturally occurring probiotics that benefit gut health. The fermentation process produces a variety of beneficial microbes, enzymes, and metabolites, offering numerous health benefits while increasing the bioavailability of certain nutrients.
  • Try fermented foods such as yogurt (with live cultures), kefir, kimchi, sauerkraut, miso, tempeh, kombucha, and unpasteurized cheeses. When selecting these products, choose those that have not been subjected to high-heat pasteurization, as this can kill the live cultures.

3. Consider Probiotic Supplements

  • Probiotic supplements containing live beneficial bacteria can help strengthen your gut microbiome. These supplements may be particularly useful for individuals with specific health conditions, those taking antibiotics, or those who find it challenging to obtain probiotics through food.
  • Choose probiotic formulations that include a variety of bacterial strains, such as Lactobacillus and Bifidobacterium, tailored to your health needs. Look for products that have undergone rigorous quality testing and have shown efficacy in clinical studies.

4. Reduce Sugar and Processed Foods

  • Limit your intake of sugary and processed foods, as these can disturb the balance of the gut microbiome, promoting harmful bacteria while hindering the growth of beneficial ones. Diets high in refined sugars and processed foods are linked to an increased risk of obesity, metabolic syndrome, and inflammatory conditions.
  • Focus on whole, unprocessed foods rich in fiber, vitamins, minerals, and phytonutrients to support a healthy gut ecosystem. Cut back on sugary snacks, desserts, sugary drinks, and foods with artificial additives and preservatives. Instead, prioritize whole fruits, vegetables, whole grains, lean proteins, and healthy fats.

5. Manage Stress

  • Chronic stress can negatively impact the gut microbiome, leading to dysbiosis and digestive issues. The gut-brain axis allows communication between the central nervous system and the enteric nervous system, meaning that mental health can influence gut function and vice versa.
  • Incorporate stress-reducing practices such as mindfulness meditation, deep breathing exercises, yoga, and spending time in nature. Engage in self-care activities that promote relaxation and emotional well-being, like journaling or art therapy.

6. Use Antibiotics Wisely

  • Be cautious with antibiotic use, as they can significantly affect the gut microbiome. While antibiotics are crucial for treating bacterial infections, they can also disrupt the balance of gut bacteria.
  • When necessary, choose narrow-spectrum antibiotics that target specific bacteria while preserving beneficial species. Follow prescribed dosages and treatment durations, and discuss any concerns about gut health with your healthcare provider. In some cases, they may recommend probiotics during and after antibiotic treatment to help restore balance.

7. Incorporate Polyphenol-Rich Foods

  • Include a variety of polyphenol-rich foods in your diet, such as fruits (like berries and cherries), vegetables (such as spinach and kale), nuts (like almonds and walnuts), seeds (like flaxseeds and chia seeds), legumes (like black beans and lentils), tea (green and black), coffee, cocoa, and dark chocolate. Polyphenols are plant compounds known for their antioxidant, anti-inflammatory, and antimicrobial properties.
  • Incorporate colorful fruits and vegetables into your meals and snacks to maximize polyphenol intake. Berries are particularly high in anthocyanins, a type of polyphenol with strong antioxidant effects. Enjoying a cup of green tea or a piece of dark chocolate can also be a tasty way to boost your polyphenol consumption.

8. Stay Physically Active

  • Engaging in regular physical activity, including aerobic exercises (like walking, jogging, swimming, or cycling) and strength training, can promote gut health. Exercise enhances gastrointestinal motility, boosts immune function, and supports the growth of beneficial bacteria while reducing harmful species.
  • Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week, along with muscle-strengthening exercises on two or more days per week, as recommended by health organizations.

In summary, fostering a healthy gut microbiome involves more than just dietary changes. It requires a holistic approach that encompasses nutrition, lifestyle choices, and environmental factors. By focusing on fiber-rich foods, fermented items, probiotic supplements, stress management, and responsible antibiotic use, you can cultivate a resilient and vibrant gut microbiome. Supporting beneficial bacteria in your gut can lead to improved health and well-being, paving the way for a healthier future. Nurture the community of good bacteria within you and enjoy the multitude of benefits it brings to your overall health.

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