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4 things you must do after a course of antibiotics

4 things you must do after a course of antibiotics

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Antibiotics are a touchy subject. There is a lot of overuse (you hear all the time about doctors prescribing them straight away, without even being sure what the issue is) and resistance is becoming a real problem.

4 things you must do after a course of antibiotics

Whilst I’d love to say I’d never take them, there are certain situations where antibiotics truly are a modern miracle. In fact, I took them not so long ago when I found out I was host to an unwelcome parasite. The problem with antibiotics, is that as well as killing off the infection, they also kill off all of the good bacteria in our gut.

With diminished good bacterial colonies in the gut, this can significantly reduce your immune system and mess with your hormone balance. But it doesn't have to be permanent. Here are some steps you can take to help your gut to repair as soon as you've finished the course of antibiotics.

1. Eat strict paleo

So perhaps you’re clean eating had lapsed slightly before your antibiotics – but now is the time to get back on the wagon. Ditch anything processed and eat real, whole foods, keeping sugar (from natural sources) and carbohydrates low whilst you’re healing.

2. Eat fermented foods everyday

Have some kombucha, sauerkraut, yoghurt or kimchi ready to go. Fermented foods will help to re-introduce probiotics to your gut – so make sure to mix up your fermented foods and eat them regularly. You can also look at probiotic supplements.

3. You've taken care of probiotics – don’t forget prebiotics

Soluble fibre such as that provided from root vegetables and peeled fruit is a great way to feed the good bacteria you need to re-establish.

4. Eat bone broth

Said to be able to resurrect the dead, bone broth is the ideal nourishment after your course of antibiotics. It will help support your liver and digestive system –so make sure you have a big batch ready to go.

Ok, so I've added a few more things…

5. Prioritise Sleep and Stress Management

Rest is one of the most overlooked components of recovery, but it’s absolutely essential after a course of antibiotics. Quality sleep allows your body to rebuild, repair tissues, and regulate immune function — all of which are vital when your gut is healing. Aim for at least 7 to 9 hours of uninterrupted sleep each night, and try to maintain a consistent bedtime. If you're struggling with sleep, reducing screen time before bed and using natural light during the day can help reset your circadian rhythm.

Equally important is managing stress. Chronic stress impacts the gut-brain axis and can hinder gut repair. Mindfulness practices such as meditation, yoga, breathing exercises, and even spending time in nature have been shown to reduce cortisol levels and support digestive health. The gut is incredibly sensitive to emotional and psychological stress, so make self-care a part of your post-antibiotic protocol.

6. Remove Gut Irritants

Even if you’re eating a strict paleo diet, now is a good time to take it a step further by eliminating any known gut irritants. This might mean avoiding eggs, nightshades, nuts, or high-FODMAP foods temporarily if you suspect sensitivity. These foods, while healthy for many, can provoke inflammation in a compromised gut. Focus on easy-to-digest meals like soft cooked vegetables, slow-cooked meats, and broths while you rebuild gut integrity.

Additionally, consider reducing caffeine and alcohol intake during your recovery. Both can irritate the gut lining, impair liver function, and disrupt your sleep — all of which slow down healing. Once you’ve re-established gut balance and overall wellness, you can reintroduce these elements mindfully, if they suit your lifestyle.

7. Support Your Liver

Your liver plays a huge role in detoxification — and after antibiotics, it’s likely working overtime. Supporting liver health can make a big difference in how quickly your body bounces back. Incorporate liver-friendly foods like leafy greens, beetroot, lemon, and dandelion tea. Cruciferous vegetables like broccoli and cauliflower also help increase your liver’s natural detoxification enzymes.

Supplements such as milk thistle, turmeric, and NAC (N-acetyl cysteine) can support liver regeneration and antioxidant status, but it’s always best to check with a healthcare provider before introducing new supplements, especially post-antibiotics. Your focus should be on supporting the liver gently and naturally through nourishing foods and hydration.

8. Reintroduce Movement – Gently

While your energy may be lower after illness and antibiotics, light movement can support lymphatic drainage, circulation, and digestion. Gentle walks, stretching, or even slow yoga flows are excellent ways to stimulate the body without over-exerting it. Movement also helps regulate stress, boost endorphins, and support healthy sleep — all essential during your recovery phase.

If you feel up to it, increase intensity gradually as your energy returns. Be mindful of how your body responds to exercise post-antibiotics, and don’t push through fatigue. Recovery is not a race, and overtraining can set you back rather than speed up the healing process.

9. Track Your Symptoms and Progress

Everyone’s microbiome is unique, so it’s a good idea to track your progress during recovery. You may want to keep a food and symptom journal for a few weeks to identify patterns. Pay attention to bloating, bowel movements, skin changes, mood, and energy levels — all of these are connected to gut health. If you’re noticing lingering symptoms such as fatigue, digestive issues, or new food sensitivities, it might be worth consulting with a functional medicine practitioner or naturopath to assess your gut more thoroughly.

There are also comprehensive stool tests available that can give insight into your current gut bacteria, the presence of pathogens, and levels of inflammation. While not always necessary after a single course of antibiotics, they can be helpful for those recovering from multiple rounds or long-term gut dysfunction.

10. Be Cautious with Future Use

Once you’ve been through the process of rebuilding your gut microbiome, you’ll likely be more mindful about when antibiotics are truly necessary. Not every cold or sore throat needs medication — in many cases, your body can heal with rest, hydration, and immune-supporting nutrition. The more we use antibiotics for minor issues, the greater the risk of antibiotic resistance, and the more damage we may be doing to our gut ecosystems.

If you do need antibiotics in the future, prepare your body ahead of time. Eat fermented foods, reduce sugar intake, and start a probiotic supplement alongside your medication (at a separate time of day to avoid immediate neutralisation). Continue the protocol of bone broth, prebiotics, and stress reduction throughout the course and for several weeks afterward.

Final Thoughts on Gut Recovery

While antibiotics can be life-saving when used appropriately, they come with consequences — particularly for your gut health. Fortunately, your body has an amazing capacity to heal when given the right support. By eating a wholefood paleo diet, prioritising rest, reducing stress, and nourishing your gut with probiotics, prebiotics, and broth, you can significantly reduce the disruption caused by antibiotics and bounce back stronger than before.

As always, stay in tune with your body. If something doesn’t feel right or symptoms persist, seek advice from a healthcare professional who understands gut health from a holistic perspective. Your microbiome is a living, responsive ecosystem — treat it well and it will return the favour.

What’s your approach to antibiotics? Have you taken many courses?

sleeping pills tablets awake paleo diet health wake up-min

Sleep! Wake Up!

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Tired and lacking in energy during the day – then wide awake at night?  I wonder how many people opt to take a pill for that?

sleeping pills tablets awake paleo diet health wake up-min

It struck me as completely ridiculous, when I saw how many sleeping tablets and “stay awake” (anti sleeping?) pills I saw in the pharmacy recently.  They're even stocked right next to each other (though thankfully they didn't have a “buy sleeping pills, get caffeine pills free” offer).  I can't help but think relying on pharmaceuticals to enable your body to rest and repair – and then again to enable you to function during the day is a recipe for disaster.  As well as the start of a chain of reliance on drugs to sleep – and then wake up.

Where the tiredness after lunch is a result of a huge sugar crash (thanks to a refined carb-heavy lunch), surely adding caffeine pills into the mix is only going to make things a whole lot worse?

I also wonder how restorative a sleeping pill induced sleep is compared to a natural sleep?

When people struggle to sleep and stay awake at appropriate times, this is surely a clear sign that behavioural changes are needed (change of diet to Paleo, getting up earlier, reducing stress and exercising perhaps?).  Behavioural changes aren't a quick thing, but surely they are a better long-term plan than taking one pill to counter act the other pill!

Why Quality Sleep Matters More Than You Think

Sleep is not a luxury — it’s a non-negotiable biological need. Yet in our fast-paced, convenience-driven world, it's often the first thing we compromise. Instead of investigating the root cause of poor sleep or daytime fatigue, many turn to pills as a quick fix. But the body isn’t designed to function on borrowed time and artificial stimulation. Deep, natural sleep allows for hormonal regulation, memory consolidation, muscle repair, and immune function — all essential for optimal health.

Common Modern Sleep Disruptors

Our sleep issues often stem from the way we live, not from a medical imbalance. Here are just a few culprits contributing to the widespread sleep and energy crisis:

  • Artificial Light Exposure: Screens and LED lighting in the evening disrupt our melatonin production, confusing the brain about when to wind down.
  • Late Meals & Sugar Crashes: Eating refined carbs or sugary snacks late in the day causes blood sugar spikes and crashes, leading to disrupted sleep and sluggishness the next day.
  • Overstimulation: Scrolling through social media, watching intense TV shows or tackling work emails late at night keeps the brain in a heightened state of alertness.
  • Stress: Unresolved emotional stress raises cortisol levels, keeping us in a fight-or-flight state — the opposite of rest and repair.

What Does a Natural Sleep Pattern Look Like?

Humans are diurnal creatures. Our circadian rhythms are aligned with the sun. When left to our own devices — camping, for instance, away from artificial light — most people naturally fall asleep shortly after sunset and wake around sunrise. This rhythm is governed by light exposure, body temperature, and hormone fluctuations. By ignoring this biological clock, we force our bodies to operate out of sync, often with noticeable consequences.

The Role of Diet in Sleep and Energy

One of the often-overlooked contributors to sleep difficulties and energy slumps is diet. The modern diet — high in sugar, refined grains, and inflammatory oils — leads to erratic blood sugar and hormone imbalances. On the other hand, a diet rich in whole, nutrient-dense foods can support the body’s natural rhythms.

For example, meals that include healthy fats and quality protein can help stabilise blood sugar throughout the day and reduce the post-lunch energy crash. Magnesium-rich foods like leafy greens, almonds, and pumpkin seeds help relax muscles and calm the nervous system. Tryptophan-containing foods (such as turkey, eggs, and nuts) support serotonin and melatonin production, both key to healthy sleep.

Sleep Hygiene for the Modern World

Here are a few small behavioural changes that, over time, can radically transform the quality of your sleep — no medication required:

  • Dim the lights: After sunset, keep lighting soft and avoid blue light from screens. If you must use devices, consider blue-light blocking glasses or apps.
  • Create a sleep ritual: Wind down with a consistent pre-bed routine: gentle stretching, herbal tea, a book, or a few deep breaths.
  • Get morning light: Expose yourself to sunlight within 30 minutes of waking to help set your circadian rhythm for the day.
  • Consistent wake-up time: Try to wake at the same time every day, even on weekends, to train your body to a steady rhythm.
  • Limit caffeine: Even if you think it doesn’t affect your sleep, caffeine has a half-life of 6–8 hours. Switch to herbal teas or decaf after midday.

Natural Supportive Supplements (Used Mindfully)

While not a replacement for behavioural change, some natural supplements can provide gentle support without the same risk of dependency or disruption that pharmaceutical pills carry:

  • Magnesium: Known for its calming properties and ability to ease muscle tension. Best taken in the evening.
  • L-theanine: Found in green tea, this amino acid promotes relaxation without drowsiness, making it helpful for winding down.
  • Chamomile: A mild herb that can support sleep onset, particularly in tea form as part of a bedtime ritual.
  • Glycine: An amino acid that supports core body temperature drop — a necessary signal for sleep onset.

When to Seek Medical Help

If sleep struggles persist even after making consistent lifestyle changes, it’s worth speaking with a qualified health practitioner. Underlying issues such as sleep apnoea, thyroid imbalances, or perimenopause can contribute to poor sleep and should be properly assessed. Addressing root causes — not symptoms — is key to sustainable wellbeing.

Rest is Not Lazy — It's Essential

It’s time to reclaim the idea that rest is productive. In a culture that celebrates exhaustion as a badge of honour, choosing to prioritise sleep is a radical act of self-care. True energy doesn’t come from a capsule or stimulant — it’s generated internally when we give our bodies what they need: nourishment, movement, calm, and sleep.

Reframing the Way We Think About Fatigue

Rather than masking tiredness with caffeine or stimulants, we should start asking: why am I tired? Fatigue is a message, not a flaw. It could be signalling poor nutrition, unresolved stress, low iron levels, inadequate sleep, or simply a mismatch between lifestyle and biology. Pills may drown out the message — but they won’t solve the problem.

The Paleo Perspective on Energy

Living in alignment with your biology is one of the fundamental ideas behind the Paleo approach. Our ancestors didn’t rely on sleeping aids or energy boosters. Their routines revolved around light exposure, natural movement, and nutrient-dense foods — things that many of us can integrate today, despite our modern lives. Going Paleo isn’t about being extreme; it’s about removing the unnatural elements that throw us out of balance and returning to habits that support health at its core.

Final Thought: Pause Before the Pill

Next time you feel the pull to reach for something to help you sleep or perk you up, try pausing. Could your body be asking for something else — sunlight, movement, connection, nourishment, or rest? Pills may offer a temporary override, but your biology still needs what it needs. Choose long-term vitality over short-term stimulation. Your future self will thank you for it.

What do you think?  Would you take a pill to sleep, then a pill to wake up?