Microbiome or Gut health

Fun Fact: Did you know that your gut is technically outside your body?!

The gut is ‘outside’ our body for a very important immunological reason. Our environment is naturally filled with billions of bacteria, that play a very important role in sustaining life on earth. However, our body is not equipped to let any old bug from the outside world into our bloodstream. Our gut contains a very sophisticated immune system to make sure that the bugs that we swallow and eat are not given free reign into our bloodstream. This is why bacteria and food are kept ‘outside’ our body and safely enclosed within your gut until deemed safe enough to pass through our gut’s immune defences and into our blood.

Until now, you may have thought that the main function of our gut is to digest food but there is so much more that this amazing organ does!

How the Gut Microbiome Works

Microbes inhabit both the inside and outside of our bodies, especially residing in the gut, digestive tract, genitals, mouth and nose areas. There are about 10 times as many outside organisms as there are human cells. What determines if someone’s microbiome is in good shape or not? It comes down to the balance of “bad bacteria” versus “good bacteria.”

Essentially, we need a higher ratio of gut-friendly “bugs” to outnumber those that are harmful in order to stay resilient and symptom-free. Unfortunately due to factors like a poor diet, high amounts of stress and environmental toxin exposure most people’s microbiomes are home to many billions of potentially dangerous bacteria, fungus, yeast and pathogens.

When we carry around more pathogenic bacteria than we should, and also lack the diversity of protective bacteria we need, the microbiota suffers.The human microbiome is home to more than just bacteria. It also houses various human cells, viral strains, yeasts and fungi, but bacteria seem to be the most important when it comes to controlling immune function and inflammation. To date, researchers have identified more than 10,000 different species of microbes living in the human body, and each one has its own set of DNA and specific functions. There’s still lots to learn about how each strain of bacteria affects various parts of the body and how each can either defend us from or contribute to conditions like obesity, autoimmune disorders, cognitive decline and inflammation.

The Microbiome and Our Genes

The genes in our microbiome outnumber the genes in our genome by about 100 to 1.”

You might have learned in school when you were younger that all human beings actually have very closely related genetic codes, even though we are all so different-looking. What’s amazing is that each of our gut microbiomes is vastly different. One of the most amazing things about the microbiome is how different it can be from one person to another.

Estimates of the human gene catalog show that we have about 22,000 “genes”but a staggering 3.3 million “non-redundant genes” in the human gut microbiome! The diversity among the microbiome of individuals is phenomenal: Individual humans are about 99.9 percent identical to one another in terms of their host genome but usually 80 percent to 90 percent different from one another in terms of the microbiome.

While some bacteria contribute to diseases, many do not. In fact, there are lots of bacterial strains we could benefit from having more of. At the same time, having certain diseases can negatively impact the microbiome, although we still have a lot to learn about how this happens exactly. The more we can come to understand how bacteria in the microbiome affect our genes and predispose us to diseases, the better we can personalize treatment approaches and prevent and manage diseases before they’re life-threatening.

Have you heard about ‘Brain’ In your Gut?

Our gut is full of nerves and neurotransmitters that form a neural network called the Enteric Nervous System (ENS). The ENS is wired directly to the brain, hence why stress and anxiety can exert such a powerful effect on our digestion. Research is only beginning to uncover how complex the functions of the ENS are, including the fact that our gut cells even produce the mood-enhancing neurotransmitter, serotonin! This mechanism has prompted some fascinating research into the link between our gut and certain behavioral disorders such as bipolar and depression.

What Affects Our Gut Health?

Many factors in our modern environment negatively impact our gut health. From a young age, most of us are given antibiotic medications, which interfere with our microbiome. While antibiotics are designed to attack pathogenic (bad) bacteria, they indiscriminately wipe out our good bacteria as well!

Pesticides, herbicides and other agricultural chemicals have similar actions to antibiotics; after all, they are applied to kill bugs that attack plants, right? Sadly, these residual chemicals wind up in our gut when we eat non-organic food and hurt our friendly tummy bugs, too! Remember, agricultural run-off makes its way into our waterways, so unfiltered water can also be contaminated with compounds that reduce our gut flora.

‘over-hygienic’A Single Course Of Antibiotics Can Affect Your Gut Microbiome For A Year!

Being in the home can also contribute to imbalances in your gut flora. In particular, anti-bacterial sprays and lotions unfavorably impact your microbiome. Our bodies naturally require some exposure to dirt and germs to build a healthy, robust immune system but an over-emphasis on ‘cleanliness’ can interfere with this natural process.

In a battle against an infection, antibiotics can bring victory over enemy germs. Yet that war-winning aid can come with significant collateral damage; microbial allies and innocents are killed off, too. Such casualties may be unavoidable in some cases, but a lot of people take antibiotics when they’re not necessary or appropriate. And the toll of antibiotics on a healthy microbiome can, in some places, be serious, a new study suggests. In two randomized, placebo-controlled trials of healthy people, a single course of oral antibiotics altered the composition and diversity of the gut microbiome for months, and in some cases up to a year. Such shifts could clear the way for pathogens, including the deadly Clostridium difficile. Those community changes can also alter microbiome activities, including interacting with the immune system and helping with digestion. Overall, the data, published in the journal mBio, suggests that antibiotics may have more side effects than previously thought—at least in the gut. In the mouth, on the other hand, researchers found that microbial communities fared much better, rebounding in weeks after antibiotic treatments. The finding raises the question of why the oral microbiome is less disturbed by drugs. It could simply be because of the way that antibiotics, taken orally, circulate through the body. Or, it could imply that oral microbiomes are innately more resilient, a quality that would be useful to replicate in microbial communities all over the body. The joint trials, led by Egija Zaura at the University of Amsterdam, followed 66 healthy participants, 29 in Sweden and 37 in the United Kingdom. At each location, participants were randomly assorted into either a placebo group or one of two groups given antibiotics. The two antibiotics given in the Swedish trial were a lincosamide (clindamycin) and a quinolone (ciprofloxacin). The UK trial included a tetracycline (minocycline) and a penicillin (amoxicillin). Researchers sequenced microbes of each person’s saliva and feces before and immediately after they took a course of drugs. Then the researchers did follow up sampling at 1, 2, 4, and 12 months. Gut microbial diversity was significantly altered by all four kinds of antibiotics, which lasted for months. In participants that took ciprofloxacin, microbial diversity was altered for up to 12 months. The antibiotic treatments also caused a spike in genes associated with antibiotic resistance. Lastly, the researchers noted that clindamycin killed off microbes that produce butyrate, a short-chain fatty acid that inhibit inflammation, carcinogenesis, and oxidative stress in the gut. The oral microbiome saw some community shifts. But the communities surprisingly rebounded within a short time—in some cases a week—the authors report. And, the amount of genes associated with antibiotic resistance were generally stable before and after drug treatments.Antibiotics have been commonly prescribed for over 80 years now, but the problem is that they eliminate good bacteria in addition to cleaning the body of dangerous “germs,” which means they can lower immune function and raise the risk for infections, allergies and diseases. While antibiotics can save lives when they’re truly needed, they’re often overprescribed and misunderstood.Over time, dangerous bacteria can become resistant to antibiotics, making serious infections harder to fight.Before taking antibiotics or giving them to your children, talk to your doctor about alternative options and the unintended consequences to our microbiomes that can result from taking antibiotics too often and when they aren’t needed.

What Diseases Are Connected to the Microbiome?

The microbiome is a lot like Earth’s ecosystems, meaning as its conditions change, so do the organisms that inhabit it. Microbes interact with one another within the community they live in (our gut), plus they change in concentration depending on their surroundings which means your diet, lifestyle, use of medications/antibiotics and environment really impact your gut health.

At the forefront of how your gut microbiome determines whether or not you’ll deal with various illnesses is inflammation.

Inflammation is the root of most diseases. Studies show that an anti-inflammatory lifestyle is protective over brain neurons, balances hormones, fights the formation of tumors and has mood-enhancing benefits.

While you might not think that gut health impacts your mood and energy much, think again. Gut-friendly bacteria can help manage neurotransmitter activity, which makes them natural antidepressants and anti-anxiety organisms. Instead of taking anti-inflammatory medications to manage illnesses like arthritis or heart disease, we’re much better off reducing inflammation in the body.

Poor gut health is tied to dozens of diseases, especially:

Autoimmune diseases (arthritis, inflammatory bowel disease, Hashimoto’s disease, etc.): Autoimmune disorders develop when the body’s immune system goes awry and attacks its own healthy tissue. Inflammation and autoimmune reactions largely stem from an overactive immune system and poor gut health. Leaky gut syndrome can develop, which results in small openings in the gut lining opening up, releasing particles into the bloodstream and kicking off an autoimmune cascade.

Brain disorders/cognitive decline (Alzheimer’s, dementia, etc.): Inflammation is highly correlated with cognitive decline, while an anti-inflammatory lifestyle has been shown to lead to better memory retention, longevity and brain health. We now know there are multiple neuro-chemical and neuro-metabolic pathways between the central nervous system/brain and microbiome/digestive tract that send signals to one another, affecting our memory, thought patterns and reasoning. Differences in our microbial communities might be one of the most important factors in determining if we deal with cognitive disorders in older age. A 2017 study by the University of Pennsylvania also found a relationship between the gut microbiome and the formation of cerebral cavernous malformations (CCMs), which can cause stroke and seizures. Researchers observed that in mice, the activation of TLR4, a receptor for lipopolysaccharide (LPS) — a bacterial molecule on brain endothelial cells by LPS greatly accelerated CCM formation. When mice were then observed in a germ-free environment, CCM formation greatly decreased, illustrating the effects of bad bacteria and the microbiome on cerebral cavernous malformations.

Cancer: Many studies have shown a link between gut health and better protection from free radical damage, which causes brain, breast, colon, pancreatic, prostate and stomach cancers. Microbes influence our genes, which means they can either promote inflammation and tumor growth or raise immune function and act as a natural cancer treatment. An anti-inflammatory lifestyle can also help lower serious side effects of cancer treatments (like chemotherapy).

Fatigue and joint pain: Certain bacteria within our digestive tracts contribute to

deterioration of joints and tissue. Research shows that a healthier gut environment helps lower the risk for joint pain, swelling, and trouble moving in people with osteoarthritis and inflamed joints. Some studies have found that patients with psoriatic arthritis (a type of autoimmune joint disease) have significantly lower levels of certain types of intestinal bacteria and that patients with rheumatoid arthritis are more likely to have other strains present.

data:image/gif;base64,R0lGODlhAQABAPABAP///wAAACH5BAEKAAAALAAAAAABAAEAAAICRAEAOw==

Mood disorders: (depression, anxiety): Ever hear of the “gut-brain connection”? Well

here’s how it works: Your diet affects your microbiome and neurotransmitter activity, and therefore how you feel, your ability to handle stress and your energy levels. (10) Dietary changes over the last century — including industrial farming, the use of pesticides and herbicides, and the degradation of nutrients in foods — are the primary forces behind growing mental health issues like depression. Low nutrient availability, inflammation andoxidative stress affect the neurotransmitters dopamine, norepinephrine and serotonin, which control your moods, ease tension and raise alertness. It’s also a two-way street when it comes to your gut and mood: Poor gut health contributes to mood problems, and high amounts of stress also damage your gut and hormonal balance.A 2017 study illustrated the correlation between gut health and depression. Researchers studied 44 adults with irritable bowel syndrome and mild to moderate anxiety or depression. Half of the group took the probiotic Bifidobacterium longum NCC3001, and the other was given a placebo. Six weeks after taking probiotics daily, 64 percent of the patients taking the probiotic reported decreased depression. Of the patients taking a placebo, only 32 percent reported decreased depression.

Learning disabilities (ADHD, autism): Our bodies are interconnected systems, and everything we put in them, expose them to or do to them affects the whole person, including their growth, development and mental capabilities. ADHD and other learning disabilities have been tied to poor gut health, especially in infants and children. We are continuing to learn how our neurodevelopment, cognition, personality, mood, sleep and eating behaviors are all affected by the bacteria that reside within our guts. There seems to be an association between diet and psychiatric disorders due to metabolites of dietary components and enzymes encoded in our human genome that inhabit our guts. One of the most important factors seems to be establishing a healthy microbiome from birth, including a vaginal delivery ideally and being breastfed, which populates the newborn’s gut with the mother’s healthy bacteria.

Infertility and pregnancy complications: We first start establishing our microbiomes at exactly the points we are born, and our environment continues to manipulate the bacteria within us for the remainder of our lives. As we age and change, so do our microbiota. This is both good and bad news. It means some of us might already be at a disadvantage if we were exposed to high amounts of bad bacteria or antibiotics at a young age, especially if we were also being withheld from good bacteria that we receive through being breastfed. At the same time, a healthy pregnancy, delivery and period of being breastfed can set the stage for a strong immune system.

Allergies, asthma and sensitivities: Certain beneficial bacteria lower inflammation,which lessens the severity of allergic reactions, food allergies, asthma or infections of the respiratory tract. This means stronger defense against seasonal allergies or food allergies and more relief from coughing, colds, the flu or a sore throat. An anti-inflammatory diet helps prevent susceptibility to leaky gut syndrome and helps eliminate phlegm or mucus in the lungs or nasal passages, which makes it easier to breathe.

How To Improve Digestion And The Health Of Your Gut

Whether you suffer from digestive disorder such as irritable bowel syndrome, bloating, constipation, diarrhea, heartburn, reflux, gas or colitis your digestive system is the key to your overall health. One reason for this is that around 80% of your immune system is located in your gut. If digestive disorders are left unaddressed, they can manifest into chronic health conditions. In our modern day world, almost everyone suffers from compromised gut flora.

Foods that promote inflammation include:

Refined vegetable oils (like canola, corn and soybean oils, which are high in pro-

inflammatory omega-6 fatty acids)

Pasteurized dairy products (common allergens)
Refined carbohydrates and processed grain products
Conventional meat, poultry and eggs (high in omega-6s due to feeding the animals corn and cheap ingredients that negatively affect theirmicrobiomes)
Added sugars (found in the majority of packaged snacks, breads, condiments, canned items, cereals, etc.)
Trans fats/hydrogenated fats (used in packaged/processed products and often to fry foods)

On the other hand, many natural foods can lower inflammation and help increase good bacteria in the gut. High-antioxidant foods help reduce gut damage caused by oxidative stress and turn down an overactive immune system while safeguarding healthy cells. Anti-inflammatory foods that should be the base of your diet include:

Fresh vegetables (all kinds): loaded with phytonutrients that are shown to lower cholesterol, triglycerides and symptoms of rheumatoid arthritis, Alzheimer’s disease, cancer, cardiovascular disease and diabetes. Aim for variety and a minimum of four to five servings per day. Some of the best include beets; carrots; cruciferous vegetables (broccoli, cabbage, cauliflower and kale); dark, leafy greens (collard greens, kale, spinach); onions; peas; salad greens; sea vegetables; and squashes.
Whole pieces of fruit (not juice): Fruit contains various antioxidants like resveratrol and flavonoids, which are tied to cancer prevention and brain health. Three to four servings per day is a good amount for most people, especially apples, blackberries, blueberries, cherries, strawberries (fresh or frozen) nectarines, oranges, pears, pink grapefruit, plums, pomegranates, red grapefruit.
Herbs, spices and teas: turmeric, ginger, basil, oregano, thyme, etc., plus green tea and organic coffee in moderation.
Probiotics: Probiotic foods contain “good bacteria” that populate your gut and fight off bad bacterial strains. Try to include probiotic foods like yogurt, kombucha, kvass, kefir or cultured veggies in your diet daily. Rawbotics
Healthy fats: coconut oil, extra virgin olive oil, nuts/seeds.
Ancient grains and legumes/beans: best when sprouted and 100 percent unrefined/whole. Two to three servings per day or less is best, especially, adzuki beans, black beans, black-eyed peas, chickpeas, lentils, black rice, amaranth, buckwheat, quinoa. (Find all these foods at nutricoach we sources it at great prices so you dont have to!)

Key Steps To Support Gut Health

Probiotics: These restore the ‘good guys’ in our gut, especially if you’ve been through a recent round of antibiotics.
Eat organic real foods: Avoid the pesticide sprays that kill off bugs on our plants… and in our gut!
Avoid foods: high in refined sugars, trans fats gluten, dairy preservatives and additives
Go green: Use non-toxic cleaning aids in your home.
Use antibiotics as last resort: Antibiotics can be life-saving in certain situations, however unnecessary use clears out our good gut bacteria.
Keep up the h2o: Our bodies need to be hydrated to keep bad bacteria propelling through our digestive tract to be easily eliminated.
Give yourself digestive rest: Our gut cannot rest and repair when we overeat or eat too often so try to avoid snacking constantly.
Eat plenty of fiber resistant starch and prebiotics: This is A-grade fuel for the friendly bacteria in your gut.
Include fermented foods: These support healthy gut flora too!
Lower Stress and Exercise More: Stress hinders immune function because your body diverts energy away from fighting off infections and places it on primary concerns that keep your alive — which is one reason why chronic stress can kill your quality of life. When your body thinks it’s facing an immediate danger, you become more susceptible to infections and experience more severe symptoms while also developing higher levels of inflammation.Stress causes immune compounds known as cytokines to contribute to the inflammatory response that damages healthy cells. Exercise is a natural stress reliever that can help lower inflammation, balance hormones and strengthen the immune system.
Add Supplements:Co-enzyme Q10, carotenoids, L glutamine omega-3 oil, selenium and antioxidants (vitamins C, D and E) can help keep free radical damage from disturbing micrbiota gut health.

Home Remedies

Finally, if you are needing a quick fix for stubborn indigestion, try sipping on a few cups of ginger tea through the day. Boil fresh ginger root in water for 10 minutes and add in a teaspoon of honey for a quick digestive aid. Ginger is an anti-spasmodic, relaxing the digestive system, improving cramps and abdominal pain. Castor oil packs, easy to make at home are a quick way to relieve abdominal pain. Douse a washcloth in castor oil, apply it over a dry towel on the stomach, add a heating pad and watch your abdominal cramps and indigestion diminish.

Listen To Your Body

Your body is unique and different, so what's right for others, may not be right for you. Learn how to listen to your body so that you can eat interpret the language it speaks and give it what it needs so that you can experience create vibrant health. Let go of dieting dogma and popular food trends. Instead, learn how to love and befriend your own body, so that you understand the language your body speaks, and can know what it wants, as well as what isn’t!