The microbiome is the complex system of “bugs” which live inside and outside of our bodies. Most of these organisms are in the large intestine. They are a vital part of what constitutes and created health in our bodies. A healthy gut microbiome is a balanced ecosystem of trillions of microorganisms, including bacteria, viruses, and fungi, that live in the digestive system. There are several factors which make a microbiome healthy. One of these factors is diversity. A diverse microbiome has a balance of good bugs. A diverse gut microbiome is essential for overall health, influencing digestion, metabolism, and the immune system. Research suggests that an imbalance of gut bacteria, also known as dysbiosis, can lead to various health issues, including irritable bowel syndrome and mental health disorders.
A very large part of our immune system is in the gut and the gut microbiome plays an important role in immunity. Studies with mice highlighted the importance of the gut microbiome and immunity relationship. Mice with depleted microbiomes had weakened immune systems and were prone to infections. A healthy gut microbiome plays a crucial role in maintaining a strong immune system and preventing acute illnesses and chronic disease.
The gut microbiome also plays a key role in mental health. The gut brain connection is bidirectional. The gut and brain are connected through the vagus nerve, allowing for communication between the two and influencing mental health. Our thoughts, emotions, and experiences affect our gut function. The gut also affects the brain, through the secretions of the bacteria in our gut microbiome. The gut bacteria secrete compounds called neurotransmitters. Neurotransmitters are chemicals which the brain uses to communicate. Many neurotransmitters are made in the gut by the gut bacteria which signal to the brain. The majority of serotonin, a neurotransmitter responsible for mood, appetite and sleep is made in the gut by the gut microbiome. Approximately half of dopamine production occurs in the gut. Dopamine is a neurotransmitter which is responsible for pleasure, satisfaction, motivation, and pain processing. A healthy gut microbiome is essential for maintaining good mental health and overall well-being.
How do we know when our gut needs help? Poor gut health can manifest in many ways in the body. It may manifest as fatigue, upset stomach, skin conditions, and autoimmune manifestations. Some symptoms are clearly connected to the gut such as bloating, diarrhea and abdominal pain. Changes in lifestyle and diet changes in bowel habits, such as constipation or rapid weight loss or gain, can also indicate gut health issues. Most people would clearly identify those symptoms of an unhealthy gut. Some symptoms of an unhealthy gut are not so clear. Joint pain, rashes, acne, bad mood, loss of energy, sexual dysfunction, and disrupted sleep can also be rooted in poor gut health. Gut health can even play a role in fertility and hormonal balance.
Prebiotics are typically plant-based soluble fiber products which function as food for the bugs in the gut. Prebiotics are not completely digested and are fermented by the good bugs in our gut. The byproducts of this fermentation products are short chain fatty acids. They have important effects on our bodies. Short chain fatty acids directly provide energy. They stimulate the body to produce hormones and are involved in food, blood sugar regulation, blood pressure regulation, reduce inflammation and protect the gut mucosal barrier. Eating a diet rich in fiber and prebiotics, such as whole grains, onions, and garlic, can help feed the good bacteria in your gut. Fiber-rich foods, such as fruits, vegetables, and legumes, are essential for maintaining a healthy gut microbiome. These foods are natural prebiotics and probiotics. Fiber has an additional benefit in helping the gut move. Fiber creates bulk in the stool which helps push it along and can prevent and treat constipation.
Many fermented foods contain probiotics and prebiotics. These foods contain live bacteria that can help increase the diversity of your gut bacteria and prebiotic fiber which can help feed the good bugs. Include fermented foods, such as miso and kimchi, in your diet to support gut health.
Probiotics are also found in supplements. Probiotics can help alleviate symptoms of diarrhea, bloating, and gas. They have been shown to be helpful in conditions such as irritable bowel syndrome (IBS), Ulcerative Colitis, and eczema and allergy conditions. Independent studies showed that many commercially available probiotic supplements are not consistent with what is shown on their labels. Always choose reputable brands and consult with a healthcare professional before adding them to your diet.
Stress may disrupt the structure and function of your gut microbiome. Stressful thoughts in our brain can cause physical disturbances in our bodies. Stressful thoughts can release stress hormones. Stress hormones such as cortisol can increase inflammation in the gut. The gut brain connection is profound. Stress can cause the onset of autoimmunity in a person with genetic predisposition and can cause worsening of a stable autoimmune disease. Anxiety and depression are known to be associated with a number of conditions in human gut microbiota including IBS, the most common condition seen at a gastroenterology practice.
Finding ways to reduce your stress levels and optimize mental health and emotional balance is vital to achieve gut health. There are many tools available. Consistency and prioritizing self-care are vital. Meditation and other kinds of mindfulness techniques such as journaling, breathwork, and positive affirmations can improve your gut health in profound ways. At Whole Gut Health we have seen inflammatory markers normalize with improving stress management. Sleep is a critical part of gut healthy and stress management. Most people function best with seven hours of sleep. In times of stress, we may need more hours. Earlier hours of sleep are usually most beneficial for managing stress and active regeneration of the body.
Water is important for the function of all the systems in the body. The main function of the large intestine is to absorb nutrients re-absorb water from the stool. If the body does not have enough water, the large intestine will re-absorb more from the stool, leaving the stool hard and difficult to pass. Drinking plenty of water can help prevent constipation and support digestive health.
Digestion starts in the mouth with mechanical grinding of food and salivary digestion of carbohydrates. Eat slowly and chew your food thoroughly to optimize the digestive process and reduce digestive discomfort. Eat mindfully, avoid screens and stressful conversation to step out of the fight or flight mode we are in most of the day and step into the rest and digest mode. Avoid eating late in the evening to allow your gut time to rest during the night. This will improve digestion and sleep. Try not to eat after 7PM or three hours before bedtime whichever comes first. This will improve gut health also allow for a manageable time restricted eating schedule which is great for longevity and anti-aging.
Avoid ultra-processed foods, artificial sweeteners, and sugar, which can negatively impact gut health. Focus on high quality, whole foods, closest to how they exist in nature. Avoid ingredients with unpronounceable names. If an ingredient does not sound like a food, it is best to avoid it.
Limit your intake of antibiotics to what is appropriate and necessary. Antibiotics can disrupt the balance of gut bacteria. Antibiotics are often overprescribed. Speak with your doctor. It is ok to ask questions and determine if an infection can clear up on its own or if it may not be a bacterial infection. In both those scenarios antibiotics may not be required.
Avoid smoking. Smoking can negatively affect the gut, increase gastrointestinal tract inflammation, and increase the risk of chronic intestinal disorders and digestive tract cancers.
Exercising can impact the gut in a positive way by increasing microbiome diversity and overall gut health. Studies show that even low-intensity workouts can help maintain a healthy gut. Abdominal exercises can help promote motility. Yoga and Tai Chi can improve the gut brain connection, improve circulation and improve lymphatic drainage adding to gut and health benefits and overall health. Aim for regular physical activity on most days. Start slow and increase steadily to support overall health and well-being.
The gut is central to total health and a vital entry and exit point to the body. Gut health is the foundation for good health, of the entire body. The gut microbiome is the interface to all the body systems, from metabolism to heart function, immunity and mental health. Improving your gut health can have a significant impact on your overall health and well-being. By incorporating these tips into your daily life, you can give your good gut bacteria a boost and support a healthy gut microbiome. Remember to eat a balanced diet, reduce stress, and stay hydrated to maintain a happy and healthy gut.
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