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Why Does the Gut Microbiome Important for Overall Health and Disease?

Gut Microbiome for Health and Disease, Is It Important?

Gut Microbiome for Health and Disease, Is It Important? Find out the Answer Here! See What You Can Do For Your Gut Microbiome

 

We host billions of bacteria, viruses, and fungi, therefore it is in our best interests to keep a cordial relationship with them.

Together, they comprise the gut microbiome, a normal system in human bodies that serves a number of purposes.

Our gut bacteria may digest food that the body is unable to break down, manufacture vital nutrients, control immune system activity, and shield us from dangerous infections.

 

We do know that a variety of bacterial species are required for a healthy microbiome, even though the precise beneficial bacteria that a healthy gut needs are yet unclear.

Our microbiomes are influenced by a variety of things, including the place we live in, the drugs we take, such antibiotics, and even whether we had a C-section during delivery.

Diet also has a significant impact on how healthy our stomachs are.

 

Even while we have no influence over any of these factors, we can still have an impact on the balance of our bacteria by watching what we consume.

For healthy gut bacteria, the best sources of dietary fiber include fruits, vegetables, nuts, legumes, and whole grains.

Short chain fatty acids are created when bacteria break down cellulose. These acids enhance immune system performance, preserve the gut barrier, and may even aid to reduce inflammation, which lowers the risk of developing cancer.

 

Additionally, your gut’s population of fiber-digesting bacteria increases as you consume more fiber. In a recent study, researchers swapped out the typical high-fiber meals of a group of rural South Africans for a group of African Americans’ high-fat, meat-heavy diets.

 

The high-fat, low-fiber, western-style diet resulted in increased colon inflammation and a reduction in butyrate in rural Africans after just two weeks. That short chain fatty acid may reduce the incidence of colon cancer, according to research. with a group of African Americans’ diets that are strong in fat and meat.

 

The high-fiber, low-fat diet group, on the other hand, experienced the reverse outcome. So what exactly happens in our gut flora when we consume processed, low-fiber foods?

The gut bacteria are starved by reduced fiber, which eventually kills them. Less variety and hungry microbes result from this.

Some of them might even begin to be consumed by the mucus lining. Furthermore, we are aware that certain foods may alter the stomach’s bacterial composition.

 

In a recent microbiome study, researchers discovered a connection between greater bacterial variety and nutrients including fruits, vegetables, tea, coffee, red wine, and dark chocolate.

These foods include polyphenols, which are organic antioxidants.

Reduced diversity and diets high in dairy fat, such as whole milk and sugar-sweetened beverages, have been linked. The manner in which food is cooked also matters. Low-processed, fresh foods frequently include more fiber and are healthier fuel sources.

 

So, compared to fried dishes, veggies that are steamed, sautéed, or served raw are usually healthier. Additionally, there are techniques for preparing meals that can really supplement your gut with probiotics or good bacteria.

Fermented foods are a great source of the probiotic microorganisms lactobacillus and bifidobacteria. Even now, people still employ fermentation to preserve food because it was the only method available before refrigeration.

 

 

Foods like kimchi, tempe, sauerkraut, and kombucha make our diets more intriguing and colorful. Yogurt is another fermented food that can aid in the absorption of good bacteria by our systems.

But this does not necessarily mean that all yogurt is good for us. Brands with too much sugar and not enough bacteria might not offer any genuine benefits.

These are only general suggestions; further research is needed before we completely understand how each of these meals affects our microbiomes.

 

Positive associations are apparent, but it’s challenging to determine exactly what is occurring in our intestines.

It’s still not apparent, for instance, whether the changes in diversity are a direct effect of these meals or if something else more complex is at play.

We still have a lot to learn about the vast uncharted territory inside our stomachs, but we can now see how important our microbiomes are to the health of our digestive systems. Weight Loss Requires a Healthy Gut Microbiome

 

The good news is that we have the ability to activate the bacteria in our guts. Consume plenty of fresh, fermented, and fiber-rich meals, and you can rely on your gut to keep you healthy.

 

How To Improve Gut Microbiome?

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I’m here to talk to you about what I think is the most important organ and that is the gut microbiome. So for those of you who don’t know what the gut microbiome is, everything from your mouth to your colon from entry to exit all the bits in between.

So, your stomach, your small intestine, your large intestine and all of the little critters that live in there. So, bacteria, fungi, viruses and cells of these little critters that are living in there.

And we’ll talk about this a little bit more later, but diversity is so important in the gut. So, why is it important to have a healthy gut? well it’s really important for long-term health.

So, if you have a healthy gut you’re going to feel more energetic, you’re going to get sick less often, you’re going to have better mental clarity and ultimately have better emotional well-being.

How To Improve Gut Microbiome
How To Improve Gut Microbiome

Versus if you don’t have a healthy gut, a lot of research is showing that this is related to things like autoimmune conditions, diabetes neurodegenerative disorders like Alzheimer’s and even emotional issues like anxiety and depression.

So, our theme for today is you are what you eat. You’re probably sitting there thinking “Yeah, you know as a kid my parents always used to tell me you are what you eat.”

As they tried to foist broccoli off on me or if you were really really lucky brussels sprouts and other things like that but the reality is they’re actually right.

 

Eating poorly can do two bad things:

  • It can prevent you from getting the nutrients that you need to stay healthy.
  • It can actually damage and change the entire composition of your gut microbiome which will render it unable to digest things properly and create the nutrients that you need to function.

Today we’re going to look at three molecules that you get from dietary intake. You have to eat these things, the first is something called tryptophan. You can find tryptophan in Turkey but it’s also found in things like eggs and chia seeds.

How To Improve Gut Microbiome

your body takes tryptophan and converts into a lot of other really important molecules two of which we’re going to talk about it today. One called serotonin, serotonin is something that makes you happy, super important and something called melatonin which actually helps you to sleep.

How To Improve Gut Microbiome

Imagine if you don’t have any tryptophan or you’re not consuming enough tryptophan. Well, no matter how many roses or diamonds, chocolates your significant other brings you, it’s just not going to make you happy and that’s kind of sad. Also you won’t be able to sleep, so you won’t be able to count sheep at night.

How To Improve Gut Microbiome

Other example the compound called tyrosine, tyrosine another amino acid is found in foods like almonds, but it’s also found in lentils and seeds and edamame. Tyrosine is converted to a variety of really important things as well so we’ll talk about dopamine. Dopamine is a compound that you may have heard of and it’s essentially, it motivates you to do stuff.

So, it’s this initiative oriented behavior that it helps to propel epinephrine which is also known as adrenaline the fight or flight molecule which is really helpful when you’re up on this stage.  You know, imagine if you don’t have these things, what would happen?

Well, here’s what would happen, one you’d be drooling on your couch or worse yet if you were being chased by a mountain lion the Emoji being yeah huh? You don’t want this to happen right? So, you need a body to respond to these types of situations. 

Third, we’re going to talk about something called Indole 3 Lactic Acid (ILA). It’s really important found in fermented foods things like pickles, sauerkraut, kimchi, kefir. 

ILA is super important because your body takes it in and there’s certain bacteria in the gut that actually convert the ILA into something called IPA Indole propionic acid.

Indole propionic acid is actually one of the strongest antioxidants in the body. And again you guys might have heard of what this word antioxidant but I’ll explain what it does. So, in your body you have a variety of different chemical processes that happen and many of them create things called free radicals.

These are bad, they’re reactive species that go and damage your cells they damaged DNA and then ultimately can lead to things like cancer. These antioxidants come in and actually break down your free radicals keeping you healthy longer.

IPA very important so clearly eating certain types of foods is really necessary to keep you healthy, but it’s not sufficient. A healthy microbiome is needed to be able to execute these conversion processes that we’re talking about to take things out other molecules that are really important.

Let’s talk a little bit about what makes a healthy microbiome. So I’ve tried to simplify this a bit but essentially each Emoji is a type of bacteria you have different ones right so you’ve got some that digest veggies, some that digest meats, breads and oils.

Your gut is populated by many many different types of things so in a healthy gut you have very diverse species in there. Now let’s say you decide and that you are just going to eat foods that are really high in fat things like hot dogs, ice cream and and pizza.

If you train your system to do this, your guts going to start producing more and more of the type of bacteria that are used to seeing the kinds of foods that you eat.

And eventually you’re going to skew the ratios those bacteria going to outcompete the other types that are there. Because they’re just not being used and then you’ll end up with a situation where you can have a very unhealthy not diverse set of bacteria in your gut.

Now you might ask can you reverse that yes but it often takes a lot of time and energy to do sometimes you actually can’t sometimes you just you know once those bacteria are gone it’s really tough to bring them back.

So what’s really interesting is the body tries to actually generate the right building blocks even if you damaged your gut. On the bottom right hand side you can see there’s a silhouette, you can see the little emojis down at the bottom.

They’ve taken in food but you don’t have a diverse set of bacteria in there. They’ve taken in your food and they’re trying to create these compounds to keep you healthy. But there’s just not enough of them, they’re not working the right way.

Whereas on the other side you’ve got a silhouette where the person has lots of diversity emojis. And they’re being able to take in the food digested and spit out many things that are really important to keep you healthy.

Here’s the sad part, many of the things that we do in our life are in fact completely lethal to the microbiome. I love chips sadly you don’t find a lot of healthy stuff in most chips, you’re not going to find tryptophan or Ila here.

Antibiotics, medicines helpful but they kill bacteria and they don’t just kill bad bacteria, they kill all bacteria. And so often times you kill off your microbiome, sometimes it never rebuilds properly again.

Stress, you know you hear this stress kills things, stress is bad we could have a whole 30 minute talk on the impact of stress on the microbiome.

Stress is in fact extremely bad for the microbiome, your central nervous system your brain is intimately connected to your gut the two talk back and forth to each other.

Think about it when you’re stressed if a headache you feel terrible you often feel that stress in your stomach, butterflies in your stomach, anxiety sometimes you have to go to the bathroom more.

It’s the two talk to each other all the time, they’re intimately connected. And so the more stressed you are the more likely it is that you will damage your microbiome.

And then lastly you know we live in a very aseptic society and this is bad decreases the diversity of bacteria in the gut.

One of my favorite examples is you know, back many years ago kids would play in the dirt and they’d be exposed to all kinds of different things. Now kids come inside, they watch TV, they play on their phones and a lot of diseases are actually being connected to the lack of diversity in the gut.

So what are some simple things that you can do to help improve your gut? well one we’ve talked about changing your diet, two we’ve talked about stress management techniques, incorporating, mindfulness, meditation breathing exercises to minimize your stress.

Or exercise is great 15-20 minutes of walking a day can help to you know keep you regular. It can, that’s what we do it can help to mitigate your stress, it can actually help to promote the growth of certain types of bacteria.

And then lastly, targeted supplementation. I’m not saying to take lots of different supplements, I’m saying if there’s certain things that your body needs you might actually take a supplement sometimes.

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