The microbiome is a term used to describe the specific collection of microorganisms (such as fungi, bacteria, and viruses) that exist in a particular environment. The word is often used to describe the community of microorganisms that live in or on the human body. One human has about 40 trillion bacteria and other microbes in its system.
Many of these microbiomes support and maintain our health.
But inflammation, diet, and other factors can disturb the microbiome. These changes are linked to various ailments such as cancers and autoimmune and cardiovascular diseases.
Gut health refers to the balance of microorganisms that live in the digestive tract. Looking after the health of the gut and maintaining the right balance of these microorganisms is vital for physical and mental health, immunity, and more.
Each year 62 million Americans are diagnosed with a digestive disorder. The incidence and prevalence of most digestive diseases increase with age.
Most digestive problems are to do with lifestyle, the foods we’ve eaten, drugs, certain medications, or stress. This means that taking steps to change your lifestyle can help, and often prevent, many of these problems.
Certain medicines that your doctor may have prescribed for you for other health conditions can lead to side effects that may upset your tummy and cause indigestion, diarrhea, or constipation.
Medications to avoid
Proton pump inhibitors (PPIs): used to treat indigestion, peptic ulcer, H. …
Metformin: used to treat type 2 diabetes.
NSAID: any anti-inflammatory / aspirin, Advil or Tylenol
SSRI: antidepressant
Antibiotics: used to treat bacterial infections.
Laxatives: used to treat and prevent constipation
What happens when your gut is out of balance?
An imbalanced gut can impair your body’s ability to absorb nutrients, regulate blood sugar, inflammation, heart disease, depression, and fat storage. Weight loss may be caused by small intestinal bacterial overgrowth (SIBO), while weight gain may be caused by insulin resistance or the urge to overeat due to decreased nutrient absorption.
Scientists have known for some time that the microbiomes of obese and lean people differ in striking ways. Obesity, insulin resistance, and fatty liver disease are associated with less microbial diversity and higher levels of a group of organisms called Firmicutes. When that happens a person on a low-calorie diet can still gain weight due to an overgrow of the wrong bacteria.
Leptin
When fat cells are filled with fat, leptin is supposed to send signals to the appetite control center in the brain reducing the urge to eat. It makes sense to have a feedback loop that tells you when you have stored enough energy and have no need to store more. However, leptin’s signal gets interrupted when your gut bacteria is out of balance. And that leads to overeating and weight gain.
Ghrelin
Ghrelin is a hormone that is produced and released mainly by the stomach with small amounts also released by the small intestine, pancreas, and brain. Ghrelin has numerous functions. It is termed the ‘hunger hormone’ because it stimulates appetite, increases food intake, and promotes fat storage. Having an imbalance in healthy gut bacteria will disturb the signaling to the brain and can lead to eating more, which leads to weight gain.
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How to repair your microbiome?
- Change your diet
- Cut out sugar
- Eat fiber-rich and probiotic packed foods
- Supplements /Pre & Probiotics, Resistant Starch
- Exercise
- Limit alcohol intake
- Reduce stress levels
- Fasting / to restore
- Eat fermented foods
- Drink lots of water
- Polyphenols rich foods
- Enough sleep
Good source of fermented foods
- Fermented veggies
- Kefir
- Kimchi
- Kombucha
- Miso
- Sauerkraut
- Tempeh
- Yoghurt
- Apple Cider Vinegar
Eat prebiotic fibers
- Asparagus
- Green bananas
- Chicory
- Garlic
- Artichoke
- Onions
- Whole grains
- Dandelion Greens
- Oatmeal
