Microbiome 101

Nearly 2,500 years ago the Greek physician Hippocrates quoted "All disease begins in the gut" and today's research is proving his accuracy. Not many years ago we began taking actions aiding in the destruction of our G.I. system, leading to disease and chronic illness. Lets first talk about what exactly IS the gut microbiome and why it is so crucial to our overall well-being.

The Gut Microbiome by definition is the community of trillions of bacteria and fungi within your gastrointestinal tract. These microorganisms serve an important role in nutrient absorption, syntheses if vitamins and amino acids, and short chain fatty acid production. Those functions correspond with our immunity and protection against harmful pathogens, provide us with energy, and aid in the body's ability to rid itself of toxins. Obvious signs of a dis-balanced gut microbiome are gastrointestinal conditions such as irritable bowel syndrome, celiac disease, inflammatory bowel disease and some forms of cancer. But more recent studies prove the connection between gut health and obesity, diabetes, Alzheimer's, auto immune disorders (such as psoriasis and arthritis), ADHD, thyroid dysfunction, anxiety and depression, and the list continues to grow. Maintaining a healthy gut flora is essential to our overall health, and gut dysbiosis (when bad bacteria outweigh the good) can be detrimental.

Medical advancements, scientific discoveries, and modern agriculture have all been designed to make our lives "easier" and help us "live better". Use of antibiotics, "food like" processed meals and snacks, and genetically modified plant and animal products are just some of the ways we are destroying our good gut bacteria. Other evidence links lack of physical activity, sleep deprivation, exposure to toxic chemicals (household cleaning products and beauty products), alcohol consumption and stress to be major causes of harm to our gut flora. With so many things working against our gut microbiome, it is not surprising more and more people are physically and mentally ill, relying on habitual prescriptions, and dying from chronic diseases. Luckily, the human body is designed to heal itself when given adequate means in doing so and removing interference with its natural capabilities.

If you are ready to make a positive shift in your overall health and wellness and balance your gut flora, here are a few ways to start!

Probiotics & Prebiotics:

Probiotics help increase the abundance of good gut bacteria, while prebiotics aid in nutrient absorption, stimulating growth of healthy gut microorganisms. Chose to eat foods rich in these prebiotic fibers such as onions and leeks, gluten free oats, garlic, legumes like lentils and kidney beans, apples and bananas, almonds, pistachios and flaxseed. Fermented foods such as kimchi, kefir, yogurt (sugar free), and kombucha are all excellent sources of probiotics. Supplements are also a great alternative!

R & R:

Stress reduction and sleep are just as vital to your gut flora as what you chose to eat. Try avoiding caffeine consumption after morning hours, stimulants such as blue light (cell phone, computer, television) and alcohol before bed, and create a more structured sleep routine. Do things throughout the day to combat stress such as deep breathing, meditation, or walking. Getting sufficient amounts of activity or exercise will help your body stave off stressors and improve sleep quality as well.

Polyphenols:

Poly what?! A Polyphenol is a micro-nutrient found in plant based foods packed with antioxidants offering various health benefits. Regular consumption can boost digestion and brain health, as well as added protection against heart disease and certain cancers. A few of my favorite sources include green tea, red wine, and dark chocolate. Other Polyphenol super foods are spices like cinnamon, ginger, cloves and cumin, herbs such as oregano, thyme, basil, and peppermint, dark berries (blueberries are a number one source), nuts, seeds, and olives.

If all disease begins in the gut, so can all healing. I encourage you to do further research of your own on the importance of the gut microbiome, how it impacts your well-being, negative effects on gut flora, and ways to ways to boost gastrointestinal health.