Gut Feelings
FALL 2019
THIS IS GSC TALK
Green Shield Canada (GSC) isn’t your average insurance company. So, naturally, g(sc) TALK isn’t your average newsletter! As a not-for-profit organization with a mission to increase access to better health care for all Canadians, we created g(sc) TALK to spark conversation and provoke thought on today’s most relevant topics in health and wellness. You can rely on this quarterly publication to discuss big ideas and issues, but we hope it leaves you with a smile provoked by GSC’s particular (not insurance companyish) world view.
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Is your gut microbiome
worth all the hype?
This is an article about your gut microbiome (a.k.a. your gut bugs). And, unless you’ve been living under a rock over the past decade, it’s likely not the first time you’ve seen/read/ignored other articles or ads talking about one of the buzziest of health buzz words: the microbiome.
Well, as we love to do here in g(sc) TALK, we’d like to take a few minutes of your time to cut through the hype and figure out why everyone is making such a big deal about your gut microbiome (hint: because it is a big deal), and what you can do to keep your own biome healthy and happy (hint: the answer will sound very familiar).
Before we dive in to the best ways to take care of your gut, let’s just spend a minute marveling at the truly-incredible world of the microbiome.
Weighing in at up to 2kg (heavier than the average brain), your microbiome is the unique ecosystem of approximately 100tn organisms such as bacteria, yeast, fungi, viruses and protozoans living in your digestive system.
Each person’s microbiome is completely unique. It forms while we’re still in the womb (according to our DNA blueprints), but starting the moment we are born, our microbiome is in a state of constant change.
While partly driven by genetics, the composition and function of our microbiome is largely influenced in positive or negative ways by environmental factors, such as diet, stress, age, sex, etc. We all have both helpful and harmful microbes, and in a healthy body, they coexist without problems. BUT, disturb that balance (for example, a bad stomach virus or a long round of antibiotics) and your microbiome can get all out of whack, allowing harmful bacteria to take over.
And we should be concerned about that, because…
Microbiome: a resume
Say hello to my little friends…
Skills & Experience
Your gut microbiome really is a big deal.
There is a lot of hype in the world of healthcare (we’re looking at you, colonics...), but the gut microbiome
is actually worth the hype.
Over the past decade, research has shown that our microbiome might be as complex and influential as our genes when it comes to our health and happiness. The gut microbiome interacts with virtually all human cells, and because of this important partnership, many researchers consider the microbiome to be an organ in its own right. Everything from our athleticism, weight, immune function, inflammation, allergies, metabolism, appetite, risk for chronic conditions like heart disease and diabetes, and even mental health have all been shown to have links to our microbiome.
Unlike our genes, however, our microbiome can be changed, and researchers are pretty excited about its potential for predicting disease and offering personalized medicine. (Cynical side note: of course, some of this excitement could also be due to the fact that there is big money in the health of your gut. It’s estimated that the global probiotic market will grow to $64bn by 2023.)
So with the realization that our microscopic inhabitants have such a significant impact on our health, the question is… what do we do about it?
It’s hard not to fall victim to the temptation to “hack” our gut microbiome. That’s why we see an infinite array of ads and articles that proclaim a particular food/supplement/herbal-concoction as the next gut-saviour (in particular, this approach is often touted as a form of weight loss program).
These claims, for the most part, are very premature.
While some useful correlations have been found, the complexity of the microbiome and its interactions with the body mean that it’s a challenge to pinpoint the cause and effect of any specific bacteria, or of a particular food’s effect on the microbiome. The fact is, we just don’t really know enough about the microbiome yet.
BUT, that doesn’t mean that there aren’t a few general rules that experts agree are essential to promote and maintain a healthy gut.
As a general rule, healthy people have a diverse collection of organisms in their microbiome. In unhealthy people, there tends to be much less diversity. It’s thought that there are a few reasons that a diverse microbiome is good.
First is that the organisms in the microbiome are responsible for helping us produce a wide variety of essential nutrients and substances that our cells can’t produce themselves.
Second is that it ensures there isn’t too much of any one organism – they all keep each other in check (and make sure you don’t end up with too many bad bacteria that are associated with disease.)
Once again – balance is key.
So how do we encourage a diverse and balanced community of gut bugs? Well, we make sure that they are well-fed and comfortable. In other words… we take care of our body. If we are following general guidelines for good health, then we are also ensuring the healthiest environment for our little friends.
Health from the inside-out:
Five tips for a happy and healthy gut
•
•
1.
•
•
•
Probiotic-rich foods like plain yogurt and kefir (no sugar), pickled veggies and other fermented foods
Fibre-rich (prebiotic) foods like beans, legumes, apples, asparagus, oats, flax, chia, garlic, leeks, and more!
Raw and/or unprocessed food like raw veggies and fruits (not juices), whole grains, nuts, honey, and more…
2.
3.
Get rid of harsh chemicals at home: opt for home cleaning products that take a more natural approach. (Just be careful of products that pretend to be “green.” A good place to check is the Environmental Working Group (EWG) database.) In fact, many products that you find in your kitchen can do double-duty as non-harsh cleaners: white vinegar, baking soda, and lemons!
Skip the hand sanitizer: while hand sanitizer has its place (hellooooo hospitals!) whenever possible just stick to plain old soap and water.
Go outside! Get your hands dirty in the garden, head out for some exercise, visit a farm, pet an animal, play with your kids - whatever gets you outdoors, going outside is a great way to increase your exposure to different types of bacteria.
•
•
•
MIND YOUR MENTAL HEALTH
If you’ve ever been so nervous you felt sick to your stomach, or so excited you had butterflies, then it won’t surprise you to know that your brain can influence your gut. It’s called the gut-brain axis – a pathway through which signals are transferred between the gut and the brain.
While the research is still early, it appears that the microbiome and your brain are able to influence each other. While researchers are excited about the possibility of using the microbiome to help treat mental health conditions, for today’s purposes, it’s important to note that the connection goes the other way too. Taking care of your mental health by reducing stress and anxiety is important in helping to keep your gut bugs happy and healthy too.
Taking care of your mental health can look different for everyone, but there are some proven strategies that are pretty universal.
AVOID UNNECESSARY ANTIBIOTICS
Antibiotics are among the most prescribed drugs in the world (in fact, they are overprescribed). But taking antibiotics when you don’t really need them is bad for a number of reasons. You’ve likely heard about antibiotic-resistant super bugs… those are pretty darn bad. Another reason taking unnecessary antibiotics is bad? It can deal a pretty hard blow to your microbiome.
While the antibiotics are busy getting rid of any bad bacteria, they are also wiping out your good bacteria. Researchers found that after an average course of antibiotics, it takes around six months for the bacteria in your gut to return to some form of normal again.
Sometimes, we need to take antibiotics and that’s okay. Just make sure to pay extra attention to eating well and taking care of yourself afterward so that you can encourage those good bugs to take up residency again.
EMBRACE A LITTLE DIRT IN YOUR LIFE
We are a society that is obsessed with being clean. But when it comes to your microbiome, cleaner isn’t necessarily better.
Similar to antibiotics, many cleaning products don’t differentiate between good and bad bacteria. And, a healthy microbe needs exposure to those good bacteria that exist in our environment. Multiple studies have shown that living in environments where harsh cleaning products are used is correlated with an increase in bad gut organisms linked with diabetes and obesity, as well as the presence of allergies, eczema, inflammation, and other auto-immune conditions.
Now, we’re not advising you to stop washing your hands or brushing your teeth. Instead, we recommend that you skip the “kills 99% of germs” mantra and make friends with dirt. Here’s a few ways you can do that:
Here are five evidence-based ways to be the best gut-bug-host you can be:
EAT A DIVERSE DIET FULL OF HEALTHY, WHOLE FOODS
I know…BORING. While this is the most obvious of all recommendations, it’s also the most important one. Here are a few guidelines to help you along the way:
Eat high fibre and probiotic foods: while there are no “magic” foods that are the secret to a healthy gut, there are a few that your microbiome loves:
Limit red meat, sugary, and processed foods: These are typically the foods that the harmful bacteria in your microbiome love. While not a problem in moderation, overdo it on these foods and you could end up with too many of the wrong bugs in your gut.
Mix it up: Are you one of those people who eats the same things on regular rotation? Even if your ritual diet is healthy, it’s not going to do much for microbiome diversity. Try and eat a variety of different foods. Or, if you just can’t let go of your routine, you can still mix it up by trying different variations of the same thing. Do you eat fish three times a week? Why not eat three different types of fish? Every meal needs a whole grain? Try a few different sources, like wholegrain bread, brown rice, pasta, quinoa, oats, and more!
4.
You are what you eat
You eat what your microbes tell you to eat?
SOURCES
https://gut.bmj.com/content/67/9/1716.full
https://www.theguardian.com/lifeandstyle/2017/nov/06/microbiome-gut-health-digestive-system-genes-happiness
https://www.hsph.harvard.edu/nutritionsource/microbiome/
https://www.scientificamerican.com/article/foods-to-restore-your-intestinal-flora/
https://www.cbc.ca/radio/how-your-gut-bacteria-influences-your-behaviour-emotions-and-thinking-1.5065955
https://www.smithsonianmag.com/science-nature/how-gut-microbiome-could-provide-new-tool-treat-autism-180972416/
http://www.bbc.com/future/story/20190205-how-to-eat-your-way-to-a-healthy-gut
https://time.com/5556071/gut-health-diet/
https://www.health.harvard.edu/blog/gut-feelings-how-food-affects-your-mood-2018120715548
https://chriskresser.com/do-gut-microbes-control-your-food-cravings/
https://www.psychologytoday.com/ca/blog/the-athletes-way/201710/black-tea-alters-gut-microbiome-in-anti-obesogenic-ways
https://www.theguardian.com/science/2014/feb/11/gut-biology-health-bacteria-future-medicine
https://www.health.harvard.edu/staying-healthy/can-gut-bacteria-improve-your-health
https://www.sciencedaily.com/releases/2017/10/171011123728.htm
https://www.sciencedaily.com/releases/2018/03/180308143102.htm
https://www.nytimes.com/2018/12/21/well/live/does-the-gut-microbiome-ever-fully-recover-from-antibiotics.html
https://www.sciencedaily.com/releases/2017/10/171025103140.htm
https://www.sciencemag.org/news/2017/09/microbes-mosquito-s-gut-may-help-fight-malaria
https://www.sciencemag.org/news/2017/09/microbes-mosquito-s-gut-may-help-fight-malaria
https://www.sciencedaily.com/releases/2017/10/171025103140.htm
https://www.nytimes.com/2018/12/21/well/live/does-the-gut-microbiome-ever-fully-recover-from-antibiotics.html
https://www.sciencedaily.com/releases/2018/03/180308143102.htm
https://www.sciencedaily.com/releases/2017/10/171011123728.htm
https://www.health.harvard.edu/staying-healthy/can-gut-bacteria-improve-your-health
https://www.theguardian.com/science/2014/feb/11/gut-biology-health-bacteria-future-medicine
https://www.psychologytoday.com/ca/blog/the-athletes-way/201710/black-tea-alters-gut-microbiome-in-anti-obesogenic-ways
https://chriskresser.com/do-gut-microbes-control-your-food-cravings/
https://www.health.harvard.edu/blog/gut-feelings-how-food-affects-your-mood-2018120715548
https://time.com/5556071/gut-health-diet/
http://www.bbc.com/future/story/20190205-how-to-eat-your-way-to-a-healthy-gut
https://www.smithsonianmag.com/science-nature/how-gut-microbiome-could-provide-new-tool-treat-autism-180972416/
https://www.cbc.ca/radio/how-your-gut-bacteria-influences-your-behaviour-emotions-and-thinking-1.5065955
https://www.scientificamerican.com/article/foods-to-restore-your-intestinal-flora/
https://www.hsph.harvard.edu/nutritionsource/microbiome/
https://www.theguardian.com/lifeandstyle/2017/nov/06/microbiome-gut-health-digestive-system-genes-happiness
https://gut.bmj.com/content/67/9/1716.full
One day it may be possible to diagnose some brain diseases and mental health problems by analyzing gut bacteria, and to treat them – or at least augment the effects of drug treatments – with specific bacteria. Researchers call these mood-altering germs “psychobiotics” (a.k.a. probiotics that some scientists believe may have a positive effect on the mind).
Bacteria associated with leanness and obesity have been identified, and there is strong evidence that our gut bugs help control our appetites, sending amino acids to our brains to trigger dopamine and serotonin rewards. This may lead to treatments that could support other weight management programs.
By changing gut metabolites and intestinal microflora, it appears that black tea alters energy metabolism in the liver of mice in ways that promote weight loss. Green tea was also found to have anti-obesogenic effects but via a different molecular alteration of gut organisms.
Studies have linked the gut microbiome with post-traumatic stress disorder (people with PTSD had lower than normal levels of three types of gut bacteria).
Targeting mosquitos’ gut organisms could help beat malaria by increasing the malaria-attacking bacteria in their guts.
The microbiome plays a critical role in determining our immune system, and researchers believe that it may hold the key to not only the causes of autoimmune diseases, but also to possible future treatments.
Two studies have shown
evidence that gut biodiversity influences whether or not immunotherapy drugs shrink tumours in cancer patients.
A large study showed a direct correlation between good health
in older age and the microbiome.
In the study, it was found that “ridiculously healthy” 90-year-olds had the gut microbiome of a
healthy 30-year old.
A growing body of evidence is showing that the microbiome may be the key to diagnosing and slowing the progress of degenerative brain diseases such
as Parkinson’s and Alzheimer’s.
There is strong evidence that the behavioral symptoms of autism spectrum disorder could be linked to bacteria in the gut. New treatments are being developed – including using “fecal transplants” – that have shown extremely promising results.
In one study, researchers found that introducing a particular bacterial strain into the digestive tracts of mice with melanoma prompted their immune systems to attack tumor cells. The gains were comparable to treatment with anti-cancer drugs called checkpoint inhibitors.
Boost your endorphins with some exercise
Get 7-9 hours of
sleep each night
Spend time doing
things you love
Practice Mindfulness
MIND YOUR PHYSICAL HEALTH
This last tip has brought us full-circle on our tour of seemingly obvious health advice. In general, following a balanced diet, staying hydrated, getting lots of exercise and a good night’s sleep – these are all things that help you maintain your overall health as well as your gut health. That also extends to habits that are bad for your heart, lungs and brain – smoking, excessive alcohol, etc… these things have also been shown to harm your microbiome as well.
In short? Healthy body – healthy gut. Healthy gut – healthy body.
5.
Probiotics. Prebiotics.
Is there a difference?
GSC’s Mindfulness program
can get you started.
Find it on your
Change4Life homepage.
Spend time with friends and family
Stimulates and trains immune system
Breaks down potentially toxic food compounds
Synthesizes vitamins & amino acids — including vitamin B & vitamin K
Produces short chain fatty acids (SCFA) by digesting and fermenting indigestible fibre. (SCFA is a nutrient source that plays an important role in muscle function and likely the prevention of chronic diseases such as certain cancers and bowel disorders such as Crohn’s disease and ulcerative colitis)
Protects against pathogenic organisms consumed while eating/drinking contaminated water or food.
•
•
•
•
•
Similar to other organs in the body, your microbiome is in constant communication with your brain. In the most basic sense, it’s telling your brain if you’re hungry, okay, full, etc. But it also sends subtler signals to your brain requesting specific nutrients that your unique makeup of microbes are craving. Yes, that’s right. Your gut bugs tell you what they want to eat.
So the next time you get a craving for something fatty, salty or sweet, it could be those bad, bossy gut bugs, calling out orders for specific foods. If you are able to override these cravings with sheer willpower, they will likely subside as your good gut bugs balance out those bad bossy ones. Just don’t expect those bad bugs to go down without a fight.
Many experts agree that there are some circumstances (say a bad stomach virus or an extended round of antibiotics) where these supplements can be helpful in re-establishing a healthy microbiome.
But they certainly don’t replace a healthy diet and lifestyle. Another challenge is that they focus on singular strains or nutrients that only benefit one or two types of bacteria, but don’t do much to help with the diversity.
Probiotics are live strains of beneficial bacteria.
Prebiotics are forms of dietary fiber that serve as fertilizer for your gut organisms.
Probiotics
Prebiotics
What’s the deal with prebiotic
or probiotic supplements?
Probiotics. Prebiotics.
Is there a difference?
Hover over the circles to read about some
exciting frontiers currently being explored
Stimulates and trains immune system
•
Breaks down potentially toxic
food compounds
•
Synthesizes vitamins & amino acids — including vitamin B & vitamin K
•
Produces short chain fatty acids (SCFA) by digesting and fermenting indigestible fiber. (SCFA is a nutrient source that plays an important role in muscle function and likely the prevention of chronic diseases such as certain cancers and bowel disorders such as Crohn’s disease and ulcerative colitis)
Stimulates and trains immune system
Breaks down potentially toxic food compounds
Synthesizes vitamins & amino acids — including vitamin B & vitamin K
Produces short chain fatty acids (SCFA) by digesting and fermenting indigestible fiber. (SCFA is a nutrient source that plays an important role in muscle function and likely the prevention of chronic diseases such as certain cancers and bowel disorders such as Crohn’s disease and ulcerative colitis)
Protects against pathogenic organisms consumed while eating/drinking contaminated water or food.
•
Before we dive in to the best ways to take care of your gut, let’s just spend a minute marveling at the truly-incredible world of the microbiome.
Weighing in at up to 2kg (heavier than the average brain), your microbiome is the unique ecosystem of approximately 100tn organisms such as bacteria, yeast, fungi, viruses and protozoans living in your digestive system.
Each person’s microbiome is completely unique. It forms while we’re still in the womb (according to our DNA blueprints), but starting the moment we are born, our microbiome is in a state of constant change.
While partly driven by genetics, the composition and function of our microbiome is largely influenced in positive or negative ways by environmental factors, such as diet, stress, age, sex, etc. We all have both helpful and harmful microbes, and in a healthy body, they coexist without problems. BUT, disturb that balance (for example, a bad stomach virus or a long round of antibiotics) and your microbiome can get all out of whack, allowing harmful bacteria to take over.
And we should be concerned about that, because…
There is a lot of hype in the world
of healthcare (we’re looking at you, colonics...), but the gut microbiome
is actually worth the hype.
Over the past decade, research has shown that our microbiome might
be as complex and influential as our
genes when it comes to our health
and happiness. The gut microbiome interacts with virtually all human
cells, and because of this important partnership, many researchers consider the microbiome to be an organ in
its own right. Everything from our athleticism, weight, immune function, inflammation, allergies, metabolism, appetite, risk for chronic conditions
like heart disease and diabetes, and even mental health have all been shown to have links to our microbiome.
Unlike our genes, however, our microbiome can be changed, and researchers are pretty excited about
its potential for predicting disease
and offering personalized medicine. (Cynical side note: of course, some of this excitement could also be due to the fact that there is big money in the health of your gut. It’s estimated that the global probiotic market will grow to $64bn by 2023.)
One day it may be possible to diagnose some brain diseases and mental health problems by analyzing gut bacteria, and to treat them – or at least augment the effects of drug treatments – with specific bacteria. Researchers call these mood-altering germs “psychobiotics” (a.k.a. probiotics that some scientists believe may have a positive effect on the mind).
Bacteria associated with leanness and obesity been identified, and there is strong evidence that our gut bugs help control our appetites, sending amino acids to our brains to trigger dopamine and serotonin rewards. This may lead to treatments that could support other weight management programs.
By changing gut metabolites and intestinal microflora, it appears that black tea alters energy metabolism in the liver of mice in ways that promote weight loss. Green tea was also found to have anti-obesogenic effects but via a different molecular alteration of gut organisms.
Studies have linked the gut microbiome with post-traumatic stress disorder (people with PTSD had lower than normal levels of three types of gut bacteria).
Targeting mosquitos’ gut organisms could help beat malaria by increasing the malaria-attacking bacteria in their guts.
The microbiome plays a critical role in determining our immune system, and researchers believe that it may hold the key to not only the causes of autoimmune diseases, but also to possible future treatments.
Two studies have shown evidence that gut biodiversity influences whether or not immunotherapy drugs shrink tumours in
cancer patients.
A large study showed a direct correlation between good health
in older age and the microbiome.
In the study, it was found that “ridiculously healthy” 90-year-olds had the gut microbiome of a
healthy 30 year old.
A growing body of evidence is showing that the microbiome
may be the key to diagnosing
and slowing the progress of degenerative brain diseases such
as Parkinson’s and Alzheimer’s.
There is strong evidence that the behavioral symptoms of autism spectrum disorder could be linked to bacteria in the gut. New treatments are being developed – including using “fecal transplants” – that have shown extremely promising results.
In one study, researchers found that introducing a particular bacterial strain into the digestive tracts of mice with melanoma prompted their immune systems to attack tumor cells. The gains were comparable to treatment with anti-cancer drugs called checkpoint inhibitors.
There is a lot of hype in the world
of healthcare (we’re looking at you, colonics...), but the gut microbiome
is actually worth the hype.
Over the past decade, research has shown that our microbiome might
be as complex and influential as our
genes when it comes to our health
and happiness. The gut microbiome interacts with virtually all human
cells, and because of this important partnership, many researchers consider the microbiome to be an organ in
its own right. Everything from our athleticism, weight, immune function, inflammation, allergies, metabolism, appetite, risk for chronic conditions
like heart disease and diabetes, and even mental health have all been shown to have links to our microbiome.
Unlike our genes, however, our microbiome can be changed, and researchers are pretty excited about
its potential for predicting disease
and offering personalized medicine. (Cynical side note: of course, some of this excitement could also be due to the fact that there is big money in the health of your gut. It’s estimated that the global probiotic market will grow to $64bn by 2023.)
Your gut microbiome really
is a big deal.
So with the realization that our microscopic inhabitants have such a significant impact on our health, the question is… what do we do about it?
It’s hard not to fall victim to the temptation to “hack” our gut microbiome. That’s why we see an infinite array of ads and articles that proclaim a particular food/supplement/
herbal-concoction as the next gut-saviour (in particular, this approach
is often touted as form of weight loss program).
These claims, for the most part, are
very premature.
While some useful correlations have been found, the complexity of the microbiome and its interactions with the body mean that it’s a challenge to pinpoint the cause and effect of any specific bacteria, or of a particular food’s effect on the microbiome. The fact is, we just don’t really know enough about the microbiome yet.
BUT, that doesn’t mean that there aren’t a few general rules that experts agree are essential to promote and maintain a healthy gut.
Tap the circles to read some exciting
frontiers currently being explored
Your gut microbiome really
is a big deal.
So with the realization that our microscopic inhabitants have such a significant impact on our health, the question is… what do we do about it?
It’s hard not to fall victim to the temptation to “hack” our gut microbiome. That’s why we see an infinite array of ads and articles that proclaim a particular food/supplement/
herbal-concoction as the next gut-saviour (in particular, this approach
is often touted as form of weight loss program).
These claims, for the most part, are
very premature.
While some useful correlations have been found, the complexity of the microbiome and its interactions with the body mean that it’s a challenge to pinpoint the cause and effect of any specific bacteria, or of a particular food’s effect on the microbiome. The fact is, we just don’t really know enough about the microbiome yet.
BUT, that doesn’t mean that there aren’t a few general rules that experts agree are essential to promote and maintain a healthy gut.
As a general rule, healthy people have a diverse collection of organisms in their microbiome. In unhealthy people, there tends to be much less diversity. It’s thought that there are a few reasons that a diverse microbiome is good.
First is that the organisms in the microbiome are responsible for helping us produce a wide variety of essential nutrients and substances that our cells can’t produce themselves.
Second is that it ensures there isn’t too much of any one organism – they all keep each other in check (and make sure you don’t end up with too many bad bacteria that are associated with disease.)
Once again – balance is key.
So how do we encourage a diverse and balanced community of gut bugs? Well, we make sure that they are well-fed and comfortable. In other words… we take care of our body. If we are following general guidelines for good health, then we are also ensuring the healthiest environment for our little friends.
Stimulates and trains immune system
As a general rule, healthy people have a diverse collection of organisms in their microbiome. In unhealthy people, there tends to be much less diversity. It’s thought that there are a few reasons that a diverse microbiome is good.
First is that the organisms in the microbiome are responsible for helping us produce a wide variety of essential nutrients and substances that our cells can’t produce themselves.
Second is that it ensures there isn’t too much of any one organism – they all keep each other in check (and make sure you don’t end up with too many bad bacteria that are associated with disease.)
Once again – balance is key.
So how do we encourage a diverse and balanced community of gut bugs? Well, we make sure that they are well-fed and comfortable. In other words… we take care of our body. If we are following general guidelines for good health, then we are also ensuring the healthiest environment for our little friends.
•
•
•
•
Here are five evidence-based ways to be the best gut-bug-host you can be:
EAT A DIVERSE DIET FULL OF HEALTHY, WHOLE FOODS
I know…BORING. While this is the most obvious of all recommendations, it’s also the most important one. Here are a few guidelines to help you along the way:
Here are five evidence-based ways to be the best gut-bug-host you can be:
EAT A DIVERSE DIET FULL OF HEALTHY, WHOLE FOODS
I know…BORING. While this is the most obvious of all recommendations, it’s also the most important one. Here are a few guidelines to help you along the way:
Probiotics. Prebiotics.
Is there a difference?
Prebiotics
Many experts agree that there are some circumstances (say a bad stomach virus or an extended round of antibiotics) where these supplements can be helpful in re-establishing a healthy microbiome.
But generally, these supplements don’t have much effect, and certainly don’t replace a healthy diet and lifestyle. The challenge is that they focus on singular strains or nutrients that only benefit one or two types of bacteria, but don’t do much (if anything) to help with the diversity.
Another thing to keep in mind is that these supplements generally are not regulated, so you really don’t know what you’re getting.
Limit red meat, sugary, and processed foods: These are typically the foods that the harmful bacteria in your microbiome love. While not a problem in moderation, overdo it on these foods and you could end up with too many of the wrong bugs in your gut.
Mix it up: Are you one of those people who eats the same things on regular rotation? Even if your ritual diet is healthy, it’s not going to do much for microbiome diversity. Try and eat a variety of different foods. Or, if you just can’t let go of your routine, you can still mix it up by trying different variations of the same thing. Do you eat fish three times a week? Why not eat three different types of fish? Every meal needs a whole grain? Try a few different sources, like wholegrain bread, brown rice, pasta, quinoa, oats, and more!
1.
•
•
•
2.
AVOID UNNECESSARY ANTIBIOTICS
Antibiotics are among the most prescribed drugs in the world (in fact, they are overprescribed). But taking antibiotics when you don’t really need them is bad for a number of reasons. You’ve likely heard about antibiotic-resistant super bugs… those are pretty darn bad. Another reason taking unnecessary antibiotics is bad? It can deal a pretty hard blow to your microbiome.
While the antibiotics are busy getting rid of any bad bacteria, they are also wiping out your good bacteria. Researchers found that after an average course of antibiotics, it takes around six months for the bacteria in your gut to return to some form of normal again.
Sometimes, we need to take antibiotics and that’s okay. Just make sure to pay extra attention to eating well and taking care of yourself afterward so that you can encourage those good bugs to take up residency again.
EMBRACE A LITTLE DIRT
IN YOUR LIFE
We are a society that is obsessed with being clean. But when it comes to your microbiome, cleaner isn’t necessarily better.
Similar to antibiotics, many cleaning products don’t differentiate between good and bad bacteria. And, a healthy microbe needs exposure to those good bacteria that exist in our environment. Multiple studies have shown that living in environments where harsh cleaning products are used is correlated with an increase in bad gut organisms linked with diabetes and obesity, as well as the presence of allergies, eczema, inflammation, and other auto-immune conditions.
Now, we’re not advising you to stop washing your hands or brushing your teeth. Instead, we recommend that you skip the “kills 99% of germs” mantra and make friends with dirt. Here’s a few ways you can do that:
2.
AVOID UNNECESSARY ANTIBIOTICS
Antibiotics are among the most prescribed drugs in the world (in fact, they are overprescribed). But taking antibiotics when you don’t really need them is bad for a number of reasons. You’ve likely heard about antibiotic-resistant super bugs… those are pretty darn bad. Another reason taking unnecessary antibiotics is bad? It can deal a pretty hard blow to your microbiome.
While the antibiotics are busy getting rid of any bad bacteria, they are also wiping out your good bacteria. Researchers found that after an average course of antibiotics, it takes around six months for the bacteria in your gut to return to some form of normal again.
Sometimes, we need to take antibiotics and that’s okay. Just make sure to pay extra attention to eating well and taking care of yourself afterward so that you can encourage those good bugs to take up residency again.
EMBRACE A LITTLE DIRT
IN YOUR LIFE
We are a society that is obsessed with being clean. But when it comes to your microbiome, cleaner isn’t necessarily better.
Similar to antibiotics, many cleaning products don’t differentiate between good and bad bacteria. And, a healthy microbe needs exposure to those good bacteria that exist in our environment. Multiple studies have shown that living in environments where harsh cleaning products are used is correlated with an increase in bad gut organisms linked with diabetes and obesity, as well as the presence of allergies, eczema, inflammation, and other auto-immune conditions.
Now, we’re not advising you to stop washing your hands or brushing your teeth. Instead, we recommend that you skip the “kills 99% of germs” mantra and make friends with dirt. Here’s a few ways you can do that:
Just TAP THE ACTIVITIES BELOW
Get TIPS FOR mental wellness
Boost your endorphins
with some exercise
Practice Mindfulness
Get 7-9 hours of
sleep each night
Spend time doing things you love
4.
MIND YOUR MENTAL HEALTH
If you’ve ever been so nervous you felt sick to your stomach, or so excited you had butterflies, then it won’t surprise you to know that your brain can influence your gut. It’s called the gut-brain axis – a pathway through which signals are transferred between the gut and the brain.
While the research is still early, it appears that the microbiome and your brain are able to influence each other. While researchers are excited about the possibility of using the microbiome to help treat mental health conditions, for today’s purposes, it’s important to note that the connection goes the other way too. Taking care of your mental health by reducing stress and anxiety is important in helping to keep your gut bugs happy and healthy too.
Taking care of your mental health can look different for everyone, but there are some proven strategies that are pretty universal.
Just TAP THE ACTIVITIES BELOW
Get TIPS FOR
mental wellness
SOURCES
https://gut.bmj.com/content/67/9/1716.full
https://www.theguardian.com/lifeandstyle/
2017/nov/06/microbiome-gut-health-digestive-system-genes-happiness
https://www.hsph.harvard.edu/nutritionsource/
microbiome/
https://www.scientificamerican.com/article/
foods-to-restore-your-intestinal-flora/
https://www.cbc.ca/radio/how-your-gut-bacteria-influences-your-behaviour-emotions-and-thinking-1.5065955
https://www.smithsonianmag.com/science-nature/how-gut-microbiome-could-provide-new-tool-treat-autism-180972416/
http://www.bbc.com/future/story/20190205-how-to-eat-your-way-to-a-healthy-gut
https://time.com/5556071/gut-health-diet/
https://www.health.harvard.edu/blog/gut-feelings-how-food-affects-your-mood-2018120715548
https://chriskresser.com/do-gut-microbes-control-your-food-cravings/
https://www.psychologytoday.com/ca/blog/
the-athletes-way/201710/black-tea-alters-gut-microbiome-in-anti-obesogenic-ways
https://www.theguardian.com/science/2014/feb/
11/gut-biology-health-bacteria-future-medicine
https://www.health.harvard.edu/staying-healthy/can-gut-bacteria-improve-your-health
https://www.sciencedaily.com/releases/2017/10/
171011123728.htm
https://www.sciencedaily.com/releases/2018/03/
180308143102.htm
https://www.nytimes.com/2018/12/21/well/live/
does-the-gut-microbiome-ever-fully-recover-from-antibiotics.html
https://www.sciencedaily.com/releases/2017/10/
171025103140.htm
https://www.sciencemag.org/news/2017/09/
microbes-mosquito-s-gut-may-help-fight-malaria
GSC’s Mindfulness program
can get you started.
Find it on your
Change4Life homepage.
Hover over the activities below
to see tips for mental wellness
