and the neurotransmitters in our bodies. We can exert a fair amount of control over our microbiome by regulating our response to stress, choosing mindfulness, and getting adequate amounts of sleep and exercise. For each individual this looks different, working with a microbi- ome-literate doctor can help tailor sleep and exercise goals.
Leaky Gut A little background is necessary to
understand why the gut lining is so impor- tant. The lining of the gut is one cell layer thick and separates the contents of the intestines from the lymphoid tissue (where 60-70% of your immune system resides) or the GALT (gut associated lymphoid tissue). Bacteria from the microbiome are constantly sampling the contents of the intestines and sending signals to the GALT to be interpreted and to learn what is happening in the “outside” world. If the single layer of cells that makes up the lining of our gut is damaged from toxic materials secreted by unbalanced bacte- rial populations or pathogenic bacteria, our gut becomes “leaky” and this can lead to a very confused, very upregulated, and very unbalanced immune system. When the gut lining is exposed, or becomes in- flamed or irritated, it cannot keep out for- eign substances like bacteria, viruses, or proteins. Immune dysregulation and food sensitivities can crop up when the leaky gut is allowing proteins into the GALT. The immune system uses protein signal- ing to identify familiar proteins that are part of the self. When proteins are present
that are unfamiliar, the immune system is triggered into responding to these proteins as if they were invaders. The cascade of events usually begins with inflammation, and if the leaking is not fixed, it can turn into a food sensitivity, autoimmunity, or chronic illness.
Identifying a Problem With Our Microbiome
It may seem obvious; if you have a
stomachache after eating a certain food, then you have a problem with your intestines. But it’s not always that simple. Gas, bloating, flatulence, burping, nausea, reflux, and changes in your bowel move- ments can all indicate changes in the health of the gut and usually the root of these changes is related to the health of the microbiome. For some it’s a feeling of foggy headedness after eating a specific food. For others it’s sneezing and itching after eating offending foods. Still others may notice mood swings related to meals or the onset of anxiety or depression. Alternatively, someone may have always eaten a certain food, but after a course of oral antibiotics, cannot tolerate their favorite foods. Still others may experience a change in health after taking ibuprofen long-term. Medications have the ability to change the health of the gut lining and the microbiome. It may feel as if we are no longer in control of our lives, and as if our health and wellbeing have been hijacked suddenly. After learning about the impor- tance of the microbiome and the influence it has over the many biological systems in our bodies, we may wonder, what can we do about it?
Ways To Improve Our Microbial Balance The good news is that there are ways
to improve our microbial balance and health that are accessible and simple. The first is altering what you ingest. Food can be healing or food can be detrimental to healing. When considering the health of the microbiota, we want to consider the importance of fiber, plant-based antioxi- dants, and fats. It is also important to men- tion eating whole foods, preferably organ- ic (as glyphosate, a popular weed-killer often sprayed on non-organic and GMO products has the effect of opening up the lining of our gut). Microbes from the soil that organic whole foods were grown in interface with and build up the microbi- ome, improve the balance, and seed the microbiome with diverse microbes. In addition, since our neurotransmitters are made in the gut and they interact with the brain (and because it’s a two-way street), learning a healthy response to stress can have a direct impact on the composition of the microbiome.
So far, no probiotics have been men- tioned in this article. That is because not all probiotics are created equal nor are all probiotics right for all people all the time. How do you know what kind of probiotic is right for you? See a doctor familiar with functional stool testing to get a baseline for your particular microbiome. You can re-test periodically to see if the interventions you are using are working. If you suspect that you have an illness related to a damaged gut or an unbalanced microbiome, find a doctor who can test this for you. Then follow up with a protocol that removes the
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24 ELM®
Maine - March/April 2020
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