- THE HUMAN CONDITION
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- The Importance of Gut Health
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I’m going to surprise many of you with this episode’s topic…Gut health. When you do as much research as I do (constant and never-ending) you can’t help but notice the increasing prevalence of discussions regarding the “gut”. Does this seem strange to you? I’m going to try to explain why it isn’t strange, and in fact, why it might be the very most important singular aspect of health that most people are unaware of.
I’m not talking about things like indigestion, bloating, gas, diarrhea, or constipation… No, these things are merely the result of “Dysbiosis”. Dysbiosis refers to an imbalance or disruption in the composition and function of the body's microbial communities, known as microbiomes. This imbalance can occur in various microbiomes, including those in the gut, skin, mouth, and vagina.
Importantly, I hope to demonstrate to you that science is discovering that this condition is related to diseases and conditions that you would never associate with anything having to do with your gut…. Prepare yourself to be surprised.
Dysbiosis can result from factors such as:
Antibiotic use, Changes in diet, Stress, Infections, and Autoimmune disorders.
When dysbiosis occurs, there may be an overgrowth of certain harmful bacteria, a decrease in beneficial bacteria, or a shift in the balance between different microbial species. This can lead to various health problems, including:
Digestive issues (e.g., constipation, diarrhea, bloating)
Skin conditions (e.g., eczema, psoriasis)
Immune disorders (e.g., autoimmune diseases)
Metabolic disorders (e.g., obesity, type 2 diabetes)
It's important to note that dysbiosis is a complex condition and the specific causes and consequences can vary depending on the individual and the affected microbiome.
Did you realize the skin and the gut are one continuous organ? It’s true…I bet that you also didn’t know that if you laid out the skin and gut of an average adult flat, it would cover the same area as one half of a football field! This makes it the LARGEST organ of the human body…by far. An organ is defined as: a collection of tissues that structurally form a functional unit specialized to perform a particular function.
Knowing this, is it any wonder the conditions affecting the skin are usually directly related to the gut? Acne, eczema, and psoriasis are prime examples. But here’s one you wouldn’t suspect…did you know that there appears to be a connection between the gut and the brain? Would you also believe the liver, heart, immune system, and adipose tissue?
Key points about the gut microbiota and its impact on organs:
Brain:
Gut bacteria can influence mood, behavior, and cognitive function through the gut-brain axis, impacting neurotransmitter production and signaling pathways. ALSO: see the section on neurotransmitters below.
Neurotransmitter production
The gut microbiota produces and interacts with neurotransmitters like serotonin and gamma-aminobutyric acid (GABA), which regulate mood and emotions. An imbalance in the gut microbiome can disrupt the production and signaling of these neurotransmitters.
Blood-brain barrier
Short-chain fatty acids (SCFAs) produced by the gut microbiome can strengthen the blood-brain barrier, which protects the brain from harmful substances.
Liver:
The gut microbiota plays a role in bile acid metabolism, which is essential for fat digestion, and can influence liver health.
Immune system:
The gut is considered a major immune organ, and the composition of gut bacteria heavily influences immune response development and function.
Adipose tissue:
Gut microbes can contribute to energy metabolism and fat storage by influencing how the body processes calories.
Skin:
Emerging research suggests a link between gut microbiota and skin health, with potential implications for conditions like eczema.
Cardiovascular system:
Some studies indicate that gut microbiota may impact cardiovascular health through mechanisms related to inflammation and cholesterol metabolism.
How Gut Microbes Talk to Organs (click to view)
The Role of Gut Microbiota in Anxiety, Depression, and Other Mental Disorders as Well as the Protective Effects of Dietary Components (from NIH, click to view)
What is the Gut Microbiome?
A biome is a distinct ecosystem characterized by its environment and its inhabitants. Your gut — inside your intestines — is in fact a miniature biome, populated by trillions of microscopic organisms. These microorganisms include over a thousand species of bacteria, as well as viruses, fungi and parasites.
(If you want to learn more about what organisms comprise our microbiome, click the links above and below)
Your gut microbiome is unique to you. Infants inherit their first gut microbes during vaginal delivery or breastfeeding. Later, your diet and other environmental exposures introduce new microbes to your biome. Some of these exposures can also harm and diminish your gut microbiota.
FACT: You have more microorganisms in your gut than there are stars in the Milky Way Galaxy...by a factor of 10!
(Did I hear you exclaim H… S…! ...pun intended> 😊)
Illustration of the density and complexity of the Human Microbiome
Ways to Change the Composition of the Gut Microbiome
To change the composition of your gut microbiome, the most effective way is to modify your diet by incorporating a diverse range of plant-based foods, including fruits, vegetables, whole grains, and fermented foods, while also considering probiotic supplements and prebiotic-rich foods to selectively nourish beneficial bacteria in your gut; additionally, be mindful of antibiotic usage as they can significantly disrupt the microbiome balance.
Key strategies to alter your gut microbiome:
Dietary changes:
Increase fiber intake: Eat plenty of fruits, vegetables, legumes, and whole grains which are rich in fiber, a primary food source for beneficial gut bacteria. If this is insuficient consifer the use of suplements such as Metamucil or Benefiber.
Include fermented foods: Incorporate yogurt, kimchi, sauerkraut, and other fermented foods that contain live probiotics, which can directly add beneficial bacteria to your gut.
Limit processed foods and sugar: Reduce intake of sugary drinks and processed foods, as they can disrupt the microbiome balance.
Consider a Mediterranean diet: This diet emphasizes whole foods like fruits, vegetables, fish, and olive oil, which are associated with a healthy gut microbiome.
Probiotics and prebiotics:
Probiotics: Take probiotic supplements containing live bacteria strains that can positively impact gut health.
Prebiotics: Include foods rich in prebiotics like asparagus, garlic, onions, and bananas which act as food for the beneficial bacteria already present in your gut.
Lifestyle modifications:
Regular exercise: Physical activity can positively influence the gut microbiome.
Stress management: Chronic stress can negatively impact gut health, so practice relaxation techniques. Studies have demonstrated that the gut-brain axis plays a crucial role in how individuals handle stress. Alterations in gut microbiota composition are linked to mood changes and mental health conditions, suggesting that maintaining a healthy gut may be essential for effective stress management.
Health news from NPR (click)
Adequate sleep: Getting enough sleep is important for overall health, including gut health.
Important considerations
Consult a healthcare professional:
Before making significant changes to your diet or starting supplements, talk to your doctor to ensure it aligns with your individual health needs.
Gradual changes:
Implement dietary changes gradually to allow your gut microbiome to adapt effectively.
Antibiotic use:
Be mindful of antibiotic use as they can disrupt the gut microbiome and only take them when necessary.
New Discoveries Regarding the Gut Biome
Discovery of New Virus-like Entities:
Researchers have identified a novel class of virus-like entities, termed "obelisks," within human gut bacteria. These findings expand our understanding of the complexity and diversity of the gut “virome”, potentially influencing future studies on microbial interactions and their effects on human health.
Science (click to view article)
Environmental Impact on Gut Microbiome:
Exposure to biodiverse natural environments has been shown to enhance gut microbiota diversity. For instance, a Finnish study found that children who played in forest-enriched playgrounds exhibited improved gut microbiota and immune function compared to those in standard urban settings. This underscores the significance of environmental factors in shaping gut health.
Children Playing in the Forest
Wired (click to read article)
Exercise and Gut Physiology:
Emerging research indicates that physical activity can significantly impact gut physiology. Regular exercise may alter the composition and function of gut microbiota, contributing to overall health and potentially mitigating certain diseases.
Antibiotic Discovery within the Gut Microbiome:
Utilizing artificial intelligence, scientists have discovered numerous potential new antibiotics produced by gut bacteria. This breakthrough could lead to the development of novel antimicrobial therapies, addressing the growing concern of antibiotic resistance.
Uncovering new antibiotics inside the human gut (click to view)
Fecal Microbiota Transplantation (FMT)
This is a procedure that transfers healthy bacteria from a donor's stool to a patient's colon to treat a variety of conditions:
Clostridium difficile (C. diff):
A serious infection that causes debilitating diarrhea. FMT is often used to treat recurrent C. diff infections that don't respond to antibiotics.
Inflammatory bowel disease (IBD): FMT is being studied as a treatment for IBD.
Functional bowel disorders: FMT is being studied as a treatment for functional bowel disorders.
Immune checkpoint inhibitors (ICI): FMT has been used to increase the efficacy of ICIs, which are used to treat some types of cancer.
FMT is also known as a fecal transplant, stool transplant, bacteriotherapy, or intestinal microbiota transplant. It's generally considered safe, but it's still considered an experimental treatment and shouldn't be attempted without medical supervision.
Here's how FMT works:
A healthy donor's stool is collected, screened for pathogens, and mixed with saline water.
The mixture is transferred into the patient's colon through a colonoscopy, enema, nasogastric (NG) tube, or in capsule form.
The healthy bacteria in the donor's stool repopulate the patient's gut and restore balance to their microbiome.
From Johns Hopkins (website, click)
Video: FMT treatment
(from NIH)
What is Leaky Gut?
Many times, when discussing the gut microbiota you will hear the term “leaky gut”. No, you don’t need to call a plumber in order to fix it, but by all means you want to do this as soon as possible. The reason is simple, this is a condition in the small intestine where the microbiota breaks through the outer wall and enters the bloodstream. As you might well imagine, this leads to problems that can occur anywhere in the body.
The good news here is that diet is the very best way to correct this condition, and surprisingly this can take place faster than you would guess. The reason for this rapid change is the fact that the cellular components of the small intestine turn over very quickly, in all cases, it is less than a week. The trick is to be able to identify the cause of this condition.
I’m going to provide you with what I believe is an EXCELLENT video by Dr. Michael Ruscio. I particularly enjoy his approach to correcting this common problem. If you take the time to listen, I believe you will come to the same conclusion. He is extremely evenhanded and aware that as humans, none of us are perfect, and that we don’t have cast iron will that makes it possible for us to change overnight… nor do we want to.
I will caution you that he is somewhat technical but overcomes the usual confusion over such topics by the use of excellent graphics that show the anatomical components he is discussing. In addition, he has several references to authoritative articles, mostly from NIH. The video is about ½ hour long, but if you have genuine interest in the subject, your patience and attention will be well rewarded.
Side-Step—Flash Back
If you watched the preceding video, Dr. Ruscio mentions an area of the brain that is often associated with gut health, the hippocampus. This area of the brain is often associated with depression-related cognitive impairments. Here the mention of this fact reminded me that I omitted the discussion of one nootropic substance discussed in last week’s newsletter. The substance I am referring to is derived from a very unusual mushroom “Lion’s Mane”.
The reason I did not include it in my last episode is that I was running very long (which I’m doing again), and because its mode of action is significantly different than the other nootropics I mentioned, I decided to leave it out. No sooner did I do that, I was contacted by a friend who told me he was considering using it, and it also has significance for another friend battling Parkinson’s. So, without further ado, let me show you an image and give you a link to a very high quality supplement that is available on Amazon.
Lion’s Mane
Not your typical mushroom…
Parkinson's disease (PD) is a prevalent neurodegenerative disease that is linked to the gut which is pathologically described as a six-stage α-synucleinopathy. In stage 4, α-synuclein reaches the hippocampus, inducing cognitive deficits, from which it progresses to the isocortex, leading to dementia.
Lion's mane mushroom (Hericium erinaceus) has garnered significant attention for its potential cognitive and neurological benefits. Recent research has explored its effects on brain health, memory, and mood:
Cognitive Enhancement in Young Adults: A 2023 randomized controlled trial investigated the impact of lion's mane supplementation on cognition and stress in healthy young adults. Participants consuming lion's mane exhibited notable improvements in cognitive performance and reductions in stress levels compared to the placebo group.
Neuronal Growth and Memory Improvement: Researchers from the University of Queensland discovered that compounds in lion's mane mushrooms significantly promote the growth of brain cells, leading to enhanced memory in pre-clinical models. This suggests potential therapeutic applications for neurodegenerative diseases.
Mood and Sleep Benefits: Studies have indicated that lion's mane supplementation may alleviate symptoms of depression, anxiety, and sleep disorders. For instance, overweight and obese adults reported reductions in these symptoms after an eight-week regimen of lion's mane extract.
Memory-Boosting Properties: Lion's mane is recognized for its antioxidant and anti-inflammatory compounds that may enhance brain health and mood. Preliminary research suggests supplementation could positively affect learning, processing speeds, and memory in healthy adults. However, more human studies are needed to confirm these effects.
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Until next time, take care and stay POSITIVE…Dr. G
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