When we are healthy our microbiome is also a healthy balance of species that help keep each other from taking over. Our beneficial bacteria species can activate our vitamin D receptors for us, in order to direct our cells to make the needed type of antibiotic chemicals to help keep an undesirable microbial species in check.
Biodiversity is healthy within larger or smaller ecosystems. Within our body there are different types and balances of microbial species in different areas. The microbes within our gastrointestinal tract would be different than those on our skin. Excessive amounts of soap and antibacterial products can be damaging to the skin and its protective healthy microbiome species. Some research scientists in the area of microbiome health suggest not showering as often as every day or other day, let the skin microbiome alone for a few days and just wash the necessary parts daily.
Fiber and zinc can help our microbiome's health, and our own!
Dietary choices can help or harm the intestinal microbiome also. Beneficial species need fiber rich foods from the plant kingdom and zinc, as much as 30% of the zinc we eat may be used by our zinc loving species of our microbiome [ref quote needed for the %]. And if we don't eat much zinc then other less beneficial species will grow instead that don't need zinc in their diet. (2) Think of your own diet as also being like a restaurant - what you feed your intestinal tract will also effect which microbes are growing.
The microbiome species tolerant of zinc deficiency were also seen with "deficiency of the trace mineral selenium [33], as well as in various pathological states such as Crohn’s disease [34], inflammatory bowel disease [35], opportunistic infections [36], diabetes [37], obesity [38] and others [39]." (2)
The low zinc tolerant species were more likely with bowel disease, diabetes, obesity, and opportunistic infection risk - suggesting those people might benefit from more zinc (22) and selenium in their diet. We may benefit from more zinc when we are older anyway. Studies on microbiota and aging found a difference in the oldest cohort, the ones living into early 80s - maybe they had healthier microbiota because they ate more zinc, and that also helped protect their health in addition to any benefit a healthier microbiome provided. (20, 21)
"From symbiosis to pathogenesis" (1) - when the body is less healthy, when the food available is less nutritious, then the balance of microbes within us can shift to species associated with obesity, or anxiety, colitis or bowel problems, or other disease conditions. (1) Even respiratory health - lung conditions, seem to be helped (17), or harmed by our microbiome. COVID19 risk seems associated with poor microbiome health in addition to obesity and low vitamin D. The balance of species was different between severe CoV patients and not. The research team wondered if lingering changes of gut dysbiosis may be involved for some of the chronic symptoms some patients have been experiencing for months after having been sick with SARS-CoV-2. (18)
The patient and the microbiota might also need more zinc in their diet.
Microbiota refer to the individual species that make up the microbiome.
"The microbiota describes the consortium of different microbes, including bacteria, archaea, fungi, viruses, and parasites that live on our skin, in our lungs, and in the urogenital and GI tracts." (11)
Zinc is a trace mineral involved in many enzyme reactions and it is critical for gene transcription for proteins including odor and taste receptors - our sense of smell and taste.
Taste receptors are also found throughout the body in various areas, even on immune cells. Bitter taste receptors in particular tend to do important functions when they are on a cell somewhere other than on the tongue..
“It is not the strongest of the species that survives, nor the most intelligent that survives.
It is the one that is the most adaptable to change.” - Charles Darwin
Microbes are very adaptable.
"Wisdom tells me I am nothing.
Love tells me I am everything.
Between the two my life flows."
- Sri Nisgardatta Maharaj
Microbes help us in many ways, we are a team. We are an everything, not just one. Symbionts help each other so each is greater together than on their own. We are helped by our beneficial microbes - virus, bacteria, yeast, all live in balance in health. Lack of health leads to imbalance and negative species taking predominance. Food choices can make a difference and so can lifestyle. Exercise (12) and sunshine (8) and social interaction (9) all help health and the microbiome.
"Interactions between hosts and their microbiota, that together form the “holobiont” [1,2,3], influence various aspects of an animal’s biology, including nutrition [4] and behavior [5]. Growing evidence indicates that the microbiota can also have important consequences on the ways hosts interact with each other, for instance by triggering aggregations [6,7], guiding mate choice [8,9] or allowing kin discrimination [10]. How these complex host-microbe interactions are mediated is an open question." (9)
Gut bacteria make a variety of brain neurotransmitters in addition to serotonin, which is also necessary for the muscle movement of the gastrointestinal tract.
"Gut bacteria also produce hundreds of neurochemicals that the brain uses to regulate basic physiological processes as well as mental processes such as learning, memory and mood. For example, gut bacteria manufacture about 95 percent of the body's supply of serotonin, which influences both mood and GI activity." (10)
The vagal nerve acts as a channel between the brain and the intestinal system. Small molecules can be transported from the intestines to the brain or from the brain to the gut in addition to nerve signals. (11)
Signaling the brain by way of the vagal nerve may be how microbiome species can affect our mood.
Some people may need to avoid foods that contain bacterial species or that promote their growth. Problems with the intestinal lining can leave more porous openings between cells and larger undigested food particles and microbes may be more able to enter the body. Overgrowth of bacteria can lead to gassy bloating and may be called SIBO, Small Intestine Bacterial Overgrowth. Gut dysbiosis is a descriptive phrase suggesting dysfunction of the biome -the lifeforms found in the gut.
Tips for healing a leaky gut, or gut dysbiosis problem would include avoiding fiber rich foods or raw fruits and vegetables. They help support growth of the microbes in the intestines until after the symptoms improve. Avoiding live culture product like yogurt and Kim chee or having only a small amount might also help. The probiotic rich foods have been listed in a plan known as the Low FODMAP diet. The letters refer to different types of fibers.
Oregano essential oil has been found healing for the intestinal lining (13) and citrus peel also has been found to have digestive health benefits. (14) Citrus peel is a Traditional Chinese Medicinal for digestive and respiratory health. People with mast cell overactivity or histamine problems might be made worse with citrus. See: MCAS/Histamine page, Citrus peel benefits page.
Hydrolysable tannins can be soothing in a Creole style gumbo soup. Gumbo file is powdered sassafras leaves which was used as a thickener and emulsifier by indigenous Americans. It also has healing benefits and was a main export of colonial America in the 1700s. It was called Choctaw spice then. Research into their use in medications is underway, (16), I just eat some Gumbo file everyday in baked goods as an egg replacer, and in soup or sauces.
Pomegranate peel and walnuts are also a source of hydrolysable tannins. Healthy microbiome species can help health by turning some indigestible chemicals or ones that are not bioavailable - not absorbable in an active form - into a chemical form that is absorbable. Urolithins made from pomegranate peel nutrients are able to cross the blood brain barrier and reduce inflammation within the brain.(16)
In excess tannins are an irritant, whether hydrolysable - water attracting - or condensed, and can cause kidney injury and bowel pain. They are diuretics and can cause a significant increase in urine output.
Some emulsifiers can disrupt the intestinal lining and increase the leaky bowel type problems of autoimmune or allergy type intolerances developing. (18)
Adequate vitamin D helps the body to not over-react to proteins that seem like our own.
Lectins in plant foods can be a digestive problem that varies based on blood type chemistry. (15) Certain beans or other vegetables or fruits might be more of a food intolerance problem while others are beneficial depending on your own blood chemistry. Lectins can cause clumping of proteins that are reactive, like allergens and antigens in the immune system, and not cause problems for proteins that do not react/recognize them. This information is not used in standard health care treatment yet, something to look into for yourself. Always use caution when products are being offered, other sources might be available at a less expensive price.
Alcohol is not beneficial for gut health in quantities above a serving or two. If drinking alcohol, it can be protective to also have water to rehydrate and replace sodium, magnesium and potassium, which are lost in increased urine output. Alcohol is a diuretic like coffee or strong tea. B vitamins are also depleted by the detoxification of alcohol. Citrus peel was found to help repair leaky gut problems, caused by alcohol, in an animal based study. (14)
Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.
The 1st International Electronic Conference on Nutrients - Nutritional and Microbiota Effects on Chronic Disease, 2020, (IECN2020), was a virtual event with Keynote speaker presentations and Abstracts for current research in the area of nutrition and the microbiome. Document with links to all the sessions: (3)
Disclaimer: Opinions are my own and the information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes.
Jennifer Depew, R.D.
Copyright © 2020 Jennifer Depew, R - All Rights Reserved.
Powered by GoDaddy Website Builder