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The Mind Gut Connection

micro-admin Gut Health June 11, 2020June 11, 2020gut brain axis

You may have heard the term, your gut is your second brain, so what is this mind gut connection all about?

Your body is made up of many biological systems and they all interact with each other to create a well-functioning, healthy body

We therefore know that nothing in your body acts independently of another part.

Many of you would have experienced a time when you had a “gut’’ feeling about something. Maybe you became anxious and your gut reacted either by a feeling of butterflies in your stomach or even diarrhea and nausea

These reactions are a result of this important connection between the mind and the gut which could be affecting you in ways you haven’t even realized was connected.

What is the Gut Brain Axis?

According to Wikipedia “the gut brain axis is the biochemical signaling that takes place between the GI tract and the central nervous system”

In simple terms the gut brain axis is a 2-way nervous system link between your gut and your brain.

This occurs because your gut is lined with millions of nerve cells which run the whole length of your GI Tract. These layers of nerve cells are often referred to as the second brain.

This second brain mainly controls the workings of the digestive system from beginning to end. This includes swallowing food, breaking down the food and absorption of nutrients. It also includes the movement of food through the gut and the process of elimination.

The gut brain communicates information back to the main brain and visa versa. These messages can have a huge effect on mood and once again highlights the incredible systemic affect the gut has on so many aspects of health.

This relationship between the gut and the mind makes it easier to understand why the gut may be able to influence mood.

It is interesting to note that a high number of sufferers of irritable bowel syndrome and other digestive problems, also suffer from depression and anxiety.

The gut Microbiota have a profound influence on the health of the gut and therefore the health of the brain.

Fecal transplants have shown changes in health and, also mood.

Some studies have shown depressive behaviour, has been transferred to mice when they have received depressed human fecal microbiome compared to non-depressed human fecal microbiome

The implications for human health are huge when you consider the number of prescriptions for antidepressants and anti-anxiety medication is written daily.

How Does the Microbiota Influence the Gut Brain Axis?

The gut produces the majority of serotonin in the body. Gut flora also influence the metabolism of the amino acid tryptophan to serotonin
The majority of the immune system is in the gut and influences total body immunity.
Ongoing stress nay increase the risk of leaky gut syndrome allowing the crossover of toxins into systemic circulation. These endotoxins may increase inflammation and influence mood including risk of depression and other neurological conditions.
The microbiota produces chemicals which not only influence neurotransmitters such as dopamine and serotonin, but also influence hormones.

What are Psychobiotics?

Psychobiotics is the name given to microorganisms that may have benefits to mental health when ingested and then interact with other gut flora. These organisms (probiotics) have an effect on the nervous system and influence the gut brain axis.

Psychobiotics can also include prebiotics as they influence the health, numbers, and diversity of the microflora.

Psychobiotics have been found in studies to influence depression and anxiety along with other cognitive health conditions

Studies using in psychbiotics with rats have shown significant changes in behavior but also conditions such as Alzheimer’s and Autism.

This kind of research is exciting when considering the implications to human health.

Probiotics for Anxiety

With the compelling information on how your microbiome affects mood and its influence on the Gut brain axis it makes sense that probiotics may also have an influence on anxiety.

An interesting study recently published has shown some strains of bacteria and in particular Lactobacillus Rhamnosus had a significant influence in reducing anxiety.

There is also interesting research in the likelihood of developing anxiety within 2 years after experiencing a gut infection.

Test your Microbiome to Enhance Your Mind Gut Connection

It is clear to see that a healthy gut is essential to having a healthy mind. The connection between mood disorders and gut disorders is extremely compelling and hard to ignore. The more we understand about the balance of organisms in the GI tract we also know how much our overall health is influenced by this amazing ecosystem within.

But How Do you Know how Healthy your Microbiome is?

Fortunately, there are laboratories that run state of the art, easy to do tests which you can do at home.

For more information on microbiome testing click here

Testing your microbiome is an important part of the health puzzle revealing insights into wellness longevity and this all important Mind Gut connection.

Best Probiotics for Women’s Health

micro-admin Prebiotics and Probiotics April 6, 2020May 9, 2020female probiotics, womens probiotics

In the World of Women’s Health, you may hear the recommendation of adding probiotics for women into their daily regimen, but what are Probiotics? Simply put, they are living microorganisms that reside in your gut and provide a multitude of health benefits, not all bacteria make you sick.

One reason that you may need to add probiotics into your diet is because modern living can negatively impact on your microbiome and therefore a little outside assistance may be needed.

Function of Probiotics

Probiotics have a vast influence on women’s health. Probiotics can help with the immune system, digestive system, women’s reproductive systems, mental health, and brain function.

Women are often looking for the best ways to improve the health of their bodies as they age, Brain health also comes into this category. A positive first step is to maintain and reinforce healthy gut bacteria through the implementation of specialized probiotics for women health.

Who would’ve thought that a healthy gut would be so crucial in various areas of the body? Physicians that specialize in gastroenterology, gynecology, and psychiatry often recommend probiotics to their patients. Although the connection between the gut and mental illness has been a less familiar subject when talking about probiotics, it is being more readily acknowledged that all systems in the body are connected. What affects one part of the body can potentially affect other parts of the body.

The impact that an unhealthy diet, environmental toxins, stress, and hygiene habits can have on your body is also now more widely recognized. A lifestyle change that incorporates healthy eating habits and stress reduction techniques can be more beneficial that you realize. The levels of stress impact mental focus and clarity as well as the digestive system. If you can pause for a moment and recall a time that stress gave you upset stomach, then you would realize that there is a connection.

There are many techniques that are used for stress reduction; meditation, sleep, and yoga to mention a few. The supplementation of probiotics is a great beginning to changing your lifestyle and living a healthy life.

Probiotics for Mental Health

The bacteria that are in the gut produce chemicals, including neurotransmitters such as serotonin, melatonin, and acetylcholine, that may directly impact brain function. A study published in the General Psychiatry Journal, in 2019 showed that probiotics for women could help those who are experiencing anxiety or depression symptoms. Brain imaging has shown changes in the areas of the brain that involved mood.

Having Healthy Gut Bacteria

Healthy gut bacteria doesn’t just aid in digestion, but also helps

Regulate immunity,
Hormone balance,
Stabilizing metabolism,
Detoxification,
Emotional health.

If you tend to get sick often, a probiotic may be the addition that you need to boost your immune system.

Eating foods that contain probiotics can help your body to produce vitamins and enzymes that help keep your digestive system happy.

Probiotics help support the function of the bacteria within the gut. The bacterial components also contribute to our health by producing vitamins, such as biotin, vitamin K, folate, and B12. These vitamins are essential for bone health among other things. Probiotics have a definitive role in digestion, allowing us to break down and absorb important nutrients. Nutrients such as magnesium, iron, copper, and calcium.

Consuming foods that contain probiotics or adding specific probiotics for women, can potentially influence the ageing process. It is no surprise that as you age, you lose the ability to maintain optimal vitamin and mineral levels. Having the help of probiotics to assist your body to produce and maintain nutrient levels is an easy step to achieve overall health.

Some studies have revealed higher levels of bifido bacteria in the microbiome of elderly patients who have reached their late 90s and older.

Women's Probiotics for Weight Loss

Although probiotics are not guaranteed to make you lose weight, it has been proven that the balance between good and bad bacteria can affect body weight.

Probiotics for women may help weight loss by aiding in the release of Glucagon-like peptide (GLP-1) which is a hormone related to your body’s ability to burn calories. They also influence Angiopoietin Like 4 (ANGPTL4), which is shown to decrease the storage of fat cells. New research has shown that including specific strains of probiotics into your diet may boost your metabolism and aid in burning fat

Specific probiotics may also help reduce belly fat and bloating.

The number of bad bacteria in the gut can attribute to conditions such as leaky gut, type 2 diabetes, and chronic inflammation. The addition of probiotics is aiding in the fight to add good bacteria to the mix.

There are many species of probiotics, such as Bifidobacterium, that can aid in weight loss by helping digest fiber and other carbs. Probiotics may survive better by eating them on an empty stomach when the acids in the stomach are at their lowest. Having prebiotic fiber in the diet along with specific probiotics also help feed the healthy bacteria and encourage them to flourish.

Vaginal PH Balance

Probiotics for women can play an important role in regulating and maintaining vaginal health. Maintaining a slightly acidic environment within the vagina can reduce bacteria overgrowth that might be proven to be harmful. It is significant for women as there is a multitude of events that can negatively impact the vaginal climate. Using antibiotics, oral birth control, and even spermicides change the climate and pH balance in the vagina. Healthy gut bacteria can help regulate hormones which has a positive affect on the female reproductive system.

Best Probiotic for Yeast Infection

Probiotics for women can ward off a variety of issues by balancing the vaginal microbiome. The most common conditions are vaginal yeast infections, urogenital infections, and bacterial vaginosis. When the microbiome is irregular, it can contribute to the not so fun symptoms of a any of these conditions.

The potential overgrowth of Candida is what we know as a yeast infection. Candida is a normal microbiota fungus that lives inside the vagina, yeast infections are what happens when this fungus grows a little too much. Probiotics for Candida have been used for centuries as our ancestors have used yogurt containing Lactobacillus as a treatment method. Although this was an effective method for the treatment of Candida, the times have changed and probiotics for Candida are available in capsules and suppositories.

Probiotics During Pregnancy

Taking specific probiotics for women during times when you are trying to conceive, are pregnant, or postnatal is recommended as part of healthy nutrition. Probiotics can help provide relief from morning sickness, nausea, constipation, heartburn, indigestion, diarrhea, and much more. Probiotics have shown evidence for having positive effects after birth and for babies.

Since babies receive their nutritional levels from their mothers, it is essential to start them off on a good path of having healthy microbiome. Babies receive their gut flora from the womb, being born as they pass through the birth canal, and from breastfeeding.

The National Library of Medicine and the National Institute of Health both categorize probiotics as safe for pregnant and breastfeeding women.

Best Probiotics Choices for Women

The most important probiotics for Women’s Health include:

Lactobacillus rhamnosus is the most common probiotic for Women. It colonizes the intestine and vagina. It can improve digestive health, mood, and help in maintaining healthy body weight.
Lactobacillus reuteri helps to maintain thyroid health and a healthy gut. It produces vitamin B12 that is associated with helping stabilize vagina pH levels.
Lactobacillus fermentum is beneficial for maintaining vaginal and immune health. New evidence shows that it can also aid with mood and cognitive function.
Lactobacillus gasseri helps maintain healthy body weight.
Bifidobacterium lactis is excellent for maintaining digestive health and can help relieve constipation.

In selecting a probiotic for women, you should look for products that contain a variety of different bacterial species but not too many. The potency is essential and should have a high CFU content. The ideal dose in .50 billion CFU. The product should have a reasonable expiry date should be gluten-free, and soy-free. Dairy- free probiotics are also available if you have a dairy allergy.

There are a variety of foods that can be introduced into the diet that contain probiotics. Yogurt has been a popular product that provides a good source of probiotics. The less common foods include sauerkraut, tempeh, kimchi, miso, kombucha, pickles, and certain cheeses such as mozzarella, cheddar, and cottage cheese.

The use of antibiotics can deplete the good bacteria in our bodies. That is why it is imperative only to take antibiotics when you need them for a bacterial infection instead of a cold virus.

Womens Probiotics Conclusions

Our bodies are impacted by the food we consume and the environmental toxins that are constantly around us. We might not have as much control over the environment as we would like, but we have all the power when it comes to what we put into our bodies.

Through developing and maintaining a healthy gut, we are taking the first step towards overall health. The connection between or body and mind is strong and deserves our attention. Probiotics attribute to so much more the healthy gut flora. By adding daily probiotics for Women to a health regimen, you can achieve a significant improvement in your mood, sleep quality, and your physical health.

Best Probiotics for Babies

micro-admin Prebiotics and Probiotics January 27, 2020January 29, 2020baby probiotics 0 Comment

It makes sense to want to protect your little one from injury and illness. The digestive system holds approximately 80% of the immune system; therefore, probiotics for babies are often a necessity. The consensus has been that bacteria cause infections and therefore are not suitable for your overall health. Not all bacteria are the same. In fact, many bacteria are essential for great health.

Infant Probiotics

Probiotics contain teeny-tiny microorganisms that naturally live in the digestive system. They are the friendly bacteria that offer a magnitude of health benefits, including a heightened immune system and improved digestion. There are various types of probiotics. Each one provides a different set of health benefits for your infant.

Probiotics and A Healthy Baby

To have a positive impact on a child’s immune system and gut health, it is essential to maintain an optimal balance between good and bad bacteria in the gut. The balance of beneficial bacteria versus other bacteria is important as the pH levels of the baby’s stomachs are welcoming to good bacteria until around three years old.

The balance will dictate your child’s overall health. Probiotics for babies can limit digestive problems, weakened immune systems, skin conditions, and mood disorders that may develop. The friendly bacteria help infants and children not only digest their food but helps to maximize the absorption of nutritional minerals and vitamins from food. This results in a boosted immune system that will help them fight off common childhood illnesses for years to come.

In addition to the need for supporting the microbiome, there are specific occasions where probiotics are even more crucial for babies:

Babies born by Cesarean deliveries do not receive the good gut microbes from the mother’s birth canal.
Babies that have been subjected to a course of antibiotics will need probiotics to help their weakened digestive system work to optimal levels.
Babies whose diet has been primarily formula- fed often miss out on the probiotics transferred through their mother’s breast milk.

There has been a lot of research on the bacterial strain Lactobacillus Rhamnosus (LGG) and allergies. If this strain of bacteria is taken in pregnancy, particularly the last 3 months, it may reduce the likelihood or severity of allergies in the newborn.

Probiotics for Newborns

Newborns receive a large part of their gut flora from their mother while in the womb and during breastfeeding. As babies are born, they have a sterile gut until their microbiome starts developing from coming through the birth canal to receiving breast milk, and eventually through solid food choices. In addition to healthy food options, probiotics for newborns is an excellent approach to establishing and maintaining a healthy gut.

On many occasions, a mother’s diet does little to build and maintain positive gut flora if your diet is primarily processed, sugary, and starchy foods. These foods generally have limited nutritional value for the parent nor the baby.

Supporting your baby’s wellness and body balance through a probiotic supplement is highly recommended. The Journal of the American Medical Association (JAMA) published a pediatric study that shows that infants that are provided with probiotics within the first three months have an improved opportunity in avoiding issues like acid reflux, colic, and constipation.

Probiotics for Babies with Gas.

Research on specific strains of probiotics has shown the consumption of probiotics may reduce an infant’s risk of developing allergies and skin conditions. The addition of probiotics for babies can ease gassiness and colic in infants and can boost the immune system by helping low birth weight babies gain weight faster.

The introduction of good bacteria helps to generate your baby’s gut microbiome. The top probiotic strains that are beneficial to your baby’ growth and overall health and development include:

Bifidobacterium bifidum

Is an essential microbe that has been among the first strains that colonize the gut. It can help protect against eczema, constipation, irritable bowel syndrome, and diarrhea

Lactobacillus reuteri

This is one of the most beneficial strains for infants and young children. Among the benefits are the risk reduction in colic, respiratory conditions, and tooth decay.

Bifidobacterium infantis

The most common in babies, hence the name. As your baby grows, the need for this type of probiotic decreases. The benefits of this strain are the reduction of inflammation and supporting the digestive function

Lactobacillus Rhamnosus

Has been shown to reduce the risk of allergies and skin conditions.

Although gas does not cause colic, it can be a symptom of a colicky baby. Relieving the pain of excess gas can be helped with the addition of probiotics for babies. Gas in babies can be related to an immature digestive system and swallowing air during feedings. Either way; it is uncomfortable for the baby and for the mother who endures a crying infant.

Probiotics and Breastfeeding

Supporting the concept of probiotics for babies begins with the added support of the mother’s microbiome through implementing probiotics during and after pregnancy. The mother’s microbiome has a significant impact on the health and well-being of her baby. The availability of probiotics from food may not be enough to provide babies with the beneficial bacteria that are available through breastfeeding. Therefore, the addition of a probiotic for the breast feeding mother can be extremely beneficial.

Breastfeeding can provide beneficial flora that include many different types of bacteria. The diversity of probiotics that are contained in breast milk can provide significant support for a baby’s immune system.

The beneficial bacteria that are found in breast milk can support a baby’s overall health in a variety of ways, including the prevention of eczema, reducing constipation, and improving the immune system.

Selecting the Best Probiotics for Infants

When buying probiotics, ensure that they have live and active cultures.

Ideally the probiotic supplements that need to be kept in the fridge are better and more active. Most probiotics for children are labelled as such so you know you are buying the appropriate flora for the age of your infant.

Probiotic supplements can be found in the form of powders, liquids, tablets, and capsules. Some strains offer differing benefits to your baby.

The Food and Drug Administration (FDA) considers probiotics to be a supplement; however, it is important to discuss any dietary changes with your pediatrician.

Conclusion

Through research advancement, we can recognize the impact that probiotics for babies can have. Any mother that wants to provide a foundation of healthy bacteria for their baby can look no further than incorporating a probiotic supplement into her diet.

Is Leaky Gut Real?

micro-admin Gut Health December 2, 2019December 2, 2019leaky gut 0 Comment

Leaky gut is another name for gut permeability which occurs when there is damage to the lining of the gut wall.

Leaky gut syndrome is the name given to the potential health risks associated with a leaky gut.

The Gut wall acts as a barrier between what is in the digestive tract and the rest of the body.

For health you want a strong gut lining so what needs to be in the gut, stays in the gut.

Issues occur when there is damage to this important barrier which allows fragments of organisms and even food fragments, to pass through the barrier into the rest of the body.

Leaky Gut Symptoms

Symptoms of Leaky Gut can mimic many other gut symptoms including

Bloating
Flatulence
Diarrhea
Constipation

There can also be other seemingly unrelated gut symptoms such as

Headaches
Skin rashes
Brain fog
Fatigue
Joint pain

When the intestinal barrier is weak it exposes the circulating immune system to potential disease-causing triggers. These triggers can result in allergies and disease risk, particularly auto immune disease risk.

Causes of Leaky Gut

The cells of the intestinal tract lining is called the intestinal epithelium. These cells are often called column cells as they are shaped like columns next to each other joined by tight junctions.

These cells line both the walls of the small intestine and large intestine.

The role of these cells is to absorb nutrients and also act as the barrier keeping out potential harmful and damaging substances.

Leaky Gut occurs when there is damage to this mucosal layer and typically there is a weakening of the tight junctions.

Leaky gut may be caused by

Stress
Flora imbalance
Insufficient fiber in the diet

Any food or substance that is likely to cause inflammation in the gut should be avoided or limited.

Insufficient fiber and a high sugar diet can deprive the healthy bacteria of their fuel and they can attack the gut lining for their food

Foods To Avoid with Leaky Gut

Wheat and gluten products
Dairy Products
Processed meats
Refined oils -canola-sunflower-safflower
Junk food-sugars-fast food-bakery foods
Limit alcohol
Artificial sweeteners

Leaky Gut Supplements

Taking supplements can dramatically assist in the healing of Leaky Gut.

Glutamine has been shown in studies to support a healthy mucosal lining by supporting specific gut species and improving secretory IgA. This results in improved immunity and a stronger gut barrier.

Beneficial Supplements include

Glutamine-promotes tight junctions
Bosweila-reduces inflammation
Aloe vera-reduces inflammation-reduces oxidative stress-anti Microbial
Tumeric-anti-inflammatory-enhances the gastric barrier
Vitamin D- Reduces inflammation -positively influences the behavior of microorganisms.
Zinc-supports the gut lining

Probiotics For Leaky Gut

Probiotics help with Leaky gut by helping to create a healthy microbiome environment.

Specific species such as L Plantarum has been shown to

Help reduce inflammation,
Have anti-bacterial affects,
Reduce the adherence of damaging microorganisms to the gut wall
Alcohol
Some medications – Particularly the NSAIDs
Poor nutrition
Some diseases-diabetes
Infections
High sugar diet

Leaky Gut Test

There are Functional Medicines tests available to test for Leaky Gut.

The standard test is called a Mannitol Lactulose test

Mannitol is a substance easily absorbed into the body if you have a healthy gut Lining,

Lactulose is harder to absorb as the molecule size is much bigger and won’t absorb in large amounts if the lining of the gut is strong.

The test is done by drinking a solution of both Lactulose and Mannitol and collecting the urine for approximately 6 hours depending on each individual test Kit instructions.

The test kit is then sent directly to the Functional Medicine Laboratory for analysis.

The ideal result would be a High Mannitol and Low Lactulose.

A Leaky Gut syndrome result would show high levels of both. If the test results show low levels of both then general nutrient malabsorption would be suspected.

Best Foods for Leaky Gut

The best diet for leaky gut is a varied healthy diet with includes fiber.

A healthy diet should include

lots of vegetables including root vegetables.
Some fruit
Fermented foods- Kombucha-Kefir- sauerkraut
Sprouted seeds
Some Meat ( unprocessed)
Eggs
Fish
Healthy Fats- Avocado-Olive oil
Gluten Free grains-rice-buckwheat-quinoa
Limited Dairy products but fermented dairy can be helpful eg Yoghurts.
Nuts
Increase mucous secretions form the colon mucosa

Leaky Gut Summary

Although Leaky gut is not traditionally recognized as a health condition by the medical profession it should be considered if you have ongoing gut issues that haven’t been resolved in consultation with your Medical Doctor.

If you are on long term medications such as NSAIDs (Non-steroidal anti-inflammatories) and PPIs

(Proton Pump Inhibiters) it may be worth discussing other options with your Doctor as these can be particularly damaging to the gut wall.

Useful tests include the mannitol/lactulose test, food allergy tests and microbiome mapping.