Gut Health. It's Important.

Howdy and welcome back! This week’s newsletter is an important one. It’s all about gut health. The gut microbiome can impact your digestion, immune system, and even your mood. Here’s how it works and what you can do to keep it healthy.

What is the gut microbiome?

There are trillions of microorganisms living inside our gut. Now this may sound unsettling and all but these microbiota are an essential component to our brain, immune, and hormone health. The relationship between gut microbiota and health is complex. Research has demonstrated a strong correlation between an imbalance of certain gut bacteria and developing conditions like diabetes. However, consuming fiber can enhance microbiota diversity, lower blood glucose levels, and support weight management, among other health benefits. Although a balanced gut is desirable, defining what is "normal" varies between individuals, making it a complex aspect of our bodies.

The relationship between the gut microbiome and the brain:

The gut-brain axis is a complex relationship between the gut microbiome and the brain, with emerging research revealing its significance. The gut produces much of the body's serotonin and other neurotransmitters that influence mood, sleep, and digestion. It has its own nervous system, the enteric system, which can function independently and affects pain perception, the immune system, and digestion. Studies indicate a connection between neurodegenerative disorders like autism, Parkinson's, and Alzheimer's, and gut dysbiosis, an imbalance in gut microbiota. However, the exact mechanisms and causation remain uncertain. The gut-brain axis offers intriguing insights into the profound interplay between our gut and brain functions.

How can you improve gut health?

These are 6 recommendations from Andrew Huberman, Ph.D., a neuroscientist at Stanford University.

1) Eat Fermented Foods - Incorporate sauerkraut, plain yogurt, kimchi, kombucha, natto, kefir, or fermented brine into your daily diet to promote gut microbiota diversity and reduce inflammation.

2) Prebiotics and Probiotics - Augment the gut microbiome with low levels of prebiotics and probiotics from quality food sources to promote gut health and recovery in cases of dysbiosis. Be cautious with excessive probiotic intake to avoid brain fog.

3) Sleep - Prioritize deep and sufficient sleep (6-9 hours) to manage stress, crucial for maintaining gut microbiome health.

4) Avoid Processed Foods - Refrain from processed foods with emulsifiers, which disrupt the gut's mucus layer and reduce microbial diversity. Instead, try and incorporate whole foods, plant-based fiber, and fermented foods into your diet.

5) Artificial Sweeteners - Consider limiting artificial sweeteners, as they might affect the gut microbiome.

6) Don’t Over-Sanitize Your Environment - Exposure to environmental microbes through social interactions, pets, dirt, and grass can be important, as they play a role in educating the immune system and maintaining a healthy gut microbiome. While eliminating harmful pathogens is essential, excessive sanitization can remove beneficial gut microbiota sources.