Dear JJ: I've read quite a bit about the human microbiome and its relationship to obesity and disease. I find it difficult to understand. Can you explain what it is and how I can keep it healthy?
Think of your microbiome as the blueprint for all your gut bacteria, whereas microbiota are the gut flora or bacteria itself.
Here's a little trivia to toss around at your next brunch: You have about 10 - 100 trillion of these bacterial cells, or 10 times more than human cells!.
Balance becomes ideal for everything, including your gut. You want a balance of good and bad flora. Too many bad guys hanging out can create serious problems, and that goes for more than just gut flora!
When I say microbiome imbalance, I'm talking harmful organisms like yeast edging out the "friendly bacteria" such as lactobacillus, adversely affecting your health.
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You might not initially make that connection, but your gut plays a key role in immune health. In fact, gut flora becomes your first-line immune-system defense since 70 percent or more of your immune cells reside within your gut and gut-associated lymph tissue.
Want healthy skin? Maintain microbiome balance, since imbalances contribute to skin disorders including eczema and psoriasis.
Ditto with fat loss: Optimize your microbiome. Studies show your microbiome plays a role in metabolism, and research shows a connection between microbiome and obesity as well as Type 2 diabetes.
Interestingly, one cohort study that looked at the microbiome of twins living in the USA found different bacteria among lean versus obese twins.
Other research shows your gut microbiota regulates things like fat breakdown, fat-cell production, and nutrient absorption.
I often see a link between chronic stress and gut problems. Stress can adversely impact your microbiome, keeping hormones like cortisol revved up that further stall fat loss and increase chronic inflammation.
Microbiome imbalances also trigger or exacerbate leaky gut, where your mucosal barrier becomes compromised so food particles and harmful bacteria slip into your bloodstream, creating inflammation, an immune response, and miserable symptoms like headaches and fatigue.
Brain health and a healthy gut go hand in hand. Scientists call your gut bacteria the "second brain" that influences mood, cognition, and overall brain health.
Studies show gut imbalances contribute to depression, anxiety, and other mood disorders. That makes sense when you consider your gut manufactures about 95 percent of the feel-good neurotransmitter serotonin.
You can begin to understand, then, the many roles microbiome balance plays with health and disease. Simply put, when you maintain microbiome balance, you improve overall health
Research continues to grow but remains in its infancy: Interestingly, scientists haven't even identified about 70 percent of these gut organisms!
How do you know whether you have a healthy microbiome? Butyrate provides one indication: A healthy microbiome produces a good amount of this fatty acid. Markers like zinc and B vitamin levels can also indicate microbiome health.
Antibiotics, acid-blocking drugs, and exposure to environmental toxins are among the many culprits that adversely affect your microbiome.
On the other hand, a number of things can optimize microbiome balance, including probiotics (healthy gut flora) and prebiotics (that feed your healthy bacteria).
Studies show probiotics and prebiotics can relieve stress and improve brain function. Look for a professional-quality formula that combines efficacious amounts of prebiotics and probiotics.
None of that helps much if you're eating a crappy diet, which studies show adversely affect microbiome balance.
To fix that, avoid food intolerances like gluten and soy while focusing on a low-sugar impact diet loaded with slow low carbs like quinoa, non-starchy veggies, lean protein, and healthy fats like coconut oil and avocado.
Fermented foods like kimchi, which contain naturally occurring probiotics, become a great way to feed your good gut flora.
I'm also a big fan of prebiotic fibers like inulin and arabinogalactan, found in asparagus, garlic, Jerusalem artichokes, jicama, and onions. Studies show eating these prebiotic-rich foods boosts brain function, weight loss, and energy levels.
Stay tuned, because this continues to be a fascinating research area. Further studies will certainly reveal how microbiome balance plays a role in wellness, disease, and weight maintenance.
Do you use a probiotic supplement or regularly incorporate fermented foods? Share your thoughts below. And keep those fab questions coming at AskJJ@jjvirgin.com.