Your Gut Health Can Affect The Rest Of Your Body. Heres Why.

Have you ever felt a cramp in your stomach when you were excited or anxious? Or are you suddenly hungry after seeing a pizza ad on TV? Well, your gut talks to your brain.

The gut has its own microbiome, a community of microorganisms such as bacteria, viruses, fungi and parasites that live in our gut. There are four other important microbiomes in the body: respiratory, skin, genitourinary, and oral. Together they comprise the trillions of microbiota that live in and on the human body.

Your microbiota is important to your health. But what exactly is it? Think of it as a miniature ecosystem, says Justin Sonnenberg, professor of microbiology and immunology at Stanford University School of Medicine.

“Think of the rainforest as a good example. "Even at the microscopic level, many different shapes and sizes come together to form these complex, heterogeneous communities," he says.

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The importance of these small worlds cannot be overstated. They help protect the body from invading pathogens, activate the immune system, and help digest food, to name a few. Most gut bacteria are beneficial while others are harmful. But even a healthy microbiota can cause problems like inflammation or disease if it's out of balance.

Of the main microbiomes, the gut is the most studied and therefore the best understood. Here's how it affects your health and if it's possible.

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What is the gut microbiome?

Intestinal microbiota is related to the microbiota that live in our intestines, that is, the stomach. However, most of them hang in the colon, which is the longest part of the intestine.

These tiny organisms, especially bacteria, help our bodies break down carbohydrates, proteins, and sugars into useful substances that break down the fibers in the brain.

"Everything we eat and drink, whether we digest or absorb it, travels through our intestines to the distal colon, where most of the microbes live and become food for the microbiome," says Gail Creshy, Microbiome: Research Associate, Division of Pediatric Gastroenterology, Hepatology and Nutrition, Children's Hospital. , Cleveland.

There are more complex relationships between gut microbiota and health. Many studies have shown that the excess or deficiency of certain bacteria in the gut is strongly associated with diabetes; For example, fiber intake can increase microbiota diversity, lower blood sugar levels, and help people maintain a healthy weight.

However, when the gut microbiome is in balance, "bacteria produce many beneficial molecules and metabolites that are useful to the body," says Kreschi. For example, vitamin K, known as the "clotting vitamin," is produced primarily by bacteria in the gut. Folic acid, which helps the body grow new cells like skin, hair and nails, is also produced by the gut microbiome.

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However, everyone's definition of a "balanced" gut is a little different, making it a complex body part. Although a healthy gut has a high level of microbial diversity, there is no universal marker of gut health, says Poorna Kashyap, professor of medicine and physiology at the Mayo Clinic. What is "normal" for one person may not be for another.

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The gut-brain highway

Another complex element of the gut microbiome is its relationship with the brain, which is called the "gut-brain axis". And there is a lot of new research on this topic.

The gut supplies 90-95% of the body's serotonin, which, like a butterfly, transmits messages between neurons and regulates bodily functions such as sleep, mood and digestion. The gut microbiota stimulates the production of other neurotransmitters and chemicals, such as dopamine and tryptamine, that play a role in stress and anxiety.

There is a real pharmacy. "It's like there's a little drug factory inside of us," says Sonnenberg. “There are hundreds, if not thousands, of different drug-like compounds produced by our gut microbes and absorbed into our bloodstream.

The intestine even has its own nervous system, the intestinal system, which is often called the "second brain" of the body. It contains many of the same neurotransmitters found in the brain, which help you feel pain and activate your immune system. It also transports food through the digestive system.

"It can function completely independently of the brain if necessary," says Kashyap. "If I just cut out all your guts and put them on the table, it would still move."

Kashyap says the connection between the gut and the brain was clear long before people studied it. For example, think about how some people get diarrhea when they are stressed or anxious, or others when they are stressed. .

Research suggests that a variety of neurodegenerative diseases, including autism, Parkinson's disease and Alzheimer's disease, are linked to dysbiosis, or an imbalance in the gut microbiota, Krecchi said.

However, researchers are still trying to understand how the gut-brain highway works and whether the effects are causal or simply correlated. For example, we know that people with depression or other mood disorders often suffer from constipation.

"But does it cause intestinal dysbiosis, or does emotional disturbance lead to intestinal dysbiosis? This is something that is completely unknown," says Kreshi.

Sonnenberg agrees. "We're just beginning to understand that," he says.

How can you improve your microbiome?

If the gut microbiome is so important to our various physical health, how can we keep it healthy and balanced after a stomach flu or a few slices of bread?

What you eat affects your gut microbiome. For example, your body quickly digests foods high in sugar and fiber, leaving few nutrients for your gut flora, while undigested sugar feeds pathogenic bacteria. Antibiotics, on the other hand, can kill both good and bad bacteria.

The gut microbiome is resilient and recovers relatively quickly when a person returns to a healthy diet or stops taking medications, Krecchi said.

It also means that only a long-term healthy diet can actually maintain or improve the gut microbiota. Experts recommend eating foods rich in fiber, such as complex carbohydrates found in whole grains, vegetables, and legumes. You should also include fermented foods like kimchi, kefir, and sauerkraut, which have their own probiotics—live microorganisms that can increase the diversity of your gut microbiota. Reduce your sugar intake and combine it with fiber, for example by eating fruit instead of crackers.

However, no decision has yet been made on probiotics, a multi-billion dollar industry that is thought to be a one-size-fits-all solution to our diverse microbiomes. The reality is very complicated and it is difficult to get the gut to accept probiotics.

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"Probiotics in this situation are like a kid who goes to a new high school but doesn't know anyone. The other microbes in that community benefit from each other and are excluded from this group," Kashyap explains.

In fact, clinical trials of probiotics have not shown any benefit for most diseases, Kashyap, referring to the guidelines of the American Gastroenterological Association.

There are also different types and qualities of probiotics on the market. Navigating it can be confusing and difficult for the user. Probiotics are not considered drugs in the United States, so most are not regulated by the United States Food and Drug Administration.

Always consult your doctor if you are considering taking a prebiotic or probiotic supplement. Some can be harmful to people, such as those taking immunosuppressants, Kreschi said. If you decide to take a dietary supplement, she recommends using online resources such as Consumerlab.com, Probiotics.com or the National Institutes of Health website to research different types and find out if they are approved by the FDA.

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