LOOK AFTER YOUr MICROBIOME

This is essential for your immune system.

The term microbiome means those millions of beneficial microbes in and on our body, including our gut and skin. These microbes form an intelligent eco-system of their own and affect many of the functions in our body and even our behaviour.

In short, gut-brain axis means the communication between our gut microbiome and our brain. Our gut microbiome consists of million and millions or microbes which are very central in all the functions in our body, including our immune functions. Many hormones are produced in the gut also. Therefore imbalance in our gut affects the overall hormone balance in the body, causing and worsening insulin resistance for example.

You might have read about the gut-brain axis from the book “Could It Be Insulin Resistance”.

​It is essential to understand the communication between the gut and the brain. The gut has actually been called our second brain. This communication means specific signalling from the gut to the brain and vice versa, so any problems within the gut microbiome will affect the brain causing disorders such as depression. Also problems and challenges affecting the nervous system, such as chronic stress, worry, anger or constant negative thoughts have an affect on our gut microbiome causing abdominal symptoms.

Our brain and gut are constantly communicating through neural, hormonal and immunological messages, our microbiome even form a part of our consciousness and so affects how we sense the world. A healthy hormonal balance within our body, avoiding stress as well as reversing insulin resistance which we know have negative effects on our overall well being are important. 

If you are interested in learning how to train our brain, to heal and look after our microbiome and hormonal balance, you may be interested in my course about neuroplasticity.

ABDOMINAL PROBLEMS?

Do you suffer from abdominal discomfort or bloating, irritable bowel syndrome (IBS), acid reflux, constipation or diarrhoea? In addition to abdominal symptoms, you might also suffer from allergies or sensitivities, tiredness, low energy levels, brain fog or skin problems.

If this is you, your gut microbiome might be out of balance. To learn how to support a healthy microbiome - one option is my course.

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FOOD

​What we eat is very important in keeping our gut healthy and immune functions working well. Do we "feed" the good, beneficial microbes, or the "bad"microbes. It is important to eat enough prebiotics - vegetables, nuts, fruit, berries, mushrooms and herbs as well as sufficient omega-3 fatty acids. Probiotics will also help in regaining the balance, either supplements or fermented foods such as sauerkraut or kimchi.

It is vital to avoid foods known to cause inflammation, such as sugar, refined carbohydrate and refined seed oils.

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MIND

​We are what we eat and think! What we think also affects our gut microbiome. Negative thoughts and chronic stress can result in altered gut microbiome. Effective stress management is important for the balance in our gut.

During chronic stress, when we are constantly on high alert, we mobilise an enormous amount of our energy for some threat in our lives, real or imagined, which means we have raised cortisol - stress hormone levels in our body, often constantly. This, in turn has a harmful effect on our gut microbiome and causes our immune system to lower. As a result, we have very little energy in our body for growth, repair, and internal defence, making us more susceptible to sickness and disease.

As cortisol levels go up, a chemical called IgA goes down. IgA is a protein responsible for the healthy function of our body’s immune system. It’s constantly fighting bacteria, viruses, and other organisms that invade and/or are already living within the body. Many scientists have studied the effects of elevated emotions, such as gratitude, on our IgA levels in the body. What some studies have found is that when we feel gratitude, even short term, for just ten minutes, a few times a day, we can effectively reduce stress hormones like cortisol and raise IgA levels significantly. This means that we can strengthen our immune system effectively with just our thoughts. Imagine what other benefits this can have!

NATURE

Spending time out in nature is one of the most important ways to look after our microbiome and immune functions. Spend time outdoors as much as possible! We know that even a few minutes spent in the nature reduces our stress levels effectively. It reduces stress hormone production and calms down our nervous system. It is proven to lower our blood pressure and slow down heart rate. All this has a massive impact on our immune system too.

The Japanese talk about forest bathing -shinrin-yoku, which means spending time in a forest or woodland, being in the precedes of trees. This does not have to include running or hiking, but you can also just sit and relax. There have been many studies to look at the physiological and psychological effects of spending time in nature, one of which found a significant increase in the activity of human natural killer cells in the immune system lasting for a month after spending time in the woods. This is because of many different essential oils called phytoncides, found in trees, plants and some vegetables and fruit.

One study looked at how children’s immune system changed significantly after a “forest floor” was built in a nursery they attended. They rolled our a lawn and planted forest undergrowth such as heather plants and blueberry bushes and allowed the children to care for crops in planter boxes. The diversity of microbes in the gut and skin of these children improved quickly. This lead to a significant increase in T-cell and other important immune marker activity.

If you love gardening, it likely keeps your immune system strong. Even without a garden, you can support your healthy microbiome and improve immunity by making sure you spend time in nature as often as you can.

CHOOSE SKIN CARE THAT SUPPORTS YOUR GUT MICROBIOME

​It is worth looking at all the ingredients in products you are using. Many additives do have an effect on the microbiome, not only in our gut, but our skin also. Natural products are generally a much better choice in skin care and hair products so it is worth visiting a health shop. I will also always try to give my community good tips on what products I like.

Be very, very careful when using any antibacterial products. They are very harmful in everyday us, harming the beneficial microbes you need on your skin and in your mouth for example if using antibacterial mouth washes.