There is an increasing body of research concluding that gut microbiome strongly effects a lot of aspects of our bodies – composition, weight, mood, mental clarity, etc.
What changes our gut microbiome?
I’m currently on antibiotics and I can tell it’s affecting my gut health. I notice I been having anxiety and worrying alot about stupid things, along with loose stool. luckily I got 6 more days of taking these pills and I’m hoping everything will go back to normal.
Vitamin D3 is critical to modulating the immune system and in particular dendritic cells. Dendritic cells are the “eyes” of the immature system and help differentiate self from foreign. Inadequate vitamin D3 results in the dendritic cells not functioning adequately such that the adaptive immune system is less effective. 1,2,3,4,5 The innate immune system over reacts secreting excess thymic stromal lipoprotein 6 and hydrogen peroxide 7 when can cause local tissue damage.
I believe the immune system of which 70-80% is in the gut is key to modulating the gut micro biome. 8 As certain bacteria produce critical substances for the body. 9 These bacteria (possibly viruses and/or fungi) and other bacteria are acted on by the body’s immune system. This occurs to support or suppress the production of the need substances.
Substances like serotonin, vitamin K and B vitamins for example. The other bacteria(possibly viruses and fungi) also work to often suppress, promote or produce key substances that other bacteria require to produce the vitamins, neurotransmitters and other substances that the body needs, often cannot produce or produce in adequate amounts. 10
Inadequate vitamin D3 results in the inability of the adaptive immune system to properly regulate the gut micro biome resulting in overgrowth of pathogens causing the innate immune system to overreact resulting in for example autoimmune diseases. 11, 12So in my opinion vitamin D3, which requires lots of magnesium to function properly is critical to our immune system’s properly functioning.
When I first started prescribing what is by some considered high dose vitamin D3 ( in 2010)(with as much magnesium as they could tolerate) I was really concerned I was going to exacerbate those patients with autoimmune disorders. That is because we were taught autoimmune disorders were due to a overreaction of the immune system and I knew vitamin D3 augmented the immune system.
So it came to me as a surprise when their autoimmune diseases actually got better! I was not the only one to discover this as I later learned that a Dr. Coimbra from Brazil had been successfully treating autoimmune diseases with vitamin D3 for quite some time. At any rate I am not giving medical advice and do your own research. Vitamin D3 I also found effects diabetes, the fu and depression for example. Some of the multiple positive effects of vitamin D3. 13,14,15
I just finished reading the book Fiber Fueled and according to that the most important thing is fiber. And it’s not just “x grams of solube and y grams of insoluble fiber per day”, fiber is much more varied than that.
So what Will Bulsiewicz recommends is trying to eat 30 different types of plants per week. This includes fruit, veggies, beans, whole grains, nuts, seeds, mushrooms, etc. You will even expose yourself to more types of healthy microbes from the different types of plants.
Probiotics only help as long as you are taking them, but they usually don’t take hold in your gut microbiota.
Prebiotics are basically fiber, but they are usually just one type of fiber. So adding something like psyllium husks to you diet helps but it could be so much better with more varied types of fiber.
You can find summaries of the book online if you want to go into details, including how do deal with food sensitivities.
I had stomach surgery from food poisoning and obstructions in 2015 and the damage it did to my gut biome was something that took me years to understand and recover almost fully from. I developed food allergies, skin issues, and my autoimmune system was compromised. It’s taken a ridiculous amount of work and conscious eating and awareness to stay healthy on all fronts.
What has worked for me is first resetting the landscape of the biome through lemon juice, apple cider vinegar, and black seed oil. Research the best ways of doing this. Reducing or eliminating processed food and sugar is vital too. Then comes the replenish of beneficial bacteria through live probiotics like Bio-K, sauerkraut, miso, and natto. Natto is great for breaking down biofilm, this is key for removing other things like candida. The last is soluble fibers and prebiotics like bananas, starchy vegetables, and basically most fruits and vegetables that increase the soluble fiber in our gut that the bacteria can do its work on.
IMO above all else is the release of blockages within the body caused by emotional trauma and thought systems that caused the state to come about in the first place. This will reduce and even prevent distortions in the gut down the road. Healing starts with the mind.
Antibiotics have a strong impact in the gut biome. So does the accumulation of other chemicals. Diet also has an impact; excess grains or fiber can cause trouble to some people (some sources say everyone). Apparently, you can lose the ability to properly process some foods, like meats, if you stop eating them, but you can regain the proper microorganisms.
Improve your gut health this is a great video explaining everything about gut health. It mentions the result of an experiment showing that fermented foods are better than fiber for a healthy gut.
These things negatively impact it: Artificial sweeteners. Antibiotics (especially Cipro and cyclines) processed food. BPA’s. Phytoestrogens in excess. Sugar in excess. Chemo & Radiation. Food Allergies. Gluten intolerance. Chrons disease. Ulcerative colitis (amongst many other digestive tract illnesses)
Positively impact: pro/pre biotics and supplements containing them like yogurt, kombucha ect. Melatonin. Fiber. Omegas.
Lots of things!
Travelling/geographic location, hygiene practices, antibiotic use, diet, genetics and immune system, illness/health, medicines, lifestyle & exposure to different environments etc.
I have to say antibiotics
I’ve only been on them once so I really noticed the difference.
It wreaked havoc on my body
I broke out in these aching eczema patches on my inner elbows and backs of knees. My hair was especially thin during that time. Skin was totally lack luster
I never want to be on them again if I can help it
Good diet helped me get back to normal