Functional Medicine

HOW TO HAVE A HEALTHY MICROBIOME

It may surprise you to hear that our bodies are made up of trillions of bacteria, in fact, the ratio of microbes in our body compared to human cells is 3:1. We have approximately 37.2 trillion human cells compared to 100 trillion bacterial cells. Therefore, it is important to ensure that we are doing all the right things to keep the good bacteria balancing the opportunistic bacteria. 

In the UK, there are many health issues which could be resolved by looking after our gut microbiome better. According to Dr Mark Hyman in his book “The Pegan Diet”, “an unhealthy microbiome can cause heart disease, cancer, diabetes, obesity, autism, autoimmunity, dementia, allergies, asthma, fibromyalgia, Parkinson’s, and skin disorders like acne, eczema and psoriasis, not to mention all the digestive disorders, including irritable bowel, reflux, and colitis.” 

So what is the microbiome? According to the National Human Genome Research Institute, the microbiome can be defined as “the collective genomes of the microbes (composed of bacteria, bacteriophage, fungi, protozoa and viruses) that live inside and on the human body”. Although we need to keep different areas of the body healthy which require balanced bacteria, for example, the skin and mouth and other orifices, usually when we refer to the microbiome, we are referring to the bacteria in our intestines. 

Good bacteria in our intestines manufacture nutrients like vitamin K and B vitamins. Certain species increase absorption of particular minerals like calcium, copper, iron, magnesium and manganese. 90% of the neurotransmitter serotonin, which helps us feel contented and happy is made in the gut, a lack of which is a cause of depression.  

Our microbiome development starts the moment we are born and can be greatly improved by a natural birth, skin to skin contact with the mother and father immediately after birth and breastfeeding. It is commonly known that antibiotics disrupt our microbiome as they kill both the good and the bad bacteria. According to Dr Mark Hyman, the best way to look after our microbiome is the “weed, seed, and feed approach” where the bad bacteria (weeds) are removed or reduced, good bacteria (seeds) are increased and nutrients that feed the good bacteria are also increased. 


Here are ten tips to help you improve your gut microbiome:

1. Eat a varied diet - this will help increase the diversity of bacteria in your microbiome. Eat many varieties of fruit and vegetables, the more colourful the better and eat different proteins from plants, animals and fish. 


2. Eat fermented foods daily - many different cultures eat fermented foods, also known as probiotic foods (foods high in live bacteria) and there are many beneficial ones out there that significantly increase the good bacteria in our gut. You need to eat these regularly as these bacteria only hang around for about 12 days. Here are some examples: 

  • Coconut kefir - you can have just a little bit each day so that a bottle lasts for 3 days

  • Kimchi - you can get this delicious fermented cabbage with chilli at Korean restaurants 

  • Sauerkraut - you can make your own and ideally have a big spoon a day

  • Fermented vegetables - you can try carrots, cucumber, cauliflower, radishes following the same process for sauerkraut

  • Miso - this is made from fermented soybeans and is good to add to sauces and dressings

  • Cheese - cottage cheese has five times the amount of vitamin B12 compared to milk due to the fermentation process

  • Yoghurt - choose bio yoghurt and try to avoid ones with added sugars or artificial sweeteners

  • Tempeh - made from soybeans, I regularly order recipe boxes with tempeh from the Mindful Chef

  • Natto - made from fermented soybeans

  • Kombucha - a fermented drink from sweetened tea, I am dubious about this being healthy if it is full of sugar so check the ingredients. 

3. Exercise regularly - studies indicate better gut bacteria diversity in those that exercise regularly including cardio and strength-training. Exercise will also keep bowel movements regular which helps microbiome health.


4. Timings of meals - have a regular schedule for when you are eating and ensure you leave 3-4 hours between meals to allow cleansing of the stomach and the gut by the Migrating Motor Complex which prevents overgrowth of bacteria.


5. Reduce chronic stress - stress is damaging to our microbiome when it is continuous as it interrupts digestion and reduces the necessary secretions we need like bile and stomach acid. Read my blog post on how to manage stress.


6. Get dirty! - it is important to expose ourselves to dirt sometimes and not be too clean. If we are continuously using harsh soaps and strongly scented washing powders, we are killing off our good bacteria. If you are eating organic (so there are no pesticides on your fruit and vegetables), a little bit of soil on your vegetables is good. Try to avoid antibacterial soaps and cleaners. Wash off hand sanitiser as soon as you get in the house. 


7. Eat polyphenols and prebiotic foods  - polyphenols like blueberries, strawberries, raspberries, colourful fruit, green tea, almonds, onions, dark chocolate help promote good bacteria like Bifidobacterium and Lactobacillus and prevent opportunistic bacteria which can cause infections. Prebiotic foods feed the good bacteria and include asparagus, bananas, garlic, honey, leeks, legumes, onions, chicory and Jerusalem artichoke. 


8. Avoid foods that reduce good bacteria and feed opportunistic bacteria - reduce sugar, gluten and highly processed foods which have been shown to damage the microbiome. Avoid artificial sweeteners like aspartame and sucralose. 


9. Reduce your toxin exposure - try to avoid toxins like Bisphenol A, phthalates, heavy metals like mercury and lead, triclosan in soaps and body washes, and pesticides in chemical weedkillers. These all kill gut bacteria and reduce microbial diversity.


10. Avoid antibiotics wherever possible, as well as antacids and proton pump inhibitors which reduce stomach acid which is key to preventing dangerous microbes from entering the intestines. If you cannot avoid antibiotics, consider using a probiotic supplement afterwards which includes Lactobacillus acidophilus and Bifidobacteria bifidum. 


I hope these tips help you improve the health of your microbiome which is a vital step towards longevity and preventing disease. It takes time to get some of these pieces in place but it is fully worth it to keep your bacteria thriving. If you are curious to understand the health of your gut if you already have all the above habits in place, it may be worth investing in a stool test which can show the diversity of your gut bacteria and whether you need to worry about parasites or any overgrowth of opportunistic bacteria. Please contact me for further information or if you have any questions.

HOW TO EAT HEALTHIER

There are so many conflicting messages in the media about what is healthy and what is not healthy. One day we are told that we should avoid alcohol and the next that red wine contains healthy antioxidants. It is no wonder that we are all very confused! However, I am sure that really you know what things are healthy for you and make you feel good. You might just want be looking for permission to eat those things you know you are better to avoid!

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Download my free guide with a quiz and 10 tips on how to prevent indigestion.


Here are 10 tips to help focus you to eat healthier and help reduce any confusion about nutrition:

  1. Protein – it is important to eat good quality protein at every meal. According to Dr Mark Hyman in his book “What the heck should I eat?”, we should aim to eat 115-170g protein per meal. Remember, also, to vary the proteins we eat so that we are sure to get the full spectrum of amino acids that our bodies need. We need protein for good bone health and to help our liver work efficiently to move toxins and excess hormones out of the body.

  2. Eat the rainbow – we need to eat different coloured plant foods with 50-75% of each meal consisting of coloured vegetables. According to Deanna Minich, we should try to eat the following colours daily: red, orange, yellow, green, purple, brown, white (eg raspberries, carrots, lemon, broccoli, blueberries, mushrooms, onion).

  3. Healthy fats - aim for 3-5 servings of healthy fats daily (nuts, seeds, avocado, coconut, olives, extra virgin olive oil). These are vital for healthy cells.

  4. Low-glycemic - Eat a low-glycemic diet to keep your blood sugar stable. This helps keep your insulin down and reduce your risk of Diabetes Type 2 as well as keep your mood stable and help you avoid over-eating. Including protein and vegetables at each meal helps with this.

  5. Timing of meals - eat every 3-4 hours to keep blood sugar stable and to avoid cortisol kicking in. Also, it is important that you allow the full cycle of digestion to complete before you start eating again.

  6. Chew, chew, chew! – make sure you chew your food thoroughly and never eat when stressed. This enables optimal digestion and absorption of all the great nutrients from the foods you are eating.

  7. Varied diet – it is important to eat different kinds of foods and not stick to the same old foods. The good bacteria in our gut thrive on many different types of foods and there is a risk that the diversity of bacteria will be low unless we eat a varied diet.

  8. Avoid inflammatory foods - avoid foods which cause you digestive issues. Gluten and dairy are known to irritate the gut for certain people and it is wise to avoid eating these at every single meal.

  9. Whole grains - eat small amounts of whole grains like brown rice, wild rice, quinoa,
    and buckwheat for fibre and B vitamins.

  10. Real whole foods - avoid processed foods with artificial ingredients and sweeteners that you cannot pronounce. Try and eat things that our ancestors would have eaten, for example, meat, eggs, fish, fruit and vegetables.

I hope I've given you some ideas to eat healthier and help you choose those foods which make you feel great. Final takeaway (of the non-sugar fatty salty variety!!) – make sure you always listen to your body as just because something is healthy does not mean that your body enjoys it or can digest it well. Avoid foods that make you feel uncomfortable and enjoy the ones that make you feel good. And if you do want to enjoy something that is not the healthiest, make sure you sit down and savour it properly.

HOW TO PREVENT CANCER

Cancer is a scary diagnosis and according to Cancer Research UK, someone in the UK is diagnosed with cancer every two minutes. However, there is hope as the World Health Organisation states that many cancer deaths are preventable.

They refer to five diet and lifestyle risks:

  • high body mass index

  • low fruit and vegetable intake

  • physical inactivity

  • tobacco use

  • alcohol use

How to prevent cancer

GET MY FREE GUIDE WITH A QUIZ AND TEN TIPS TO PREVENT CANCER

It is important to note that there are always cancer cells present in the human body. Cancer only becomes a disease when those cells replicate out of control. Our greatest opportunities to prevent cancer are to maximise nutrition, boost immune function and ensure we have strong detoxification.

Here are my top three tips to reduce your risk of cancer:

  • Robust immune system - ensure your immune system is running at its best. You need to have a calm vigilant immune system which tolerates what is normal, for example, certain foods and temperatures. You do not want your body busy healing inflammation in your body or fighting viruses. You require the following nutrients for a healthy immune system: zinc, vitamin D, vitamin A, omega 3 fats. Eat (do an image with foods for these nutrients and a pin, oysters, beef (zinc), salmon, chestnut mushrooms, sunshine, liver, carrots, mackerel, SMASH)

  • Detox well - ensure your body’s detoxification pathways are all working optimally. You can achieve this through daily bowel movements, drinking enough water and sweating regularly. Try and limit your toxin exposure so your body has less toxins to process by eating organic foods and checking food and beauty product labels.

  • Effective stress management - ensure you take time daily to relax, take breaks from work and do things you love and that bring you joy. Think about the things you used to do as a child to have fun. Perhaps you like to do sport or read or do puzzles or just hang out with friends.

Download my free guide with a quiz and the full 10 diet and lifestyle tips to help you prevent cancer.

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Please let me know how you get on with these tips. Which is the hardest one for you to do daily?