I just did a lecture on the Microbiome and Mental Health for Cenovus in the last month. The more I research and study the more I want to pass on to you.  So the health of your gut is imperative to all of your physiology as I have talked about in previous blogs. If you eat a poor diet, high in saturated fat, sugar, processed food you essentially create a gut that is more likely to be colonized by pathogenic bacteria. If you have gut dybiosis which can be looked at via tests such as the GI Map or can be discerned via the symptomatic picture (gas, bloating, abdominal pain, diarrhea or chronic constipation, brain fog, anxiety, depression for instance), you are more likely to be colonized by gut pathogens. 

Because the gut is connected to the brain by the enteric nervous system and by the vagus nerve (this is believed to be the case at this time) and because gut bacteria have been shown to create many metabolites inclucing neurotransmitters, they may play a big role in how we feel on a daily basis. Gut bacteria that are pathogenic that have been associated with depression include Clostridium species, Alistipes,E. Coli, Shigella, Salmonella, Vibrio, Campylobacter, Yersinia, Enterocolitica, Aeromonas, Listeria for starters. How is it proposed they influence the brain and how we feel? Research has shown that chronic infections induce T cell activation, inflammatory cytokine formation, macrophage activation, and increased oxidative stress which may impairs neurotransmitter function. Working to improve your gut health may improve your brain and mood feasibly.

How can we eat to improve our mood with diet? Patients with depression show reduced levels of Lactobacilli and Bifidobacteria which are essentially lower levels of good bacteria.  Diets with lower levels of omega 3 fatty acids, lower in fish, nuts, beans, and whole grains were associated with higher incidences of depression. If you consume a healthy diet such as a low glycemic Mediterranean Diet, rich in prebiotic foods and probiotic foods, high in fibre especially the Microbiota Accessible Carbohydrates, fermentable fiber for the gut bugs such as resistant starch, you will positively influence your microbiome. All these factors will improve the production of short chain fatty acid, which in turn, will support the growth of healthy good bacteria in the gut and will contribute to neuroproctection and attenatuate inflammation.  Aim for fibre to be greater than 50 grams (In Africa they eat 70-120 grams daily), low saturated fat, high in omega 3 fatty acids (chia, hemp, flaxseed, wild seafood). Emphasize polyphenols (unsweetened whole berries, raw nuts, unsweetened cocoa, green tea, apricots, olives, etc) which increase good bacteria and suppress the growth of bad bacteria. 

if you work every day on improving your diet and eat for your microbiome, surely you will notice a difference in or your ability to maintain a better attitude, cultivate better relationships with others and improve your daily disposition. If you are interested in improving your health status,  talking more about your diet and your microbiome, please book an appointment with me at Parallel Wellness downtown Calgary. Kind regards, Robin

References: Gut Bowels and Behavior: The Groundbreaking Story of the Gut Brain Connection C:2013. The Pyschobiotic Revolution: Mood, Food, and the New Science, Scott C. Anderson, John F. Cryan, Ted Dinan Dec. 2019

 

As I have been researching the microbiome and how best to support it, I thought I would put a list of tens way in which to optimize gut flora.

1. Make 75% of your plate vegetables and plant- based foods in general. Plants are high in fiber and accessory nutrients that feed good bacteria. Fruits and vegetables that are brightly coloured like pomegranates, kiwis, and cranberries fit the bill.
2. Eat more fiber. Aim for seventy grams which helps lower rate of chronic diseases. Nuts, seeds, and legumes are high in fiber and feed healthy bacteria.
3. Make sure you eat resistant starch found in yams, taro, plantains, rutabagas, celery root and konjac root noodles. Gut bacteria digest resistant starch and produce short chain fatty acids such as butyrate, acetate and proprionate which have a wide range of positive effects on health. These starches do not spike blood sugar.
4. Eat more prebiotics like broccoli, artichoke, asparagus, onions, leeks, garlic. These foods help the growth of bugs that nurture the mucous layer of your gut.
5. Cut out refined carbohydrates, sugar and artificial sweeteners. These are hard on your gut microbes.
6. Consume healthy fats such as omega 3 found in wild seafood and ground flax seeds or chia seeds or hemp seeds.
7. Exercise outdoors for at least 30 minutes daily. Hike in the woods to increase your exposure to microbes in your environment. (Exercise outside led to increase in beneficial butyrate producing bacteria. Butyrate is a short chain fatty acid which can reduce inflammation in your body.)
8. Get more quality sleep. Aim for 7- 8 hours of sleep. Get to bed by 10 pm and wake at 6 am if possible.
9. Reduce your stress. Breathe and incorporate mind/body components such as yoga, tai chi or martial arts.
10. Minimize alcohol consumption which contributes to gut permeability.

The benefits of fiber and its importance for human health were emphasized on this webinar. Fiber amounts ideally would be upwards of 70 grams a day following a plant based diet. Minimum daily requirements that are recommended for men are 40 grams and 30 grams for women. Fiber adds bulking to stool reducing constipation and lowers the risk of colorectal cancer. Viscosity slows gastric emptying and decreases the absorption of cholesterol as well as estrogen (and improves the balance of estrogen/progesterone) and decreases the absorption of glucose. Fiber helps bind bile acids and increases feelings of satiety. 

Fermentation of fiber increases short chain fatty acids which are tremendously beneficial to our health. The SCFA such as butyrate, proprionate, and acetate feed back to inhibit NF Kapha-beta and provide energy for colonocytes. They also promote weight loss by influencing adipogenesis, enhance mineral absorption, decrease systemic inflammation, and improve T-regulatory cell production which helps keep the immune system in balance. Whole food plant based diets increase the diversity of the microbiome, increase the growth of short chain fatty acids, and increase polyphenols, which in turn, increase Bifidobacterium and Lactobacillus colonization.

Plant protein decreases pathogenic bacteria and improves the balance of Bacteriodes/Firmicutes ratio. Animal protein increases Bacteriodes species and leads to more IBS and IBD. A diet high in plants increases the gut barrier and help reduce leaky gut.  It also improves the monounsaturated and polyunsaturated fat benefits. Food preservatives and artificial sweeteners negatively impact the microbiome as do pharmaceutical medications.  Antibodies given to a baby can negatively affect the baby for up to a year. 

Exercise improves the health of the microbiome. It increases new cell growth and decreases cortisol (the major hormone associated with stress). Exercising outdoors introduces more variety to your microbiome.

Following a Mediterranean diet decreased the risk of cognitive impairment. The risk of cognitive decline is 38% lower in those who eat higher vegetables in the age of 65 and older.  A healthy prudent diet of fresh vegetables, salad, fruit and fish was associated with a 47.5 mm larger hippocampal volume. A higher intake of legumes was associated with larger parietal and occipital cortical thickness.

A lower intake of whole grains was associated with higher inflammation markers such as IL-6 and accelerated cognitive decline. Cognitive function was negatively associated with saturated fats, omega 6 fats, and homocysteine but positively associated with intake of omega 3 fatty acids.  In ages of 65 and up, consuming saturated fats and transfats more than doubled the risk of cognitive decline. 

Brain healthy food includes green leafy vegetables, raw nuts, berries, beans, whole grains, wild seafood, poultry, olive oil and red wine. Ideally plant based food, exercise, cardiovascular risk management, brain challenging activity, meditation. 5 fruits, 5 vegetables, whole grains, lowest amount of salt, monounsaturated fats and olive oil. Strive to eat a wide variety of foods to positively influence your microbiome

Reference: Webinar on the Microbiome Asean Region Whole Food Plant Based Educational Webinar- Dr. Scott Stoll