SUPPORTING YOUR MICROBIOME AND IMMUNE SYSTEM - VOLUME 13, ISSUE 2 - MAY 2021
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About the microbiome
In our newsletter of June 2017, we noted that the microbiome is made up of a community of microbes or microorganisms, including bacteria that live on or in the body. These bacteria consist of those that protect us (symbiotic), those that are neutral (commensal), and those which can be harmful (pathogenic).
While it was previously estimated that the body has about 10 trillion human cells and 100 trillion cells making up the microbiome, it is more recently estimated that there are about 30 to 40 trillion human cells and about 38 trillion microbiome cells. We are no doubt getting closer to the correct numbers, but these figures are still estimates.
Several of the functions of the human microbiome include:
Helps with the breakdown and absorption of nutrients.
Plays an important role in depression, weight/obesity and hormone function.
The gut-brain connection: the gut has its own nervous system, called the enteric nervous system (ENS). The central nervous system and the ENS are connected by the vagus nerve which runs from the brainstem to the abdomen. Gut bacteria use this route to transmit information to the brain, thus the link between the microbiome and depression.
An extremely important role of the microbiome is in relation to the immune system; this is the focus of the rest of this newsletter.
About the immune system
The immune system is the group of cells and molecules that protect us from disease by monitoring our body and responding to any foreign (non-self) substances they perceive as a threat, particularly infectious microbes. Very briefly, the immune system is divided into two types of coordinated responses: innate immunity and adaptive immunity.
The innate immune system is our first line of defence, and its response is non-specific to anything it perceives as a threat, e.g. microbes and viruses. It responds quickly to try to destroy foreign, damaged or infected cells, and it influences subsequent adaptive immune responses.
The adaptive immune system is responsible for more complex immune responses that develop when innate immunity is not sufficient to manage a threat. The adaptive immune system is what remembers past infections and vaccines, allowing the immune system to respond quickly when we encounter something similar again.
How your microbiome affects your immune system
One of the most important roles of the microbiome is in relation to our immune system. When the microbiome is functioning well, it keeps opportunistic infections to a minimum, and also keeps the body from attacking itself (resulting in autoimmune diseases).
Our immune system has co-evolved along with a diverse gut flora, not only to defend us against pathogens but also to develop a tolerance for beneficial microbes. The immune system and the gut microbiota have developed a relationship in which they regulate one another, and support each other. The importance of this interaction is made clear by the fact that 70% to 80% of the body's immune cells are located in the gut.
Communication between the immune system and the microbiota starts at birth when our bodies come into contact with microbes. As we grow, the microbiota shapes the development of our immune systems and the immune system shapes the composition of the microbiota. This communication and mutual regulation is maintained over our lifetime and is key to our health.
How can I support my microbiome and immune system?
Avoid processed foods. They typically have high levels of salt, sugar, and unhealthy fats, and low amounts of plant fibres. This pattern is being increasingly linked to immune dysfunction associated with the gut microbiota.
Eat a diet high in plant fibres.
Take probiotics.
Eat fermented foods including kefir (fermented milk), kombucha (fermented tea), natto (fermented soy), kimchi (a traditional Korean side dish), and fermented vegetables, e.g. sauerkraut.
Bone broth is very healthy.
Be physically active; get enough, regular exercise.
Reduce stress.
Avoid unnecessary antibiotics.
Quit smoking.
Get enough, good quality sleep.
I hope this information helps you to maximize the health of your microbiome and optimize your immune system. Stay healthy!
Featured Nature's Sunshine product: NutriBiome Bacillus Coagulans
How It Works: Bacillus coagulans is a strain of friendly probiotic that is naturally heat-stable because it generates spores, so no refrigeration required. It can also more readily withstand the stomach’s acidic environment, thereby providing better-targeted support to the intestine and maintaining balance in the microbiome.
People take Bacillus coagulans for many reasons, including diarrhea, general digestion problems, irritable bowel syndrome, inflammatory bowel disease, Crohn's disease, excessive growth of "bad" bacteria in the intestine, and infections due to the ulcer-causing bacterium, Helicobacter pylori. However, additional research is needed to more precisely assess its effectiveness. Some research in animals suggests that Bacillus coagulans might increase immune system function.
There are several different strains of Bacillus coagulans, some of which are better than others. I would personally recommend Nature's Sunshine brand because it has been thoroughly researched and tested, and its quality is guaranteed.
Supplements
There are a number of supplements to help you maximize health. You can find information about these products and purchase them in our online store:
Nutribiome Bacillus Coagulans
Acidophilus Bifidobacterium
Bifidophilus Flora Force
Garlic, High Potency
Ginger
Green Tea Extract
Probiotic 11
Psyllium Hulls Combination
Vitamin D3
References:
How to keep your microbiome healthy. Ramila's Health Tips Newsletter, June 2017.
How many cells are in the human body? Medical News Today https://www.medicalnewstoday.com/articles/318342 Accessed April 28, 2021.
Glosz C. How the microbiome affects the immune system. https://www.prohealthlongevity.com/blogs/control-how-you-age/how-the-microbiome-affects-the-immune-system#:~:text=The%20microbiome%20and%20the%20immune%20system%20have%20a,getting%20sick%20through%20the%20enhancement%20of%20immune%20cells. May 6, 2020. Accessed April 27, 2021.
Adães S. How the gut microbiota influences our immune system. https://neurohacker.com/how-the-gut-microbiota-influences-our-immune-system July 8, 2019. Accessed May 5, 2021.
Leonard J. 10 ways to improve gut health. https://www.medicalnewstoday.com/articles/325293 May 28, 2019. Accessed April 12, 2021.
Bacillus coagulans. https://www.healthline.com/health/bacillus-coagulans Accessed April 30, 2021.
Bacillus coagulans. https://www.emedicinehealth.com/bacillus_coagulans/vitamins-supplements.htm Accessed May 6, 2021.
Bacillus coagulans: Is it safe as a probiotic? https://www.powerofprobiotics.com/Bacillus-coagulans.html Accessed April 30, 2021.
Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.
