HOW TO KEEP YOUR MICROBIOME HEALTHY - JUNE 2017 - VOLUME 9, ISSUE 3

Last month we mentioned the role of the microbiome in relation to Candida infections. This month, I am giving you additional information about the microbiome and its huge importance to your good health.​ Read on below...   These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better. It is a step toward longevity. Volume 9, Issue 3 Ramila Padiachy Doctor of Natural Medicine (DNM)® Ramilas Healing Arts Clinic 1437 Woodroffe Avenue Ottawa ON (map) 613.829.0427 info@ramilas.com What is the Microbiome and Why is it Important? The microbiome is made up of microbiota, or a community of microbes or microorganisms that live on or in the body. Our human microbiome is made up of communities of bacteria, some of which protect us (symbiotic), some of which are neutral (commensal), and some of which can be harmful to us (pathogenic). Bacteria and our microbiome are an integral part of who we are. In fact, you have 10 times more bacteria living in your body than cells that make up your body. To put it in perspective, there are 10 trillion cells that make up the human body and 100 trillion bacteria living in your body. The vast majority live in your gut, and weigh between three and four pounds. The human microbiome develops from the time an infant is born, and a first important factor is whether the mother gives birth vaginally or has a C-section. Exposure to the birth canal exposes a baby to its mother's microbiome and, especially if combined with mother's milk, gives a baby's microbiome a good start in life. Don't despair if you were born by C-section and bottle-fed. A recent study has shown that by about age 40, the advantages of those exposed to the birth canal and who were breast-fed have largely disappeared. The organisms in our microbiome carry out a variety of functions which are essential for good health, well-being and even our survival. Beneficial microbes prevent disease. One of the most important functions of the microbiome is its role in relation to our immune system. The microbiome helps our bodies to determine whether something it encounters is a friend or foe. When it is functioning well, it ensures that opportunistic pathogens are kept to a minimum, and also keeps our body from attacking itself (which would result in autoimmune diseases). Another extremely important function of the microbiome is the breakdown and absorption of nutrients. Without it, we would not be able to digest most of what we eat, or to extract essential nutrients we need to function. The microbiome also plays an important role in depression, weight/obesity and hormone function. The gut-brain connection: The central nervous system consists of the brain and the spinal cord. Scientists are calling the gut our second brain; it's the only organ with its own nervous system, called the enteric nervous system (ENS). The central nervous system and the ENS are connected by the vagus nerve, the 10th cranial nerve which runs from the brainstem to the abdomen. This is the route the gut bacteria use to transmit information to the brain. This connection helps to explain the association between the microbiome and depression. What Causes Problems with the Microbiome? Two of the most important determinants of the health of our microbiome are diet and antibiotic use. Diet Processed food contains many additives that are detrimental to the health of our microbiome. Sugars, other refined carbohydrates, and the many added chemicals also have a negative effect on our microbiome. Avoid foods containing glyphosate (GMO foods). It's best to eat organic, *real food*. Transit time affects the composition of gut microbiota, which reinforces the importance of diet, particularly fibre intake. Antibiotics We know the importance of antibiotics and would not want to be without them for a serious infection. However, research shows we are becoming resistant to antibiotics because they are overprescribed. And a single course of antibiotics can disrupt a person's microbiome for an entire year. Note there are sources of antibiotic exposure that may not be obvious to everyone. For example, meat from animals given antibiotics will contain antibiotic residue. According to the FDA, up to 80% of all antibiotics sold in the US are for livestock, not humans - a scary thought! If you're eating fast food, you're definitely exposed to antibiotics. How can I Keep/Make My Microbiome Healthy and What are the Benefits? Clearly, avoiding processed foods and any antibiotics that are not absolutely essential are two ways to maintain a healthy microbiome. Also avoid sugars and refined carbohydrates as much as possible. A diet rich in fresh vegetables and fruit is beneficial.   Eating fermented foods is very beneficial to the microbiome. Healthy choices include kefir (fermented milk), kombucha (fermented tea), natto (fermented soy), kimchi (a traditional Korean side dish of fermented vegetables) and other fermented vegetables, such as sauerkraut.   A high quality probiotic can help maintain the health of your microbiome, and restore balance to your microbiota, especially when taking antibiotics or eating processed foods. It's also advisable if you are not consuming fermented foods on a daily basis.   In summary, keeping your microbiome healthy helps you to: • live a longer, healthier life  • normalize your weight • ward off type 2 diabetes • strengthen your immune system, control the growth of disease-causing bacteria • counteract inflammation • produce vitamins, absorb materials and eliminate toxins • control asthma and reduce your risk of allergies • improve your mood and mental health.   New Research This is a huge topic and a new area of research. It's impossible to really do it justice in one newsletter, but I hope it helps you understand the huge importance of your microbiome and of keeping it healthy. You will be able to find additional information about the microbiome in my upcoming book, The Belly of the Beast. The Belly of the Beast will be published soon! I don't know the exact date yet, but as soon as it's available, I will let you know. Supplements There are some Nature's Sunshine supplements that are relevant to this newsletter. You can find information about these products and purchase them in our online store: • Probiotic 11   • Bifidophilus Flora Force   • NutriBiome Bacillus Coagulans Probiotics   • Psyllium Hulls Combination   For additional information, email info@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Visit our website where you can see back issues of this newsletter, information about services and our clinic, and order products. References: Microbiome 101: understanding gut microbiota. prescript-assist.com/intestinal-health/gut-microbiome/ Accessed April 10, 2017. Padiachy R. The Belly of the Beast, 2017. Weintraub K. Findings from the gut - new insights into the human microbiome. April 29, 2016. scientificamerican.com/article/findings-from-the-gut-new-insights-into-the-human-microbiome1/ Accessed April 10, 2017. Johns Hopkins Medicine. The brain-gut connection. hopkinsmedicine.org/health/healthy_aging/healthy_body/the-brain-gut-connection Accessed January 25, 2017. Mercola J. Your microbiome may be key factor to determining your health and longevity. March 9, 2015. articles.mercola.com/sites/articles/archive/2015/03/09/gut-bacteria-microbiome.aspx Accessed April 10, 2017. The overuse of antibiotics in food animals threatens public health. Consumers Union consumersunion.org/research/the-overuse-of-antibiotics-in-food-animals-threatens-public-health/ Accessed May 24, 2017. Mercola J. The importance of microbial diversity in gut health and disease. May 15, 2014. articles.mercola.com/sites/articles/archive/2014/05/15/microbial-diversity-gut-flora.aspx Accessed February 2, 2017. 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. [facebooklike]        [twittertweet]        [lnkdinshare]        [googleplusone] For my path to wellness, Ramila had suggested sensitivity clearing for my allergies, as well as herbal supplements. I also gained tremendous relief from her emotional release technique. After each treatment I felt a huge weight lifted from my shoulders. I would never have believed how your emotions could play such a pivotal role in your physical well-being. - AJ, Ottawa