SUPPORTING YOUR MICROBIOME AND IMMUNE SYSTEM - VOLUME 13, ISSUE 2 - MAY 2021

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!

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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.

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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

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References:

1. How to keep your microbiome healthy. Ramila's Health Tips Newsletter, June 2017.

2. How many cells are in the human body? Medical News Today https://www.medicalnewstoday.com/articles/318342 Accessed April 28, 2021.

3. 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.

4. 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.

5. Leonard J. 10 ways to improve gut health. https://www.medicalnewstoday.com/articles/325293 May 28, 2019. Accessed April 12, 2021.

6. Bacillus coagulans. https://www.healthline.com/health/bacillus-coagulans Accessed April 30, 2021.

7. Bacillus coagulans. https://www.emedicinehealth.com/bacillus_coagulans/vitamins-supplements.htm Accessed May 6, 2021.

8. 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.

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