Your Microbiome is you
Perhaps you are being controlled more than you realize. Ed Yong wrote a fascinating book called “I contain multitudes” in which he highlights the recent research linking your microbiome to many health conditions. Apparently, we are made up of a huge number of organisms that work for us or against us depending on how we treat them. Scientists are focusing heavily on the organisms in your gut (your microbiome), but they are in many other parts of the body as well. I have heard it suggested that your microbiome makes up more than 60% of you.
Mary Ruddick a well-respected nutritionist, says that if you have cravings, this is really the craving of your microbiome that is demanding the type of food it wants. If you have sugar cravings, then your microbiome has a higher level of the bad guys.
Your microbiome is much more important than you may realize. It makes your feel-good chemicals such as dopamine and serotonin, it makes vitamins, it breaks down food and much of the goodness we get from food is a result of it being consumed first by the bacteria in your microbiome. It produces B vitamins for us and can affect whether some of our genes are activated (expressed) or not. 70% of your nervous system is based in your gut lining.
There is a belief that the microbiome must be diverse to be healthy, however testing of some very healthy traditional native groups has shown that you can have low diversity and still be very healthy. Apparently, it is the quality of bacteria in your microbiome and the integrity of your gut lining that matters, whether it is diverse or not, not so much.
How do you know if your microbiome is healthy or not? One clue is whether you are craving sugars and starches. The bad bacteria in your gut including those that can cause overgrowth, thrive on sugars and starches and they will influence your brain to crave them, to ensure that they get the food they want. Your good bacteria can also eat sugars and starches but prefer fats and protein. This suits your body perfectly because your cells also thrive on fats and protein.
If you need to clean up your microbiome, you can use food to do this by starving out the bad bacteria. So, a diet with no sugars or starches is required. However, these bacteria can live for quite a long time, some for over 3 months. If you starve them out for many weeks, but then have a cheat day before they have died off, you will refresh them and you will have to start the whole process all over again. So that slice of pizza or spoonful of dessert at the girl’s night out might be enough to derail your whole campaign. Only 100% adherence to the program will work. This makes it very hard for people to do. In the GAPS diet book, Dr. Natasha Campbell-McBride suggests that 16 months was the minimum required time for full effective treatment.
How will you know that you have eliminated the bad bacteria? Amongst other benefits, the cravings will be gone, you will wake up refreshed in the morning raring to go and you will feel very calm.
Unfortunately, antibiotics can and usually will damage your microbiome, so if you have taken a dose of these in recent months, you may be having to rebuild your good bacteria as well. Some ways to help with this are:
- Minimize plant foods with oxalate toxins and lectins such as beans and spinach.
- Don’t overdo the fiber and limit grains. Fiber is less important than is commonly believed.
- Eat more animal fats and limit omega-6 seed oils (vegetable oils)
- Get your proteins from a range of animal foods and minimize plant proteins. - - Remember that vitamins A, E, D and K2 come from animal fats.
- Avoid soy-based food and tofu
- Get outside in the mornings to get more vitamin D and to assist with melatonin production.
- Get the sugars and starches out of your diet to stop feeding overgrowth.
Intermittent fasting with a non-eating window of at least 18 hours can help with microbiome and gut lining repair as it provides an opportunity for your gut to rest and rehabilitate between the sequences of food arriving. It also promotes autophagy where the body can replace proteins, replace damaged cells and run a general maintenance program. An easy way to do this is to finish dinner by about 6pm and then only consume water, coffee, or tea until noon the next day.
For more information about the suggested lifestyle changes and “Taking back your health” with diet as medicine, take a look at my blog page, www.takebackyrhealth.com There you will find a link to my book on Amazon.
Regards George Elder.