How to survive if your gut biome is out of balance?

If your gut microbiome is out of balance, you could feel weak, bloated or constipated. But recent research is showing that an imbalance in your body's microbiome could even affect your mental health - contributing to brain fog, or even anxiety or depression. That's why it has even been called your psychobiome.

An imbalance in the gut microbiome is known as dysbiosis.

Dysbiosis has been linked to a range of health problems, including:

Digestive issues: such as diarrhea, constipation, bloating, and abdominal pain.

Immune system problems: such as an increased risk of infections and autoimmune diseases.

Metabolic problems: an increased risk of metabolic conditions such as obesity and type 2 diabetes.

Mental health problems: There is growing evidence that the gut microbiome can affect mental health and behavior. Dysbiosis has been linked to an increased risk of anxiety, depression, and other mental health disorders.

It's worth noting that the gut microbiome is complex and that there is still much that researchers don't know.

Conditions such as bloating, fatigue or cognitive behaviour might be caused by other conditions - even serious ones, so please make sure to see a healthcare professional if you are worried. But it's clear that maintaining a healthy gut microbiome can be important.

The effect of dysbiosis on our hormones

An imbalance in the gut microbiome can affect our hormones because it produces a number of substances that can change the endocrine system - responsible for producing and regulating hormones in the body.

For example, the gut microbiome produces hormones such as serotonin, which is involved in mood regulation, ghrelin, which is involved in appetite and energy metabolism, cortisol, which is involved in stress response, and insulin, which is involved in blood sugar control.

In addition, the gut microbiome can also affect the way that the body processes and eliminates hormones. For example, it plays a role in the metabolism of estrogen, which is a hormone involved in reproductive health. Dysbiosis, has even been linked to hormonal imbalances and an increased risk of certain hormonal conditions such as polycystic ovary syndrome (PCOS). [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8784943/#:~:text=A%20dysbiotic%20microbiota%20in%20PCOS,)%2C%20and%20increased%20androgen%20secretion%20%5B]

It's complex! A lot more research is needed to fully understand how all of it works. But, it's clear that the gut microbiome plays a role in hormonal healthand is important for overall health and well-being.

What if I have dysbiosis?

If you feel bloated, eat too many processed foods or feel anxious or depressed, it could be caused by anything - get yourself checked out by a proper doctor. But, if you think you have the symptoms of dysbiosis:

Digestive issues (diarrhea, constipation, bloating, and abdominal pain),

Immune system problems (increased risk of infections and autoimmune diseases),

Metabolic problems (difficulty losing weight, obesity or type 2 diabetes)

Or

Mental health problems (anxiety, depression and other mental health disorders) Then it might be useful for you to consult a gut specialist. Actually, eating a varied diet is useful in any case. You know what they say: Eat the rainbow!

So, how do you survive dysbiosis?

To combat dysbiosis, you need to do things to make your gut bacteria happy. It is normal for the gut composition to vary from person to person but in general, a healthy gut microbiome contains a diverse population of beneficial bacteria, fungi, and other microorganisms that work together to support overall health and well-being.

• Lactobacillus: found in fermented foods such as yogurt and sauerkraut. It has been shown to have a number of health benefits, including the ability to improve digestion and support the immune system.
• Bifidobacterium: commonly found in fermented foods and is known for its ability to support digestive and immune health.
• Escherichia coli: While some strains of E. coli are associated with food poisoning, others are actually beneficial and play a role in the gut microbiome. These strains help to produce vitamin K and prevent the growth of harmful bacteria.
• Faecalibacterium: involved in the digestion of fiber and has been linked to a number of health benefits, including the ability to reduce inflammation.
• Bacteroides: This is a group of bacteria that is involved in the breakdown of complex sugars and has been shown to support digestive health.
• Akkermansia: this has been shown to have a number of health benefits, including the ability to improve insulin sensitivity and reduce inflammation.

There are many factors that can influence the composition of the gut microbiome, including diet, lifestyle, medications, and the environment. Some people may have a naturally diverse and healthy gut microbiome, while others may be more prone to imbalances.

Eat a healthy, varied diet rich in fruits, vegetables, whole grains, legumes, and nuts. Importantly, limit intake of processed foods, which are often high in added sugars, unhealthy fats, and additives. These include processed meats, processed cheeses, cake, biscuits etc.

Incorporate fermented foods into your diet such as yoghurt, kefir, sauerkraut, and kimchi which are rich in probiotics.
Avoid overusing antibiotics: While antibiotics can be life-saving in some cases, they can also kill off beneficial bacteria in the gut. Try to use them only when necessary and consider taking a probiotic supplement to help repopulate the gut with beneficial bacteria after a course of antibiotics.
Consider taking a probiotic supplement: Probiotic supplements contain live microorganisms that can help to support a healthy gut microbiome. There are many different types of probiotic supplements available, so it's a good idea to speak with a healthcare professional or a registered dietitian to determine which one is right for you.
Practice stress management techniques: Chronic stress has been linked to an imbalance in the gut microbiome. Incorporating stress management techniques, such as mindfulness, exercise, and relaxation techniques, into your daily routine can help to support a healthy gut microbiome.