Unlocking the Power of Your Gut Microbiome: How it Affects Your Mental, Hormonal, and Physical Health

The human gut microbiome is a complex ecosystem of trillions of bacteria, fungi, viruses and other microorganisms that reside in the digestive tract. Once considered simply as "gut bacteria," these microorganisms are now recognised as playing a critical role in our overall health, with emerging research shedding light on their influence on mental, hormonal and physical wellbeing.

Your Microbiome and Mental Health

Firstly, the gut microbiome has a profound impact on mental health. It has been referred to as the "second brain" due to its ability to communicate with the central nervous system via the gut-brain axis and the vagus nerve (Clapp et al., 2017). The gut microbiome produces neurotransmitters, such as serotonin and dopamine, which are known to regulate mood and emotions such as happiness and motivation. Fibre is a key food source for the beneficial bacteria in your gut, and when they consume this fibre, they produce short chain fatty acids (SCFA’s). One of the key SCFA’s is butyrate, which has been shown to be one of the key molecules that facilitate communication between the gut and the brain! Butyrate-producing bacteria have been shown to decrease gut permeability by decreasing zonulin levels, a protein which regulates the gut barrier and is often tested for “leaky gut” (Mörkl et al., 2018). Research has shown that people with depression often have lower levels of butyrate and this has also been linked with cognitive decline and neuroinflammation (inflammation in your brain cells). So you can see how having a healthy gut microbiome and consuming fibre-rich foods will positively impact your mental health. Therefore, one of the key ways you can optimise your gut bacteria is by increasing the diversity of fibre-rich fruits and vegetables (with skins on) in your diet and consuming a wide range of different types and colours.

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Your Microbiome and Hormonal Health

Secondly, the gut microbiome plays a crucial role in hormonal health. It is involved in the metabolism and processing of hormones such as estrogen, testosterone, and insulin. An imbalance in the gut microbiome can disrupt the normal hormonal balance in the body, leading to conditions such as polycystic ovary syndrome (PCOS) and hormonal imbalances in men. By maintaining a healthy gut microbiome through a balanced diet and lifestyle, we can support optimal hormonal health.

The Microbiome and your Physical Health

Finally, our gut microbiome is involved in the breakdown and absorption of nutrients from the food we eat that are essential for keeping all body systems working efficiently. As previously mentioned, a healthy gut microbiome helps to maintain a strong intestinal barrier, preventing the entry of harmful pathogens and toxins into the bloodstream, which can lead to inflammation and other health issues. Studies have also shown that a healthy gut microbiome is associated with a healthy weight, improved digestion and reduced risk of chronic diseases such as heart disease, diabetes and inflammatory bowel disease.

My favourite nutrients for a healthy gut barrier and microbiome include:

• Glutamine

• Vitamin D

• Zinc citrate

• Curcumin

• Prebiotic

• Specific probiotic strains such as lactobacillus Rhamnosus and Bifidobacterium species

In conclusion, the gut microbiome is a complex and dynamic ecosystem that plays a crucial role in our mental, hormonal, and physical health. By understanding the basics of the gut microbiome and taking steps to support its health through a balanced diet, regular exercise, and stress management, we can unlock its power and optimise our overall wellbeing. So, let's prioritise our gut health and embrace the importance of a healthy gut microbiome for a happier, healthier life.

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References

Clapp, M., Aurora, N., Herrera, L., Bhatia, M., Wilen, E., & Wakefield, S. (2017). Gut microbiota's effect on mental health: The gut-brain axis. Clinics and practice, 7(4), 987. https://doi.org/10.4081/cp.2017.987

Mörkl S, Lackner S, Meinitzer A, et al.: (2018). Gut microbiota, dietary intakes and intestinal permeability reflected by serum zonulin in women. Eur J Nutr. ;57(8):2985–97. 10.1007/s00394-018-1784-0