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The Microbiome and Health: How you can give your body a boost this Winter

As we all navigate how to stay healthy during these times of Covid lockdown, we decided to write a blog on a topic that comes up in our practice quite often.  Over the nearly eight years that we have practiced holistic skin health and connected with various practitioners across so many fields and continued to delve into the research behind the root causes of many of our clients’ underlying health conditions, we have been pointed strongly in the direction of the microbiome.

What is the microbiome and what does it do? 
The microbiome is the genetic material of all the microbes (bacteria, fungi, protozoa, and viruses) that live in and on the human body. These microorganisms help digest food, regulate the immune system, and protect against other bacteria that cause disease. 
Immunity is closely tied to gut health since the human digestive tract comprises ten times more surface area than our skin. This means that the bulk of combating pathogens that enter our body happens in the gut. The microorganisms that make up the microbiome are the first line of defense against illness and the reason that about 70% of immunity comes from the gut. If the microbiome is healthy, you are healthy!

How does gut health affect my skin?
The skin has its own collection of healthy bacteria that contribute to it functioning properly, but the skin’s microbiome is influenced by the gut. Gut bacteria help the body regulate inflammation but can be upset by foods that the body is sensitive to, some of the most common being sugar, dairy, and gluten. 

How do I know if my gut is healthy? Are there ways to improve gut health?
A lack of gastrointestinal problems does not necessarily mean that your gut is in peak health. Signs that the microbiome has been disrupted can manifest neurologically as brain fog, poor concentration, memory problems, and mental health concerns such as depression and anxiety. The good news is that these can all be improved by implementing a healthier diet and lifestyle choices. These include choosing fresh, seasonal foods over heavily processed ones, drinking adequate amounts of water, and getting enough sleep.

How can I manage healthy eating for the Winter?
Make an effort to incorporate foods that are in season! This can seem daunting in the midwest, but the Seasonal Food Guide is an excellent resource for information about what produce is in season and locally grown, and even includes links to recipes. Eating produce harvested locally and at its peak freshness offers your body the most nutrients from the food and reduces the carbon footprint of your diet since the food doesn’t have to travel.

One of Anisa’s favorite recipes for Fall and Winter is Curried Butternut Squash Soup from Minimalist Baker. Give this recipe a try and let us know what you think!


References:

“All Disease Begins in the Gut: The 5 Key Roles of a Healthy Gut.” BeingBrigid, 12 Aug. 2018, https://beingbrigid.com/all-disease-begins-in-the-gut-the-5-key-roles-of-a-healthy-gut/.

Gildea, John J., et al. “Protective Effects of Lignite Extract Supplement on Intestinal Barrier Function in Glyphosate-Mediated Tight Junction Injury.” Journal of Clinical Nutrition & Dietetics, vol. 03, no. 01, 2017. DOI.org (Crossref), doi:10.4172/2472-1921.100035.

Pickard, Joseph M., et al. “Gut Microbiota: Role in Pathogen Colonization, Immune Responses, and Inflammatory Disease.” Immunological Reviews, vol. 279, no. 1, Sept. 2017, pp. 70–89. DOI.org (Crossref), doi:10.1111/imr.12567.

Salem, Iman, et al. “The Gut Microbiome as a Major Regulator of the Gut-Skin Axis.” Frontiers in Microbiology, vol. 9, July 2018. PubMed Central, doi:10.3389/fmicb.2018.01459.

Seasonal Food Guide. https://www.seasonalfoodguide.org/illinois/late-december. Accessed 22 Dec. 2020.

“The Human Microbiome Project: Extending the Definition of What Constitutes a Human.” Genome.Gov, https://www.genome.gov/27549400/the-human-microbiome-project-extending-the-definition-of-what-constitutes-a-human. Accessed 22 Dec. 2020.