Probiotics and microbiota

With yesterday as World digestive health day , this is a great time to talk about gut health and the impact it can have within many areas of our biology.

 My research has taught me more about the importance of probiotics than I already knew.

Microbiota is the name given to the microbe population living in our intestine. Making up 90% of our cells! Containing 100s of trillions of microorganisms including at least 5000 different species of bacteria. The microbiota are important in nutrition, immunity and the brain.
The Microbiome is the combined genetic microorganisms in a particular environment.
Millions of years of co-evolution have moulded this human microorganism interaction into a symbiotic relationship where the gut bacteria contribute essentially to human nutrient metabolism and in return occupy a nutrient rich environment.



Children born vaginally get much needed microbes as they pass through the vaginal canal from the mother.  Yet those who are born by cesarian section tend to suffer more with asthma, allergies and leukaemia, (Neu, 2011.) Breast fed children have an intake of  sugars containing sialic acid which promotes infant growth through healthy microbiome, (Nestle Nutrition Insitiute), due to feeding the microbes.

Seratoin production is thought to be produced to the massive quantities of 90% within the gut, (Yano et al., 2015) which gives evidence to show those with altered microbiome will suffer further with depression and mental health issues, (Evrensel and Ceylan, 2015). A major role is played by the gut microbiome in bidirectional communication between the gut and brain. The Brain - gut axis communicates its systems between the Central Nervous System and Gastero Intestinal Tract, (Burokas, 2015.) As Burokas published in Science Direct, the gut microbiota can be a key regulator of mood, cognition, pain and obesity.
The immune cells are stimulated by a population of microbiota.  Those with impaired microbiome shows dendritic cells are reduced in the ability to stimulate pro inflammatory T cell responses.

Short chain fatty acids (SCFA) are produced in the gut and this aids the body immune systems and metabolic functions. When dietary fibre is fermented in the colon, short chain fatty acids are produced. They have many physiological roles in body functions.  Butyrate is important for colon health and is a  SCFA which arises from the bacterial fermentation of dietary fibre.  Produced by the probiotics, Butyrate is an important food for the cells lining the colon (colonocytes). Increasing the energy production and cell proliferation, there may be a protective element against colon cancer. The colonic inflammatory response if mediated by the presence of Butyrate. 70% of the energy needed for colonocytes is provided by this SCFA.  It is beleived there is a preventative and therapeutic potential to counteract inflammation mediated ulcerative colitis and colorectal cancer by the increase of modulation of the immune response and inhibiting tumour genesis.

Non starch polysaccharides  feed the microbiome.  Contributing to the host digestion (us).

http://bonvictor.blogspot.co.uk/2014/04/therapeutic-food-polysaccharides.html

Polyphenols are phytochemical fund in vegetables, legumes, chocolate, cranberries and green tea.  The consumption of these carries a reduced risk of chronic disease.  The low absorption rate in the upper gasteroinstestinal tract will benefit the colon.  Once the microflora break them down, they may change into bacteria themselves and possibly play a prebiotic role to modify the microbiota favourably.

Wu et al, (2011) studied the long term diet and the association with the microbiome.  Gut health is important.  As 70% of the immune system is in the gut, we need to know the factors affecting the microbiome. 

The largest affect is the host species, body mass, age, lifestyle and smoking.

Medium affecters: Antibiotic use

Medium-small: Drugs, exercise, genetics, pet co-habitation.

Small affect: Short term dietary intervention.


Can a daily supplement help?  I would say the best bet is to take one, while the stomach acid is quiet (IE not before or after food but about 2 hours either side) and definitely without adding any hot drinks. Heat will kill the important bacteria within the supplement.  Try it, you might be surprised how amazing you feel. 

Deciding to heal

Deciding to heal.

Medical intervention is life saving.  We know this.  Those who save lives are totally incredible and we need eternal gratitude for all those who have been touched by these lives.

There is zero doubt in my mind about this.  There are times, we simply need help.

My final year of my degree has highlighted the importance of taking control of ones own health, mind, body and as always, spirit (although that’s not often mentioned in my science degree.)  Biochemistry, physiology and the body is a miracle.  How does everything work together so synchronously for us to thrive as humans?  Honestly, I believe a certain degree of miracle must be present.  Being designed so beautifully, our cells and organelles are factories for our health, without them, no oxygen. Without oxygen, no life.  Without lungs, no oxygen…..you see my point.  Symbiosis is truly ever present and when things go wrong, we sometimes need to ask why.

Laying blame is wrong.  No one wants to be sick.  No one chose to make himself or herself ill.  Yet the chronic diseases we see so prevalent in this world are often preventable. This is a fact.  Yet do we know how?  Why do we suffer such illnesses?  Can they be reversed?

Research, research, research.

The information is out there.  Sadly, often our doctors simply do not have the time to go through finer details and we could be left in wonder of what to do next.

Finite details might just switch on the knowledge or motivation for change.

I have a story rather like this.

Forever a sick child,  we were given antibiotics on most occasions. There was a time the primary reason for visiting the doctors was to ‘get some antibiotics’. Now we know this is not the best route to take in all occasions, yet life saving in others.  Finally we know that antibiotics are to fight bacterial infections, hence the name.  My teenage years were also troubled with health issues which carried on through infertility, hormonal and other chronic pain manifestations.

My symptoms here will not be described in detail but please be aware of a few descriptions approaching. 

Many surgeries, all non specific and seemingly unrelated, followed and a general feeling of not being my best came to a head in 2009. Shocking issues from the gut we stopping me in my tracks. Putting on the brakes of life until the symptoms were so bad I was heavily loosing blood all day, every day.  The GP seemed to think more surgery might be needed and gave me a follow up appointment which was definitely not treated as urgent.  Things got worse, I ended up in the hospital and after surgery and biopsies I was told they were looking for harmful tumors. 

How could I share this with my parents?  They already buried my brother and there was only me left.  You can’t help but think of the worst-case scenario but I should have worked harder on relaxing inside as much as my outer appearance seemed.

During the surgery, I was informed that my colon was heavily ulcerated.  They suspected ulcerative colitis.  Immediately I began research.  Specifically into Inflammatory bowel conditions.  It’s known as IBD and is the collective term for crohns and colitis.  Being inflamed anywhere in the body is not a good place to be. Yet already I was motivated and determined to do what I could to help myself.

Results were in. The biopsies showed Crohns disease.  A disease from anywhere from mouth to anus in the digestive system.  It will also have the ability to penetrate right through the tissue layers which is life threatening.  Alongside gastritis, a hiatus hernia and flattened villi (showing Coeliac disease – a gluten allergy).  So, while this sounded a pretty grim story and the potential need for lots of surgery, I became determined.

Burning candles at my desk late into the night, I was busy reading more and more, going deeper and deeper while I waited for more medical appointments.  Finding a diet detailing The Specific Carbohydrate diet, I read a book by Elaine Gottschall “Breaking the Vicious cycle” and read it cover to cover in one sitting.  Why had I never heard of all this stuff?  You can heal from your nutrition?  You can heal your gut and it changes everything, even mindset! I was astonished. 

Immediately I requested an appointment with a dietitian at the local hospital and I began eating the way the book instructed instantly. 

Science moves on quickly and I’m pleased to say that today, the NHS does now recommend the low FODMAP diet for those struggling with digestive health which is not too dissimilar to the Specific carbohydrate diet.  Yet in 2009 I left the dietitian clinic in floods of tears when they spoke to me of ‘a varied and balanced diet’ and showed me the Eatwell Plate full of grains and starches.  Inside I was screaming but remained polite.   I knew this was wrong as I had already begun eating bone broths and eliminating sugars as well as the gluten which had been harming my body all these years through allergy.

My gastroenterologist gave a long list of prescriptive medicine for me to use.  Two of them were essential at the time but turned me inside out with pain so I got off those as soon as I could possibly do safely.  We had a heated conversation; I was frustrated – his exact words, “You can’t deal with crohns without medication or surgery.”  I cried.  I would. I was determined.  I knew what I had read.  Keeping an open mind to what he said was unthinkable.

Continuing to spend much time in the kitchen with careful preparation of my nutrition, continuing to research, beginning to wear bikinis in case he was right and I needed abdominal surgery….everything changed.

Beginning a running regime I was determined to run a race in totality.  Just 5k, that would do.  Dance has always been my passion and I began to compete, doing great with my amazing dance partner and ending up finalists of the nationals from 160 couples down to 5.  We didn’t win but that didn’t matter.

My body transformed unrecognizably.  I was feeling fit and well, my horrific symptoms I saw before surgery disappeared within 3 weeks. 

The following summer, for the first time, I had no hay fever.  My constant ear infections which also needed previous surgery and I lost my hearing bones in one ear, had gone.  Totally.

Never in my life had I felt so amazing.

More difficult conversations with the gastroenterologist led to a place of ‘agreeing to disagree’.  I knew then that diet was the key to making significant improvements.  While this was a dramatic way of eating, it was necessary to heal.  Being transparent, things have slipped since and I can feel it. But easily, I pull things back and see the same wonderful results over and over.

They say you are what you eat.  You definitely are a product of your absorption.  While my degree has taught me much about the systems of metabolism I feel the important lesson to pass on is to listen to your body.  This far, 9 years later I am blessed to still be in better health without surgery or medication.  My crohns went into remission after 3 weeks and that is where it has stayed.

* If you have any health concerns I would always recommend seeking the advice of a health professional as well as listening to your body.

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