The Microbiome and its Many Effects

What is the Microbiome?

The microbiome encompasses the community of microbes that live in your digestive tract. The majority of these microbes live in your colon. Part of their job is to break down the non-digestible fibers that have passed through your digestive tract. A healthy well-balanced microbiome has the ability to turn these remains into vitamin K, short chain fatty acids, and some B vitamins as well.

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However these days it is not unusual for people to have the wrong mix of microbes living in their digestive tract. This is due in part to the pervasive use of antibiotics in the food industry. In fact 80% of antibiotics used in this country are given to live stock. Couple that with our own use of antibiotics, and you can expect to see a very depleted microbiome. Antibiotics kill all microbes, including the ones we need.

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We also have diets that do not support good intestinal health. Processed food does not feed your healthy microbes. Sugar feeds bacteria, which move right into the void left behind when the good microbes are killed off.

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Why Does all this matter?

The effects of an imbalanced microbiome can lead to a state of chronic inflammation affecting not only internal organs, tendons and joints, but can even lead to the development of cancer. Research has supported the impact of the microbiome in numerous physiological, biochemical, and psychological functions. It has been implicated in the development of obesity, metabolic syndrome, diabetes, and endocrine dysfunctions.

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There is ongoing research on the relationship between the enteric nervous system, which surrounds the gastrointestinal system, and its effect on mood, the functioning of the central nervous system, and the development of autism, among many other areas.

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One of the reasons the systemic impact of the microbiome is so extensive is because the vegas nerve is attached at several places along the digestive tract. This nerve runs from the digestive tract to the brain. Communication runs back and forth between the brain and the digestive tract, 20% is from the brain to the digestive tract, 80% runs from the digestive tract to the brain. This is part of the gut-brain axis.

Herbs that can Help Balance Mood

We all go through emotionally challenging times. There’s nothing wrong with using an herbal supplement to take the edge off when work is particularly stressful, or if you’ve suffered a loss and feel like you’re not coping well. However during these times the emotional support you could receive from a good therapist might be more appropriate. A good therapist can help you increase your emotional reserves, develop better coping strategies, and strengthen your current coping mechanisms.

That said, the following list of herbs has been found both safe and effective for short-term use.

Ashwagandha is an adaptogen. Adaptogens appear to have the ability to help regulate homeostasis, they help to balance your mood. In the face of stress one of our physiological responses includes a rise in cortisol. Adaptogens are able to exert an influence over this by targeting the hypothalamic pituitary adrenal axis. They are able to decrease the amount of cortisol and thereby create a sense of calm. Because it helps restore balance it also reduces fatigue, and helps improve concentration.

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Ashwagandha has been used as part of Ayurvedic healing for centuries. Ayurveda is an ancient form of healing practiced in India. There has been a great deal of recent research on this plant. It is generally recognized as safe, however it is not recommended for use during pregnancy.

Ginkgo Biloba has numerous applications ranging from enhancing brain function to deceasing the effects of cognitive decline in the elderly. One reason why Ginkgo may have a large range of effects on the body may lie in its anti-inflammatory properties. This could be one reason why some of the long term studies on the elderly have found a decrease in cognitive decline. In a 20 year population based study on 3,612 people aged 65 or more, researchers found a lower rate of decline in the participants who took Ginkgo biloba extract.

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Similarly a review on enhancement of brain function notes that numerous studies have found evidence that Ginkgo biloba taken even in single doses can show an improvement in cognitive function in younger adults. The only cautionary note is to ensure that the extract is standardized due to the toxicity of ginkgolic acid.

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Rhodiola is another adaptogen, with a long history of use. This herb too has a great deal of recent research supporting its benefits. Like Ashwagandha it is used to for poor concentration and fatigue. However where Ashwagandha is often used for anxious states, Rhodiola is used more often in depressed states. 

When You Eat Affects Your Mood

It is important to consider the timing of your meals in addition to the content. Your brain requires fuel to run at an optimal level. Struggling with hypoglycemia can be just as challenging as the high glycemic spikes that sugar and refined carbohydrates produce.
People who suffer from anxiety are particularly affected by hypoglycemia. 

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Consider the symptoms of hypoglycemia: 
Confusion
Dizziness
Feeling shaky
Headaches
Irritability
Pounding heart
Pale skin
Sweating
Weakness
Anxiety

To minimize the chances of this happening, start the day with a breakfast that includes a complete protein like eggs, or cheese on a slice of whole grain bread. Include a fat like coconut oil or avocado to further slow your digestion. 

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If you don’t like eating breakfast then make a smoothie with some almond milk, yogurt, nut butter and a handful of berries. You can drink this while you’re doing your morning routine. 

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There are two schools of thought on structuring the way you eat for the remainder of the day. Some experts claim it is best to eat frequent snacks throughout the day, while others say you should stick to three well balanced meals. 

You can choose whichever eating pattern fits your lifestyle, if you have eaten a substantial breakfast, you probably won’t feel your energy flagging until lunchtime. If on the other hand you drank a smoothie, you may feel your concentration slipping by mid-morning. In this case have a small healthy snack prepared, like a small apple and a piece of cheese or a hardboiled egg. 

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The points to remember are to include protein, complex carbohydrates, and healthy fats with each meal, or mini-meal. Don’t allow yourself to become ravenous, that’s when you’re likely to become short-tempered, have difficulty concentrating, and this is when you become vulnerable to making bad food choices.