Every day, there are new studies coming out exploring the connection between human gut bacterial populations, and practically every other aspect of human health. Most people don’t realize it yet, but what you eat and how you live will change the makeup of your gut bacteria. This also means that if you can change your gut, you can change your life.
The first step is realizing that something is wrong with your gut bacteria in the first place. So what can you do to determine if there might be an issue with the population of bacteria in your gut.
There are more than 100 trillion bacterial cells in the average human gut, and they have a greater impact on our health than medical experts and researchers previously realized. There are GOOD gut bacteria and BAD gut bacterial species. Good gut bacterial species help to improve our digestion, strengthen the immune system and aid in the manufacture of vitamins that our body needs. Bad gut bacteria can cause skin conditions, nightmares, brain symptoms, autoimmune conditions, detoxification problems and a whole host of functional issues that could eventually lead to chronic diseases.
Here are 8 signs to watch for to determine if your gut bacteria are imbalanced.
- Digestive Issues
The first and most likely symptom that we find in patients with gut bacterial imbalances are digestive problems. Our gut bacteria are very important to our ability to break down and digest foods, in order to get our required nutrients. The issue is that an imbalance can lead to slowing or quickening of the digestive sequence. These can lead to digestive symptoms such as:
- Irritable Bowel Syndrome
- Inflammatory Bowel Disease (Crohn’s and Ulcerative Colitis)
- Heartburn/ ”acid reflux”
- Inability to Lose weight
Certain gut bacteria have been shown to exist in patients that have more trouble losing weight. I personally went through this issue as my imbalanced gut flora was contributing to unhealthy food cravings, fatigue, and tiredness. Through laboratory testing, it was determined that the balance of my bacterial populations was a contributing cause to my weight gain and my inability to lose weight. Once I was able to rebalance my flora, the weight fell off and I burned off a total of 75 lbs while improving so many other aspects of my life.
- Mental Issues
Did you know that imbalances in your gut can affect the health and function of your brain? Your gut bacteria actually produce a significant amount of neurotransmitters, the chemicals used by your brain to communicate between cells. There is a new trend being researched currently, that people with certain patterns of mental dysfunction also tend to have disturbances in their gut bacteria. These mental symptoms can include:
- Brain Fog
- Obsessive Compulsive Disorder
- Vitamin and Mineral Deficiencies
We absorb most of our vitamins and minerals through our gut, and these important molecules then travel to our cells through our bloodstream. An imbalance in gut bacteria means that your body will actually have a harder time absorbing these essential vitamins and minerals such as:
- Vitamin D
- Vitamin K
- Vitamin B12
- Excessive Antibiotic Use
When they are used correctly, antibiotics are one of the greatest innovations in modern medicine, however, in our current circumstances, we are being prescribed antibiotics at an irresponsible rate. They are being used indiscriminately on factory-farmed animals and some doctors even prescribe them for viral infections (which is quite useless). Antibiotics are great for wiping out bad bacterial species, but they are also good at eliminating good bacteria in the gut which we now know are essential for our health. It is important to intervene on your own to help replenish good bacterial species if you have had recent or longer-term antibiotic use.
- Inability to Deal with Stress
Stress can be good and bad. It can build you up or tear you down. If you are the type of person that has trouble dealing with stress, meaning that you become more anxious and have increased blood pressure, then that negative stress can have profound effects on your gut bacteria. Unmanaged stress raises our Cortisol stress hormone levels, which tells our gut not to work correctly. Under stress, our bodies send more energy to our muscles, and less blood to our internal organs. Digestion is not considered an important issue when you are running away from a lion or dealing with an annoying client at the end of your work day. If you have not taken steps to manage your internal stress levels, you are far more likely to have an unhealthy gut flora.
- Skin Conditions
Your gut is an extension of your skin, or depending on your perspective, your skin is an extension of your gut. There is a misguided but common idea that the symptoms of a condition must appear in the same spot as the problem itself. This is not true as we now know that an issue in your gut will often appear on your skin as a sign that something is not right inside. Unbalanced gut flora have been implicated and proven to be contributing to multiple skin conditions including:
- Dry, scaly skin
- Autoimmune Diseases
There is more and more research coming out each week showing that our gut is ground zero for immune system balance. We have immune cells present in every millimeter of our gut, protecting us from negative outside influence. As we continue to expose these cells to environmental toxins, herbicides, pesticides, plastics and other harmful food-based proteins, we are over-stimulating our immune cells to the point that they can’t keep up. Eventually, they start attacking anything that looks similar to these toxins, which often leads to autoimmune diseases. These conditions can include:
- Rheumatoid Arthritis
- Hashimoto’s Thyroiditis
- Sjogren’s Syndrome
- Systemic Lupus Erythematosus
- Ulcerative Colit
- Crohn’s Disease
- Alzheimer’s Disease
- Cushing’s Disease
- Type 1 Diabetes
WHAT CAN I DO ABOUT IT?
So now that we know how to spot potential issues with gut flora balance, what can we do about it? There are a few easy steps that we can all take to help balance your gut bacteria.
- Avoid Chemical and Environmental Toxins
Throw away your plastic food containers and recycle your plastic water bottles. Plastics are a major source of environmental and chemical toxins including BPA. Eating organic foods will also help to eliminate the ingestion of herbicide and pesticide residues like Glyphosate, which has recently been linked to cancer. Eat a clean, whole food, organic diet and use glass containers and glass bottles to avoid chemicals that are constantly around us.
- Eliminate Toxic Foods and Medications
Certain foods tend to lead to increased inflammation in the gut and can produce imbalances in gut bacteria. In fact, having these foods can lead to cravings for unhealthy food on an ongoing basis. The foods to avoid include grains, conventional, grain-fed dairy, sugars and unhealthy oils. Its also a good idea to avoid other modern toxins that are always available such as Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) like Ibuprofen and Acetaminophen and Antibiotics.
- Eat Fermented Foods
Fermented foods are a proactive way to encourage good gut bacteria to grow. These foods were very common in our ancestors’ diets and are full of good gut bacteria. Great options include:
- Lacto-fermented fruits and vegetables
- Non-pasteurized yogurt, cheese, and kefir
- Take a GOOD QUALITY Probiotic Supplement
Our ancestors were not as concerned with hygiene as we are. They used to play in the soil and other “dirty” things that they encountered. A good probiotic can help make up for the hygienic practices that we use on a daily basis. There are a wide range of probiotic supplements available and here are some guidelines to use when choosing a good probiotic:
- Stay away from the cheapo bins – you get what you pay for
- Make sure they are potent, a minimum of 10 Billion cultures per dose for regular probiotics and a minimum of 3 Billion cultures per dose for spore-based probiotics
- Look into supplements that contain strains of Lactobacillus and Bifidobacterium
- Manage your Stress
One of the most powerful things you can do besides changing your diet and taking probiotics is to take time and learn how to handle daily stressors that will inevitably come up. There is certainly no one-size-fits-all method to this, but the key is to find something you enjoy and stick with it. Some great options include:
- Getting a weekly massage
- Taking a bath
- Deep breathing exercises
- Going for a run or a bike ride
- Watching the sunrise
- Periodic vacations
- Getting a good night’s rest
These practices can all help you reduce inflammation, lower cortisol levels and lead to an overall improvement in gut function. Taking time for yourself is essential not only for your mind to recharge but for your body to recover from the constant stress we place on it.
Making these changes are the first step in re-balancing your gut bacteria. Some people may need further assistance and testing to determine why issues can exist or persist. If you would like to find out more about our Functional Medicine Program at The Living Proof Institute you can visit www.becomeproof.com or book a free 15-minute phone consultation at www.iamproof.com.
Wishing you great gut health,
Dr. Navaz Habib