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Education on Diabetes

Microbiota 101!

The good bacteria in your gut is absolutely vital for your health, and helps pretty much every system in the body, including your digestive, immune and endocrine (hormonal) system!

So, keep reading to learn about the microbiota, and what you can do right now to promote your health!

What is the microbiota?

We have around 40 trillion bacteria living in our guts. Some bacteria is beneficial to us because it helps us to digest and absorb nutrients. On the other hand, some of the bacteria is detrimental and can cause illness if it overgrows.

Therefore it is vital to keep the good bacteria healthy in the gut to keep us healthy!

Why is it important to my health?

The good bacteria in the gut actually helps us to make, digest and absorb nutrients. For example, bacteria in the intestines makes the majority of vitamin K2 our body needs for blood clotting and wound healing.

Having a healthy microbiota also keeps the cells in the gut tight, preventing inflammation and symptoms such as bloating, cramping and constipation.

Furthermore, bacteria in the gut helps to strengthen our immune system by training immune cells to recognise pathogenic bacteria, viruses and fungi.

Research has shown an association between an imbalanced microbiota and certain conditions. This can include IBD, atherosclerosis, type 1 and type 2 diabetes and liver disease. This shows why supporting ur digestive system is so important.

What damages it?

stomach ache - imbalanced microbiota

Damage to the microbiota essentially means that the bad bacteria has become favoured. This can result in digestive issues such as:

  • Bloating
  • Fatigue
  • Constipation
  • Diarrhoea
  • Abdominal pain or cramping
  • Excess flatulence

The following points contribute towards imbalanced bacteria in the gut:

1.High refined sugars/ processed foods: When we eat a diet high in processed foods, it feeds the bad bacteria in the gut and causes them to outgrow the good bacteria. So make sure you have a diet high in whole foods and have processed foods as a treat on the occasion!

2. Antibiotics: antibiotics are used to kill off bad bacteria that cause infection, however antibiotics are broad and will kill any bacteria in the gut whether it is good or bad. So if you need to take some antibiotics, it is good to be aware of this to prevent any digestive issues after taking them. Keep reading to see how to support your gut bacteria!

3. Stress: When our sympathetic nervous system is activated (think flight or flight) blood is directed away from the digestive system. This can cause a favourable environment for the overgrowth of bad bacteria. Therefore, it is a wise idea to practice activities that help you to relax and to keep your gut healthy!

4. Alcohol/smoking: chemicals from smoking and consuming alcohol is toxic to bacteria in the gut. Alcohol and smoking also causes inflammation in the gut which may lead to leaky gut syndrome.

Finally, if you have coeliac’s or have a gluten sensitivity it is important to avoid gluten. This is because gluten will begin to damage the lining of the intestine which will impact good bacteria. This can eventually impact the absorption of nutrients and lead to leaky gut syndrome.

How you can support your gut bacteria

  1. Take a probiotic supplement to help reestablish the beneficial bacteria in your gut. I would definitely recommend taking probiotics for at least a month after finishing antibiotics.

2. Eat prebiotic and probiotic foods. Prebiotic foods contain nutrients that feed good bacteria in the gut that are already there. Probiotic foods contain live bacteria that helps to maintain and improve colonies of good bacteria in the gut. Try to have at least one of the following foods from the examples below.

Kombucha - Microbiota 101

Prebiotic food examples: onion, garlic, leeks, artichoke, oats, apples, flaxseeds. – bacteria feeds off of the fibre and short chain fatty acids in these foods.

Probiotic food examples: Kimchi, Kefir, kombucha, seaweed, yogurt, sauerkraut, tempeh and miso (anything fermented will contain live bacteria cultures).

Remedy is a fantastic company to check out to try Kombucha and Kefir probiotic soft drinks! My favourite flavour is the passion fruit, but they have a variety of flavours that is perfect for everyone.

3. Avoid processed sugars. Eating a lot of refined sugar feeds and favours the bad bacteria in the gut. So make sure you prioritise having natural, unprocessed foods in your diet.

4. Keep stress levels low. I know this is easier said than done, but when we are stressed blood gets directed away from the gut to prepare us for fight or flight. When we are continuously in fight or flight mode it can result in digestive issues as there is not enough blood to nourish the gut and microbiota.

Thank you for reading Microbiota 101! I really hope you learned something new and it helps you to make positive changes to your lifestyle. Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out 5 ways to improve digestion! and my Chinese Takeaway alternative!

Remedy for gut health - microbiota 101
Education on Diabetes

Autoimmune diseases 101!

I’m sure everyone has heard of ‘autoimmune diseases’ but might not know exactly what it means. Keep reading for everything you need to know on this topic!

What is an autoimmune disease?

An autoimmune disease is when the immune system attacks part of the body, causing it to function abnormally, resulting in a disease. This can be due to immune cells failing to suppress an overreaction and/or immune cells failing to recognise its own body tissue.

For example in Multiple Sclerosis (MS), T-cells (immune cells) attack myelin sheath in nerve cells found in the central nervous system. Damage to myelin causes scar tissue to form on nervous cells, disrupting the transmission of impulses throughout the body. This results in a variety of symptoms, some common symptoms include visual changes, numbness and tingling, muscle spasms and severe weakness.

There are over 80 known autoimmune diseases! Some other autoimmune conditions include Rheumatoid Arthritis, Crohn’s disease, Psoriasis, Fibromyalgia and Type 1 diabetes.

Autoimmune diseases can happen to anyone at any point in their lifetime, which is really scary! However, if you keep yourself healthy, your risk of getting an autoimmune disease decreases.

What are the causes of autoimmune diseases?

There are many factors linked to the development of autoimmune diseases, with most there is not a single and definite cause.

One link between the development of many autoimmune disease are viral infections including the flu (Human Parvovirus B19) and EBV virus.
The idea is that when the immune system is fighting and getting rid of the viral infection, it can overreact and start to attack normal body tissue. For example, antibodies can begin to attack Beta cells in the pancreas, resulting in Type 1 diabetes.

A link between vitamin deficiencies has also been found to contribute to the formation of autoimmune conditions, such as vitamin D and Type 1 diabetes. Here the NHS describes how there could be a link between vitamin D and decreasing the risk of children getting Type 1 diabetes; https://www.nhs.uk/news/diabetes/vitamin-d-may-help-reduce-type-1-diabetes-risk-susceptible-children/

Finally, diet plays a big role in the risk of developing an autoimmune condition. A diet rich in refined sugars and low in fruit and vegetables is referred to as the ‘inflammatory diet’. This type of diet is extremely damaging to the body and can result in a variety of health issues. Refined and artificial sugars are very low in fibre and can increase the number of ‘bad bacteria’ in the gut. This increases the individual’s risk of getting ‘leaky gut syndrome’. Leaky gut is another factor that increases the likelihood of an autoimmune condition arising. Here is some more information on ‘leaky gut syndrome’ https://www.nhs.uk/conditions/leaky-gut-syndrome/

How to lower your risk of getting an autoimmune disease

1. Keep your immune system strong!

Avoid getting ill by making sure you are prioritising your health and keeping your immune system strong. Some simple ways to do this is to eat to strengthen your immune system, include a variety of fruit and vegetables. A great way to think of it is to eat every colour from the rainbow everyday! Add garlic, ginger and turmeric to recipes daily and make sure you are drinking plenty of water.

2. Sleep

I have stressed this point in many of my blogs and I will continue to do so! Sleeping is time for your body to recover and rejuvenate. Getting your 8 hours is not only linked to lowering your risk of getting diseases such as cancer and autoimmune conditions, but it is also linked to overall happiness and good mood.

3. Get your vitamins in

Vitamin D deficiency is linked to the development of many autoimmune conditions. So if you are feeling generally unwell and can’t figure out what is causing it, get a blood test and make sure you aren’t deficient in any vitamins.

Also make time to be outdoors. When sunlight hits our skin it generates the precursor form of vitamin D, which is then converted into the active form of vitamin D in the kidneys. It is not possible for the body to make vitamin D without sunlight so try to always make time to be outside!

4. Quit smoking

Did you know that a genetic mutation occurs with every 15 cigarettes smoked?! In other words, smoking is putting you at a very high risk of getting an autoimmune condition due to genetic mutations, as well as other conditions such as cancer.

5. Look after your gut

Having good digestion is very important for our health, the digestive system contains 70% of the immune system so it is vital it is functioning at its best. Achieve better gut health by eating natural yogurts to increase good bacteria in the gut flora. Make sure you are eating enough fibre to keep the digestive system moving and lower your stress levels so more blood is flowing to the digestive organs. All of the above will aid digestion and absorption, as well as nurturing the immune system.

Thank you so much for reading! I hope this was informative and you learnt something new! Please subscribe and send me any feedback 🙂