Category: Natural Health (Page 1 of 8)
Natural Health is using substances found in nature and 4000 years of use to treat symptoms or as in its truest form to maintain health by treating the underlying problem.
Bergamot: The Citrus That Balances Body and Mind
If you’ve ever sipped on a cup of Earl Grey tea, you’ve already experienced the soothing aroma and flavor of
bergamot. But did you know this citrus fruit offers much more than just a fragrant cup of tea? In natural
medicine, bergamot has been used to support mood, cholesterol balance, and even metabolic health.
Let’s take a deep dive into this citrus gem-what it is, how it works in the body, and when it might not be the
right fit for everyone. What is Bergamot? Bergamot (botanical name: Citrus bergamia) is a small, green-yellow citrus fruit that looks like a cross
between a lime and an orange. It has a tart, slightly bitter flavor and is prized for its fragrant essential oil. Where Does Bergamot Grow?
Bergamot is primarily grown in a narrow stretch of coastal land in Calabria, southern Italy. While small-scale cultivation also occurs in France, Turkey, and the Ivory Coast, Calabrian bergamot is the gold standard. What Part of the Plant is Used? The most commonly used part in natural medicine is the rind (peel), where the essential oil is extracted. Herbal supplements may also use the fruit pulp and peel in standardized forms. Active Constituents in Bergamot
Bergamot is rich in:
– Flavonoids: Naringin, Neoeriocitrin, Neohesperidin, Rutin
– Essential oil components: Linalool, Limonene, Citral, Citronellal
– Polyphenols: Powerful antioxidants
Biochemical Pathways Affected by Bergamot
1. Cholesterol and Lipid Metabolism:
– Inhibits HMG-CoA reductase (like statins)
– Lowers LDL, raises HDL, balances triglycerides
2. Inflammation and Oxidative Stress:
– Neutralizes free radicals
– Helps in cardiovascular, metabolic, and autoimmune support
3. Mood and Stress Response:
– Regulates cortisol and supports serotonin/dopamine balance
Common Uses of Bergamot
– Aromatherapy (mood and anxiety support)
– Cholesterol support (oral extract)
– Antimicrobial (topical use)
– Digestive aid (teas and bitters)
Contraindications and Cautions
– Photosensitivity: due to bergapten
– Medication interactions: especially statins, antidepressants, blood thinners
– Avoid during pregnancy/breastfeeding unless advised
– Not recommended for children or pets
Safe Ways to Use Bergamot
– Earl Grey tea (gentle and tasty)
– Diffused essential oil (for mood)
– Standardized supplements (under supervision)
Summary
– Botanical Name: Citrus bergamia
– Grown in: Southern Italy
– Used Part: Peel and fruit
– Key Compounds: Flavonoids, Linalool, Limonene
– Actions: Antioxidant, calming, lipid-lowering
– Pathways: HMG-CoA, oxidative stress, neurotransmitters
– Cautions: Photosensitivity, drug interactions, pregnancy
Final Thoughts
Bergamot is one of those rare herbs that supports both body and mind. Whether you’re seeking natural
cholesterol balance or simply want a moment of calm, bergamot might be your new favorite ally.
For personalized herbal support, visit us at naturopathylane.com. Let’s explore how nature can help you feel
your best!
Wild Yam: A Natural Health Solution
Wild yam, scientifically known as Dioscorea villosa, is a type of plant that has been used for centuries in traditional medicine practices. It’s known for its ability to support healthy hormonal balance, promote digestive health, and improve overall well-being. In this blog post, we’ll explore the different species of wild yam, where it grows, its active constituents, how it works in the body, and any potential contraindications. This herb belongs to the genus Dioscorea, which is a large group of plants that are native to Africa, Asia, Australia, and North America. The most commonly used species for medicinal purposes is Dioscorea villosa, also known as wild yam or wild sarsaparilla. This herb is typically found in the forests of Central and South America, but it can also be cultivated in other parts of the world. The best quality wild yam comes from sustainable farming practices, ensuring that the plant is grown in a way that is environmentally responsible.
Wild yam contains several active constituents that are responsible for its medicinal properties. Some of the most notable compounds include diosgenin, dioscorea, and sarsasaparillate. These compounds have been shown to support healthy hormonal balance, promote healthy digestion, and protect our bodies from damage caused by free radicals. This herb has a number of effects on various biochemical pathways in the body. One of its primary functions is to support healthy hormonal balance. The active compounds in yam can help regulate hormone levels, particularly estrogen and progesterone, which are important for women’s health. Additionally, yam has been shown to support healthy digestion. The plant contains compounds that can help reduce symptoms associated with menstrual cycles, alleviate digestive issues such as bloating and constipation, and promote healthy liver function. Wild yam also has anti-inflammatory effects, which can help protect our bodies from damage caused by free radicals.
Contraindications
While wild yam is generally considered safe for most people, there are some potential contraindications to be aware of. Women who are pregnant or breastfeeding should avoid taking wild yam, as it may affect hormone levels and could potentially harm the developing fetus or baby. People with liver issues should also exercise caution when taking wild yam, as it can have an effect on liver function. Additionally, individuals with allergies to plants in the Dioscorea genus should avoid taking wild yam, as it may cause an allergic reaction.
Wild yam is a powerful natural health solution that has been used for centuries to support healthy hormonal balance and promote overall well-being. By understanding the different species of this herb, where it grows, its active constituents, how it works in the body, and any potential contraindications, we can make informed decisions about incorporating this incredible plant into our daily health routine. As always, it’s important to consult with a healthcare professional before adding any new supplements or herbs to your diet.
If you’re interested in learning more about wild yam and its benefits, be sure to check out our latest blog posts.
Breathe a Little Easier with Life Root
Life Root, also known as Sarsparilla or Smilax, is a popular herb in traditional medicine practices. It belongs to the family Araceae and is native to the tropical regions of South America, Central America, and parts of Africa. The root of the plant is used for medicinal purposes, while the leaves are often used for making baskets and other crafts. Life Root may be taken in various forms, including capsules, tablets, tinctures, and teas. It is commonly used to support overall health and well-being, as it may have benefits for the immune system, inflammation response, digestive function, and cardiovascular system.
Active Constituents: Life Root contains several active constituents that have therapeutic properties. Sarsaparillin: This compound has anti-inflammatory, immune-boosting, and antioxidant properties.
Life Root contains Sarsaparillin has been shown to stimulate and regulate the immune system by increasing the production of white blood cells, which are responsible for fighting off infections and illnesses. By supporting the immune system, Sarsaparillin can help keep the body healthy and protected from disease. Sarsaparillin has anti-inflammatory properties that may help reduce inflammation throughout the body. This is particularly beneficial for conditions like arthritis, asthma, and allergies, where chronic inflammation can cause pain, discomfort, and other symptoms. By reducing inflammation, Sarsaparillin can help promote overall health and well-being.Sarsaparillin may also support healthy digestion by promoting the growth of beneficial gut bacteria and improving nutrient absorption. This is important for maintaining a healthy digestive system and preventing issues like constipation, bloating, and acid reflux. The compounds in Sarsaparillin have been shown to help improve heart health by reducing blood pressure and inflammation, as well as strengthening the cardiovascular system. This is important for maintaining a healthy cardiovascular system and preventing conditions like heart disease and stroke.
Smilacin: This compound is a steroidal glycoside that has been shown to have anti-inflammatory effects, particularly in the respiratory system.Smilacin is known for its potential to reduce inflammation in the respiratory system. This is particularly beneficial for individuals with asthma or other respiratory conditions, where chronic inflammation can cause symptoms like shortness of breath, wheezing, and coughing. By reducing inflammation in the lungs and airways, Smilacin may help improve breathing and overall lung function. While there is limited research on Smilacin’s impact on the immune system, some studies suggest that it may have immunostimulatory properties that can help support the body’s natural defenses against infection and disease. By promoting a healthy immune system, Smilacin may help keep the body protected from illness. Smilacin has been shown to have anti-inflammatory effects throughout the body, which may be beneficial for conditions like arthritis and inflammatory bowel disease (IBD). By reducing inflammation, Smilacin may help promote overall health and well-being. While there is limited research on Smilacin’s impact on the digestive system, some studies suggest that it may have a positive effect on gut health by promoting healthy gut bacteria and improving nutrient absorption. This is important for maintaining a healthy digestive system and preventing issues like constipation, bloating, and acid reflux.
Withaferin A: This compound has been studied for its potential cancer-fighting properties and its ability to inhibit the growth of certain types of tumors. Withaferin A has been shown to have a potential anti-cancer effect by inhibiting the growth of certain types of tumors. It may do this by blocking the growth of new blood vessels, which are necessary for the growth and survival of cancer cells. By preventing the formation of new blood vessels, Withaferin A may help slow down or even stop the growth of cancer cells. Withaferin A also has anti-inflammatory properties that may help reduce inflammation throughout the body. This is important for maintaining overall health and well-being, as chronic inflammation can contribute to a variety of health issues, including cancer, heart disease, and autoimmune disorders. While there is limited research on Withaferin A’s impact on the immune system, some studies suggest that it may have immunostimulatory properties that can help support the body’s natural defenses against infection and disease. By promoting a healthy immune system, Withaferin A may help keep the body protected from illness. Withaferin A has been shown to have potential benefits for cardiovascular health by reducing blood pressure and inflammation, as well as improving heart function. This is important for maintaining a healthy cardiovascular system and preventing conditions like heart disease and stroke.
Contraindications:
While Life Root is generally considered safe when taken in appropriate amounts, it may cause side effects such as nausea, vomiting, and diarrhea. It should not be taken by pregnant or breastfeeding women, or by individuals with kidney or liver disease. Additionally, Life Root may interact with certain medications, so it is important to consult with a qualified healthcare professional before taking it.
Life Root is a versatile and powerful herb that can offer numerous health benefits when used properly. With its active constituents, Sarsaparillin and Smilacin, it may have an impact on several biochemical pathways in the body by supporting the immune system, reducing inflammation, promoting healthy digestion, and improving overall cardiovascular function. Additionally, Withaferin A has been studied for its potential cancer-fighting properties and other health benefits. As with any natural health product, it is important to consult with a qualified healthcare professional before taking Life Root, especially if you have any pre-existing medical conditions or are taking any medications.
Different Herbal Preparations
Herbs have been used for thousands of years in traditional medicine systems around the world. They are rich in phytochemicals, which have potent therapeutic effects on various health conditions. However, herbs are not just raw materials; they can be prepared in different forms to enhance their therapeutic effect and improve their bioavailability. Here are some common methods of preparing herbal medicines:
Drying and powdering:
This method is used for many herbs, such as ginger, turmeric, and peppermint. The raw material is dried, crushed into a fine powder, and stored in an airtight container.
Cutting and slicing:
Some plants have fibrous structures that can be difficult to digest, such as the bark of willow trees (Salix sp.). In this method, the raw material is cut into small pieces or slices, which are then macerated in water or alcohol.
Decoction:
This method involves boiling the herb in water until it becomes a tea-like liquid. The decocted herbs can be drunk as a hot beverage, applied topically, or taken internally. Common herbs used for decoction include chamomile, peppermint, and licorice root.
Infusion:
Similar to decoction, infusion involves boiling the raw material in water until it becomes a tea-like liquid. However, unlike decoction, infusions do not require a long boil time. This method is commonly used for herbs with delicate structures that cannot withstand prolonged heat exposure, such as chamomile flowers and lemon balm leaves.
Tincturing:
This method involves soaking the raw material in alcohol or aqueous solutions (such as vodka) until it becomes concentrated. The tinctured herbs can be taken orally or applied topically. The alcohol chosen depends on the herb. If your target molecule is a water liker (hydrophilic) then a lower proof alcohol is chosen. If the molecules you are looking for don’t like water (hydrophobic) then a higher proof alcohol (100 proof) is called for. Vodka is the common medium for preparing tinctures, but preparations such as Bach Flower Remedies are done in Brandy, and tinctures that are for external use only can be done with rubbing alcohol to get the really non polar molecules out of the herb. Common herbs used for tincturing include ginseng, chamomile, and echinacea.
These are just a few methods of preparing herbal medicines. There are many more techniques that can be used to enhance the therapeutic effect of herbs depending on their properties and intended use. It is essential to consult with an expert before using any herbal medicine for treatment or prevention purposes, especially if you have a pre-existing medical condition or are taking other medications.
For more reading on natural health check out these pages:
Herbs: Ashwagandha | Garlic | Kudzu
Other pages: Modalities in this Clinic | Blog Posts
Ways to Improve Your Sleep Quality
Ways to Improve Your Sleep Quality
Here are some natural ways to improve your sleep quality and overall health
Avoid electronic devices before bedtime
The blue light emitted by electronic devices like phones, tablets, and computers can suppress the production of melatonin, which is a hormone that helps regulate sleep. It’s best to avoid using these devices at least an hour before bedtime.
Stick to a consistent sleep schedule
Your body naturally produces circadian rhythms that help regulate your sleep-wake cycle. Trying to stay up late or sleep in on weekends can disrupt this natural rhythm and make it harder to fall asleep at night. Staying on a consistent sleep schedule is essential for good sleep quality.
Create a relaxing bedtime ritual for better sleep
Developing a calming bedtime routine can help signal to your body that it’s time to wind down and get ready for sleep. Some examples include taking a warm bath, practicing deep breathing exercises or meditation, reading a book, or listening to relaxing music.
Make your bedroom sleep-friendly
Your bedroom should be a quiet, dark, and cool place that promotes good sleep. Consider investing in blackout curtains, using noise-cancelling headphones, or installing a white noise machine if needed. Keeping the temperature between 60-67 degrees Fahrenheit is also ideal for good sleep quality.
Exercise regularly to promote better sleep
Regular exercise has been shown to improve sleep quality by reducing stress and anxiety levels. Aim for at least 30 minutes of moderate exercise per day, preferably in the evening when it’s time to wind down for bedtime.
Eat a healthy diet
What you eat can have a significant impact on your sleep quality. Avoid consuming caffeine and alcohol close to bedtime, as they can interfere with good sleep. Instead, focus on eating a balanced diet that includes plenty of fruits, vegetables, whole grains, lean protein, and healthy fats.
By incorporating these natural strategies into your routine, you may find it easier to fall asleep faster, stay asleep longer, and wake up feeling refreshed and rejuvenated.
For more reading on Natural Health, try these pages:
Herbs: Chamomile | Valerian Root
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Senna: An In-Depth Look at This Traditional Herb
Introduction
—————
Senna, also known as Cassia angustifolia or the wild senna, is a well-known herb in traditional medicine. As a Board Certified Traditional Naturopath and Master Herbalist, I have seen the many benefits of this versatile herb firsthand. In this article, we will explore the different species of Senna, its active constituents, biochemical pathways influenced by it, contraindications, and safety considerations. By the end of this article, you will have a comprehensive understanding of how to use Senna safely and effectively in your health journey.
Species and Active Constituents of Senna
There are several species of Senna, but two of the most commonly used are S. alexandrina (Aleppo senna) and S. angolensis (Cape senna). Both species contain active constituents called sennosides, which are the primary compounds responsible for Senna’s laxative effects. The chemical structures of these sennosides include a heterocyclic ring system with various substituents attached to it.
Traditional uses of Senna in traditional medicine have been extensive, ranging from treating constipation and digestive issues to reducing inflammation and supporting overall health. Its active constituents make it an effective herbal remedy for various conditions.
Biochemical Pathways Influenced by Senna
One of the main biochemical pathways influenced by this herb is the JAK/Stat pathway. This pathway plays a crucial role in cytokine signaling, which is essential for maintaining proper immune function and tissue repair. By inhibiting the activity of JAK/Stat proteins, this herb may help regulate cytokine production and balance. Other biochemical pathways influenced by Senna include the NF-κB pathway, which plays a role in inflammation and cellular stress responses. The active constituents of Senna may inhibit the activity of the NF-κB pathway, potentially reducing inflammation and supporting overall health.
Contraindications and Safety Considerations
As with any herbal remedy, there are potential contraindications and safety considerations when using Senna. Some of these include:
* Potential interactions with other medications: It is important to consult with a qualified healthcare provider before combining this herb with any prescription or over-the-counter medication.
* Health conditions: Individuals with certain health conditions, such as irritable bowel syndrome (IBS), diverticulitis, and kidney disease, should exercise caution when using Senna.
* Pregnancy and breastfeeding: Senna is not recommended for pregnant or breastfeeding women due to potential risks.
* Proper dosing and administration: It is crucial to follow the recommended dosages and preparations when using this herb to avoid potential side effects.
How to Use Senna Safely and Effectively
To use this herb safely and effectively, it is important to consider the following guidelines:
* Recommended dosages and preparations: For laxative purposes, a common dose of this herb as a tea is 1-2 cups per day. For anti-inflammatory purposes, consult with a qualified naturopath for personalized recommendations.
* Side effects management: Common side effects of this herb use include nausea, vomiting, and abdominal cramping. If these symptoms occur, reduce the dosage or discontinue use.
* Additional resources: To learn more about the safe and effective use of this herb, consider consulting with a qualified naturopath like those at Naturopathy Lane.
Conclusion
This herb has with numerous health benefits. Its active constituents, specifically sennosides, make it an effective remedy for various conditions, including constipation and inflammation. While there are potential contraindications and safety considerations when using Senna, proper dosing, administration, and consultation with a qualified healthcare provider can help ensure its safe and effective use. As a Board Certified Traditional Naturopath and Master Herbalist, I encourage readers to explore the many benefits of Senna in their health journey while keeping safety considerations in mind.
For more reading on Natural Health, check out these blog posts:
Mushrooms: Chaga Mushrooms
Herbs: Devil’s Claw | Loveage | Lavender
Other Site Pages: Natural Medicine Blog Posts
The Multifaceted Benefits of Lavender
Lavender (Lavandula spp.)
is a well-known and versatile plant that belongs to the Lamiaceae family. Its fragrant flowers and oil have been used for centuries in natural medicine, aromatherapy, and culinary purposes. In this blog post, we will explore the history of lavender in traditional Chinese medicine, Ayurvedic medicine, and western medicine, its active constituents, biochemical pathways they influence, and any potential contraindications.
History in Natural Medicine
Traditional Chinese Medicine (TCM): In TCM, lavender is considered a cooling and calming herb that can be used to treat various conditions such as headache, dizziness, and restlessness. It is often combined with other herbs to create formulations for a wide range of health issues. In Ayurvedic Medicine: In Ayurveda, lavender is used to balance the three doshas (Vata, Pitta, and Kapha) and promote overall well-being. Its cooling and calming properties make it an ideal herb for treating anxiety, stress, and sleep disorders. Western Herbal Medicine: In modern times, lavender essential oil has gained popularity in aromatherapy and natural remedies due to its soothing and relaxing effects. It is commonly used to treat stress, anxiety, insomnia, and digestive issues.
Active Constituents and Biochemical Pathways
Lavender contains several active constituents, including linalyl acetate, linalool, and lavandulin. These compounds are known to influence various biochemical pathways, such as the GABAergic system, which plays a crucial role in regulating anxiety and sleep. Lavender has also been found to exhibit anti-inflammatory properties by Lavender’s anti-inflammatory properties can be attributed to the synergistic effects of its active constituents, primarily linalyl acetate and linalool. These compounds are believed to modulate the activity of various inflammatory mediators, such as cyclooxygenase (COX), lipoxygenase (LOX), and inducible nitric oxide synthase (iNOS). Cyclooxygenase (COX): COX is an enzyme responsible for the production of prostaglandins, which play a crucial role in inflammation. Lavender has been found to inhibit both COX-1 and COX-2, thereby reducing the production of pro-inflammatory prostaglandins.Lipoxygenase (LOX): LOX is an enzyme involved in the synthesis of leukotrienes, which are inflammatory mediators. Lavender has been shown to inhibit LOX activity, thereby reducing inflammation. Inducible nitric oxide synthase (iNOS): iNOS is an enzyme that produces nitric oxide (NO), a potent inflammatory molecule. Inflammatory cells such as macrophages and microglia express iNOS during inflammation, leading to increased NO production. Lavender has been found to inhibit iNOS expression, resulting in reduced NO production and inflammation. In addition to these mechanisms, lavender’s anti-inflammatory properties may also be due to its ability to modulate the activity of transcription factors, such as nuclear factor kappa B (NF-κB), which plays a central role in the regulation of inflammatory responses. By inhibiting NF-κB activation, lavender can help suppress the production of pro-inflammatory cytokines and chemokines.
Lavender’s analgesic properties can be attributed to the synergistic effects of its active constituents, which mainly include linalyl acetate and linalool. These compounds are believed to interact with the vanilloid receptor 1 (VR1), also known as the capsaicin receptor, located on sensory neurons. Activation of the VR1 receptor produces a pain-relieving effect by blocking the transmission of pain signals from the peripheral nerves to the brain. Moreover, lavender essential oil has been found to increase the release of endorphins (the body’s natural painkillers) and decrease the production of inflammatory mediators, such as prostaglandin E2 (PGE2). These effects contribute to the overall analgesic properties of lavender.
Lavenders’ antimicrobial properties can be attributed to the synergistic effects of its active constituents, primarily linalyl acetate and linalool. These compounds have been found to exhibit antimicrobial activity against a wide range of microorganisms, including bacteria, fungi, and viruses. Bacteria: The essential oil components of lavender can inhibit bacterial growth by disrupting the cell membrane, which leads to the leakage of intracellular contents and eventual cell death. Additionally, lavender has been found to interfere with bacterial protein synthesis and DNA replication, further contributing to its antibacterial properties. Lavender essential oil exhibits antifungal activity by inhibiting fungal growth and mycelium formation. It can also damage the fungal cell membrane, leading to the disruption of intracellular processes and eventual cell death. Although less studied than bacterial and fungal interactions, some research suggests that lavender essential oil may have antiviral properties. This activity is likely due to its ability to interfere with viral protein synthesis or inhibit the replication of viral RNA or DNA.
Contraindications
While lavender is generally considered safe for use, there are some potential contraindications to be aware of:Pregnancy: The safety of lavender during pregnancy has not been well-studied. It is recommended to consult a healthcare professional before using lavender essential oil while pregnant. Breastfeeding: Lavender essential oil should be used with caution when breastfeeding, as its safety for infants has not been thoroughly evaluated. Allergic reactions: Individuals with allergies to the Lamiaceae family or related plants should avoid using lavender. Drug interactions: Lavender may interact with certain medications, such as benzodiazepines and barbiturates, by enhancing their sedative effects. It is essential to consult a healthcare professional before combining lavender with prescription medications.
Conclusion
Lavender is a herb with a long history in natural medicine. Its active constituents and biochemical pathways influence various health aspects, making it an ideal choice for treating anxiety, stress, and sleep disorders. While it is generally considered safe for use, potential contraindications should be taken into account before incorporating lavender into your wellness routine. Always consult with a healthcare professional before using lavender or any other natural remedy.
For more reading on Natural Health, check out these blog posts:
Mushrooms: Chaga Mushrooms
Herbs: Devil’s Claw | Loveage | Meadowsweet
Other Site Pages: Natural Medicine Blog Posts
Microbiome: Commensural, Evolving, and Rebiosis
n you think about your microbiome, typically we only think about the one in our gut. We ignore it and continue on with a diet high in saturated fats, highly processed foods, empty calories, and low nutrients. So, let’s discuss the microbiome a bit. There are actually 3 individual microbiomes in males and 4 individual microbiomes in females, and they are the oral microbiome, gut microbiome, vaginal microbiome, and the microbiome on our skin. These actually start in your body when you come out of the vagina. Yes, your mom starts your microbiome just before you are born. That microbiome is enhanced with colostrum, and off you go. Now, this population will grow over time, and the types of bacteria and their percentage of the total population will change over time. I should mention that there are thousands of bacteria species that go into our microbiome. These bacteria can be altered with diet, introducing more of a few species, environment, and finally the lack of a species. This can be managed to protect our health though through a process called Rebiosis. Our microbiome starts as a baby, though, so let’s explore the process.
When a baby comes out through the vagina, there is skin on skin contact that facilitates the first microbiome transfer from mother to child. The vaginal microbiome is chiefly comprised of Lactobacilli. The vaginal microbiome can be upwards of 1011 (100,000,000,000) bacteria. When these bacteria die off, the condition is known as bacterial vaginosis. The chief benefit for the child is that lactobacillus makes lots of antimicrobial chemicals.
Moms contribution is not over with there, but that particular microbiome has done half of its job. Seeding the child with a microbiome. The other half is preventing infections for the woman. Then it is time for baby to eat. Mother’s milk provides many immune, nutrient, and microbiome for baby’s health. Here we start to see more species introduced into the microbiome, such as Bifidobacterium infantis, Streptococcus spp., and Akkermansia muciniphilla. The number of bacteria ingested daily by the child is somewhere in the region of 105 bacteria. These bacteria can and will change over time and even disappear from the microbiome.
There are several factors that have a profound effect on our microbiome and our health and keep it in a constant state of evolution. The composition of our symbiont is influenced by other strains of bacteria, fungi, viruses, medications, and nutritional status. To keep from writing a book here, that is coming out later, I am going to focus on nutritional status effects on our microbiome. It might be a surprise to some people, but a low fiber diet has a very large effect on the gut microbiota. I had a patient tell me that they read on the internet that fiber was bad for you. While keeping my professional composure, but I really wanted to do a facepalm. I then pulled up a bunch of studies that support the functions provided by fiber. Some of these bacteria use non-digestible fiber as a food source. Others like Akkermansia actually digest the mucus lining in the lumen of the intestine with several functions, and lubrication is one. The concept of mucus turnover is believed to aid in keeping the system healthy. In the low fiber environment, this lubrication is used to move the digested food through the intestines, but also aids in preventing bacteria from entering the body (translocation). Not to mention the starving of healthy strains of bacteria, which causes a shift in the population. When the diet is devoid of fruits and vegetables there are things that our bacteria need to survive like inulin, pectin, and β-glucans will cause a shift in the microbial population can and does occur. Now we get to maintaining your microflora and Rebiosis.
Maintaining of your microbiota is fairly easy. Eat a lower saturated fat diet, sugar, and higher fiber diet. Vary the contents of your fruits and vegetables too. This will encourage a broader species population for your microbiome. Not only are you getting the prebiotics, but you’re getting new bacteria for your gut, also known as rebiosis. Including fermented foods like sauerkraut, kefir, and kimchi are great sources of probiotics. Occasionally you may feel the need to reinforce the commensal strains to help with weight loss, anxiety and depression, course of antibiotics, surgery, change in diet, odd cravings, or even indigestion feel free to give me a call or book an appointment to have a discussion of which one is best for your particular circumstance.
Further Reading on Natural Medicine:
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