I find that more and more people are aware of the importance of a balanced gut microbiome these days. The good bugs in your gut influence things like your immune system, hormone detoxification, metabolism, nutrient absorption, mood, skin health, levels of inflammation, reaction to food, oxidative stress, and more.

But did you know that antibiotics aren’t the only medication that can affect the bacteria in your gut, and in fact aren’t the biggest culprit for upsetting the balance.

I have gone knees deep in a research paper to find for you what medications will influence your very important microbiome. There are several commonly used medications which will potentially have a negative impact.

The main ones that were found to have an impact are:

• Proton pump inhibitors (PPIs) were one of the most notable drugs that influenced the bacteria, influencing multiple pathways, especially increasing the Streptococcus parasanguinis bacteria and affecting many pathways of bacteria’s ability to help our digestion of carbohydrates and fat
• Metformin seems to correlate with an increase of Escherichia coli, but also appeared to show an increase in the metabolic function of the microbiome, which may contribute to its effect.
• Antibiotics decreased overall Bifidobacterium levels
• Laxatives also affected multiple bacteria but were correlated with higher levels of  Alistipes and Bacteroides bacteria groups and a decrease in bacteria that digest starches

And to a lesser degree:

• SSRI antidepressants
• Oral steroids increased Methanobrevibacter smithii in those with inflammatory bowel disease. This is a bacteria which influences metabolism which could potentially explain the weight gain frequently observed in oral steroid users.
• Anti-androgen oral contraceptives
• Vitamin D and calcium supplements
• Levothyroxine use was associated with an increase of Actinomyces group

The analysis explored a multiple of different papers which examined the different microbiome associated with different medication use and found these patterns. In many instances it was thought that the microbiome changes are a result of the medications, however it is possible that when certain over growth or undergrowth of certain bacteria was present that this could be responsible for the condition that prompted that medications prescription in the first place. Given the majority of the conditions included things like constipation, reflux, inflammation and mood disorders, it makes sense as these conditions can be affected by an imbalance in your gut bacteria.

Overview of the number of associated microbial features.

Reducing the damage

While some of these correlations may not be the fault of the medication but just a reflection of the nature of the disease, it is still notable that many medications to disrupt our microbiome. In some instances, there are important reasons for taking medications, in which case you need to take steps to ensure you’re supporting your gut microbiome.

Feeding your good bacteria is one of the most important steps, and this is achieved by eating foods rich in prebiotics. Plant foods are the most notable source of this, and the bigger variety you can have, the better.

Including fermented food such as saurkraut, kimchi, kefir and kombucha and yoghurts can introduce some bacteria, but it isn’t always guaranteed that they will bring the type of bacteria you need to replace. If you tolerate these foods (people with histamine intolerance or SIBO may find them problematic) then it’s certainly beneficial to include them.

Probiotic supplementation can be very valuable, however the important thing to remember is that you need to choose a strain of probiotics that meets your aims.

Nutrients that support gut health lining include glutamine, n-acetyl-glucosamine, lysine, glycine and proline.

In some cases, it may be worthwhile discussing with your health practitioner whether there are alternatives to these medications. While natural medicines will not be as powerful as conventional medicines, in some conditions they can provide a very satisfying effect, reducing the need for medications.

Photo by Adam Nieścioruk on Unsplash

Herbs for the Gut

Herbal medicines can soothe the digestive system beautifully, and for conditions such as GORD (reflux) they can reduce the requirements for these medications.

For reflux: consider herbs such as Marshmallow root, Ribwort, Meadowsweet, Licorice (avoid if you have high blood pressure) and Dandelion root.

For reducing inflammation in the gut: A tablet containing herbs such as Boswellia and Turmeric can be particularly beneficial.

For sluggish bowels: a regular brew of Dandelion root, Ginger, Licorice, Yellow Dock and Cinnamon can help to get things moving.

References

Vich Vila A, Collij V, Sanna S, Sinha T, Imhann F, Bourgonje AR, Mujagic Z, Jonkers DMAE, Masclee AAM, Fu J, Kurilshikov A, Wijmenga C, Zhernakova A, Weersma RK. Impact of commonly used drugs on the composition and metabolic function of the gut microbiota. Nat Commun. 2020 Jan 17;11(1):362. doi: 10.1038/s41467-019-14177-z. PMID: 31953381

The post Medications and your Microbes appeared first on Alison Mitchell Naturopath.

Health & Wellbeing Podcast #3

If you have been following me for a while you probably know that I love to talk about digestive health and the importance of gut health for overall wellbeing. I was very excited to have the opportunity to talk about all things digestion (and of course poo) with my fellow naturopath, the beautiful Hayley Stockbridge.

Hayley practices at Manly on Sydney’s Northern Beaches and in Stanmore in Sydney’s Inner West. Her major focus is always educating her patients to live healthier and happier lives. She treats women, men and children of all ages and a wide variety of health issues such as weight loss, digestive problems, anxiety/stress, fertility, hormone imbalances, food intolerances and headaches.

You can also connect with Hayley on Facebook and Instagram.

We answered a few digestion questions in this podcast which was lots of fun, I would love for people to keep submitting questions for future podcasts. You can submit them in the comments section below, on my facebook page or via the contact form.

Want to subscribe to get podcasts automatically? You can do that here: https://itunes.apple.com/au/podcast/health-wellbeing-podcast/id1006574743

Podcast Breakdown

3:57 What is a normal bowel movement?

6:50 Question 1: I’ve had GORD ever since I can remember, I’m on Nexium and I take metamucil. I still get the occasional bit of reflux but mostly it’s controlled with the medication. I don’t want to stay on it because I don’t want to rely of a medication. I also get diarrhoea every week or so that’s watery, explosive and smelly and really urgent and uncomfortable, and I’m frequently bloated. Is any of this connected and what do you suggest I do about it?

9:05 Diet for reflux, food intolerances.

9:40 The importance of easing of PPI medications slowly.

11:00 Reflux often due to a structural/mechanical issue, but this doesn’t mean you’re doomed.

12:50 Testing and avenues to look at for assessing causes of reflux, most common food triggers of reflux.

14:15 Question 2: I feel bloated and grumpy whenever I eat bread, but my GP said I’m not celiac so I can eat as much wheat as I want. I don’t get it though, why am I getting these feelings if I’m ok with bread?

15:00 Non celiac gluten intolerance including fructose mal-absorption

18:34 The general overconsumption of wheat and gluten containing foods and the issues with processing of wheat

22:40 It’s advisable to rule out celiac disease, as knowing this will determine how much gluten you can tolerate.

24:00 Sourdough may be an option for people sensitive to wheat as the fermentation breaks down some of the gluten and gliadin

25:45 Gluten free products are not always better for you

26:45 Experiment to find out what foods work best for you

27:55 Question 3: Help for constipation please! I have been taking movicol for about 5 yrs now. I go to the toilet once a day, but if i don’t take movicol I go once a week. I don’t like relying on it, but I don’t know what else I can do. Hayley and I discuss some common approaches to supporting constipation and diet for good bowel movements.

30:29 Papaya vs Pawpaw

33:00 Probiotics

34:40 Apple cider vinegar benefits

36:00 Dandelion coffee/tea

37:00 Manual work for constipation

37:25 The importance of exercise for healthy bowel movements

38:57 Toilet time – make time each morning to train your bowels to go at that time, and don’t suppress the urge to go when you need to.

39:50 Our yoga efforts.

41:00 Question 4: My 4 year old daughter frequently complains of stomach pains, I’m always at the doctors with her trying to find out what it is but they can’t find anything. It can be really upsetting for her, and sometimes she’s doubled up and crying with the pain. We eat well, but she always has a runny nose and this stomach pain is very concerning. She started preschool last year and seems to get sick all the time, I’m worried about how she’ll go at school with this stomach pain. She used to go to the toilet every 3-4 days, and even though this is considered normal the doctors gave her parachoc to try and help in case this is causing the pain, now she does go to the toilet easily (although it’s very lose) . Is there anything else I can do for her?

46:00 Infant massage for stomach pain

47:15 Our favourite digestion herbs

The post Digestion Podcast appeared first on Alison Mitchell Naturopath.

It can be extremely upsetting for parents to realise their babies are experiencing reflux, and they are often left feeling helpless. Sometimes it can be difficult to get assistance or advice, but luckily there are plenty of options.

Gastro-oesophageal reflux (or simply ‘reflux’) is when contents from the stomach — including stomach acid — are spontaneously passed into the oesophagus, causing a lot of discomfort. You can tell if your baby is suffering from reflux through symptoms such as regurgitation, possetting and projectile vomiting, but a child can experience reflux without any of these symptoms presenting as well.

It can be helpful to remember that as the infants digestive system is not adequately developed until they start eating solids (not that this should be rushed into) almost all babies will experience some form of reflux. It is not always a problem, as often the pH of the contents of a babies stomach is not acidic enough to cause damage, but it can be frustrating when an entire feed is lost and baby is then hungry again.

Most babies will grow out of reflux by the 3rd or 4th month however in some cases it doesn’t just go away; instead, it ends up causing far worse complications. This is more common when issues such as pyloric stenosis is present.

Common treatment for reflux in babies include the prescription of medications which reduce stomach acid production. While this can provide symptomatic relief it should not be used long term as it can result in deficiencies of magnesium, iron, vitamin B12, can affect kidney function and cause imbalances in the important microbiome. Coming off these medications cannot be done quickly, as the stomach acid can rebound and worsen symptoms.

Unfortunately there is limited research on the use of these medications, but as many parents and doctors feel the pressure to do something to help, they are very commonly prescribed. In some instances the baby grows out of reflux not long after the use of these medications is started, and parents associate the improvements with the medication and are then afraid to stop it.

I have compiled some information on factors that can be considered to support reflux, but it is advisable to consult with a health professional to obtain individualised advice.

Diet

Occasionally breastfed babies become colicky because of something in their mother’s diet. Some mums find that if they stop drinking cow’s milk and other dairy products, the situation improves. If you’re breastfeeding, try cutting out dairy products for a few days to see if that makes a difference. If your baby’s colic improves, you have your culprit. If not, don’t give up hope — and at least you won’t need to deprive yourself of butter.

Some breastfed babies seem to be bothered if mum indulges in a lot of spicy food, wheat products, or cruciferous vegetables. Again, to test if these foods are making your baby uncomfortable, avoid eating cabbage, broccoli, cauliflower, garlic, caffeine, alcohol, and other irritants for a few days. If your baby seems better, reintroduce the foods into your diet, one at a time, allowing a few days between reintroductions. It should be fairly easy to pinpoint which one is causing your baby problems: if he starts fussing again after a food is reintroduced, then you’ll know that’s the offending substance. You’ll have to abstain from it until your baby outgrows his sensitivity, which usually at around 3 months, but that’s a small price to pay for a happy child.

I don’t recommend eliminating too many foods at once, as this can be a stressful period at the best of times. In addition it can make it more challenging to identify foods which are the culprits when too much is eliminated at once.

 Irritating Foods in Order of commonness

1. Dairy (Dairy alternatives – Rice milk, oat milk, almond milk, quinoa milk)
2. Chilli and spicy foods
3. Wheat
4. Caffiene e.g. tea and coffee
5. Sulphur containing vegies e.g. broccoli, brussel sprouts, garlic
6. Alcohol
7. Food additives and preservatives
8. Soy
9. Mint

Digestive Health

Giving baby some probiotics can help (mix the powder in with a little breast milk or water and the herb slippery elm and squirt a little into his mouth, or ideally supplement via the mother) as this restores the microflora balance, improving their immunity and digestive health.  It’s important to give baby the good bacteria if they were caesarean born, or are not breastfed. Lactose Dairy protein intolerance is one of the biggest causes of colic/reflux, and probiotics can help their little tummies handle this a bit more.

Edit: Through personal and clinical experience I have found that lactose intolerance is over diagnosed in babies. It is actually normal for babies to have some lactose pass through their stools undigested, and the presence in stools is often used to diagnose lactose intolerance. Lactose is the key carbohydrate in breast milk, it is actually extremely rare for an infant to be truly lactose intolerant. What this may be getting confused with is lactose overload, where mothers have an oversupply of milk and are providing too much foremilk rather than the fattier hindmilk. This issue can be corrected with breastfeeding technique adjustment, but it will also improve with time. Some cases may be due to a reaction to the casein protein, which can improve if mother reduces her intake of dairy. If it is lactose intolerance it does not matter how much dairy mother has, as the breasts will regulate their own lactose production.

Always remember if they’ve have to take antibiotics to take probiotics otherwise they can get thrush.

Slippery elm is fantastic for soothing pain as well.  Mix a little of the powder with some water or breast milk and syringe it into their mouths. Start with a pinch and see how that goes.

If possible, my preference is for the mother to supplement with the probiotic LGG which passes through the breastmilk.

Natural Remedies

• Probiotics (use a strain specific to infants) or mother take the LGG strain of probiotic
• Slippery Elm powder
• Herbal tincture of herbs such Meadowsweet, Fennel, Chamomile, Parsley root and Marshmallow
• Weak, luke-warm tea of fennel seeds (crushed) and chamomile (remember to strain well and test temperature)

Breastfeeding Issues

The incidence of reflux is similar in both formula-fed and breastfed infants, but reflux episodes in breastfed infants are less frequent and shorter than those in formula-fed infants. Breastfed infants have more quiet sleep (when reflux rarely occurs). Breastmilk is also significantly less damaging than formula if aspirated (inhaled). Breastmilk is more nutritious and easily digested. It is much quicker, easier and cheaper to give an extra breastfeed than to prepare extra bottles of formula, especially when many babies with reflux are erratic feeders. Regurgitated breastmilk doesn’t smell as bad as regurgitated formula.

Positioning

Babies with reflux are often helped if fed in a more upright position than is usual – you may need to experiment with different positions. Some mothers have found that having the baby sitting facing the breast while straddled across mum’s leg or cuddled against the side of the sofa, facing the breast can be helpful. Others have found that instead of cradling their baby around their body, they can cradle the baby down the body. To do this, some mothers feed twin-style, while others feed standing up. After a feed, keep baby upright and still – many mums find putting baby on their shoulder keeps him happier.

How frequently to feed

Some babies do better with smaller, more frequent feeds. (This causes less pressure on the oesophageal sphincter.) They may not want both breasts at each feed, or may do better if offered only one side, but more frequently. Other babies have coped with being fed from one breast only, and if requiring a top-up within the hour, being given the same breast, encouraged to have a sleep, then being fed from the other breast. It is recommended that the breast is drained at each feed to ensure your baby gets both the more watery (fore)milk and the more creamy (hind)milk, and to reduce the risk of blocked ducts. Continuous or very frequent feeding is generally not recommended.

As reflux episodes are greatest within the hour or so after feeds, some babies may prefer a larger feed less often. These babies may prefer to feed from both breasts at each feed, and have a longer interval between feeds. You may like to experiment to see if any of these methods helps your baby.

Breastfeeding information obtained from: http://www.breastfeeding.asn.au/bfinfo/reflux.html

Diaper Changing Technique

Before a baby has learnt to crawl they can be prone to subluxation of their lower vertebrae, brought on by certain methods of diaper changing. When this occurs the nerve that flows to the digestive system can be affected, sometimes worsening reflux and colic.  A visit to a osteopath or chiropractor skilled in helping babies can correct this, but you can prevent it from happening by using a different diaper changing technique. When changing the diaper support their chest with one hand and roll the baby side to side to clean and change the diaper, rather than lifting their bottom up by the ankles.  It may take longer to do this however this can help to reduce colic and reflux by promoting good nerve flow to the digestive system.

Infant Massage

Massage therapy has been used for centuries to help with pain, injury and illness, and infant massage in particular has been found to benefit not only physical health, but also the emotional and psychological health of babies.

With regular massage, infants experience improved function of the respiratory and digestive systems, reduced levels of stress hormones, enhanced cognitive ability, reduced crying and better, more regular sleep. Not only that, but infant massage has also been found to help with infant reflux as well

Reflux is a direct result of the incomplete development of the muscle between the stomach and the oesophagus, and, unlike regular muscles, it can’t be helped directly with massage therapy. Instead, it is the skin stimulation from the massage that affects the nervous system, which in turn helps the muscle develop in two major ways:

Massage on any part of the body stimulates the vagus nerve, which is a nerve in the brain that controls various regions of the respiratory and digestive systems. This includes the oesophagus and the stomach.

Massage helps the nerves in the body to develop more quickly, which means they can begin to operate more effectively sooner. Since nerves control the muscle between the stomach and oesophagus, massage should help to improve its ability to function.

Infant massage instructors are trained to teach a sequence specific for the relief of colic.  Luckily, it has been found that infant massage techniques that are focused on the abdomen can help to relieve the symptoms of colic, wind and constipation in two to four weeks with regular sessions.

Infant Massage information obtained from: http://blog.babymassage.net.au/infant-massage-reflux/

Is it really reflux?

Given that babies will naturally gave some regurgitation and spit ups for the first few months, and that a distressed baby will make similar actions (pulling knees to chest, grimacing, crying) it is possible to attribute the cause of an unhappy baby to reflux. However it may be that this particular baby is wanting something else, such as more contact. Carrying baby in a supportive carrier could help to ease their discomfort whilst still allowing the parent to go about their business.

Resources

Australian Breastfeeding Association
1800 686 2 686 / 1800 mum 2 mum
http://www.breastfeeding.asn.au/

La Leche

Facebook: https://www.facebook.com/LLLSydney
Email: sydneylll@outlook.com
Website: http://www.llli.org

Tresillian
1800 637 357
http://www.tresillian.net/

Reflux Infants Support Association (RISA) Inc.
PO Box 1598, Fortitude Valley Qld 4006.
Phone: 07 3229 1090.
Website: www.reflux.org.au
Email: info@reflux.org.au

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