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Endometriosis is a multifaceted gynaecological condition that affects many people with uteruses from as early as the first menstrual cycle, and possibly well into menopause. It is believed to be associated with a complex interplay of genetic, hormonal, and immune system factors that drive inflammation. A lesser known player that influences endometriosis is our microbes, in particular the bugs of our vaginal and digestive microbiome.

The vaginal microbiome is a complex ecosystem of bacteria, fungi, and other microorganisms that plays a crucial role in maintaining the health and function of the female reproductive system. In recent years, there has been growing evidence to suggest that changes in the microbiome of the vaginal and peritoneal fluid (the fluid which are reproductive organs exist within) may be associated with endometriosis.

Typically people without endometriosis are not shown to have many microbes within the peritoneal fluid, whereas those with endometriosis have been found to have dysbiosis of this area.

Photo by Alexander Krivitskiy on Unsplash

The vaginal microbiome can be imbalanced at many stages of life, however a long term imbalance such as in chronic candida can contribute towards inflammation and perpetual irritation of the nerves, aggravating the pain associated with endometriosis.

Dysbiosis within the digestive system can also aggravate endometriosis due to the increased production of lipo-polysaccharides (LPS) from dysbiotic bacteria, which contributes towards growth of endometrial lesions, increased inflammation and pain. Our gut bacteria play a large role in the balance of our immune system, and imbalances within our gut bacteria can disrupt this, worsening the inflammation of endometriosis which is driven by altered immune function.

If only correcting our microbiome was the sole answer, but it is part of the jigsaw puzzle.

You may be interested in these articles:

Endometriosis – Natural Management Options

Updates on Endometriosis

Thrush

10 Ways to Ease Period Pain

Endometriosis – an overview

The complexity of endometriosis makes it an overwhelming condition to tackle by yourself. Please don’t hesitate to get in touch if you would like to work together to improve this condition.

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In the midst of a time of ever looming threat of viral infection, it becomes more important than ever to support our immune system.

A healthy immune system can make the difference between your ability to fight off common cold more easily or becoming sick every 1-2 months, or experiencing long term consequences from more severe viral infections.

Post-viral syndromes are not a new phenomenon, with infections such as Cytomegalovirus (CMV) and Epstein-Barr virus (EBV) and other infections including Ross river fever, Bartonella (Lyme disease) and more recently, Covid-19 being known to potentially cause this.

Post-Viral syndrome can cause symptoms including:

• Chronic severe fatigue
• Anxiety
• Depression
• Brain fog and cognitive impairment
• Gut pain
• Joint aches and pains
• Headaches
• Dizziness
• Lowered exercise tolerance
• Persistent cough
• Shortness of breath

Not everyone will experience long term complications after a viral infection, and it is thought that the likelihood of developing these consequences is influenced by several things – some of which can be modified.

The immune system needs a strong foundation in order to be able to thoroughly fight off infections and reduce long term reactions.

While vaccinations can significantly reduce the likelihood of a severe reaction to infections, there are some concerns. Many have concerns of side effects from vaccinations, and while the rates of occurrence are low, it is still a cause of fear for many. It is also a concern but many that one can still get sick with Covid-19 even after vaccinations, but it is believed that they will not get as severely sick and may have 50% less chance of transmitting the virus due to a lowered viral load.

The same principles that influence a health immune system will apply when we consider our likelihood of having an adverse reaction to a vaccination, as well reduced vaccine effectiveness. While the majority of people will experience minimal acute symptoms from a vaccine and no long term symptoms, there are a small group of people who may experience more severe symptoms. It is still not completely understood why some people will react more than others, but there are many things we can do to give ourselves to least likelihood of a negative reaction.

There are many things which influence our immune system, which impact on our ability to fight off infections, have a positive response to vaccinations and to process toxins.

“The microbe is nothing. The terrain is everything” -Claude Bernard 1813-1878

The terrain theory was first proposed by Claude Bernard, and later built upon by Antoine Bechamp (1816-1908). It was rivalled by Louis Pasteur, although some belief that he stated on his death bed “I was wrong. The germ is nothing. The Terrain is everything”.

There are aspects of truth in all of these concepts. Indeed, before Pasteur introduced the germ theory it was believed that disease came from non-living things such as dirt, foul air and ‘vapors’. Harmful micro-organisms can and do cause disease, but the severity of this disease is influenced by the health and genetics of the person – the overall aspect of this being referred to as the terrain.

Key Foundations for a Healthy Immune System

Stress

Chronic stress can affect the gut microbiome which means you can’t detox chemicals as effectively, and also dampens the immune system.

Lymphatic system

Your lymphatic system works alongside the immune system to help protect you from harmful substances such as infections and toxins. A stagment lymphatic system means a more prolonged infection duration and an increased likelihood of side effects from vaccinations.

Our lymph is moved by muscular contractions – if you don’t move, neither will your lymph. Exercise, dry skin brushing and rebounding are ways to increase the lymph drainage. By allowing our lymph to drain effectively

Sleep

Our immune cells follow a daily rhythm, with some types of immune cells peaking in the night and others during the day. Getting sleep before midnight helps developed your naive T cells.

people who sleep less than 6 hours a night have been shown to have 11.5x less of an immune response to a vaccination.

In addition, those who have a nap after a vaccination had a better immune response.

Gut Health

Our microbiome is so important when it comes to improving immunity, as the multitude of beneficial microbes within our digestive system will impact how well we can fend off a virus, the severity of an inflammatory response, and will also influence vaccine response.

Taking pre and probiotics for 2 weeks before a vaccine helps to reduce the potential of adverse reactions, if you don’t have that amount of time then take it for as long as possible.

Check out my latest post about medications and your microbes.

Age

Generally, the older you are the weaker your immune system, but the concept of ‘immune age’ is something that doesn’t always correlate with your actual age. Your age will also determine how well you can fight off a bug, as well as how you respond to vaccinations.

Your immune age is determined by your genetics, as well as inflammation. Other things that affect this include your levels of sleep, exercise, diet and stress. A lower immune age means your innate and adaptive immune system becomes disrupted.

Weight

Research has shown that those people in the obese category are less responsive to vaccinations and have a worse effect from viral infections. This is partly due to the chronic low grade inflammation that obesity can cause which dampens the immune system.

Exposure to chemicals

PFAs are one of the worst offenders here. These are found in sources such as fire retardants, fast food containers, non stick cookware, some beauty products. Higher blood levels of PFAs are associated with a worse effect from viral infections and a poorer response to vaccinations.

Nutrition

Having enough of the good stuff, and not too much of the bad stuff. Simple right? Here’s a few things to consider: get enough nutrients which your immune system needs like zinc, vitamin c, vitamin d, iron, vitamin a, vitamin e, selenium…. these nutrients are required for adequate immunoglobulins which helps your body to clear out viruses and process spike proteins.

Stay away from foods which your immune system doesn’t like, such as refined process food and excess sugar. Try to avoid eating foods which you are intolerant to as these can upset your immune system too.

Hormones

Yep, might not be obvious but your hormones are important when it comes to a healthy immune system. Natural oestrogen and progesterone are involved in your immunity and controlling inflammation.

If you suspect your hormones need some support chat with your health care provider.

Ten tips for supporting a healthy immune system

1. Spend time in nature
2. Don’t smoke
3. Eat a wide range of plant foods that are high in fibre
4. ‘Eat a rainbow’ – a broad range of colours in your fruit and vegetables is a good way to know you’re getting a variety of nutrients
5. Get plenty of sleep
6. Try to manage stress by taking time off from listening to stressful news, incorporating stress management techniques into your day and creating healthy boundaries. If that doesn’t help, chat with a herbalist or naturopath about herbs that can help your stress response.
7. Exercise regularly and try to maintain a healthy weight
8. Include prebiotic and probiotic foods in your diet such as fermented foods
9. Support your lymphatic system with practices such as dry skin brushing, exercise and drinking plenty of water
10. Avoid processed and very sugary foods

References

Abraham, K., Mielke, H., Fromme, H. et al. Internal exposure to perfluoroalkyl substances (PFASs) and biological markers in 101 healthy 1-year-old children: associations between levels of perfluorooctanoic acid (PFOA) and vaccine response. Arch Toxicol 94, 2131–2147 (2020). https://doi.org/10.1007/s00204-020-02715-4

Aric A. Prather, PhD, Martica Hall, PhD, Jacqueline M. Fury, BS, Diana C. Ross, MSN, RN, Matthew F. Muldoon, MD, MPH, Sheldon Cohen, PhD, Anna L. Marsland, PhD, RN. (2012). Sleep and Antibody Response to Hepatitis B Vaccination. Sleep. 35(8) 1063–1069. https://doi.org/10.5665/sleep.1990

Besedovsky, L., Lange, T., & Born, J. (2012). Sleep and immune function. Pflugers Archiv : European journal of physiology, 463(1), 121–137. https://doi.org/10.1007/s00424-011-1044-0

Calder, P. C., Carr, A. C., Gombart, A. F., & Eggersdorfer, M. (2020). Optimal Nutritional Status for a Well-Functioning Immune System Is an Important Factor to Protect against Viral Infections. Nutrients, 12(4), 1181. https://doi.org/10.3390/nu12041181

Classen, J. B., & Classen, D. C. (1999). Public should be told that vaccines may have long term adverse effects. BMJ (Clinical research ed.), 318(7177), 193. https://doi.org/10.1136/bmj.318.7177.193

Galmés, S., Serra, F., & Palou, A. (2020). Current State of Evidence: Influence of Nutritional and Nutrigenetic Factors on Immunity in the COVID-19 Pandemic Framework. Nutrients, 12(9), 2738. https://doi.org/10.3390/nu12092738

Hagan, T., Cortese, M., Rouphael, N., Boudreau, C., Linde, C., … Pulendran, B. (2019). Antibiotics-Driven Gut Microbiome Perturbation Alters Immunity to Vaccines in Humans. Cell, 178(6), 1313–1328.e13. https://doi.org/10.1016/j.cell.2019.08.010

Hashemi, S., Thijssen, M., Hosseini, S. Y., Tabarraei, A., Pourkarim, M. R., & Sarvari, J. (2021). Human gene polymorphisms and their possible impact on the clinical outcome of SARS-CoV-2 infection. Archives of virology, 166(8), 2089–2108. https://doi.org/10.1007/s00705-021-05070-6

Herrero, L. (2021, July 8). Yes, you can still get COVID after being vaccinated, but you’re unlikely to get as sick. The Conversation. https://theconversation.com/yes-you-can-still-get-covid-after-being-vaccinated-but-youre-unlikely-to-get-as-sick-163870.

Im, J. H., Je, Y. S., Baek, J., Chung, M. H., Kwon, H. Y., & Lee, J. S. (2020). Nutritional status of patients with COVID-19. International journal of infectious diseases : IJID : official publication of the International Society for Infectious Diseases, 100, 390–393. https://doi.org/10.1016/j.ijid.2020.08.018

Shinde, T., Hansbro, P. M., Sohal, S. S., Dingle, P., Eri, R., & Stanley, R. (2020). Microbiota Modulating Nutritional Approaches to Countering the Effects of Viral Respiratory Infections Including SARS-CoV-2 through Promoting Metabolic and Immune Fitness with Probiotics and Plant Bioactives. Microorganisms, 8(6), 921. https://doi.org/10.3390/microorganisms8060921

Torjesen I. Covid-19: Norway investigates 23 deaths in frail elderly patients after vaccination BMJ 2021; 372 (149) https://doi.org/10.1136/bmj.n149

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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

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Health & Wellbeing Podcast #25

After almost a year, I finally bring to you another podcast episode. 2017 has been a big year for me in many ways: Clinic has been busy, I have been working as a lecturer at Endeavour College of Natural Health and also being a Mum. This has all meant that podcast creation has been put on the back burner. But I return with a wonderful episode for you, The Anxious and Sick Merry-Go-Round.

Some of you may feel frustrated, if you feel like you are doing all the right things but your health issues don’t seem to be resolving. Every one of you are individuals and have individual reasons for why you are stuck. However, if you suffer from a tendency to be anxious this may be the reason you aren’t resolving your health issues. Research shows that if you have anxiety you are highly likely to also have thyroid disease, respiratory disease, gastrointestinal disease, arthritis, migraine headaches and allergic conditions.

I’ve invited my next guest to talk to you about the link between anxiety and health issues. Kimberly Charlotte Vucurovic is a psychology trained clinical naturopath who specialises in treating anxiety related health issues. She has worked in the field of natural medicine for 18 years. She runs a busy practice, is an academic lecturer at Endeavour College of Natural Health and is continuing her research by currently completing an Honours in Psychology.

I feel this episode may be an ‘A-ha!’ moment for many people, allowing you to connect the pieces of your health together by understanding the way that anxiety and stress can feed into other health issues, and be fed by other health issues. (And of course, we couldn’t get through an episode without talking about gut health 😉 )

You can connect with Kimberly on her website www.thenmc.com.au and Youtube.

iPhone   Stitcher   Youtube   Soundcloud  Spotify 

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Mahatma Gandhi once said that we should “chew your drink and drink your food”.  Even if chewing your food more was the only thing you introduced into your routine, you’d be pleasantly surprised the benefits your health and wellbeing would reap.

If you catch yourself inhaling food and swallowing food chunks the size of golfballs, it’s probably a good idea to slow down a bit, cut a small portion, and chew.

Digestion starts in the brain and the mouth, and if things aren’t going well here then it’s likely they won’t go too well further on down the digestive tract either. Chewing your food properly is one of the best ways to positively influence your digestive system, your dental health and your weight.

• Each time you chew you are sending a message to your brain that you are eating, and the more this occurs the more your brain responds by both producing more enzymes and acids to digest your food, but also by producing hormones that tell you that you are full. Not chewing properly can mean you’re often hungry after you’ve eaten.
• Chewing more means it’s less likely that you will eat mindlessly. By forcing yourself to slow down you will be less likely to overeat, and you’ll also allow your body to send through the message that you’re full (which is often a slow to come message) before you’ve overstuffed yourself.
• Chewing your food well means less damage on the oesophagus – if you’re swallowing whole chunks of food it can damage the delicate tissue in this area. By chewing properly you’re also lubricating the food with saliva, making its journey down to the stomach an easier passage.
• Saliva contains several enzymes that kickstart the digestive process. Fat digestion begins with saliva, and there are also enzymes that break down starches into sugar. You can experiment on this by chewing a plain cracker for a long period – it will transform from a savoury snack into sweet!
• The more you chew your food the more surface area you are creating, which means the digestive acids and enzymes will have an easier time breaking your food down even further.
• If your food is not chewed properly this acts a food source for the unfriendly bacteria in your digestive tract, allowing them to grow and crowd out your good bugs.
• Chewing is important for your teeth. It helps to keep your jaw and gum muscles strong, and the saliva produced is also important in controlling the bacteria in your mouth.

You should aim to chew each mouthful 25 times, or at least until it becomes a paste. For soups and drinks you don’t have to worry about the 25 count, but do give it a few chews to ensure the enzymes are working and to stretch out those jaw muscles.

This can be a hard thing to remember to do, so I often suggest to my patients to set a reminder in their phones to go off before their regular meal times “Remember to Chew!” and if possible to avoid eating while in a hurry, because this will mean you’re more likely to gobble down your meals.

Give chewing more a go, and let me know if you notice a difference!

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“The immune system present in the gut makes more immunological decisions in a day than the rest of the immune system does in a lifetime”.  (1)

If your immune system isn’t behaving itself properly, you might want to consider that your digestive system is the culprit.

Your digestive system has a special mucosal lining over the surface of your intestines, and the health of your gut flora (the complex, extremely important colony of bacteria within your digestive system, also known as the microbiome) has a huge amount of immune decisions to make on a daily basis – it has to deal with bacteria, viruses and food, and decide each time whether it is a friend or foe.

Setting up the gut bugs

The bacteria within your gut are established within the first 20 days of life.  If the bacterial colony does not set up adequately, babies can be immune compromised and can be more prone to immune imbalances later on in life, as well as increased inflammation which is largely controlled by our immune cells.

Frequent use of antibiotics can severely impact on the health of your digestive system.  In some cases, certain bacteria can never recover after they have been killed by antibiotics (2).

The gut reports to the immune system

There is a special type of cell within the digestive system called a dendritic cell.  This cell is responsible for determining whether our immune system should be on high alert or not.  Occasionally this cell will extend a little feeler (almost like a tentacle) and take a handful of whatever is in your digestive system to examine, to then report back to the rest of the immune system whether everything is okay or not.  This can explain why your diet can have an effect on allergic conditions such as hayfever and eczema, as well as autoimmune conditions (3).

Immune cells in the gut

There are also a lot of other players involved in the gut, such as Immunoglobulin A (sIgA) and certain T lymphocytes.  sIgA helps to protect the epithelial layer from being inhabited by bacteria and viruses.  This helpful immunoglobin is actually produced by lymphocytes (a type of white blood cell) which are actually created by Bifidobacteria (a good bacteria that exists mostly in the colon).  Unfortunately, Bifidobacteria are easily damaged, especially by antibiotics.

Enzymes do more than digest food

When you think about digestive enzymes, you’ll probably be thinking that they’re there to break down your food so it’s primed for absorbing.  They also have another important role to play, and that’s in breaking down substances that might be harmful to your immune system.  Due to poor eating habits, the secretion of enzymes is compromised in a large proportion of people.  Implementing habits such as chewing each mouthful more and taking time to enjoy and concentrate on your meal are helpful for stimulating the cephalic phase of digestion – where your brain tells the rest of the digestive system to get ready for food, and consequently more enzymes and acids are produced.

Fix your gut to improve your immunity

By now you are probably realizing that keeping your gut healthy is pretty dang important. In order to achieve this, there are a few strategies that can be implemented, all depending on how bad your gut and immune system is to begin with.

I highly recommend working with a practitioner in this, particularly if you are looking to assess and treat specific microbial imbalances, as it can be a complicated process that may require stool analysis, and some gut infections can take a long time to resolve so it’s helpful having the support of a practitioner.

Balance your gut flora: This process may need to start with a stool analysis to see if you’re lacking in certain beneficial bacteria, or whether you have a unfriendly bug that needs killing off. Depending on where your gut flora is at, you may need to look at using some herbal anti-microbial herbs or oils to kill off the unfriendly bugs, and also replacing the good guys with a probiotic supplement, as well as probiotic and prebiotic foods.

Repair the gut lining: There are plenty of options when it comes to gut healing. Things like slippery elm, the amino acid glutamine and glycine are my favorite tools for repairing the gut lining. Other options that can be helpful include Aloe Vera and Bone broths.

You also need ample supply of protein in your diet, as well as the mineral zinc.

Avoid irritating foods: This can be different for everyone, but some of the most common irritants for gut health include wheat, dairy and processed soy. As frustrating as it is, food intolerances can be developed to anything, so if you’re unsure what you’re intolerant or sensitive to it may be worthwhile completing an elimination diet or a food intolerance test.

Processed foods, sugar, alcohol and coffee can damage the gut lining as well so if gut healing is your goal it’s worthwhile keeping these foods out of the diet, or at least to a minimum.

Minimise stress: Interestingly the state of our gut and our mental health are interconnected (you can read more about this here) so it makes sense that if you are stressed, anxious or adrenally fatigued it is going to impair your gut healing journey.

Yep, stress affects everything in our body, and this includes stress of all forms. So even if your house isn’t on fire or something similarly dramatic, it doesn’t mean you’re not affected by stress. In this day and age there are a lot of pressures and expectations on people, everyone is usually in a rush and we’ve also got less support networks and rituals in place to help us deal with these stresses. On top of that, most people consume a diet that is less abundant in the nutrients that our bodies need to cope with stress, so it’s no wonder that stress has such as huge impact on our health and wellbeing.

Of course everyone deals with stress differently so the degree to which it affects your health will vary, but I recommend that everyone (regardless of whether you’re trying to heal your gut or not) incorporates stress management techniques into their day. This can include exercise, yoga, meditation, mental stillness, leisure time, time spent with friends or family, or journaling.

Works Cited

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You’ve probably been hearing about fermented foods recently – things like how you can have a spoonful of sauerkraut alongside your dinner or add some kefir to your smoothie or muesli for a myriad of awesome health perks. I thought it might be helpful to remind you of just WHY health nerds like myself have been banging on about fermented food awesomeness and so I’ve compiled a little list for you:

BETTER GUT HEALTH

The process of fermentation breaks down sugars in the food, and in this process lactic acid is created. This lactic acid helps to feed the good guys in your guts, aiding in a better microbiome.
Eating fermented foods will also introduce beneficial bacteria to your digestive system, again helping achieve a better microbiome.

Here’s just a few reminders on why a healthy microbiome is awesome:

1.  Better immune health
2. Better digestive health with less unhappy gut symptoms like bloating, farting, diarrhoea/constipation and pain
3. Better mood (you can read more about that here)
4. More energy
5. Less inflammation, less aches and pains

BETTER NUTRIENT ABSORPTION

The presence of the lactic acid helps some nutrients to be better absorbed and used by the body. In fermented vegies you get more Vitamin A and Vitamin C, in fermented dairy like kefir and yoghurt you get more B vitamins and in some cheeses Vitamin K2. If grains have been sprouted prior to fermenting the protein is much better absorbed, and enzymes that reduce mineral absorption are limited as well.

Have you noticed improvements in your health from fermented foods? Let me know below!

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If for some reason I was only able to treat one thing in people to improve their health, it would have to be their gut flora (or the microbiome, as I like to call it when I’m feeling fancy). The balance of your gut bacteria has a huge impact on your health, and treating issues in the gut can make huge improvements in a wide variety of conditions.

There are 10 times the amount of bacteria in our guts than there are cells in our body. This collection of bacteria (microbiome) can be considered its own microbial organ and it weighs 1-1.5kg – wow!

Having the right balance of these bugs is super important because they do a lot of things for our bodies including:

✔modulate our immune system

✔keep the movement and motility of our gut normal

✔help us process and detoxify chemicals and toxins and foreign substances

✔weight management

✔mood management

✔absorb and transport vitamins and minerals and energy from food

Kefir is a fabulous fermented food that helps your gut bacteria to grow and thrive.  If you’re never seen a kefir ‘grain’ before, be warned it looks a little like an alien creature.

A kefir ‘grain’ isn’t actually a grain at all, rather a yeast culture. The grains develop a jelly like substance around them, which is called kefiran.  How much kefiran your grain will produce depends on the strain of the kefir you get, so it will be a bit like a lucky dip.

Some people advise against using metal implements when making kefir, however there is some argument against this.  Read more about that here.

Kefir is a living culture, and after you’ve made a few batches you will observe that your grains have increased.  The more grains you have, the faster your fermentation process.  Once you have ample grains you can start giving them away.  If you need to store the grains, just put them in a glass jar and cover with milk and place them in the fridge, but they will need feeding every 2-3 weeks.

The process

Put the kefir grains into a glass jar.  Fill this with fresh milk or coconut milk until it’s about 1-2 – 2/3 fill, and then put the lid on.

From here you can choose whether you want to do a normal or slow culture time.

For normal culture process leave the jar to stand on the bench at room temperature for between 24-48 hours, depending on your preference.  24 hours will be thinner and less tart, and 48 hours will be thicker and sourer.  Keep in mind that in warmer months your kefir will culture faster.

For the slow culture, place the jar in the fridge. It will take much longer to ferment, in some instances up to a week. If you don’t go through a huge amount of kefir then this option is for you. It’s advisable to occasionally leave the kefir on the bench to allow it to warm up and revitalise.

When the kefir is cultured to your liking, stir the kefir or shake the jar to incorporate the cream back into the milk, and then strain the kefir into a clean jar. I often use a funnel so that it will go directly into the jar, as my strainer doesn’t fit the jars properly.   Have a sample of your kefir and place the rest of it in the fridge. If you wish, you can leave this out for another 12 hours to double ferment before putting it in the fridge.

Place the strained grains straight back into a clean jar (don’t wash them) and then add fresh milk to the batch.

Make sure your hands and implements are very clean when handling kefir, as you don’t want to introduce any unwanted microbes into your culture.

Using different milks

Organic, non-homogenised milk is an excellent option for making kefir, but you can make it out of coconut milk.  The fermentation feeds off the sugar in the milk (lactose) so you may find that you need to add some rice malt syrup (only a tiny amount) to the coconut milk to encourage it to ferment.  The process of using the sugar to ferment explains why the longer fermentation results in a sourer kefir.  If you are avoiding lactose you might be able to tolerate kefir, however try a small amount to begin with to determine how much you can tolerate.

Explosive kefir

It’s not unheard of for some kefir jars that are left on the bench for long periods of time to explode – I’ve never had this happen to me, thankfully.  If you intend to store your kefir for longer than 48 hours on the bench than use a jar with a rubber seal which will allow excess pressure to escape.

The beneficial bacteria and yeasts help to prevent the kefir from spoiling but it gets very sour and fizzy when left to ferment for a very long period.

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When your gut controls your mood: the gut-brain axis

From as early as the 1930’s, scientists were beginning to understand that the health of our digestive system could influence our mood.  The state of our intestinal lining and the balance of bacteria within our digestive system have a major role to play in the production of our neurotransmitters: chemical transmitters that tell our brain whether we should be feeling such ways as happy, sad, agitated, or calm.  But even though the research in this area sky-rocketed in the last decade and continues to grow every day, the concept of our gut-brain connection isn’t very well known.

The gut is linked to the brain

Did you know – When you were just starting to grow in your Mumma’s womb, your brain and your digestive system developed from the same lump of tissue.  During this process of dividing up cells (embryogenesis) this lump of tissue divides and forms our central nervous system and our enteric nervous system (this is the nervous system of our gut – sometimes called the second brain).  These two are connected by an important ‘wire’ – our vagus nerve.  This development can help us understand why there are so many similar chemicals and receptors in both our brain and our digestive system, for instance serotonin.

Gut bugs and your mood

As soon as you’re born, bacterial colonies start to develop in your digestive system.  Within the first few days, the bacteria starts sending messages to the nervous system and can actually determine our nervous system ‘set point’ long term (1).

When the balance of our gut bacteria (collectively referred to as the microbiome) is affected, this can affect your mood.  Studies have found that the microbiome can have a major impact on stress levels and anxiety (2).  In fact, by treating imbalances in our microbiota, it is possible to support a wide range of mental health disorders (3), (4), (5), (6), (7).

The second brain

The nerves in your digestive system are constantly speaking to your central nervous system.  If your gut is irritated for some reason – say you’ve eaten something that you’re intolerant to (like gluten, for example), you’ve generally got a bad diet, there’s an imbalance in your microbiome (that’s your collective gut bacteria, remember) or you’ve got an infection – this can create an inflammatory reaction and will certainly make you irritated as well.  We know that depression is both associated with, and worsened by inflammation.  This inflammation in the brain can be driven by inflammation in the gut, which can be caused by intestinal permeability (leaky gut) and bacterial imbalances (dysbiosis).  Treating leaky gut can help reduce the severity of depression (4), (8), (9), (10), (11).

Neurotransmitters in our gut

Serotonin is produced in large amounts in our digestive system.  In people with Irritable Bowel Syndrome (IBS) there is too much serotonin in their digestive system.  This is why antidepressants known as SSRI (selective serotonin reuptake inhibitors) can improve the symptoms of IBS: these act by reducing the amount of serotonin taken into cells in the rest of our body which allows more to get into the brain.  However anti-depressants can affect the gut negatively as well, because if you weren’t making enough serotonin in the gut in the first place, you’d end up with even lower levels in the digestive tract and so it can become irritated, affectively you’ll get a depressed gut (12), (13).

A vicious cycle

When your gut is upset, you feel upset.  But stress can affect your digestive system just as much as it affects your mood.  It can impair the secretion of digestive acids, slow down the motility of the gut, allows the unfriendly bacteria to grow, reduces your friendly bacteria and exacerbates intestinal permeability (leaky gut) (14), (8).  This is a recipe for an unhappy digestive system, and as you know this can then go on to send more messages to your brain: so you can see how the cycle continues.

People with gut problems are more likely to experience anxiety and depression.  Some studies have found a high proportion of anxiety in those with gut conditions such as Irritable Bowel Syndrome(IBS), Crohn’s disease and coeliac disease (15), (16), (17).

Helping the gut-brain axis.

By treating digestive problems, sealing leaky gut and balancing your microbiome it is possible to help with conditions such as anxiety and depression, and there’s even research showing the benefits of treating the gut in conditions like chronic fatigue syndrome, schizophrenia and autism (10), (18), (11).  Probiotics are one of your major tools when it comes to treating the gut, but it’s a good idea to consult with a health practitioner to make sure you’re getting the right type, and also to get a good gut healing treatment program to go along with it ⁽¹⁹⁾, (4), (9).

Related articles:

• Probiotic stress busters: http://www.naturopathnsw.com.au/probiotic-stress-busters
• Depression starts in the gut?:  http://www.naturopathnsw.com.au/depression-begins-in-the-gut
• What is Dysbiosis: http://www.naturopathnsw.com.au/what-is-dysbiosis
• Fermented foods (foods to stop bloating and farting): http://www.naturopathnsw.com.au/foods-to-stop-bloating-and-farting-fermented-foods
• Enhance your health with probiotics: http://www.naturopathnsw.com.au/enhance-your-health-with-probiotics
• The benefits of soaking and sprouting: http://www.naturopathnsw.com.au/the-benefits-of-soaking-and-sprouting-plus-a-sprouted-chickpea-hummus-recipe

Works Cited

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