As we wrap up November and reflect on a season of harvest and gratitude, it’s a perfect time to focus on the “garden” within each of us. 

 

Over the course of this three-part series, we’ve been exploring the vital microbiomes that play a key role in your overall health: 

 

The Oral microbiome (October), 

 

The Gut microbiome (November),

 

The Vaginal microbiome (December). 

 

These tiny ecosystems of bacteria and other microbes influence everything from digestion and immunity to mood, energy, and hormone balance.

 

In Part 1 of this series, we looked at the oral microbiome and its critical role in overall health.

In the November newsletter, we’re turning our attention to the gut microbiome, exploring how to support this important system and cultivate a balanced environment for better digestion, immunity, and overall well-being.

 

Next month, in December, we’ll be addressing another important microbiome—the vaginal microbiome. Yes, we’re going there!

 

This topic is especially significant for all woman, but especially important for woman transitioning through perimenopause into postmenopause. It’s a subject that’s often not talked about openly, even with your doctor, and one that doesn’t always get the attention it deserves. So, stay tuned for guidance on how to support this crucial aspect of your health.

 

Continue reading to see how to nurture your gut microbiome ~ aka your inner garden!

“The microbiome is like a garden that needs to be nurtured and cared for. Its balance is fragile, and when properly tended, it can flourish and support our health.”

 — Dr. Raphael Kellman

Divine Healer,

We thank you for the miraculous balance in our bodies, especially within the microbiome that helps sustain us. May we remember that our gut is more than just a process; it is a community of life working together for our well-being. Guide us to nourish and protect this vital part of our health, helping us make choices that restore and maintain balance. May the wisdom of our bodies lead us toward healing, health, and harmony.

Amen

The gut microbiome refers to the complex community of trillions of microorganisms, including bacteria, viruses, fungi, and other microbes, that live in the gastrointestinal (GI) tract, primarily in the large intestine. These microorganisms play essential roles in digestion, metabolism, immune function, mental health and your over-all wellbeing.

Just like your finger print, the gut microbiome is unique to each individual. It is influenced by factors like diet, lifestyle, environment, and genetics. A balanced microbiome supports a healthy gut lining, protects against harmful pathogens, produces essential nutrients (like certain vitamins and short-chain fatty acids), and communicates with other systems in the body, including the brain, through the gut-brain axis. An imbalance in the gut microbiome, known as dysbiosis, can contribute to various health issues, such as inflammation, digestive disorders, and even mental health conditions. 

• Stress: Chronic stress disrupts the delicate balance of the gut microbiome by decreasing beneficial bacteria and encouraging the growth of harmful microbes. Over time, ongoing stress weakens the gut’s ability to maintain a healthy environment, impairing digestion, immune function, and overall vitality. 
• Poor Sleep: Inadequate sleep interrupts the natural repair and regeneration processes of the gut. This disruption can lead to increased inflammation, microbial imbalance, and a weakened gut barrier, compromising overall gut health.
• Processed Foods: A diet high in sugars, refined grains, and processed foods fuels harmful bacteria in the gut, contributing to inflammation and reducing microbial diversity. These foods can weaken the gut lining and hinder the growth of beneficial microbes essential for optimal health.
• Alcohol: Excessive alcohol consumption increases gut permeability (leaky gut), disrupts microbial balance, and promotes inflammation. It reduces the presence of beneficial bacteria, making it harder for the gut to maintain its integrity and function effectively.
• Other factors that can effect our microbiome include: medications, especially antibiotics, genetics, mode of birth, infant feeding, early life stress, chemical exposures, disease-causing organisms, bowel movement regularity and age.

• Frequent Illnesses: A compromised immune system due to poor gut health can lead to increased susceptibility to colds, flu, and other infections.
• Fatigue: Chronic fatigue and low energy levels can be linked to poor nutrient absorption due to an unhealthy gut.
• Skin Issues: Conditions like acne, eczema, and psoriasis can be exacerbated by gut imbalances, as inflammation in the gut can manifest through the skin.
• Food Sensitivities: An imbalanced gut can contribute to increased food sensitivities and intolerances, causing symptoms like gas, bloating, and stomach pain after eating certain foods.
• Diarrhea: Frequent, loose, or watery stools can be a sign of an unhealthy gut. It may result from infections, an imbalance in gut bacteria, or food intolerances.
• Constipation: Difficulty in passing stools can indicate a disruption in gut function, often due to a lack of beneficial bacteria that aid in digestion and bowel movements.
• Bloating: Excessive gas and bloating can result from an imbalance in the gut microbiome, where harmful bacteria produce excess gas during digestion.

• Prebiotic Foods: Like Water for our Garden! Prebiotics are types of fibers that can feed the good bacteria (probiotics) in our gut and help them grow strong. Prebiotics are foods that we cannot digest but our gut microbiome in our intestines metabolize and create postbiotic nutrients that improve our health. They are non-digestible carbohydrates or dietary fiber found in fruits, vegetables and whole grains. Prebiotic foods include fiber-rich foods like garlic, onions, jicama, asparagus, avocados, and apples. (note: some people find too many prebiotics irritating and need to eat only in moderate amounts)
• Probiotic Foods: These foods contain live bacteria that help repopulate and restore the microbiome. Probiotics also fend off harmful bacteria in the gut. Think of fermented foods like sauerkraut, kimchi, yogurt, and kefir. (note: while most people thrive on eating these foods, they are not right for everyone – ie Histamine intolerance) Probiotic supplements benefit most people especially if they have digestive symptoms and gut microbiome imbalance issues.
• Postbiotics: Postbiotics are metabolites or byproducts of the fermentation process by probiotics in your gut. Essentially they are a “waste product” of probiotics! Examples of postbiotics include: short-chained fatty acids, enzymes, vitamins, amino acids, lipopolysaccharides…and a lot of other big words that I will not bother you with in this newsletter. 🙂

 

Not only is our gut microbiome an intricate ecosystem that influences our digestion and immune system, but it plays a critical role in hormonal balance. Yep hormone balance!!

 

Let me introduce you to one key player in this process called the Estrobolome, a unique collection of microbes within the female gut microbiome. This group of bacteria is responsible for metabolizing and regulating estrogen levels, helping to maintain hormonal equilibrium or balance.

 

As women approach perimenopause and enter postmenopause, the natural decline in estrogen can disrupt the balance of their Estrobolome. Lower estrogen levels may lead to a reduction in beneficial gut bacteria, increasing inflammation and gut permeability, also called “leaky gut.” This disruption can impact various bodily functions, from digestion to immune responses and even mood. Supporting gut health with the right foods and lifestyle choices can help maintain a healthy Estrobolome, promoting balanced estrogen metabolism and supporting overall hormonal health during this transition.

 

 

Just like a garden that requires careful attention to grow and flourish, your gut microbiome, including your Estrobolome, needs to be nourished with the right foods, good sleep, and stress management. Maintaining a balanced microbiome is crucial for overall health, especially as you transition through menopause and into postmenopause. By supporting this internal garden, you can not only improve digestion and immune health but also enhance your mood and energy levels.