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Why do I poo in the morning? A gut expert explains

<div class="theconversation-article-body"> <p><em><a href="https://theconversation.com/profiles/vincent-ho-141549">Vincent Ho</a>, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a></em></p> <p>No, you’re not imagining it. People really are more likely to poo in the morning, shortly after breakfast. Researchers have actually studied this.</p> <p>But why mornings? What if you tend to poo later in the day? And is it worth training yourself to be a morning pooper?</p> <p>To understand what makes us poo when we do, we need to consider a range of factors including our body clock, gut muscles and what we have for breakfast.</p> <p>Here’s what the science says.</p> <h2>So morning poos are real?</h2> <p>In a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1379343/">UK study</a> from the early 1990s, researchers asked nearly 2,000 men and women in Bristol about their bowel habits.</p> <p>The most common time to poo was in the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1379343/pdf/gut00573-0122.pdf">early morning</a>. The peak time was 7-8am for men and about an hour later for women. The researchers speculated that the earlier time for men was because they woke up earlier for work.</p> <p>About a decade later, <a href="https://pubmed.ncbi.nlm.nih.gov/16200717/">a Chinese study</a> found a similar pattern. Some 77% of the almost 2,500 participants said they did a poo in the morning.</p> <h2>But why the morning?</h2> <p>There are a few reasons. The first involves our <a href="https://theconversation.com/circadian-rhythm-nobel-what-they-discovered-and-why-it-matters-85072">circadian rhythm</a> – our 24-hour internal clock that helps regulate bodily processes, such as digestion.</p> <p>For healthy people, our internal clock means the muscular contractions in our colon follow <a href="https://pubmed.ncbi.nlm.nih.gov/19926812/">a distinct rhythm</a>.</p> <p>There’s minimal activity in the night. The deeper and more restful our sleep, the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677652">fewer</a> of these muscle contractions we have. It’s one reason why we don’t tend to poo in our sleep.</p> <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/597362/original/file-20240530-21-v2gvrq.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=1000&amp;fit=clip"><img src="https://images.theconversation.com/files/597362/original/file-20240530-21-v2gvrq.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/597362/original/file-20240530-21-v2gvrq.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=450&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/597362/original/file-20240530-21-v2gvrq.jpg?ixlib=rb-4.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=450&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/597362/original/file-20240530-21-v2gvrq.jpg?ixlib=rb-4.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=450&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/597362/original/file-20240530-21-v2gvrq.jpg?ixlib=rb-4.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=565&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/597362/original/file-20240530-21-v2gvrq.jpg?ixlib=rb-4.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=565&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/597362/original/file-20240530-21-v2gvrq.jpg?ixlib=rb-4.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=565&amp;fit=crop&amp;dpr=3 2262w" alt="Diagram of digestive system including colon and rectum" /></a><figcaption><span class="caption">Your lower gut is a muscular tube that contracts more strongly at certain times of day.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-vector/illustration-healthcare-medical-education-drawing-chart-1984316789">Vectomart/Shutterstock</a></span></figcaption></figure> <p>But there’s increasing activity during the day. Contractions in our colon are most active in the morning after waking up and after any meal.</p> <p>One particular type of colon contraction partly controlled by our internal clock are known as “<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1411356/">mass movements</a>”. These are powerful contractions that push poo down to the rectum to prepare for the poo to be expelled from the body, but don’t always result in a bowel movement. In healthy people, these contractions occur a few times a day. They are more frequent in the morning than in the evening, and after meals.</p> <p>Breakfast is also a trigger for us to poo. When we eat and drink our stomach stretches, which triggers the “<a href="https://www.ncbi.nlm.nih.gov/books/NBK549888/">gastrocolic reflex</a>”. This reflex stimulates the colon to forcefully contract and can lead you to push existing poo in the colon out of the body. We know the gastrocolic reflex is strongest in the morning. So that explains why breakfast can be such a powerful trigger for a bowel motion.</p> <p>Then there’s our morning coffee. This is a very <a href="https://pubmed.ncbi.nlm.nih.gov/2338272/">powerful stimulant</a> of contractions in the sigmoid colon (the last part of the colon before the rectum) and of the rectum itself. This leads to a bowel motion.</p> <h2>How important are morning poos?</h2> <p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1846921/pdf/brmedj02601-0041.pdf">Large international</a> <a href="https://pubmed.ncbi.nlm.nih.gov/20205503/">surveys</a> show the vast majority of people will poo between three times a day and three times a week.</p> <p>This still leaves a lot of people who don’t have regular bowel habits, are regular but poo at different frequencies, or who don’t always poo in the morning.</p> <p>So if you’re healthy, it’s much more important that your bowel habits are comfortable and regular for you. Bowel motions <em>do not</em> have to occur once a day in the morning.</p> <p>Morning poos are also not a good thing for everyone. <a href="https://gut.bmj.com/content/61/Suppl_2/A318.1">Some people</a> with <a href="https://theconversation.com/explainer-what-is-irritable-bowel-syndrome-and-what-can-i-do-about-it-102579">irritable bowel syndrome</a> feel the urgent need to poo in the morning – often several times after getting up, during and after breakfast. This can be quite distressing. It appears this early-morning rush to poo is due to overstimulation of colon contractions in the morning.</p> <h2>Can you train yourself to be regular?</h2> <p>Yes, for example, to help treat constipation using the gastrocolic reflex. Children and elderly people with constipation can use the toilet immediately after eating breakfast <a href="https://www.ncbi.nlm.nih.gov/books/NBK549888/">to relieve symptoms</a>. And for adults with constipation, drinking coffee regularly can help stimulate the gut, particularly in the morning.</p> <p>A disturbed circadian rhythm can also lead to irregular bowel motions and people more likely to poo in the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7147411/">evenings</a>. So better sleep habits can not only help people get a better night’s sleep, it can help them get into a more regular bowel routine.</p> <p>Regular physical activity and avoiding <a href="https://pubmed.ncbi.nlm.nih.gov/2787735/">sitting down a lot</a> are also important in <a href="https://pubmed.ncbi.nlm.nih.gov/16028436/">stimulating bowel movements</a>, particularly in people with constipation.</p> <p>We know <a href="https://theconversation.com/nervous-tummy-why-you-might-get-the-runs-before-a-first-date-106925">stress</a> can contribute to irregular bowel habits. So minimising stress and focusing on relaxation <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5193306/">can help</a> bowel habits become more regular.</p> <p>Fibre from fruits and vegetables also <a href="https://pubmed.ncbi.nlm.nih.gov/665565/">helps</a> make bowel motions more regular.</p> <p>Finally, ensuring <a href="https://theconversation.com/health-check-what-causes-constipation-114290">adequate hydration</a> helps minimise the chance of developing constipation, and helps make bowel motions more regular.</p> <h2>Monitoring your bowel habits</h2> <p>Most of us consider pooing in the morning to be regular. But there’s a wide variation in normal so don’t be concerned if your poos don’t follow this pattern. It’s more important your poos are comfortable and regular for you.</p> <p>If there’s a major change in the regularity of your bowel habits that’s concerning you, see your GP. The reason might be as simple as a change in diet or starting a new medication.</p> <p>But sometimes this can signify an important change in the health of your gut. So your GP may need to arrange further investigations, which could include blood tests or imaging.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/229624/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/vincent-ho-141549">Vincent Ho</a>, Associate Professor and clinical academic gastroenterologist, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a></em></p> <p><em>Image credits: Shutterstock</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-do-i-poo-in-the-morning-a-gut-expert-explains-229624">original article</a>.</em></p> </div>

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How to maintain a healthy gut microbiome in 2024

<p><em><a href="https://theconversation.com/profiles/rosie-young-1491751">Rosie Young</a>, <a href="https://theconversation.com/institutions/quadram-institute-5557">Quadram Institute</a>; <a href="https://theconversation.com/profiles/mariam-gamal-el-din-1492103">Mariam Gamal El-Din</a>, <a href="https://theconversation.com/institutions/quadram-institute-5557">Quadram Institute</a>, and <a href="https://theconversation.com/profiles/yang-yue-1391869">Yang Yue</a>, <a href="https://theconversation.com/institutions/quadram-institute-5557">Quadram Institute</a></em></p> <p>We all know by now that the pillars of a healthy lifestyle are regular exercise, eating enough fruit and vegetables, a good night’s sleep and staying hydrated. All of these things also support the gut microbiome – all the microbes that live in your digestive system – but there are some extras to consider if you want to optimise your gut health.</p> <p>It’s widely accepted among those of us who study the gut microbiome that a healthy gut is one that contains a <a href="https://theconversation.com/diverse-gut-microbiomes-give-better-protection-against-harmful-bugs-now-we-know-why-219734">diverse range of microbes</a> and has an effective gut barrier (the lining between your intestine and bloodstream).</p> <p>Let’s look at diet first. It probably has the biggest influence on your gut health. Diets high in fibre, unsaturated fatty acids (found in fish and nuts), and polyphenols (chemicals found in plants) will <a href="https://www.annualreviews.org/doi/full/10.1146/annurev-physiol-031522-092054">promote a healthy gut</a>, while those high in saturated fats, additives (such as “E numbers”) and sugar can harm gut health. So avoid consuming a lot of ultra-processed foods.</p> <p>Emulsifiers, a common additive in ultra-processed foods, have been found to cause <a href="https://www.mdpi.com/2072-6643/14/15/3049">intestinal inflammation and a leaky gut</a>. The most common ones to look out for on packaging are lecithin, polysorbates (such as E433) and carrageenan.</p> <p>These additives are also common in protein supplements, whose popularity has steadily been increasing since the <a href="https://theconversation.com/decades-of-hype-turned-protein-into-a-superfood-and-spawned-a-multibillion-dollar-industry-163711#:%7E:text=Global%20retail%20sales%20of%20protein,around%20half%20of%20the%20market.">early 2000s</a>, especially among gym goers looking to bulk up.</p> <h2>Prebiotics and probiotics</h2> <p>It would be unreasonable and unrealistic to tell you to avoid foods with additives, but trying to limit consumption, while increasing your consumption of prebiotic and probiotic foods, could help protect your gut.</p> <p>Dietary fibre is a good example of a prebiotic, which is defined as a non-digestible food ingredient that can stimulate the growth of good bacteria <a href="https://www.nature.com/articles/s41575-020-00375-4">in the colon</a>. As the main food source of your gut microbes, it is important to consume enough if you want your microbiome to flourish. Government guidelines suggest around 30g of fibre a day for adults and 15-25g for children.</p> <p>Most prebiotics come from plant foods, so getting a high diversity of plant products in your diet will keep your gut healthy. The latest recommendation is to include 30 plant species in your <a href="https://journals.asm.org/doi/10.1128/msystems.00031-18">diet per week</a>. This may sound hard to achieve but bear in mind that both good-quality coffee and dark chocolate count.</p> <p>Probiotics, the live bacteria and yeasts themselves, can be easily consumed through fermented food products, drinks or supplements. Choosing a high-quality probiotic is important. While there is an increasing amount on the market in supplement, powder and tablet form, they can be expensive. Fermented foods can be just as effective, but a whole lot cheaper.</p> <p>Yoghurts, cheese, sauerkraut, kimchi and fermented soy products, such as tempeh and miso, are examples of fermented foods that not only support the healthy balance of your gut bacteria but provide a good source of fibres, vitamins and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5425481/">other nutrients</a>.</p> <p>To get the most benefit from these products, look for those in the fridge section labelled as containing “live cultures” or “live bacteria”, with minimal ingredients and no heating or pasteurisation processing.</p> <p>Aside from what you eat, how often you eat could also affect your gut health. Fasting can allow repair of the gut lining and <a href="https://www.sciencedirect.com/science/article/pii/S0966842X23000574?via%3Dihub#s0085">reduce inflammation</a>.</p> <h2>Medication and the microbiome</h2> <p>Medications can directly and indirectly affect our gut health. You may have heard that antibiotics are bad for your gut microbiome, especially those which are “broad spectrum” and will kill off not only harmful bacteria but beneficial ones too. This can be associated with <a href="https://www.mdpi.com/1422-0067/24/4/3074">gastrointestinal problems and decreased immunity</a>, especially after prolonged use.</p> <p>Of course, doctors do not prescribe antibiotics lightly, so it is important to take them as instructed. If you are concerned, discuss the potential effects on your gut health with your GP.</p> <p>Although you may not have much say over which medications you take, there are a few strategies to support your gut during and after medication.</p> <p>Staying healthy by prioritising good sleep and managing stress levels is also important, but increasing your intake of both <a href="https://www.nature.com/articles/s41467-023-40553-x">prebiotics</a> and <a href="https://journals.sagepub.com/doi/10.1177/20499361231154443">probiotics</a> at this time may <a href="https://www.mdpi.com/1422-0067/24/4/3074">lessen the blow</a> of medication on your microbiome.</p> <p>It is always recommended you check with your doctor before introducing a probiotic supplement in the rare case that it may not be suitable alongside the treatment.</p> <p>Microbiome research is continuously shedding new light on the intricate connections between the microbes that live in our gut and our wellbeing. So watch this space. In the meantime, follow the above advice – it will help you maintain a healthy gut microbiome in 2024 and beyond.</p> <p><em>Correction: An earlier version of this article incorrectly stated that guar and xantham gum are emulsifiers.</em><!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/218744/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/rosie-young-1491751">Rosie Young</a>, PhD Candidate, Gut Microbes in Health and Disease, <a href="https://theconversation.com/institutions/quadram-institute-5557">Quadram Institute</a>; <a href="https://theconversation.com/profiles/mariam-gamal-el-din-1492103">Mariam Gamal El-Din</a>, Visiting Postdoctoral Scientist, Food Microbiome Interactions, <a href="https://theconversation.com/institutions/quadram-institute-5557">Quadram Institute</a>, and <a href="https://theconversation.com/profiles/yang-yue-1391869">Yang Yue</a>, PhD Candidate in Plants, Food and Health, <a href="https://theconversation.com/institutions/quadram-institute-5557">Quadram Institute</a></em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-to-maintain-a-healthy-gut-microbiome-in-2024-218744">original article</a>.</em></p>

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"This guy hates my guts and I hate his": Manu Feildel spills on his feud with Colin Fassnidge

<p>Manu Feildel and Colin Fassnidge have opened up about their long-running feud that began when the pair started working together on <em>My Kitchen Rules</em>.</p> <p>On Wednesday night's episode of the popular cooking show, Manu revealed to the contestants how the judges "hated" each other's "guts" when they started filming the show together in 2014. </p> <p>Their feud began when Colin accused Manu of "selling out" by joining the TV show. </p> <p>Manu opened up about their previous dislike for one another, after contestants Amber and Mel explained that the name of their restaurant, Salty Secrets, was meant to encourage their fellow <em>MKR</em> contestants to share little-known facts about themselves.</p> <p>“Do you want to hear about salty secrets from us?” Manu asked the table.</p> <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-permalink="https://www.instagram.com/reel/CxaP02IBB8q/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/reel/CxaP02IBB8q/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank" rel="noopener">A post shared by MKR (@mykitchenrules)</a></p> </div> </blockquote> <p>“The salty secret is Colin and I started on the wrong foot. Because when I started TV, most chefs in the industry thought I’d sold my soul.”</p> <p>Colin added, “I said he’s sold out.”</p> <p>Explaining the criticism, Manu said, “They said I was no longer a chef, I was a TV celebrity.”</p> <p>They went on to say that their feud made working together very difficult in the early years when Colin joined the <em>MKR</em> team, </p> <p>“I got told, ‘Oh we’re going to bring in a new chef - Colin Fassnidge.’ And I went, ‘What?! The guy hates my guts and I hate his guts’,” Manu said.</p> <p>Colin added. “So day one of <em>MKR</em>, I turn up and they’re like ‘Have you met Manu?’ And I was like, ‘S***’."</p> <p>“We did the season. It was a tough learning curve for me.”</p> <p>Manu explained that it wasn't until the end of the first episode that they resolved their differences and became friends. </p> <p>“So we finished the show, I went into my room, he went into his,” he said.</p> <p>“And suddenly I heard [knocks on table], open my room and he went ‘I would like to apologise for being an a***hole.’</p> <p>“And we’ve been good friends ever since!”</p> <p><em>Image credits: My Kitchen Rules</em></p>

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7 clear signs you might have an unhealthy gut

<h2>The mighty gut health benefits of bacteria</h2> <p>Your gastrointestinal, or GI, tract is inhabited by microbes collectively called the microbiome, which includes bacteria, fungi, and even viruses. Though it sounds gross and maybe even unhealthy, it’s actually the complete opposite. Gut bacteria perform many important functions in the body including aiding the immune system; producing the feel-good brain chemical serotonin; making energy available to the body from the food we eat; and disposing of foreign substances and toxins, according to dietitian Lisa Dreher. Though most of us have a mixture of good and bad bacteria, sometimes the bad guys get the upper hand, causing dysbiosis, or an imbalance in gut bacteria, which can play a role in a number of health conditions.</p> <h2>Your stomach doesn’t feel right</h2> <p>Diarrhoea, constipation, bloating, nausea and heartburn are classic symptoms of problems with gut health. “Gastrointestinal discomfort – especially after eating carbohydrate-rich meals – can be the result of poor digestion and absorption of carbohydrates,” Dreher says. Reflux, inflammatory bowel disease, irritable bowel syndrome, and colitis have all been linked to an imbalance in the microbiome.</p> <h2>You have a hankering for certain foods</h2> <p>Craving foods, especially sweets and sugar, can mean you have an imbalance of gut bacteria. Although unproven, some experts believe that if there’s an overgrowth of yeast in the system, which might happen after a course or two of antibiotics where you wipe out all the good bacteria, then that overgrowth of yeast can actually cause you to crave more sugar.</p> <h2>The scale is going up or down</h2> <p>Certain types of gut bacteria can cause either weight loss or weight gain – especially when they colonise in the small intestine, a condition called SIBO (small intestine bacterial overgrowth). Too many microbes in the small intestines can mess with gut health by interfering with absorption of vitamins, minerals, and fat. “If you’re not able to digest and absorb fat normally, you can actually see some weight loss,” Dreher says. Other types of bacteria have been linked to weight gain, as certain microbes are able to harvest more calories from foods than others.</p> <h2>You’re anxious or feeling blue</h2> <p>Roughly 80 to 90 per cent of serotonin, a neurotransmitter that affects mood, social behaviour, sleep, appetite, memory and even libido, is produced in the gut. When less serotonin is produced, it can negatively impact mood. “Gut imbalances of the microbiome can trigger depressive symptoms,” says physician Dr Todd LePine.</p> <h2>You’re not sleeping well</h2> <p>Not having enough serotonin can lead to bouts of insomnia or difficulty getting to sleep, according to Dreher. And Dr LePine says chronic fatigue and symptoms of fibromyalgia can be tied to gut bacteria imbalances as well.</p> <h2>Your skin is acting up</h2> <p>Skin rashes and eczema, a chronic condition characterised by inflamed and itchy red blotches on the skin, can be a sign of poor gut health because they develop when there is an imbalance in gut bacteria, according to Dr Victoria Maizes, a professor of medicine, family medicine and public health at the University of Arizona.</p> <h2>You have an autoimmune condition</h2> <p>An imbalance in the microbiome can cause more than just GI symptoms. According to Dr LePine, diseases affecting the immune system, known as autoimmune diseases, can also indicate an imbalance. “Rheumatoid arthritis and multiple sclerosis are tied in with imbalances in gut bacteria,” he says.</p> <h2>How to build better gut health</h2> <p>Eating right is the first step in improving gut health. In fact, the types of foods we eat can change our microbiome in as little as 24 hours, according to Dr Ali Keshavarzian, a professor of medicine and director of the Division of Digestive Diseases and Nutrition at Rush University Medical Center in Chicago.</p> <p>To feed your good bacteria and starve the less desirable bacteria, swap out processed foods, breads, and pastas for plants, fruits, seeds, and nuts. And consider adding fermented foods into your diet, including yoghurt containing live, active cultures, kombucha, tepache, kimchi, and kefir, which naturally contain probiotics, or healthy bacteria. It’s also a great idea to fill up on prebiotic foods, which actually feed the good bacteria. Try leeks, asparagus, onions, garlic, chicory, oats, soybeans, and Jerusalem artichokes.</p> <p>Lastly, avoid unnecessary use of antibiotics. “Any time you take an antibiotic, you’re going to knock out a lot of the healthy bacteria,” says Dr Maizes. If you must take antibiotics, consider taking a probiotic supplement to help maintain a healthy and balanced bacterial community in your gut.</p> <p><em>This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/7-clear-signs-you-might-have-an-unhealthy-gut" target="_blank" rel="noopener">Reader's Digest</a>.</em></p> <p><em>Images: Getty</em></p>

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Why friendships could be good for your gut

<p dir="ltr">As well as being good for our mental health, it seems that having plenty of friends can be good for the health of our gut, a new study says.</p> <p dir="ltr">Scientists looked at a group of Rhesus Macaques living on Cayo Santiago, an island off the coast of Puerto Rico, and found that the more sociable primate had more beneficial bacteria and less harmful bacteria than less social monkeys.</p> <p dir="ltr">To measure just how social the monkeys were, the researchers measured the time each monkey spent grooming or being groomed by others, as well as the number of grooming partners they had.</p> <p dir="ltr">“Macaques are highly social animals and grooming is their main way of making and maintaining relationships, so grooming provides a good indicator of social interactions,” Dr Kali Watson, a cognitive scientist at the University of Colorado, said.</p> <p dir="ltr">They also collected faecal samples from the monkeys and performed DNA sequencing to measure the composition and diversity of gut microbes that were present.</p> <p dir="ltr">“Engagement in social interactions was positively related to the abundance of certain gut microbes with beneficial immunological functions, and negatively related to the abundance of potentially pathogenic members of the microbiota,” Dr Philip Burnet, who researches the influence of the gut microbiome on brain health at the University of Oxford, said.</p> <p dir="ltr">They found that the most sociable monkeys had higher levels of protective bacteria, including <em>Faecalibacterium</em>, which has anti-inflammatory properties, and <em>Prevotella</em>, which has been associated with better immunity against pathogens and anti-inflammatory effects.</p> <p><span id="docs-internal-guid-0dd63408-7fff-3ddf-b8be-419de6dceec8"></span></p> <p dir="ltr">Meanwhile, bacteria such as <em>Streptococcus</em>, which cause diseases such as strep throat and pneumonia, were found in greater abundance in the less social monkeys.</p> <p dir="ltr"><img src="https://oversixtydev.blob.core.windows.net/media/2022/12/monkey-guts1.jpg" alt="" width="1280" height="720" /></p> <p dir="ltr"><em>Image: Frontiers Press</em></p> <p dir="ltr">As for why this happens, the researchers proposed that it may be to do with the transmission of bacteria through physical contact, such as grooming.</p> <p dir="ltr">“The relationship between social behaviour and microbial abundances may be the direct result of social transmission of microbes, for example through grooming,” Dr Katerina Johnson, a researcher at the University of Oxford, said. </p> <p dir="ltr">“It could also be an indirect effect, as monkeys with fewer friends may be more stressed, which then affects the abundance of these microbes. </p> <p dir="ltr">“As well as behaviour influencing the microbiome, we also know it is a reciprocal relationship, whereby the microbiome can in turn affect the brain and behaviour.”</p> <p dir="ltr">The millions of bacteria, fungi and other microorganisms that live in our gut - and make up our <a href="https://www.oversixty.com.au/health/mind/your-gut-s-second-brain-may-have-evolved-before-your-head-s-brain">gut microbiome</a> - have become an area of interest for researchers, particularly when it comes to digestive health and the influence it has on our nervous system, in a relationship called the <a href="https://www.oversixty.com.au/health/mind/how-gut-bacteria-could-affect-your-mental-health">‘gut-brain axis’</a>.</p> <p dir="ltr">Previous studies have shown that the levels of different species of these organisms in our guts have been linked to depression, schizophrenia and even autoimmune conditions such as Crohn’s disease and colitis. The gut even creates neurotransmitters, hormones and other molecules the brain needs.</p> <p dir="ltr">With this study finding that being social can influence our gut, which in turn can influence our health more generally, it shows just how crucial social interactions are for our health.</p> <p dir="ltr">Dr Robin Dunbar, a psychology professor at the University of Oxford, said: “As our society is increasingly substituting online interactions for real-life ones, these important research findings underline the fact that as primates, we evolved not only in a social world but a microbial one as well.”</p> <p dir="ltr">The researchers published their findings in the journal <em><a href="https://doi.org/10.3389/fmicb.2022.1032495" target="_blank" rel="noopener">Frontiers in Microbiology</a></em>.</p> <p dir="ltr"><span id="docs-internal-guid-2a928ab1-7fff-d510-19e0-817d118030bc"></span></p> <p dir="ltr"><em>Image: Frontiers Press</em></p>

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This little known bacteria could revolutionise your gut health

<p>From associations with our mental health to affecting our weight or risk of cancer and other conditions, the trillions of bacteria, fungi and viruses living on our skin and inside our bodies play a significant role in our overall health.</p> <p>Most of these bacteria, fungi, and viruses, referred to as microbes, live in our intestines in a “pocket” called the cecum, and are collectively referred to as the gut microbiome.</p> <div id="firstFloatAd"> <div data-fuse="21752497249" data-fuse-code="fuse-slot-21752497249-1" data-fuse-zone-instance="zone-instance-21752497249-1" data-fuse-slot="fuse-slot-21752497249-1" data-fuse-processed-at="2366"> </div> <div data-fuse="21924055733" data-fuse-code="fuse-slot-21924055733-1" data-fuse-zone-instance="zone-instance-21924055733-1" data-fuse-slot="fuse-slot-21924055733-1" data-fuse-processed-at="2366"> </div> </div> <p>But, out of the roughly 1,000 species of bacteria living in our bodies, one stands out for its role in helping with Crohn’s disease and irritable bowel syndrome, as well with bloating and general discomfort: a strain of bacteria called <em>Akkermansia muciniphila</em>.</p> <p>This probiotic strain has been the subject of plenty of scientific research, with several studies finding that <em>Akkermansia </em>plays a role in lessening inflammation and helping with weight regulation.</p> <p>Dr Colleen Cutcliffe, a microbiologist and the cofounder and CEO of Pendulum Therapeutics, tells <em>OverSixty </em>that our gut contributes to a range of our bodily functions and issues.</p> <p><em>Akkermansia</em>, which is the first new genus to be used as a probiotic in 50 years, is also the only genus of bacteria that lives in the lining of our gut – giving it an incredibly important role in many facets of our health.</p> <p>“What’s been discovered is that your gut plays a role in a lot more than just your gut issues – it also plays a role in how you metabolise foods; your gut is even linked to your brain and it can change what foods you crave,” Dr Cutcliffe explains.</p> <p>“You can think about your gut like this big tube, and the tube has this fence on the outside of it. And I think about my fence in my backyard – when I first moved into my house, it was a brand new wooden fence and all the planks were really strong.</p> <p>“But through weather and ageing and time, those planks can start to wear down and you might even lose the glue between the planks and a plank falls down, and that’s really bad because now your yard is exposed to the outside world.</p> <p>“Well, your gut lining is sort of the same thing. And there’s literally a fence and there are these planks that are held up, and <em>Akkermansia </em>is a strain that literally lives right at that fence, and its job is to make sure that, as those planks wear out, that it’s replacing them with new planks.”</p> <p>With the levels of <em>Akkermansia </em>in our gut and the diversity of different microbes in our gut declining as we age and as a result of stress, menopause or even changes to our circadian rhythm from travelling between time zones, effects can manifest in a variety of ways.</p> <p>“Some people get allergies as they get older, their metabolism slows down, they experience more inflammatory responses, or their immune system feels like it’s not quite as strong,” Dr Cutcliffe says.</p> <p>“Now people will start to look at ‘Is there something depleted in my gut microbiome that I could be taking to improve my health?’ That’s what this new science is all about.”</p> <p><img src="https://oversixtydev.blob.core.windows.net/media/2022/10/1280Wesley_Akkermansia_Kitchen_Pill_In_Hand0981.jpg" alt="" width="1280" height="720" /></p> <p><strong>An anaerobic puzzle</strong></p> <p>While there is plenty of evidence for the benefits of <em>Akkermansia</em>, there have been some key issues in getting it into our bodies to help those who need a bacterial boost.</p> <p>After more than 15 years, no one had figured out how to grow these tiny bacteria in commercial quantities – and the only effective way of increasing the amount of <em>Akkermansia </em>in people has been through a faecal transfer, where faecal matter from a healthy person is given to another via oral capsules or during a colonoscopy.</p> <p>The issue stems from the difficulty in growing the bacteria, as it thrives in the lining of our gut, where there is a total absence of oxygen.</p> <p>“In the gut, there’s no oxygen,” Dr Cutcliffe explains, adding that growing <em>Akkermansia </em>is similar to brewing beer or turning grape juice into wine.</p> <p>“So what that means is you can’t have a single molecule of oxygen in this big vat, or the whole batch of bacteria dies.”</p> <p>When they couldn’t find suppliers to manufacture <em>Akkermansia </em>without the bacteria arriving dead, Dr Cutcliffe and her team had to come up with their own process, working with leading technology and research institutions around the US to create a special oxygen-free lab where <em>Akkermansia </em>could be grown without exposure to any oxygen at all.</p> <p>“We ended up having to create a plant that is an end-to-end closed system that doesn’t let oxygen into it,” she says.</p> <p>“It’s like when you get a new recipe to cook a meal, and then all of a sudden you realise you also have to now make the pots.”</p> <p>Fast forward to today, and Pendulum has created its very own patented strain of <em>Akkermansia </em>that you won’t find anywhere else – and you can take it in capsule form.</p> <p>Unlike faecal transplants, which Dr Cutcliffe describes as “taking the whole kitchen sink and throwing it at you”, the capsules only contain <em>Akkermansia</em>, making them a more targeted, regulated and easily monitored treatment.</p> <p><img src="https://oversixtydev.blob.core.windows.net/media/2022/10/1280Akkermansia_Foods.jpg" alt="" width="1280" height="720" /></p> <p><strong>The story of <em>Akkermansia </em>starts with an infant’s microbiome</strong></p> <p>After earning a PhD in biochemistry and microbiology, Dr Cutcliffe was inspired to start Pendulum and work on <em>Akkermansia </em>after her eldest daughter, Anabella, was born prematurely and given antibiotics as a preventative measure to protect her from infections.</p> <p>“My older daughter was born almost two months premature,” she recalls.</p> <p>“And when you have a baby that’s born that early, you get to hold them for a couple of seconds and then they’re taken to intensive care. Anabella spent the first few months of her life in intensive care, hooked up to all these machines and also receiving multiple doses of antibiotics.</p> <p>“And one of the things I noticed about her as she started elementary school was that she had food sensitivities that the rest of us did not have, and her metabolism was a little bit different from everybody else’s.”</p> <p>At the same time, Dr Cutcliffe and her co-founders were considering starting Pendulum when she came across two papers that showed that children taking lots of antibiotics were more prone to conditions such as obesity, diabetes, ADHD, allergies, and coeliac disease.</p> <p>“So reading these papers, really, for me, it all came together,” she says.</p> <p>“I realised, ‘Oh my gosh, my daughter’s early start to life where she took these antibiotics, which completely kill your entire microbiome, have set her on a path where she’s depleted her microbiome and she’s potentially going to end up with all these chronic illnesses.</p> <p>“This was my issue that made me really want to start the company; to help her get back those strains so that she wasn’t going to be facing this life of depletion and chronic illnesses.”</p> <p>Now her whole family takes <em>Akkermansia </em>capsules – and even her dog has had a try!</p> <p>“For me, personally, I think it’s so important that that fence stay strong that I want to make sure my family has it,” she says.</p> <p>“And I do think that, fundamentally, all of us would benefit from making sure we have enough of this strain which is monitoring that fence, and especially as we age.”</p> <p><img src="https://oversixtydev.blob.core.windows.net/media/2022/10/1280PGC_Bottle_Homepage2_V1.jpg" alt="" width="1280" height="720" /></p> <p><strong>How can it help me?</strong></p> <p>Even if you don’t experience noticeable issues with your gut, you can still benefit from taking <em>Akkermansia</em>.</p> <p>Due to the important role our gut microbiome plays in digestive health, the levels of essential chemical messengers in our brains, and even our skin health, Dr Cutcliffe explains that those taking the probiotic have experienced some surprising results.</p> <p>“People start taking it and they’re able to oftentimes eat foods that they weren’t able to eat before and their metabolism is stronger,” she says.</p> <p>“They don’t get the post-lunch slump, they have more sustained energy throughout the day, so I think all these things are related to your body metabolising sugars better.”</p> <p>Another surprising outcome has been related to cravings, with many Pendulum customers reporting reduced cravings for sugar, while a growing number of people have seen benefits for their skin, including treating acne and eczema.</p> <p>“This is probably related to the inflammatory response,” Dr Cutcliffe explains.</p> <p>“So even though the acne shows up on your face, it’s really the inflammatory system underneath your skin that’s causing acne in a lot of cases.</p> <p>“So if you can strengthen your gut so that you don’t have these things going into your bloodstream, causing your inflammatory response to go up, people are actually seeing better skin outcomes.”</p> <p>Pendulum’s <em>Akkermansia </em>is now available as a daily probiotic in Australasia and can be purchased as single bottles or at a discount as a monthly subscription through Pendulum’s <a href="https://pendulumlife.co.nz/Akkermansia" target="_blank" rel="noopener">website</a>.</p>

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5 best yoga poses for a healthier gut, from a registered yoga teacher

<h2>Finding relief</h2> <p>When you experience digestive issues, you might try pretty much anything for relief – whether it’s a specific diet, cutting down on dairy or maybe taking some probiotics. There are a lot of ways you can work to ease discomfort and get things moving more regularly. Exercise, for example, can offer a lot of relief; in fact, a 2015 peer-reviewed study in the journal Evidence-based Complementary and Alternative Medicine even found that yoga can help people manage the primary and secondary symptoms of irritable bowel syndrome (IBS).</p> <h2>Big Toe Pose II (padangustasana)</h2> <p>“This posture is geared toward regulating the kidney meridian,” Monal says. “The kidneys are a vital organ for containing and filtering blood, and when regulated properly contribute to our overall energy levels.” We sure like the sound of that.</p> <p>Monal adds that you can try this pose standing, or lying down. If you lie down while you do it, Monal suggests you “place a blanket, bolster or block beneath the lifted leg to support the lengthening of the inner leg from the inner arch of the foot, to the inner knee, to the inner groin.” She adds: “Your inhales and exhales should be sent toward the location of your kidneys in the lower back region, just below the diaphragm.”</p> <h2>Supported Headstand (Salamba Sirsasana A)</h2> <p>Monal recommends trying inversions, such as a headstand, for gut relief. She says they provide an “anti-gravity effect” to your organs and surrounding tissues, which can offer “physiological support and benefits for one’s visceral organs.” (The visceral organs are the body’s soft organs, such as the heart, lungs, and liver. Most visceral organs are housed within the body’s core – that is, the chest and abdomen.)</p> <h2>Full Wheel (Urdhva Dhanurasana)</h2> <p>Monal says that when it’s done right, the full wheel pose creates space for something called motility, when organs can move around and slide along one another. “Deep backbends help to lengthen the tissues and muscles which surround the gut,” Monal says, adding that “it is helpful to stretch the walls of the abdominal region which house the internal organs.”</p> <h2>Supine Twist</h2> <p>“Similar to backbends, twists can contribute to yoking the organs of the gut to achieve an optimal state of motility,” Monal says. “Proper gut health also aids in efficient absorption and digestion of food and nutrients.”</p> <p>Monal notes that you should twist toward the right first, followed by the left, as this follows the direction of digestion through your intestines. Also important is understanding right from left in yoga twisting poses: “Always think about which way your belly is turning, not where your knees are going.”</p> <h2>Child’s Pose</h2> <p>“Once the organs have space to move around, doing the opposite…compressing or squeezing the organs (in an intentional manner) and then letting it go has positive effects in allowing optimal circulation through the gut,” Monal says. “It’s like a cleansing and purifying process through churning of the visceral organs.” (Sounds kind of amazing, doesn’t it?)</p> <p>She adds that you can also try variations of child’s pose targeted to compress the viscera, including putting your knees together or placing your fists or a rolled blanket into the front of the abdomen, just below the naval. “Deep breathing sent into the abdomen and lower back should accompany this practice,” Monal says.</p> <h2>Practicing yoga for gut health</h2> <p>No one yoga move is going to be a quick fix for digestive issues. Mondal says to keep in mind that these poses “should be done consistently in practice, not just when you are experiencing gut distress.” And even if you don’t suffer with a chronic issue like IBS, Mondal emphasises that “proper gut health isn’t only for those who experience gut distress – it really is for everyone on a regular basis.”</p> <p><strong>This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/5-best-yoga-poses-for-a-healthier-gut-from-a-registered-yoga-teacher" target="_blank" rel="noopener">Reader's Digest</a>.</strong></p> <p><em>Image: Shutterstock</em></p>

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7 signs you’re drinking too much coffee

<h2>You feel anxious</h2> <p>Ruminating about an upcoming event or deadline can fuel your desire to grab a comforting mug of coffee. Yet, the National Institute of Mental Health in the US recommends that people who suffer from anxiety avoid caffeine. Why? Drinking too much coffee can actually worsen the effects of anxiety, either by robbing you of proper sleep or triggering your flight or fight response. In a 1990 study published in Psychosomatic Medicine, 25 men were given a moderate dose of caffeine or a placebo before a stressful task. The men, who were all regular coffee drinkers, had higher blood pressure, stress hormones, and about double the reported stress level with the caffeine compared with the placebo.</p> <h2>Your stomach hurts</h2> <p>You may associate stomach pains with spoiled food or PMS cramps. You should add your morning cuppa to that list as well. In 2017, European scientists found that certain compounds in coffee stimulate the secretion of stomach acid by your stomach cells. Taking an over-counter medication like Tums can neutralise the acid short-term, but if you suspect drinking too much coffee is making your stomach hurt, think about changing your coffee consumption habits.</p> <h2>Your heart is racing</h2> <p>The feeling that your heart is beating too fast can be frightening. It may feel like your heart is trying to escape from your ribcage. These heart palpitations can be caused by the consumption of too much coffee and caffeine, nicotine, and even alcohol. In some cases, a racing heart can lead to dizziness and even fainting spells. According to a 2017 study in the journal Frontiers in Psychiatry, 94 per cent of doctors recommend patients experiencing the fluttering heart beats stop consuming caffeine.</p> <h2>You have diarrhoea</h2> <p>Most people know that coffee can help keep you regular, thanks to its laxative properties. Drink more than two or three cups a day, though, and you might get diarrhoea, according to the International Foundation for Gastrointestinal Disorders. If you find your bathroom issues become unmanageable, the IFFGD recommends gradual withdrawal from caffeine.</p> <h2>You can’t sleep</h2> <p>Insomnia can be a telltale sign of too much coffee. Even if you swear coffee doesn’t have any effect on you, this tasty drink can still wreak havoc on your sleep cycle. Coffee’s half-life is five hours, according to the American Academy of Sleep Medicine. That means it can take several more hours for the stimulant to completely leave your system. This can increase the number of times you wake up during the night, and decrease overall time asleep. To solve this problem, try to drink that last cup of coffee no later than noon.</p> <h2>You’ve got the jitters</h2> <p>Coffee makes you feel more alert, but sometimes that feeling turns into too much of a good thing. This is where the jitters come in. Caffeine speeds up your central nervous system, causing you to feel jumpy. Skip that fourth cup and stop the shakes.</p> <h2>You get headaches</h2> <p>A moderate amount of caffeine helps relieve a headache, by helping pain-relief medications work better, according to a study in The Journal of Headache and Pain. That’s why you’ll find caffeine as an ingredient in many over-the-counter headache drugs. However, if you drink too much coffee for a sustained amount of time (getting a daily excess of 500 mg of caffeine, or the equivalent of five cups of coffee), you can go through caffeine withdrawal. The symptoms include headaches and fatigue, found Johns Hopkins researchers. Slowly decrease your caffeine intake – and look at all the possible sources in your diet, including coffee, headache drugs, tea, soft drink, and energy drinks.</p> <p><strong>This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/7-signs-youre-drinking-too-much-coffee" target="_blank" rel="noopener">Reader's Digest</a>. </strong></p> <p><em>Image: Shutterstock</em></p>

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5 worst habits that cause an unhealthy gut

<h2>5 habits that cause an unhealthy gut</h2> <p>Your gut is a lot more important for your overall health than you probably realise. In fact, research shows that maintaining a health gut microbiome is key to supporting numerous everyday functions of the body, and can decrease your risk of chronic diseases. That’s why it’s important to make sure you’re doing all you can to support your gut microbiome, and avoiding habits that hurt your gut health. Along with increased symptoms of depression, anxiety as well as gastrointestinal issues, your body is more prone to getting sick and even developing autoimmune diseases.</p> <p>Reader’s Digest spoke with dietitian Patricia Kolesa about habits that hurt your gut health and small lifestyle tweaks to make that will benefit your gut microbiome for the long run.</p> <h2>1. Not drinking enough water</h2> <p>“Water helps deliver the nutrients from your food to different parts of the body and aids in removing waste,” says Kolesa. According to the Australian Government’s Health Direct website, the amount of water that someone should drink varies greatly from person to person as it depends on how each individual’s metabolism works, what the temperature is, what they eat, their age and whether they have a medical condition. But it’s especially important for children and older people to drink enough water.</p> <p>“We get about one fifth of the water we need from food and the rest from drinking fluids. The body gets rid of water throughout the day through breathing and sweating, as well as by going to the toilet. As a general rule, men need about 10 cups* of fluids every day and women need about 8 cups* (add another cup a day if you are pregnant or breastfeeding),” states the website.</p> <p>“Without adequate hydration, toxins can build up in the body and run the risk of dehydration and/or constipation,” says Kolesa. To increase your water intake throughout the day, Kolesa suggests:</p> <ul> <li>Use a water bottle with a fluid intake tracker to stay motivated</li> <li>Keep your water bottle nearby while you work so you’re reminded to take a sip</li> <li>Add lemon, limes or cucumbers to your water to give it a new, refreshing flavour</li> <li>Brew yourself a cup of hot decaffeinated tea at night.</li> </ul> <p>*(250ml)</p> <h2>2. Not consuming enough pre- and probiotics</h2> <p>“Probiotics are the ‘good bacteria’ found in your gut,” says Kolesa. “Probiotics can change intestinal bacteria to balance your gut flora. This boosts your immunity and overall gut health because the probiotics from your food are added to the gut. Prebiotics are non-digestible components to encourage the growth of healthy bacteria in your gut. When taken together, prebiotics and probiotics can improve gut health.”</p> <p>Kolesa says adding in a balance of prebiotic foods (such as whole grains and a variety of fruit and vegetables) and probiotics (fermented foods and cultured yoghurts, for example) is a great place to start. As for taking supplements, Kolesa suggests talking to a registered dietitian before making the investment.</p> <h2>3. Not eating enough during the day</h2> <p>It may seem convenient to skip a meal during the day, but according to Kolesa, it’s high on the list of habits that hurt your gut health. “When we don’t eat enough or skip meals, we tend to gravitate towards quick foods to fill the void of hunger,” she says. “This might look like fast food, sweet snacks or energy-dense foods. More often than not, this results in more mindless eating that can turn into a build-up of unhealthy bacteria in the gut.”</p> <p>Kolesa says to aim for eating a balanced meal every three to four hours. Eating a variety of small snacks that include fibre, protein and healthy fats can help you feel full, and keep your gut happy.</p> <h2>4. Drinking too much alcohol</h2> <p>Unfortunately, research shows drinking too much alcohol can negatively affect the microbiota in the gastrointestinal tract (GIT). A review in Alcohol Research found that alcohol-induced changes in the GIT alter microbiota composition and contribute to alcohol-induced oxidative stress, which increases the development of alcoholic liver disease as well as other diseases like gastrointestinal cancers. Alcohol causes cell death when consumed, which changes the composition of the intestine and overwhelms the GIT. This results in intestinal and other organ damage, and the potential development of chronic diseases.</p> <h2>5. Not eating a high-fibre diet</h2> <p>Australian government guidelines recommend consumers get at least 25 to 30 grams of fibre a day (25g for women; 30g for men), but most of us don’t get the fibre intake we need, which research shows can negatively affect the health of the gut microbiome.</p> <p>“The more healthy bacteria you have in your gut, the better it is for your health,” says Kolesa. “Some emerging studies are showing fibre as a possible contributor to diversity in gut microbiota. The two types of fibre are soluble and insoluble fibre. Soluble fibre (found in oats, legumes, fruit, vegetables and seeds) attracts water and slows digestion, allowing you to feel fuller for longer. It also helps to feed the good bacteria in the gut. Insoluble fibre (found in high-fibre breads and cereals, the outer skins of fruit and vegetables, and in nuts and seeds) adds bulk to the stool and helps food pass better through the stomach and intestines.”</p> <p>Kolesa suggests finding ways to increase your fibre intake to feed that gut bacteria, like choosing whole grains and adding more high-fibre foods into your meals such as legumes, fruit and vegetables.</p> <p>To get enough fibre every day, Cancer Council Australia recommends that you should eat:</p> <ul> <li>at least 4 serves of wholegrain or wholemeal foods every day (or ensure about half of your daily serves of breads and cereals are wholegrain or wholemeal varieties)</li> <li>at least 2 serves of fruit daily</li> <li>at least 5 serves of vegetables daily including legumes (also known as ‘pulses’)</li> <li>wholefoods rather than dietary fibre supplements, as the benefits of fibre from food may be from the combination of nutrients in food working together.</li> </ul> <p>However, increasing fibre may not be wise for someone with conditions like IBS, so Kolesa suggests talking with a doctor and registered dietitian to determine the amount of fibre that works for your specific body’s needs.</p> <p><strong>This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/5-worst-habits-that-cause-an-unhealthy-gut" target="_blank" rel="noopener">Reader's Digest</a>.</strong></p> <p><em>Image: Shutterstock</em></p>

Body

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These 60 gut microbes have evolved alongside humans since we first left Africa

<p>When homo sapiens made their way out of Africa, they were carrying tiny little friends with them.</p> <p>A new study has shown those same friends – gut bacteria – have been evolving, or “codiversifying,” alongside us for the last couple of hundred thousand years.</p> <p>As well as allowing us to understand more about ourselves, it’s hoped the new research will also give us more information on how to treat microbiome-based diseases or create new therapies.</p> <p>The study – published in Science – looked at the differences and similarities between our closest bacterial friends in 1225 humans living around the world. The team found 59 bacterial species, and one archaeon, that have evolved in parallel with humans. (An archaeon are a domain of single-celled organism, originally thought to be bacteria, but are now known to be more similar to eukaryotes – multi-cellular organisms like us.)</p> <p>The human gut microbiome contains hundreds of species of bacteria, and many of the most prominent species are found in people worldwide, says Andrew Moeller, an evolutionary biologist at Cornell University in an accompanying paper. “Gut bacterial communities are not haphazard collections of bacteria but reflections of the distinct ancestries of human populations.”</p> <p>However, within microbial species, some strains can show remarkable genetic diversity between specific human populations. Whether or not this diversity arose through a shared evolutionary history between humans and their microbes hasn’t yet been fully understood.</p> <p>Max Planck Institute for Biology microbiologist Taichi Suzuki and his team evaluated 1225 people living in Gabon, Vietnam, and Germany and discovered 60 microbial strains that, between and within countries, have evolutionary histories that indicates codiversification.</p> <p>The team also found that the species displaying the strongest codiversification appear to have also independently evolved traits such as oxygen and temperature intolerance and reduced genomes, which means they really are stuck with us – also known as host dependency.</p> <p>“The list of human health conditions linked to the microbiome ranges from malnutrition to allergies and cardiovascular disease,” the team write in their new paper.</p> <p>“An awareness of differences in gut microbial strains between populations has already led to the notion that probiotics for treating malnutrition should be locally sourced.</p> <p>“The microbiome is a therapeutic target for personalized medicine, and our results underscore the importance of a population specific approach to microbiome-based therapies.”  </p> <p><strong>This article originally appeared on <a href="https://cosmosmagazine.com/people/these-60-gut-microbes-have-evolved-with-us-for-200000-years-africa/" target="_blank" rel="noopener">cosmosmagazine.com</a> and was written by Jacinta Bowler.</strong></p> <p><em>Image: </em><em>López et al. 2015</em></p>

Travel Trouble

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"Probably the most gutting way to finish a game”

<p dir="ltr">Just a few seconds of gameplay have put the Bledisloe Cup out of reach of the Wallabies yet again after losing to the All Blacks by just two points following a controversial call from the referee.</p> <p dir="ltr">The Australian team had recovered from an 18-point deficit to lead 37-34 with just a minute left on the clock.</p> <p dir="ltr">When they were awarded a penalty just five metres from the goal line, the Wallabies chose Bernard Foley to take the kick, with referee Mathieu Raynal warning him not to use delaying tactics.</p> <p dir="ltr">As the clock ticked down on the final 60 seconds of the match, Raynal penalised Foley for time wasting, giving the All Blacks a free kick.</p> <p dir="ltr">“I say to your player, I say switch on the time and you play immediately and he wait, he wait, he wait, so that’s a scrum for the All Blacks,” Raynal told stand-in captain Nic White.</p> <p dir="ltr">Raynal’s call drew criticism from the commentators, with Stan Sport commentator Tim Horan describing the call as “ridiculous”.</p> <p dir="ltr">"I thought it was a disgraceful decision from the referee," Horan told Nine.</p> <p dir="ltr">"There's 90 seconds left in the game and he cracked under pressure, in one of the biggest games here in Australia.</p> <p dir="ltr">"It's a disgraceful decision and World Rugby need to look at it.</p> <p dir="ltr">"The big referees make decisions at that late part of the game and are calm about it.</p> <p dir="ltr">The All Blacks then used the penalty to their advantage, with fullback Jordie Barrett scoring and securing victory for the Kiwis.</p> <p dir="ltr">With a final score of 39-37, the All Blacks have continued the winning streak they’ve held since 2003.</p> <p dir="ltr">The loss devastated the Aussies, as fullback Andrew Kellaway described it as a “hard one to swallow” and captain James Slipper added that they “just fell short”.</p> <p dir="ltr">“Absolutely gutted,” Slipper said.</p> <p dir="ltr">“I actually don’t know what to say but we really wanted to put in a performance tonight and we just fell short there.</p> <p dir="ltr">“That is probably the most gutting way to finish a game in my opinion.”</p> <p dir="ltr"> Wallabies coach Dave Rennie also shared his players’ disappointment.</p> <p dir="ltr">"I'm gutted for our men because I reckon we deserved better," he said.</p> <p dir="ltr">"It was a hell of a game of footy.”</p> <p><span id="docs-internal-guid-663bfb33-7fff-dc52-da37-b0ea8cd63add"></span></p> <p dir="ltr">The Bledisloe Cup will see the Wallabies jet off to Auckland for their next match against the All Blacks to face them once again on Saturday, September 24.</p> <p dir="ltr"><em>Image: Getty Images</em></p>

News

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Wooden shipwrecks turn out to be thriving habitats for seafloor microbiomes

<p>The ocean floor is a graveyard to over three million shipwrecks, most of them made of wood. While they do alter the microbial habitat of the seafloor, new research has found that the impact is not all bad, and that they may even boost productivity.</p> <p>“Microbial communities are important to be aware of and understand because they provide early and clear evidence of how human activities change life in the ocean,” says author Dr Leila Hamdan of the University of Southern Mississippi, US.</p> <p>A study on the microbial life around two 19th-century shipwreck sites in the Gulf of Mexico investigates the diversity among these human-made habitats. Samples of biofilms were collected using pieces of pine and oak placed at the shipwreck, and up to 200 metres away from the shipwreck. After fourth months, microbes were measured using gene sequencing, including all bacteria, archaea and fungi</p> <p>“Ocean scientists have known that natural hard habitats, some of which have been present for hundreds to thousands of years, shape the biodiversity of life on the seafloor,” says Hamdan. “This work is the first to show that built habitats (places or things made or modified by humans) impact the films of microbes (biofilms) coating these surfaces as well. These biofilms are ultimately what enable hard habitats to transform into islands of biodiversity.”</p> <p>The results showed that bacteria preferred oak over pine, but that the type of wood had less impact on archaea or fungi diversity. Diversity also varied depending on the proximity to the wreck site, where surprisingly, the greatest diversity was not at the wreck site, but peaked at 125 metres away. The depth of the water, and proximity to a nutrient source like the Mississippi River delta, also played a part in the distribution of biofilms.</p> <p>Though this study informs on wooden shipwrecks and the impact on microbial diversity, there are also thousands of oil and gas platforms and oil pipelines in the Gulf of Mexico alone that warrant further research to understand their microbial impacts too.</p> <p>“While we are aware human impacts on the seabed are increasing through the multiple economic uses, scientific discovery is not keeping pace with how this shapes the biology and chemistry of natural undersea landscapes,” says Hamdan. “We hope this work will begin a dialogue that leads to research on how built habitats are already changing the deep sea.”</p> <p><strong><em>This article originally appeared on <a href="https://cosmosmagazine.com/science/biology/shipwrecks-habitats-microbiomes/" target="_blank" rel="noopener">cosmosmagazine.com</a> and was written by Qamariya Nasrullah.</em></strong></p>

Cruising

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Junk food linked to gut inflammation

<div class="copy"> <p>Studies show how a diet high in fat and sugar impairs immune cell function.</p> <p>The impact of diet on health is really a no-brainer – even leading to calls for GPs to prescribe fruit and vegetables before writing out a drug prescription.</p> <p>Now, US researchers report in the journal <em>Cell Host &amp; Microbe</em> that they’ve found a mechanism to explain how obesity caused by an unhealthy junk food diet can induce inflammation in the gut.</p> <p>“Our research showed that long-term consumption of a Western-style diet high in fat and sugar impairs the function of immune cells in the gut in ways that could promote inflammatory bowel disease or increase the risk of intestinal infections,” says lead author Ta-Chiang Liu, from Washington University.</p> <p>This has particular relevance for Crohn’s disease – a debilitating condition that has been increasing worldwide and causes abdominal pain, diarrhoea, anaemia and fatigue.</p> <p>A key feature of the disease is impaired function of Paneth cells, immune cells found in the intestines that help maintain a healthy balance of gut microbes and ward off infectious pathogens.</p> <p>When exploring a database of 400 adults with and without Crohn’s disease, the researchers discovered that higher body mass index (BMI) was associated with progressively more abnormal looking Paneth cells, captured under a microscope.</p> <p>Armed with their discovery, they studied two strains of mice genetically predisposed to obesity and were surprised to find that the animals’ Paneth cells looked normal.</p> <p>To dig deeper, the researchers fed normal mice a diet in which 40% of the calories came from fat or sugar, typical of a Western diet.</p> <p>After two months the mice became obese – and their Paneth cells became abnormal. They also had associated problems such as increased gut permeability, a key feature of chronic inflammation that allows harmful bacteria and toxins to cross the intestinal lining.</p> <p>“Obesity wasn’t the problem per se,” says Lui. “Eating too much of a healthy diet didn’t affect the Paneth cells. It was the high-fat, high-sugar diet that was the problem.”</p> <p>Importantly, switching from junk food back to a standard diet completely reversed the Paneth cell dysfunction.</p> <p>Further experiments revealed that a bile acid molecule known as deoxycholic acid, formed as a by-product of gut bacteria metabolism, increased the activity of immune molecules that inhibit Paneth cell function.</p> <p>Liu and colleagues are now comparing the individual impact of fat and sugar on Paneth cells.</p> <p>Whether the damaged cells respond to a healthy diet in humans remains to be seen, but preliminary evidence suggests diet can alter the balance of gut bacteria and alleviate symptoms of Crohn’s disease.</p> </div> <div id="contributors"> <p><a href="https://cosmosmagazine.com/health/junk-food-linked-to-gut-inflammation/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/natalie-parletta">Natalie Parletta</a>. </p> </div>

Food & Wine

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Your gut’s ‘second brain’ may have evolved before your head’s brain

<p><span style="font-weight: 400;">The nervous system found in the gut, called the enteric nervous system (ENS), works in a similar way to the neural networks found in the brain and spinal cord - leading to its nickname as the body’s ‘second brain’.</span></p> <p><span style="font-weight: 400;">A new study, published in </span><em><a rel="noopener" href="https://www.nature.com/articles/s42003-021-02485-4" target="_blank"><span style="font-weight: 400;">Communications Biology</span></a></em><span style="font-weight: 400;">, has revealed more about how the ENS works, as well as evidence for the claim it evolved before the brains in our heads did.</span></p> <p><span style="font-weight: 400;">By studying the colons of mice, particularly how the gut moves its contents along, scientists discovered that thousands of neurons inside the ENS communicate with each other.</span></p> <p><span style="font-weight: 400;">This causes the gastrointestinal tract to contract and helps digestion.</span></p> <p><img style="width: 500px; height:499.99999999999994px;" src="https://oversixtydev.blob.core.windows.net/media/7843194/gettyimages-844330552.jpg" alt="" data-udi="umb://media/a1a4bdbbe44540bd9f1b088a01ded179" /></p> <p><em><span style="font-weight: 400;">The ‘brain-gut’ connection between the first brain (in the head) and the second brain (in the gut). Image: Getty Images</span></em></p> <p><span style="font-weight: 400;">Until now, it was unclear how these neurons worked together to do this.</span></p> <p><span style="font-weight: 400;">“Interestingly, the same neural circuit was activated during both propulsive and non-propulsive contractions,” says Nick Spencer, a neurophysicist at Flinders University in Australia and the lead author of the paper.</span></p> <p><span style="font-weight: 400;">The researchers found the contents of the gut was moved further along it by the firing of large bunches of connecting neurons, with both excitatory (action-causing) and inhibitory (blocking) motor neurons involved.</span></p> <p><span style="font-weight: 400;">This means that the ENS is made up of a more advanced network of neurons that cover a wider section of the gut and involve a greater variety of neurons working together than had previously been thought.</span></p> <p><span style="font-weight: 400;">Additionally, the team found that this activity is significantly different from the propulsion that occurs in other muscle organs that don’t have a built-in nervous system, such as lymphatic vessels, ureters, or the portal vein.</span></p> <p><span style="font-weight: 400;">“The mechanism identified is more complex than expected and vastly different from fluid propulsion along other hollow smooth muscle organs,” the researchers explain in the paper.</span></p> <p><span style="font-weight: 400;">The scientists say these findings support the hypothesis that the ENS is actually the ‘first brain’ rather than the second - suggesting it may have evolved in animals before our actual brains.</span></p> <p><span style="font-weight: 400;">If the hypothesis is true, it could have implications beyond mouse guts, although further research is needed to determine how the ENS affects the workings of the gastrointestinal tract in different species.</span></p> <p><span style="font-weight: 400;">“Synchronisation of neuronal activity across large populations of neurons is common in the nervous system of many vertebrate animals,” Spencer says.</span></p>

Mind

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Is our gut the key to good mental health?

<p>We all know that food improves our mood. Every one of us has a go-to “comfort food’ to lift us up when we’re feeling low, but what if we could help manage our mental health long term with diet? That is exactly what research has shown may be the case, and the <a rel="noopener" href="https://foodandmoodcentre.com.au/2016/07/what-is-the-gut-microbiome/" target="_blank">key seems to be the microorganisms that live in our gut</a> and help us digest our food, called the microbiome.</p> <p><strong>The microbiome may be even more important if you live with diabetes</strong></p> <p>For the second year, National Diabetes Week is focussing on the impact that living with diabetes can have on mental health. <a rel="noopener" href="https://www.diabetesaustralia.com.au/news-resources/current-campaigns/national-diabetes-week/" target="_blank">Diabetes Australia says</a> that 4 in 5 people have experienced diabetes stigma, and nearly 50% experience mental health challenges generally, which is twice the national average. While the burden of long-term management plays a role, there is a clear link between blood sugar levels and mental health. The gut is doubly important for people living with diabetes because <strong>diet can control blood sugar levels and manage mental state at the same time</strong>.</p> <p><strong>The modern diet is at least partly to blame</strong></p> <p>The importance of a healthy, plant based, diverse diet is <a rel="noopener" href="https://nutritionaustralia.org/division/nsw/plant-based-diets-whats-the-fuss/" target="_blank">well understood</a>. Everyone that has ever tried to improve their health has read some variation of “<a rel="noopener" href="https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/" target="_blank">the best way to get the nutrients you need is to eat lots of vegetables</a>”. Sadly, this is easier said than done. Modern food is plentiful, transportable, and cheap, but unfortunately, nutrition has suffered as a result. Even so called “healthy” foods are not what they once were. We’ve all heard someone say that fruits and vegetables “just tasted better when I was a kid” (yes, I’m looking at you tomatoes). Unsurprisingly, this decline in flavour is a direct representation of diminished nutritional quality – “fresh food” isn’t fresh, and food just isn’t as nutritious as it used to be.</p> <p><strong>Food can also be the solution</strong></p> <p>Our biochemistry is driven by the food we eat. Almost everything that our body needs to thrive comes from our food and is absorbed through the gut. However, it isn’t as straight forward as it may seem. A good portion of what we need to thrive is made by the microbiome. The microbes eat parts of our food (fibre, antioxidants, vitamins, etc) and then make things that we use <a rel="noopener" href="https://atlasbiomed.com/blog/what-are-short-chain-fatty-acids-and-why-should-you-care/" target="_blank">such as short chain fatty acids (SCFA</a>).</p> <p>Scientific research has been able to measure the benefits of <em>feeding the microbiome</em>. In <a rel="noopener" href="https://www.researchgate.net/publication/328676973_Efficacy_of_Dietary_Sugarcane_Product_on_Bowel_Function_and_Blood_Sugar_Level_in_Adult_Diabetic_Patients_A_Randomised_Controlled_Trial" target="_blank">one study</a> of people living with diabetes, just adding a functional food, <a rel="noopener" href="https://www.nutrikane.com.au" target="_blank">NutriKane D</a><span>,</span> to the diet resulted in significant improvement of Quality of Life, mental health and ease of management of symptoms. In <a rel="noopener" href="https://pubmed.ncbi.nlm.nih.gov/26043750/" target="_blank">another study</a> of people recovering during long term hospital stay, cognitive function and mental state were improved by adding microbiome-feeding food. Even people <a rel="noopener" href="https://www.medicaljournals.se/jrm/content/abstract/10.2340/16501977-1999" target="_blank">living with Spina Bifida</a> see mental improvements with microbiome modification.</p> <p><strong>The Gut-Brain Axis is the key</strong></p> <p>The Gut-Brain Axis (GBA) describes the two-way communication between the central and enteric nervous systems (the system of nerves around and controlled by the gut). The enteric nervous system has so many neurons and uses so much of our mental biochemistry it is sometimes referred to as the second brain. Because digestion is so important, anything that affects digestion affects our mental state in <a rel="noopener" href="https://www.frontiersin.org/articles/10.3389/fpsyt.2018.00044/full" target="_blank">three basic ways</a> :</p> <ol> <li>Systemic inflammation: if the microbes in the gut get out of balance (called dysbiosis) they can cause inflammation. Over time this inflammation spreads to the whole body that the brain recognises as “aches and pains”.</li> <li>Communication through the Vagus nerve: The Vagus nerve is the “direct line” to the brain. Bad digestion has been shown to directly cause feelings of unease, anxiety and even depression. When people experience ‘butterflies in the stomach’ this is the process happening in reverse, when feelings of anxiety translate to digestive distress.</li> <li>Bacteria in the gut make and use most of the biochemistry needed for our mental health: It is estimated that <a rel="noopener" href="https://www.caltech.edu/about/news/microbes-help-produce-serotonin-gut-46495" target="_blank">up to 90% of the body’s serotonin</a> is produced and consumed by the microbes in the gut. It has been shown that some bacteria do this deliberately - they <a rel="noopener" href="https://www.healthline.com/nutrition/gut-brain-connection" target="_blank">produce serotonin, dopamine, and other neurotransmitters</a> so that they may modify our eating habits. Changing the bacteria in our gut can free up much needed serotonin to relieve depression and anxiety.</li> </ol> <p><strong>You can take control</strong></p> <p>It isn’t straight forward, but it is possible to use diet management to improve both your physical and mental health. Functional foods that specifically modify the microbiome, such as NutriKane D, can help with not just diabetes management, but also a range of health conditions, and science shows that taking the time to feed the microbiome gets results both physically and mentally.</p> <p><strong>About the Author</strong></p> <p>Dr Malcolm Ball is co-founder and Chief Scientific Officer of <a rel="noopener" href="https://www.medikane.com.au" target="_blank">MediKane</a>, an Australian natural health company that produces plant-based functional food products developed to prevent, manage, and reverse chronic health conditions including diabetes. MediKane’s flagship product is NutriKane D, which has been clinically proven in multiple studies to lower and control blood glucose levels.</p>

Body

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Craving meat? It may be your gut talking

<p><span style="font-weight: 400;">Have you ever had a sudden desire for meat or dairy? Researchers from South Korea have discovered the reason behind these sudden cravings, </span><a rel="noopener" href="https://dx.doi.org/10.1038/s41586-021-03522-2" target="_blank"><span style="font-weight: 400;">reported in </span><span style="font-weight: 400;">Nature</span></a><span style="font-weight: 400;">.</span></p> <p><span style="font-weight: 400;">All organisms - including people - require a balanced intake of carbohydrates, proteins and fats to keep functioning normally, and these biomolecules work as both an energy source and the building blocks involved in cell repair, hormone production and other important bodily functions.</span></p> <p><span style="font-weight: 400;">“Taking in sufficient calories alone won’t do the job,” said Professor Greg Seong-Bae Suh from the Korea Advanced Institute of Science and Technology (KSAT). </span></p> <p><span style="font-weight: 400;">“If the diet does not include enough proteins, it can still lead to severe forms of malnutrition including kwashiorkor.”</span></p> <p><span style="font-weight: 400;">To determine the mechanisms behind these cravings, Suh and Professor Lee Won-Jae from Seoul National University (SNU) looked at how different genes affected the food preferences of fruit flies that were deprived of protein.</span></p> <p><strong>Gut-brain communication</strong></p> <p><span style="font-weight: 400;">The researchers found that a hormone called CNMamide (CNMa) was released from the cells lining the intestines of protein-deprived flies.</span></p> <p><span style="font-weight: 400;">These cells, called enterocytes, were previously thought to solely digest and absorb food.</span></p> <p><span style="font-weight: 400;">But, enterocytes can use CNMa to communicate the body’s nutrient status - or what it’s missing - to receptors in the brain’s nerve cells. This then triggers a sudden desire to eat food that contains all of the essential amino acids that are missing, which are found in eggs, fish, and meat.</span></p> <p><strong>Bacteria lend a helping hand</strong></p> <p><span style="font-weight: 400;">The team also found that certain gut microbes can compensate for mild protein deficiencies.</span></p> <p><span style="font-weight: 400;">Acetobacter</span><span style="font-weight: 400;"> bacteria, for example, can temporarily make amino acids the body is lacking, leading to a decrease in the amount of CNMa released and a drop in the flies’ desire to eat protein-rich foods.</span></p> <p><strong>Why this matters</strong></p> <p><span style="font-weight: 400;">Though the exact way that CNMa communicates with the brain receptors is unknown, these findings serve as a first insight into why living things need and want protein so much - and what can happen if it’s taken away.</span></p> <p><span style="font-weight: 400;">“We chose to investigate a simple organism, the fly, [to] make it easier for us to identify and characterise key nutrient sensors,” Professor Suh said.</span></p> <p><span style="font-weight: 400;">“Because all organisms have cravings, the nutrient sensors and pathways we identified in flies would also be relevant to mammals. This research will greatly advance our understanding of the causes of metabolic disease and eating-related disorders,” he concluded.</span></p>

Body

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How gut bacteria could affect your mental health

<p><span style="font-weight: 400;">As we continue to investigate the causes and potential treatments of mental health disorders, a growing amount of evidence suggests the microscopic inhabitants of our gut can impact our mental health.</span></p> <p><span style="font-weight: 400;">“If you would have asked a neuroscientist 10 years ago whether they thought the gut microbiota could be linked to depression, many of them would have said you were crazy,” said Jeroen Raes, a systems biologist and microbiologist at KU Leuven in Belgium.</span></p> <p><strong>What is the gut microbiome?</strong></p> <p><span style="font-weight: 400;">Microbes, which include bacteria, viruses, fungi, and other microscopic living things, live inside the intestines and on the skin.</span></p> <p><span style="font-weight: 400;">Most of the trillions of these microbes live in a “pocket” of the large intestine called the cecum, and are known as the gut microbiome.</span></p> <p><span style="font-weight: 400;">The majority of the microbes studied so far have been bacteria, and up to 1000 species can live in the gut. Each species plays a different role in the body, with some being extremely important for your health and others potentially causing disease.</span></p> <p><strong>Bacteria and mental health</strong></p> <p><span style="font-weight: 400;">Decades of animal model research and small studies of humans have pointed to a link between mental health and the gut microbiome, with researchers now attempting to identify the specific microbes that could be influencing the brain.</span></p> <p><span style="font-weight: 400;">For example, </span><a href="https://www.nature.com/articles/s41564-018-0337-x"><span style="font-weight: 400;">a study</span></a><span style="font-weight: 400;"> published by Raes and colleagues in </span><span style="font-weight: 400;">Nature Microbiology</span><span style="font-weight: 400;"> examined the correlation between features of a person’s microbiome, their quality of life, and their level of depression. The researchers found that patients with depression had lower levels of two species of bacteria - </span><span style="font-weight: 400;">Coproccus </span><span style="font-weight: 400;">and </span><span style="font-weight: 400;">Dialister</span><span style="font-weight: 400;"> - when compared to healthy controls.</span></p> <p><span style="font-weight: 400;">A separate team </span><a href="https://advances.sciencemag.org/content/5/2/eaau8317"><span style="font-weight: 400;">later reported</span></a><span style="font-weight: 400;"> the abundance of several types of bacteria correlated with the severity of schizophrenia. They also found that individuals with schizophrenia could be frequently differentiated from healthy subjects based on the presence of specific microbes.</span></p> <p><span style="font-weight: 400;">Another study looking at the mechanisms that could drive these mental health disorders transplanted stool samples into mice and monitored their behaviour. They found that mice receiving transplants from schizophrenia patients were more hyperactive and exerted more effort during a swim test than mice receiving stool transplants from healthy patients. The mice also had different levels of neurotransmitters which are essential for brain function, and the levels in the brains of mice with transplants from schizophrenia patients reflected the chemical patterns found in the patients, according to study coauthor Julio Licinio, a psychiatrist at SUNY Upstate Medical University in Syracuse.</span></p> <p><strong>Why this matters</strong></p> <p><span style="font-weight: 400;">Though research in mice might be less translational to humans, these studies are useful for finding markers that could be tested to aid in diagnosis.</span></p> <p><span style="font-weight: 400;">To negate factors such as stress that could affect the behaviour of the mice, Raes and his colleagues’ study looked at the microbiome differences between healthy and depressed individuals.</span></p> <p><span style="font-weight: 400;">The bacteria they found were missing in depressed individuals were examined to determine whether they could produce or break down neuroactive compounds in the gut. </span></p> <p><span style="font-weight: 400;">For example, the genomes of </span><span style="font-weight: 400;">Coproccus </span><span style="font-weight: 400;">contain DNA sequences that can generate DOPAC, a product of breakdown of dopamine, which is associated with depression when depleted. </span></p> <p><span style="font-weight: 400;">Though the findings don’t confirm that lower levels of these species of bacteria correlate with depression, they offer a potential direction for possible pathways and therapeutic targets for these mental health disorders.</span></p> <p><span style="font-weight: 400;">“Microbiology is not simple, because it involves ecologies,” said University of Florida psychologist Bruce Stevens. “You can’t take down one bacterium without taking down the whole nest, so translation to treatment is going to be tough. A single species won’t do it.”</span></p>

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Why you should turn your poop blue

<p><span style="font-weight: 400;">A new trend has taken over social media, and this time it involves “blue poop”.</span></p> <p><span style="font-weight: 400;">But, this viral trend might actually be beneficial.</span></p> <p><span style="font-weight: 400;">The Blue Poop challenge involves eating food made with blue food colouring - usually two muffins - for breakfast to turn your poop blue.</span></p> <p><span style="font-weight: 400;">Why, you might ask? Because the viral challenge, started by nutrition research company ZOE, wants you to find out the state of your gut health by tracking how long it takes for food to travel through.</span></p> <p><span style="font-weight: 400;">“Poop is like a message from your gut, and it has a lot to say,” gut health nutritionist Amanda Sauceda, RDN, said in a </span><a href="https://joinzoe.com/bluepoop"><span style="font-weight: 400;">video</span></a><span style="font-weight: 400;"> about the challenge.</span></p> <p>How does it work?</p> <p><span style="font-weight: 400;">You can bake the muffins using a </span><a href="https://joinzoe.com/bluepoop/bake-blue-muffins"><span style="font-weight: 400;">blue muffin recipe</span></a><span style="font-weight: 400;"> on ZOE’s website, and you should eat two for breakfast and record the time.</span></p> <p><span style="font-weight: 400;">When you see the blue or green-tinted poop, write down the time again so that you can find out just how healthy your gut is via the </span><a href="https://bluepoop.joinzoe.com/why"><span style="font-weight: 400;">ZOE website</span></a><span style="font-weight: 400;">.</span></p> <p><span style="font-weight: 400;">The recipe can also be altered to be gluten-free, but the company advises to use enough blue dye for the test to work.</span></p> <p>Why blue poop?</p> <p><span style="font-weight: 400;">Dr Sarah Berry, leader of nutrition sciences at King’s College London, worked with ZOE to publish a study asking participants to eat specially-tinted muffins to measure their transit time.</span></p> <p><span style="font-weight: 400;">“There are several scientific ways of measuring gut transit time, such as swallowing a special capsule or small wireless device,” Dr Berry said in a statement.</span></p> <p><span style="font-weight: 400;">“But these methods are complicated and invasive and can’t easily be done at home. Our data shows that transit time, tracked with blue dye, is an indicator of gut health, and is better than other non-invasive methods.”</span></p> <blockquote class="twitter-tweet"> <p dir="ltr">My blue muffins for the <a href="https://twitter.com/hashtag/bluepoopchallenge?src=hash&amp;ref_src=twsrc%5Etfw">#bluepoopchallenge</a> <a href="https://t.co/PA1zvK3U4c">pic.twitter.com/PA1zvK3U4c</a></p> — Livia Văduva (@shamrockraver) <a href="https://twitter.com/shamrockraver/status/1394747513467514880?ref_src=twsrc%5Etfw">May 18, 2021</a></blockquote> <p><span style="font-weight: 400;">Scientists found that transit time - the amount of time it takes for food to move through your gut - varied from under 12 hours to several days, with an average of around 29 hours.</span></p> <p><span style="font-weight: 400;">According to </span><a href="https://joinzoe.com/post/bluepoopchallenge"><span style="font-weight: 400;">ZOE</span></a><span style="font-weight: 400;">, the tests showed that shorter transit times were generally linked with better health, having less abdominal fat, and healthier responses to food.</span></p> <p><span style="font-weight: 400;">Gut transit time is affected by diet, lifestyle, hydration, and the gut microbiome - the trillions of bugs living in the gut.</span></p> <p><span style="font-weight: 400;">Those who took more time to poop had more microbes that fed on protein and fewer fibre-loving bugs that produce short-chain fatty acids, helpful molecules that are linked to better gut health.</span></p> <p><span style="font-weight: 400;">“Interestingly, we also found that people with longer transit times were more likely to have a greater diversity of microbes in their gut, which is often associated with better gut health. This suggests that more microbiome diversity may not always be a sign of better health for people who don’t poop very often,” it said in a statement.</span></p> <p><span style="font-weight: 400;">“People with the very fastest transit times, suggesting they had diarrhoea, tended to have a less healthy gut microbiome,” the statement continued.</span></p> <p><span style="font-weight: 400;">Professor Tim Spector, epidemiologist at King’s College London and scientific founder of ZOE, said: “The Blue Poop Challenge is a simple way to find out what is going on in your gut. All you need are a couple of blue muffins and a spirit of curiosity to take that first step,”</span></p> <p><em><span style="font-weight: 400;">Image credit: ZOE / Instagram</span></em></p>

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The best probiotics for weight loss

<p><strong>Probiotics 101</strong></p> <p><span style="font-weight: 400;">Most of us have heard of probiotics; they help restore the balance of good versus bad bacteria in the digestive system. When gut balance is out of whack, you may feel bloated, be constipated, have diarrhoea, or experience many other digestive ills. Resetting your gut balance with probiotics may improve these – and many other aspects of health as well. A healthy gut microbiome might even add years to your life.</span></p> <p><strong>Probiotics for weight loss: evidence mounts</strong></p> <p><span style="font-weight: 400;">Exactly how probiotics may encourage weight loss is not 100 per cent clear, but the evidence is building. “There are a lot of bits and pieces of preliminary evidence that our gut biome and by extension, manipulating it by way of probiotics, may have a positive effect on weight management,” says Dr Scott Kahan. In one interesting mouse study, animals underwent weight-loss surgery or a sham procedure, and as expected, the mice who had the real surgery lost weight. But then the researchers transplanted bacteria from the gut of the weight-loss surgery group into the guts of mice that didn’t – and then they lost weight too! “In a few years, we will know a lot more about the gut microbiome and how to manipulate it with probiotics for weight loss,” predicts Dr Kahan.</span></p> <p><strong>Two types of gut bacteria linked to your weight</strong></p> <p><span style="font-weight: 400;">To understand the potential effects of probiotics on weight loss you need to start with an understanding of the key players. There are two first-families of bacteria in the gut: Bacteroidetes and Firmicutes. “Lean individuals have a higher proportion of bacteria from the Bacteriodetes family, while obese individuals have more from the Firmicutes family,” says gastroenterologist, Dr Will Bulsiewicz. “The implication is that by modulating our gut flora to maximise Bacteroidetes and minimise Firmicutes, we can optimise healthy energy harvesting from our food and kick our obesity problem to the curb.” Put another way, “If we choose the right blend of bacteria, the scale can tip in our favour,” he says.</span></p> <p><span style="font-weight: 400;">But which are the best probiotics for weight loss?</span></p> <p><strong>Lactobacillus rhamnosus</strong></p> <p><span style="font-weight: 400;">This member of the Bacteroidetes family may be the single best probiotic for weight loss. When researchers out of Université Laval in Quebec, Canada placed 125 overweight men and women on a 12-week weight-loss diet, followed by a 12-week period aimed at maintaining body weight, the women who took two probiotics from the L. rhamnosus family daily lost twice as much weight, compared with their counterparts who did not take probiotics. (The probiotics did not affect weight loss in men.) Look for L. rhamnosus on the label of dairy products or supplements.</span></p> <p><strong>Lactobacillus gasseri</strong></p> <p><span style="font-weight: 400;">Another potential winner in the Lactobacillus family is L. gasseri, which has been associated with reductions in body weight and fat deep inside the abdomen. One recent randomised, placebo-controlled trial (albeit a small one) found that participants taking high doses of L. gasseri for 12 weeks lost more abdominal fat than those who took the placebo. The best probiotic will have diversity, says Dr Bulsiewicz. “The ideal probiotic would feature the Bacteroidetes family, specifically several types of Lactobacillus bacteria including L. gasseri,” Dr Bulsiewicz says. It includes ten types of Lactobacillus including L. gasseri. It also has five additional Bacteroidetes bacterial strains.”</span></p> <p><strong>Lactobacillus fermentum, Lactobacillus amylovorus</strong></p> <p><span style="font-weight: 400;">Among the numerous probiotics for weight loss listed above, there are also L. fermentum and L. amylovorus – two more strains that can help you shed kilos. In one small study, participants who ate yoghurt that contained L.fermentum or L.amylovorus lost more body fat during a six-week period than dieters who didn’t. (PS: animal research suggests probiotic-rich foods like yoghurt may also help to improve mental health.)</span></p> <p><strong>Good for gut health: prebiotic foods</strong></p> <p><span style="font-weight: 400;">Prebiotics are plant carbohydrates such as inulin and certain saccharides that feed good-for-you bacteria in your gut. Even the best probiotic for women could get a boost from having plenty of this precursor around. Foods high in prebiotic fibre include soy beans, whole-wheat, asparagus, artichokes, onions and leeks.</span></p> <p><strong>Bad for gut health: fake sweeteners</strong></p> <p><span style="font-weight: 400;">The best probiotics and foods restore bacterial balance, but others things disrupt it. And one culprit may be artificial sweeteners, says Dr Kahan. One 2014 study in mice found that when mice ate certain zero-kilojoule sweeteners, the numbers and types of bacteria in their guts changed – and not for the better. Mice in the study who were fed real sugar did not experience these negative changes.</span></p> <p><strong>Common sense advice on probiotics for weight loss</strong></p> <p><span style="font-weight: 400;">One clue you may benefit from a probiotic: if you’ve recently taken antibiotics. Antibiotics destroy many strains of gut bacteria, including helpful ones; so next time you are prescribed antibiotics, ask your doctor if you should take probiotics at the same time. “It’s also smart to eat in ways that promote a healthy gut,” says Dr Kahan. Diets rich in fruits, vegetables, whole grains and beans tend to promote healthy gut microbiome, he says.</span></p> <p><em><span style="font-weight: 400;">Written by Denise Mann. This article first appeared in <a href="https://www.readersdigest.com.au/healthsmart/the-best-probiotics-for-weight-loss">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.com.au/c/readersdigestemailsubscribe?utm_source=over60&amp;utm_medium=articles&amp;utm_campaign=RDSUB&amp;keycode=WRA93V">here’s our best subscription offer.</a></span></em></p>

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10 easy ways to improve gut health

<p><strong>How to improve gut health naturally</strong><br />At any given moment, there are trillions of bacteria living in your gut. Known as a ‘microbiome,’ this culture of microscopic organisms is essential to gut health, playing a role in everything from the digestion of food to the regulation of metabolism. What’s more, research suggests the condition of your microbiome can also impact your mood and your ability to fend of illness.</p> <p>Although the market is saturated with expensive probiotics that can give your microbiome a boost, it turns out you can actually change your internal ecosystem simply by adapting your lifestyle.</p> <p>“The gut microbiota is very dynamic, so if you start taking up healthy food habits, it will respond and will modify very quickly – even within 48 hours,” says assistant professor Corinne Maurice. But to improve gut health in the long-term, you need to stick to those healthy habits, because the benefits can disappear just as quickly. Here’s expert advice on how to improve gut health naturally.</p> <p><strong>Foster gut health by diversifying your diet</strong><br />Maurice explains that most people who are sick with a gut-related disease – or even other conditions, like diabetes and allergies – have one thing in common: a lack of variety in their microbial populations. It’s clear that a healthy gut is a diversely-populated gut, and one of the best ways to build a diverse bacterial community is to eat a wide range of healthy foods.</p> <p><strong>Eat yoghurt and kefir for a healthy gut</strong><br />Consuming cultured dairy products, such as yoghurt and kefir, introduces healthy bacteria into your gut. Those bacteria may not take up permanent residence there, but they can have positive effects even while passing through. A 2011 study found that, when a strain of bacteria that’s common to yoghurt was ingested by mice, it regulated their moods. This has led scientists to believe the bacteria could have the potential to treat depression in humans, too.</p> <p><strong>Don’t give up cheese in the name of gut health</strong><br />Could cheese be good for gut health? It seems increasingly likely. A study conducted by the American Chemical Society found that people who ate cheese had higher levels of a certain by-product of gut bacteria that’s been associated with a reduction in cholesterol. There’s a caveat, however: Maurice says it’s mostly unpasteurised cheeses that have those good-for-you microbes.</p> <p><strong>Be diligent about your dental health</strong><br />It might seem strange to mention oral hygiene when discussing how to improve gut health, but it’s all connected. Multiple studies, including one conducted by the University of Gothenburg, Sweden, have found that harmful forms of bacteria that grow in the mouth often make their way into the gut or even the bloodstream. Regular brushing can keep those potentially harmful microbes in check-and your gut bacteria in balance.</p> <p><strong>Cook whole grains</strong><br />Whole grains, like quinoa, barley and oats, have dietary fibre that can’t be broken down by your intestines. That means they reach your colon intact, where they become food for the microbes and can help boost their populations. “When we give these [whole grains] to animals or humans, we note an increase in microbial diversity,” says Maurice.</p> <p><strong>Snack on nuts</strong><br />Like grains, nuts are also packed with fibre. In a 2016 study published in the journal Advances in Nutrition, researchers found that mice that were fed walnuts experienced changes in their gut microbes and developed fewer instances of colon cancer.</p> <p><strong>Spice things up</strong><br />Cooking with spices like garlic, ginger and turmeric, doesn’t only make your meals delicious; it can also curb the growth of harmful bacteria in your gut. “These spices actually contain very powerful antibacterial chemicals,” says Maurice. “But they’re not bad for your good bacteria; they’re bad for your bad bacteria.”</p> <p><strong>Indulge in dark chocolate</strong><br />Dark chocolate contains fibre and plant-based molecules called polyphenols. Since both of these compounds are difficult for the intestines to digest, they can travel deep into your gut where they’re fermented and metabolised by microbes. This process in turn releases health-promoting anti-inflammatory chemicals.</p> <p><strong>Sip some polyphenols</strong><br />A 2013 study from the journal Food Research International found that drinking black tea and red wine could improve the bacterial composition in the gut. That’s because, like chocolate, wine and tea contain microbe-feeding polyphenols.</p> <p><strong>Don’t give up on antibiotics</strong><br />Ever heard that taking antibiotics can throw your microbiome out of whack? It’s true to an extent, as antibiotics have a habit of destroying the microbes in your gut indiscriminately; but, as Maurice notes, there’s no other therapeutic alternative at the moment. Instead of avoiding antibiotics altogether (or failing to take the full dose as prescribed by your doctor), she recommends counteracting the effects on your gut by eating a diverse diet or even taking a probiotic temporarily.</p> <p><em>Written by </em><em>Jill Buchner</em><em>. This article first appeared on </em><a href="https://www.readersdigest.com.au/healthsmart/10-easy-ways-to-improve-gut-health?pages=1"><em>Reader’s Digest</em></a><em>. For more of what you love from the world’s best-loved magazine, </em><a href="http://readersdigest.com.au/subscribe"><em>here’s our best subscription offer</em></a><em>.</em><em> </em></p>

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