Now that we’ve covered the basics, let’s explore a bit more advanced territory when it comes to gut health. This week we are looking at advanced strategies around gut health, including the intersection of innovative research and practices that promise to enrich our microbiome health and diversity. These advanced strategies for gut health extend beyond diet and lifestyle, offering a glimpse into the future of personalized gut health management. It may not be for everyone, but if you want to nerd out on all things gut health, let’s dig in.
Advanced strategy for gut health 1 – Hygiene Hypothesis
During COVID, my dedication to hand washing and collecting hand sanitizer reached epic levels, but there’s a downside to that level of cleanliness. Back in 1989 the “hygiene hypothesis,” was popularized by Epidemiologist, Dr. David Strachan. While the original work was related to eczema in children and the relationship between family size and birth order, it proffered an interesting theory. So interesting, similar research continues to evolve from the von Mutius Lab, University of Munich, and other Universities globally, including many in the United States, today.
What decades of research demonstrated, is a strong correlation between early microbial exposure and reduced prevalence of allergic diseases. So much so, there has been discussion of renaming the “hygiene hypothesis” to something more appropriate, like “microbial exposure” hypothesis. This is because research shows the lack of microbes is what plays a bigger role in health than hygiene. Also, let’s be clear, nobody is suggesting you stop showering or washing your legs. After all, these are advanced strategies for gut health.
Another example of the relationship between exposure to “good microbes” and a healthy gut, is infant study in 2008. This study showed a direct and inverse relationship between babies with high microbiota diversity and lower rates of eczema. This body of work shows that microbial diversity in our environment plays a crucial role in training the immune system, thereby influencing gut health and disease susceptibility.
Advanced strategy for gut health 2 – Reconnecting with nature
It may not feel like an advanced strategy for gut health, but working with the earth is incredibly powerful for improving our gut microbiota. In fact, it’s one of my favorite strategies for improving well-being at Pomona Wellness. Not everyone lives on a farm or has a garden, but many people can go outside or get a houseplant. Activities increasing microbial exposure, such as gardening or spending time in rural settings, can be hugely beneficial. Data has shown increased gut flora diversity in individuals with regular contact with natural environments, leads to better health outcomes.
The stress-reduction benefits of nature, as outlined in Park et al.’s 2010 study in Environmental Health and Preventive Medicine, suggest a link between stress levels and gut microbiome composition. I talk about this a lot at Pomona Wellness and it was even the center point of our video on mental health, last year. The theory posits that reduced stress from nature exposure can lead to a healthier gut by decreasing inflammation and potentially enhancing microbiome diversity. Things like forest bathing have been shown to alter the gut microbiota composition, indicative of reduced stress and improved gut health. Most obviously, when we are in bio-diverse locations, like forests or beaches, we make contact with important fungi and bacteria. This eventually makes it into our microbiome through absorption, respiration, and digestion.
Luckily, this step is largely accessible for many folks. You don’t have to live near a forest to enjoy the benefits of forest bathing, either. Find your favorite tree and sit under it. You can sit in a park, visit a botanical garden, or even touch the dirt to repot a house plant. These are all easy and meaningful ways to literally touch nature. Even having pets gives us additional exposures to good bacteria and fungi.
Advanced strategy for gut health 3 – Personalized nutrition
As spaces like personalized medicine have expanded, so has personalized nutrition. This is one of the less accessible advanced strategies for gut health, but proves to be promising over time. The work of The Weizmann Institute of Science, led by Segal and Elinav in 2015, has been instrumental in demonstrating the individualized responses to diet, highlighting the potential of personalized nutrition to optimize gut health. They discuss many of their findings in their book called “The Personalized Diet: The Pioneering Program to Lose Weight and Prevent Disease.” Their research underscores the variability in blood sugar response to identical meals, suggesting a tailored approach to diet could mitigate metabolic and gut health issues. They aren’t the only ones, either. David Zeevi, et al, published a paper in the journal cell, in 2015, about the same topic.
So outside of having a personal chef and nutritionist, what can you do? Seek out information. The library and internet has a wealth of resources to help guide your choices. Keep it simple. That’s right, the more simply we eat, the more we have to gain. You don’t have to eat a raw diet, but think of soups loaded with fresh veggies, for example. Stay away from processed foods as much as possible. Know your body and what foods help you feel physically optimal. Work with a health coach, like me.🙂 Again, the surprising thing about these advanced strategies is that they aren’t actually that advanced. Sure, we have more details, but it’s a new way of looking at some things we already know.
Advanced strategy for gut health 4 – Supporting the gut health span
This will probably hit home most for the parents out there. As we age, our specific needs and strategies change, but it starts at birth. Parents have a great opportunity to set the stage for better gut well-being for their littles, from birth. Longitudinal studies such as the DIABIMMUNE Study Group, 2016, led by Dr. Moran Yassour, tracked gut microbiome evolution from early childhood and its implications for immune development and health. According to the study, our gut microbiomes are most active in the first 3 years of life. It’s no coincidence at this age we want to put everything in our mouths. There is probably an evolutionary reason for that. This is when we are laying the foundation for our lifelong microbiota health.
So what does this mean in action? Things like considering when you take antibiotics is critical. Vaginal versus cesarean deliveries and getting exposure to multiple environments. From parks, to petting zoos, to playgrounds – it all adds up when increasing the diversity in our microbiota. It’s about thinking longer term rather than short term. For example, instead of reaching for the hand sanitizer, reach for plain old water. Jump in mud puddles and pick up and inspect the shells on the beach. As always, I would be remiss to assume that all mud puddles are safe and not contaminated with toxic chemicals or other contaminants, but not worrying too much about mud on the feet from the local wildlife reserve, is probably OK.
Advanced strategy for gut health 5 – Herbal Support
In the case where your gut health is already compromised and you need help repairing, plants may be your medicine. There is growing research around the world about the value of herbal interventions. For example, a 2015 study led by Jing Fang, et al., showed benefits of herbs like Rheum tanguticum (Dahuang) on improving lipid and glucose levels for people with non-alcoholic fatty liver disease (NAFLD), by more than 25%.
Additionally, traditional herbalists recognize the value of plants like plantain, burdock root, gotu kola, turmeric, & berberine. These have all shown as highly effective in healing and supporting intestinal permeability and gut dysbiosis. Unfortunately, there is not as much research as we would like because the reality is that there is no major profit in plants, so much of our data is based on clinical experience of herbalists worldwide, but outside the US that is shifting. Many doctors balk at the use of herbal remedies because there is no data. While that’s fair, it’s also a limited view that discounts centuries of documented clinical experience. This is still extremely powerful, and I would often say more encouraging, even if the amount of academic journal content is less than we would like.
Like anything, use caution when seeking support from plants. Simply because something is natural doesn’t mean it is safe, Knowing who, when, and why to use certain plants is extremely important. Plants often have drug interactions so find someone adequately trained in all these facets.
Bringing it home
This exploration of advanced gut health strategies offers a pathway to a more personalized and profound understanding of our microbiome. Integrate insights from the hygiene hypothesis, nature’s therapeutic effects, the cutting edge of personalized nutrition, and herbs, to move closer to a future where gut health is intricately understood and optimally managed.
What insights might you try? Consider how incorporating these advanced strategies for gut health may influence your own gut health journey. Whether it’s through increased nature exposure or exploring personalized nutrition, each step brings us closer to unlocking the full potential of our microbiome for better health. Need some additional support on your well-being journey? Don’t forget to check out more on Wellspiration, the Pomona Wellness blog and let’s have a conversation!
Medical Disclaimer:
These statements have not been evaluated by the Food and Drug Administration (FDA). Information provided in this blog post is for educational and informational purposes only and should not be considered as medical advice. The content is not intended to be a substitute for professional medical advice, diagnosis, treatment, cure or prevention of any disease. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition.