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Our gastrointestinal tract is now considered one of the most complex microbial ecosystems on earth, and its influence is such that it’s frequently referred to as our “second brain." Nearly 100 trillion bacteria, fungi, viruses and other microorganisms compose our gut microbiome, and advancing science has made it quite clear that these organisms play a major role in our health, both mental and physical.
There are more bacterial cells in your body than human cells, but the ratio isn’t as extreme as once thought. A 2016 study at the Weizmann Institute of Science in Israel found that our total cell count is 56 per cent bacteria (compared with earlier estimates of 90 per cent). And because bacteria are much smaller, their total mass is only about  200g. So by weight, we are more than 99.7 per cent human, and there is more bacterial DNA than human DNA. Read more


The gut microbiome has a most critical impact on our health through its strong link to the functioning of our heart, brain, endocrine system, liver, immune system and the functioning of the digestive system itself.   

GUT MICROBIOME AND OUR IMMUNE SYSTEM
The gut microbiota, is the largest symbiotic ecosystem with the host. It has been shown to play important roles in maintaining and regulating the intestinal and immune homeostasis. Recently it became obvious that alterations of these gut microbial communities can cause immune dysregulation, leading to autoimmune disorders. Read more

"Recent advances show a relationship and possible cause and effect between the gut microbiota and the initiation or exacerbation of autoimmune diseases. Furthermore, microbial dysbiosis and leaky gut are frequent phenomena in both human autoimmune diseases and the murine autoimmunity models."

Dysbiosis of the gut
microbiome is caused by the imbalance between the commensal (indigenous bacteria) and pathogenic microbiomes. The commensal microbiome regulates the maturation of the mucosal immune system (the largest component of the entire immune system), while the pathogenic microbiome causes immunity dysfunction, resulting in disease development. The gut mucosal immune system, which consists of lymph nodes, lamina propria and epithelial cells, constitutes a protective barrier for the integrity of the intestinal tract. The composition of the gut microbiota is under the surveillance of the normal mucosal immune system. Inflammation, which is caused by abnormal immune responses, influences the balance of the gut microbiome, resulting in intestinal diseases. In this review, we briefly outlined the interaction between the gut microbiota and the immune system and provided a reference for. (Read more)

Selenium and zinc are needed for converting T4 to T3, and vitamin D assists in regulating the immune response "The damage incurred to gut microbiota by drugs in general and antibiotic drugs in particular! The human gut microbiota has now been proved to be closely associated with drug responses and efficacy, while chemical compounds present in these drugs can also impact the gut bacteria. Some drugs with microbial features, proton-pump inhibitors, metformin, antibiotics and laxatives show the strongest impact and associations with the microbiome. 
Read more 

Gut Microbiome Related Health Issues - To name a few: Prostate problemsdark skinathlete’s footvarious eye conditions, and the list goes on! The above linked studies (and many more) show that for many of us, some of these problems can be related to one common issue – gut microbiome imbalance. There are diverse expert opinions for solutions but our recommended kombucha/jun daily intake is definitely a good start. At the end of the day it is all very personal. Sharing your own personal experience in the customer review section below could definitely help.

Many studies have linked certain gut microbes to autoimmune disease, in which the immune system mistakenly attacks the body’s own tissues. Read more
Fischbach says that many afflictions, from Crohn’s to cardiovascular disease, may be caused by dysfunction or imbalances in our microbial communities (Read more). About 1 million people in the United States have ulcerative colitis, a serious disease of the colon that has no cure and whose cause is obscure. Now, a study by Stanford University School of Medicine investigators has tied the condition to a missing microbe.
 

Immune system and microbiome
Gut Microbiome Related Health Issues
Microbiome Recovery and Maintenance

Microbiome Recovery and Maintenance

HOME MAKING OF FERMENTED FOODS

Sauerkraut - Simple to make and most beneficial - "Microbial Community Analysis of Sauerkraut Fermentation Reveals a Stable and Rapidly Established Community", to make it simple, fermented cabbage is a great cheap and simple for home making source for good microbiome, most notably, the Lactobacillus which "strengthen intestinal barrier function by increasing mucus production".
32 Seconds sauerkraut recipe:

  1. Cut the cabbage into 4 sections,

  2. ​Remove the "hard part" from each section,

  3. Cut the "cleaned" section into large pieces,

  4. Put all the pieces into a Jar with a cover (a Clip Top Storage jar is most convenient),

  5. Fill the jar with salt water - 30 grams salt per liter, making sure that the water covers the cabbage,

  6. Close the jar and let it ferment for a week. 

 
Fermented Pickles - "Cucumber fermentation is traditionally done using lactic acid bacteria. The involvement of probiotic cultures in food fermentation guarantees enhanced organoleptic properties and protects food from spoilage."

Fermented foods - home making

Boost:

  • Fermented foods                      Stanford researchers (among many others) discover that eating a 10 week diet high in fermented foods such as kimchi, fermented cabbage (sauerkraut) or cucumbers boosts the diversity of gut microbes, and improves immune responses. (Read more below)

  • SCOBY (Symbiotic Culture Of Bacteria and Yeast) based kombucha and jun tea, or KEFIR MILK. Go with the one you like the most and make it part of your daily diet. (Read more below)

  • Your keto diet with Soluble and insoluble fiber intake: vegetables, nuts, and seeds, including sprouted seeds.

Avoid:

  • Antibiotics, unless absolutely necessary (and when you do, make sure to replenish your gut with fermented foods and/or a probiotic supplement.

  • Conventionally-raised meats and other animal products, as CAFO animals are routinely fed low-dose antibiotics, plus genetically engineered grains loaded with glyphosate, which is widely known to kill many bacteria

  • Chlorinated and/or fluoridated water.

  • Processed foods. Excessive sugars, Food emulsifiers such as polysorbate, lecithin, carrageenan, polyglycerols, and xanthan gum also appear to have an adverse effect on your gut flora. Read more

Scoby Benefits

SCOBY Derivatives Benefits

This study concludes: "Kombucha has broad microbial diversity enriched with organic acid producing microorganisms, laying the groundwork for immense potential for health benefits".
Candida fighters: SCOBY derivatives have an abundance of beneficial bacteria - Probiotics yeast strains that compete with Candida yeasts. (Read more
Probiotics provide your gut with healthy bacteria. These bacteria can improve many aspects of health, including digestion, inflammation and even weight loss. 
With compounds such as glucuronic acid exerting their positive qualities, they help fight off adverse yeast infections by promoting a healthier microflora environment. (read more).
Liver Cleansing: When brewed, SCOBY derivatives produce organic acids like vinegar which are sour and bitter, contributing to the health of our liver by stimulating enzymes and  Bile production, essential for natural detox and cleansing by the liver. 
Heart Disease: Rat studies show that SCOBY derivatives can greatly improve two markers of heart disease, “bad” LDL and “good” HDL cholesterol, in as few as 30 days (Read more).
 

average rating is 1 out of 5, based on 2 votes, Ratings
Scoby HomeMaking
Antibiotics and Our Microbiome

Brain Function: SCOBY Contains vitamins B1, B2, B3, B6, and B12, which contribute to energy production and brain function. Cell repairment: SCOBY Contains many amino acids which are the compounds of proteins needed for the repair of our cells. (Read more)
Other Benefits: Polyphenols in the SCOBY derivatives contain antioxid beneficial bacteria and yeast strains that are a by-product of the fermentation of the sugar, and these feed our good gut bacteria and contribute to good mental health, immune health, and a healthy weight.ants that stop our DNA from being damaged by external and internal pollutants, contributing to the process of disease. (Read moreAdditional Benefits: contribute to good mental health, immune health, and a healthy weight.
Detox:  SCOBY derivatives are rich in enzymes and bacterial acids that occur naturally in our bodies for detoxing our systems; Rat studies consistently find that drinking SCOBY derivatives regularly reduces liver toxicity caused by toxic chemicals, in some cases by at least 70% (Read more). Anti Cancer: SCOBY derivatives contain gluconic acid, shown by recent studies to help prevent cancer. (Read more).
 
Home making of SCOBY based "drinks"   
There are numerous recipes on the web for scoby drinks of various tastes. We strongly recommend to start with the basic ones and "expand" the list if you feel that the basic is not enough. We found, using our own experience, that the two links included here could be a good start: Basic Jun recipe, Basic Kombucha recipe (and where to source Jun and Kombucha kitchen accessories, and materials).Also, you may find a great variety of recipes in the book of Julia Mueller: Delicious Probiotic Drinks 

Home making of KEFIR Milk "drinks"
Yet another good source for a Kefir Milk recipe (as well as many other recipes) could be found at this link.
 
Additional diet change actions
The reduced diversity of the gut microbiota in Western populations compared to that in populations living traditional lifestyles is a good starting point to answer the question of which factors have driven microbiota change during modernization.
Microbiota-accessible carbohydrates (MACs) found in dietary fibre have a crucial involvement in shaping this microbial ecosystem, and are notably reduced in the Western diet (high in fat and simple carbohydrates, low in fibre). Read more: Erica Sonnenburg et.al.

Antibiotics and Our Microbiome
Numerous scientific articles and the National Institutes of Health agree to this concise summery: "The human gastrointestinal tract carries a large number of microorganisms associated with complex metabolic processes and interactions. Although antibiotic treatment is crucial for combating infections, its negative effects on the intestinal microbiota and host immunity have been shown to be of the utmost importance. Multiple studies have recognized the adverse consequences of antibiotic use upon the gut microbiome in adults and neonates, causing dysbiosis of the microbiota". 

Home Making of Kefir Milk
Role of Gluten and Sugar

ADDITIONAL DIET CHANGE ACTIONS
The reduced diversity of the gut microbiota in Western populations compared to that in populations living traditional lifestyles is a good starting point to answer the question of which factors have driven microbiota change during modernization.
Microbiota-accessible carbohydrates (MACs) found in dietary fibre have a crucial involvement in shaping this microbial ecosystem, and are notably reduced in the Western diet (high in fat and simple carbohydrates, low in fibre). 
Read more: Erica Sonnenburg et.al.


The role of Gluten and Sugar! 

  • Gluten: Certain features of gluten make it more likely to impair immune responses than other proteins. One key difference is that gluten is less amenable to being broken down by the enzymes that normally digest proteins. Another factor is gluten’s propensity to bind to certain proteins in immune cells that normally detect pathogens (damaging external factors). This leads to a cascade of events that result in the activation of various types of immune cells; in other words, gluten causes inflammation. Read more about gluten

  • Sugar: Diets high in sugar increase chronic inflammation. Sugar contributes to the formation of harmful biochemical compounds that spike inflammation. Sugar and refined carbohydrates cause unhealthful, inflammation-boosting changes to gut bacteria. Read more about sugar.

Fresh Vegetables

Fresh vegetables are essential. You can find detailed information about nine foods for brainpower here. For instance, curry, celery, broccoli, cauliflower, and walnuts contain antioxidants and other compounds that protect your brain health and may even stimulate the production of new brain cells.

 

Omega-3 

Very important! Increase your Omega-3 fat intake and reduce consumption of damaging omega-6 fats (think processed vegetable oils) to improve the ratio of your omega-3 to omega-6.

There are some that prefer krill oil to fish oil, as krill oil also contains astaxanthin, which not only protects the omega-3 fats from oxidation but also is particularly important in supporting brain health.

Coconut oil is another healthful fat for brain function.

This study has shown the positive effect of medium-chain triglycerides (MCT) daily intake of 42 grams on Alzheimer's disease patients which indicates that MCT oils rich (coconut oil) could have the effect of either a preventative measure against degenerative neurological diseases or as a treatment for an already established case.

Additional Diet Change Actions
Fresh vegetables
Omega-3
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