How to Hack into your Microbiome w/ Dr. Uche Odiatu
Content Courtesy of the Forever Young Podcast with Christiana Egi and Cherrie-Marie Chiu.
The National Institute of Health has conducted a lot of research to find evidence that our overall health is impacted by our genes, but it's equally impacted by the microbiome. There are about three pounds total weight of bacteria all over our body with the majority of it being in the intestine - this leads to them saying that it could be perceived as an organ. Our gut health is so important to our overall health, and about 70% of our immune system is housed in our gut!
We are pleased to welcome back our dear friend, Dr. Uche Odiatu as we dive into the importance of the gut microbiome. Dr. Odiatu is the author of “The Miracle of Health”, a professional member of the American College of Sports Medicine, and a practicing dentist in Toronto. He is an internationally acclaimed speaker and has been invited to over 400 radio and TV shows from Atlanta to Alaska. He is also an NSCA certified personal trainer and certified boot camp instructor!
We had an enlightening discussion about the gut microbiome and the impact of the gut microbiome on our overall health. What is interesting is that many of these discoveries surrounding the gut microbiome are fairly recent. This means that a lot of people are still unaware of the benefits a healthy gut can have to their overall health. Read on to find out more!
As Hippocrates says, “all disease begins in the gut”. If you remember, we discussed the gut microbiome in a previous Forever Young podcast episode. Listen to our podcast episode on Gut Health below:
It can tend to get confusing, but bacteria can be good and bad. Without the right balance of bacteria, your body suffers from chronic inflammation. Chronic gut inflammation is a silent killer that lives amongst us. It continues its silent destruction and can lead to diseases like diabetes, lupus, or worse yet, cancer. From gingivitis, periodontitis, heart disease to dementia, to diabetes, to cancer has an inflammatory component. Some people are unable to prevent these illnesses and diseases because their body is not making anti-inflammatory chemicals, which are made by your perfect little pharmacy, it's called the microbiome.
Do you know why the microbiome is so important to our overall health? Almost every aspect of our physiology is impacted by bacteria. Good bacteria are essential for a functioning healthy system. It is important because bacteria:
Maintains gut lining and digests food.
Crowds out harmful bacteria like E Coli, Salmonella, and C Difficile.
90% of the serotonin is made in the gut.
Makes enzymes, B Vitamins and trains our immune system.
They are also a big part of gene modulation.
As a dentist, gut health and nutrition is an important topic for Dr. Odiatu. He also shared what he eats in a day, which included a healthy supply of probiotics and healthy foods. Check out the podcast episode on the Gut Microbiome to find out Dr. Odiatu’s meal ideas for the day:
The silver lining is that you can actually do something yourself to make your body healthier. It really is in our power to choose disease or to prevent it with our consumption. You don't need a doctor to tell you, start doing your own research and never be afraid to ask questions! Gut nutrition is a key component of maintaining a healthy lifestyle. Dr. Odiatu finally shared 9 tips to support a healthy microbiome which in turn, can support living a healthy life.
1. Don't eat the same food all the time. Eating the same food, which lacks variety doesn't stimulate gut bacteria diversity. You might have favorite foods but try different kinds of greens. Make sure your fruit has lots of variety that will stimulate a healthier variety in your gut.
You would be surprised by how you can look and feel better through a better diet and food as nutrition is a key player in keeping your gut healthy.
2. Limit or reduce junk food. Junk food by definition is high in trans fat and lots of sugar. It also stimulates pathogenic bacteria. Try to reduce or eliminate junk food for a healthier microbiome. Start eating for gut health, which is fiber vegetables, fermented foods like yogurt, good quality cheeses such as feta and goat cheese. Eating good food that is good for your gut health will help you lose cravings, clear up your skin and even improve your emotional wellbeing.
3. Eat fiber. If you're eating an anti-inflammatory diet and a key part of that is fiber. The sad thing is that the average adult eats half of the fiber their body requires.
4. Look at household disinfectants. I know the pandemic has encouraged it, but that said our houses are so clean, that the kids aren't being exposed to a variety of germs and bacteria. This can lead to a hyperactive immune system.
5. Long-term use of prescription medication. The very medication that's keeping you alive and helping you with disease and prevention such as blood pressure, birth control pills, and antibiotics. While they all have good intentions, the side effects of medication can be more complex than the thing they are preventing/treating. So talk to your doctor and look into other alternatives, don’t abuse over-the-counter drugs.
6. Having an active lifestyle. The less you move, the less stable and the less diverse your bacteria are. So if you wanna increase the stable flora and lots of diversity, which slows down aging, have a more active lifestyle.
7. Stress can thin out the gut lining, which can put your immune system on hold and slow down digestion. It also disrupts good bacteria and helps foster pathogenic bacteria which is not good for your gut health. Try managing stress through exercise and activities like yoga or journaling.
Grieving and sadness can affect the biome and extended stress can affect the biome. Stress can also lead to a loss of appetite which can affect the biome, and therefore affect gut health. Also, with extended stress, grieving or depression, gut bacteria decrease in diversity and become more unstable over time. Replenishing the good flora with prebiotics spatially feeds bacteria and creates an environment where bacteria grow. There are actually live bacteria in the vegetables and fruit that support gut diversity.
8. Sleep. The biome is very tuned into the day/night cycle. So if you are not getting enough rest, it may disrupt your biome. Try to get at least 7-9 hours of sleep every night.
9. Don’t reduce meat, but limit meat to better quality versions. When you have protein-rich or fat-rich food, you displace fiber inside of your body. Half of your plate should be fruit or vegetables, a quarter should be grains and a quarter should be ideally protein or protein alternatives.
Dr. Odiatu encourages anyone and everyone to hack into their biome to have more lucid thoughts. If your gut is healthy, it can help your anxiety, depression, and overall mental health. This is because 90% of Serotonin is made in the digestive tract and serotonin is a big part of having good mental and emotional wellbeing.
It is pertinent to share information about gut health since the destruction of the lining of the gut can lead to leaky guts and other chronic diseases. Our fast-paced society makes it easy and convenient to eat fast food. Ideally, you should be mindful and make the right choices when it comes to your diet! However, you should always consult with your doctor or a nutritionist about your diet, and never be afraid to ask questions!
Share how important it is to know about your gut health with your friends and family. Make small changes every day to improve your gut health. A healthy diet, stress management, and an active lifestyle are all things that can help us improve our gut health and our overall health. Will you take up the challenge today?
Tell us through a comment or direct message on Instagram.
You can also find Dr. Odiatu on Instagram and Twitter to learn more about his career in dentistry, being an author, yoga, and boot camp instructor!
Listen to the full episode of Forever Young Podcast to hear more tips and learn about the Gut Microbiome!
The Forever Young podcast is created and produced by Christiana and Cherrie Marie Chiu. Produced and engineered by Elisse Hill. The podcast represents our opinions and those of our guests. The content should not be taken as medical advice. It is for informational purposes only. Please consult your health care professional for any medical questions. If you like our show, please tell your friends and leave a five-star review on Apple Podcasts. New episodes are available every other Wednesday. Have questions? Email us at ourforeveryoungpodcast@gmail.com.
