created by Dr. Darlene Easton DACM, CNS, L

Balancing Your Microbiome

created by Dr. Darlene Easton DACM, CNS, L.Ac

We Are Not Alone - Fact: Current estimates put the number of human cells making up an average person’s body, in the 30-50 trillion range while the number of bacterial cells living in an average human, are upward of 100 trillion. That’s at least twice the popula-tion of bacterial cells compared to human cells! There are hundreds of bacterial species living in every person and each has its own signature function and characteris-tic that contributes to our health. In total, we carry between 3-5 pounds of bacteria in our body.

Bear in mind that bacterial cells are only 1/100th to 1/1000th the size of an average hu-man cell. So even though they’re smaller, they contribute far more genetic material to the body compared to our own human DNA. These organisms play a key role in the health and developments of our body and brains. And by the way, we host more than just bacteria: there are also fungi, viruses and other microorganisms that live in our gut (and elsewhere). Are you surprised? Read on to learn more…



How the Microbiome Effects Health and What you Can do About it!

The amalgam of microorganisms that live in our gut is now being classified as an actu-al organ system known as the gut microbiome and it is an essential player in every aspect of a persons’ physiology including the production, release and regulation of:

• hormones• vitamins• inflammatory signals• immune cells and their response• nutrient compounds

• brain chemicals • metabolism• detoxification• stress response• neurological impulses

All this and more depends on the balance and composition of the microbiome.

Not only does this milieu of bacteria determine our physiology but it also determines how we respond to medication, supplements, herbs and specific medical treatments. If you are a patient undergoing care, the state of your microbiome is a key player in your progress or lack thereof. If you are a practitioner, you may be wondering why you are not seeing the results and outcomes you had expected or hoped for. Clearly, we all need to be more invested in the wellbeing of the gut microbiome!

The fact is, how we maintain the balance and population of these organisms is not a random act of nature, rather, it is a result of every decision we make regarding our diet, approach toward stress management, medication use, sleep habits, exercise and more. And just like a fingerprint, each person has their own signature of gut flora creating his/her microbiome. How we cultivate our own personal microbial garden will determine our overall health.

Science shows us that these organisms shift quickly in response to food and drink. Although it can take several weeks to months to notice an obvious change in health markers, just one meal can impact the microbiome and moving the needle either in a positive or negative direction.

ACTION STEPS: You can and should experiment with your own microbiome. Try this microbiome boosting plan for 30 days that is outlined below and see how your mood, energy, digestion and overall well-being respond to these simple, yet profound,


created by Dr. Darlene Easton DACM, CNS, L.Acchanges in your habits. As with any plan there are those things we want to increase and those things we want to minimize or avoid altogether. Consider working with a pro-fessional herbalist, nutritional specialist or functional medicine doctor who can help you navigate through supplement

MICROBIOME SUPPORT THROUGH 5 SIMPLE ACTION STEPS: 1. Increase fiber to >25 g per day (see list below) 2. Consider Supplements if needed 3. Consume at least 1 fermented food per day 4. Eat a wide variety of plants (veggies, fruits, nuts, seeds, beans and whole grains) 5. Eliminate highly processed foods and limit sugar & alcohol

1. Short List of High Fiber Foods: add 3-4 of these high fiber foods to your diet to give a real boost to your total intake. Remember: aim for 25 g or more daily

Beans 1/2 cup cooked 6g-8g Oatmeal 1 cup cooked 4gBarley 1 cup cooked 6gBrown Rice 1 cup cooked 4gQuinoa 1 cup cooked 5gAlmonds 1oz 4gPopped corn 1oz 3.5gBrazil nuts 1oz 3gBanana 1 medium 3gChia Seeds 2 tablespoons 8g-10gFlax Seeds 2 tablespoons (ground) 4gBroccoli 5oz 4gApple 1 med 4g

Raspberries 1 cup 8g Orange 1 medium 3gPear with skin 1 medium 5gSplit peas 1/2 cup cooked 8gLentils 1/2 cup cooked 8gPsyllium husk 2 tablespoons 10gRed lentil pasta 1 cup boiled/drained 7gAvocado 1 medium10gMango 5gPopped corn 4 cups (organic please) 5gCarrots 3oz 3gCollard greens / Swiss chard 1 cup 4 gArtichokes 1 med 10 g

2. Supplements: if you have a strong dislike for certain foods or a histamine sensitivity, you may not tolerate fermented foods. In that case, working with a qualified health practitioner can help you determine the supplements that are best suited for your needs. Remember that not all supplements are created equal and it is important to work with a professional who is trained to assess and recommended such products.


created by Dr. Darlene Easton DACM, CNS, L.Ac3-5: Use the chart below to choose from a list of fermented foods and review guide-lines for suggestions on those foods to increase, reduce and avoid!

Consume: Include/ increase: Minimize: Avoid processed items:

FERMENTED FOOD: Choose 2 servings daily from the foods listed below. These foods pro-vide beneficial probi-otics that help rebalance the gut flora.

PLANTS: which contain prebiotics are like “fish food” for the good bacte-ria in the gut and will help repopulate and maintain the beneficial organisms.

ANIMAL PRODUCTS: meats raised with antibi-otics, hormones and treat-ed, or Processed, with nitrates and other chemi-cals. These damage good bacteria and cause in-flammation • Choose instead or-

ganic, uncured, no antibiotics meat.

WHITE SUGAR

• Use honey, coconut sugar, maple syrup, but not much each day!

PLAIN YOGURT or KEFIR (whole milk and organic for greatest benefit; sheep or goat milk prod-ucts are ok too) Only opt for non-dairy options if you have a true sensitivi-ty.

raw, aged, sheep or goat milk cheeses have bene-ficial microbes for the gut. Goat/sheep’s milk are generally better toler-ated. Bonus: less calo-ries! Limit to 1oz, 3-4x/week

Increase ALL VEGGIES and aim for 5/day (or more)

Vary color texture so you include green, red, purple/blue, orange/yellow, white. Eat things that are leafy, roots, sprouts, shoots, flowers, crucifer-ous, etc.

• View juicing and pow-dered veggie products as supplemental. The greatest health benefit comes from the whole vegetable.

COW’s MILK DAIRY/CHEESE: Many people have a sensi-tivity that shows up as intestinal/digestive dis-tress, headaches, sinus issues and more.

• Use almond, rice, soy, oat milk instead.

• Eat raw, aged, sheep or goat milk cheeses

Deli meats/cold cuts, hot dogs, bacon, canned meats • Choose organic,

uncured, no antibi-otics instead.

Packaged products: cold cereals, frozen dinners, baked goods, boxed foods are highly pro-cessed. • Minimally processed

foods (2-3 ingredients) - oatmeal, canned beans, broths, mustard, rice milk are ok.


created by Dr. Darlene Easton DACM, CNS, L.AcConsume: Include/ increase: Minimize: Avoid processed

items:

KOMBUCHA, but be a label reader and watch the added sugar amount

APPLE CIDER VINE-GAR “with the mother” is rich in good bacteria 1Tablespoon in 8oz wa-ter

RAW FERMENTED VEGGIES; easy to make and delicious (pickles, sauerkraut, kimchi)

TEMPEH: this is a fer-mented soybean product that can be used in stir-fry and wraps.

MISO - Is fermented bean (often soy). It’s found in the refrigerated health section. It can be added to hot water and consumed as a broth, made into a delicious salad dressing, or added to stir fry dishes (at the end) in place of salt. Choose organic miso. See eastonhealth.com for recipes.

Aim for 2-4 servings/day of whole grains (quinoa, brown rice, buckwheat, oats, faro, millet)

Grains should be organic, non-GMO and well cooked

Sprouted grains, seeds, nuts, legumes have more active enzymes and improve digestion.

Aim for 2-4 servings/day of fresh fruits: skin on and washed properly. Ex: berries, apples, grapes, pears, kiwi, watermelon

• PACKAGED BREAD THAT SITS ON A SHELF!

Try: multigrain or sourdough bread from the Bakery or a sprouted bread like !Ezekiel found in the freezer section.

• PASTAS: Look for organic pas-tas made from red lentil, rice, chickpea, edamame and more. Try them! If you must do wheat, go for whole wheat varieties. ** on the occasion you want “real pasta” please use those made in Italy (or elsewhere in the EU) where the use of both glyphosate spraying and GMO are banned

PROTEIN & ENERGY BARS: marketed as “healthy”, but highly processed and loaded with added sugar!

Any drink that has sugar as the first ingredient is off the list. This includes many juices, all soda pop, energy drinks, etc. • Even pure fruit juice

should be kept to 4oz or less/daily; high in sugar and no fiber to mitigate insulin response.

https://www.eastonhealth.com/



NOTE: If you are not eating meat/animal products, increase your intake of beans/legumes, nuts/seeds, and grains. According to Perdue University, ½ cup beans/legumes = 2oz meat protein. You may notice a bit more bloating & gas for the first week or so but that’s normal and will level off.

fermented soy products such as TEMPEH or NATO

NOTE:

Rotate your choices so you’re not eating the same thing throughout the month

Aim for 1-3 servings/day of beans/legumes (soy products, all beans, peas, lentils, etc.)

Aim for two 1 oz serv-ings (2 TB) /day of nuts & seeds.

Aim for wild caught fish 3x/week - the lowest lev-els of mercury are found in salmon, cod, clams, crab, sole, flounder, sar-dines, anchoviesThe following fish are natural sources of healthy OMEGA-3 fats which reduce inflamma-tion and promote circula-tion: • Salmon (super source

of Vitamin D) • Sardines • Tuna • Lake Trout • Mackerel • Herring • Anchovies

• SWEET TREATS: even those that are homemade. Sugar feeds un wanted organisms that have a negative health impact.

• LATE NIGHT EAT-ING: believe it or not, this can disrupt gut health

Unnecessary antibiotic use: • Antibiotic overuse

will disrupt the nat-ural balance of the gut. There are times when it’s very ap-propriate and even lifesaving, but ask your doctor if there are other options before taking antibi-otics.



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created by Dr. Darlene Easton DACM, CNS, L