http://www.thealternativedaily.com/
Everyone who is old enough to be in the workforce knows that work isn’t always fun and games. If you’re satisfied with your career, you learn to take the bad days in stride with the good days and the average days. However, if your work life is becoming an endless list of bad days, or […]
http://www.thealternativedaily.com/
A bit about me: I am a mother to a wonderful five year old boy. I am also a cat-mom to two awesome and energetic cats. While children and cats are obviously not the same… I couldn’t help but notice that there are some striking similarities between them. I started thinking about all of the […]
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The microorganisms that reside in, on, and around our bodies influence almost every facet of our well-being. Part of maintaining microbiome health is maintaining homeostasis. Another is supporting diversity.
Our goal, then, is to improve our microbiological real estate in the many areas of the body that commensal and symbiotic bacterial like to put down roots—the gut, mouth, lungs, skin, reproductive organs, and so on. The average Primal enthusiast is well-versed with the role of food choices and smart supplementation (although research is always uncovering new wrinkles—more on this to come).
I thought I’d give a little attention to some of the other basic practices that can influence microbial diversity and homeostasis. There are more answers and nuances than I can cover today, but let’s start with some of the fundamentals.
Over the past decade, there’s been the odd study examining the link between exercise frequency, duration, and type and the microbial response to such in the body.
Studies in mice have shown considerable responses to exercise in the lab. A 2016 study placed mice on an “obesity-causing” diet and 6 weeks of high-intensity interval training (HIIT). The mice placed on the HIIT program had markedly increased microbial diversity within the distal gut, along with an increased Bacteroidetes/Firmicutes ratio. Perhaps even more importantly, the microbiome of the HIIT mice appeared to resist the typical adverse changes to the gut microbiota that occur with onset of obesity. In short, exercise stopped the poorer diet from degrading their gut microbiome.
An older 2013 paper showed that mice with free access to exercise experienced a significant increase in the number of Lactobacillus, Bifidobacterium and B. coccoides-E. rectale. Other studies have demonstrated the microbiological effects of exercise on diabetic mice and mice subjected to PCBs. But that’s just in mice.
As far as the human microbiome goes, there’s a lot more research needed regarding exercise. Much of what we have to go on ties back to experiments on the Irish international rugby team, 40 of whom were investigated in the days leading up to the last Rugby World Cup. Somehow, researchers managed to get their hands on 46 other healthy men of similar brutish size, analyzing both groups regarding their dietary and exercise habits.
They found that the rugby players all had significantly more diverse microbiomes than men in the comparison group, with notably higher proportions of Akkermansiaceae—a bacterial family commonly linked to lower rates of obesity and metabolic disorders. Interestingly, despite the rugby players having significantly higher levels of creatine kinase, an enzyme associated with muscle damage, they all had lower levels of inflammatory markers than the control group, along with a much better metabolic profile. Correlation or causation? It’s hard to tell.
The waters are muddied further when we examine the role of diet in hardcore athletes. The Irish rugby team unsurprisingly ate considerably more protein (22% versus 15-16% in the control group) but also ate a lot more fruit and vegetables and had fewer snacks than their non-athletic peers. A follow-up study last year reinforced these findings, but there’s a lot more to be revealed.
Was it the increased exercise (or type of exercise) that brought about the improved microbial diversity, or their improved diet? My thoughts are that it was both, but watch this space for more scientific discussion of the diet-exercise-microbiome paradigm.
Of course you knew that stress would play a part in the health of your microbiome, but it certainly helps to have some research to back up the assumption. Currently, there’s an abundance of animal lab testing and a notable shortage of human studies. (Probably mostly on account of people not being keen to have their feet zapped or injected with carcinogenic compounds.)
An impressive study from January last year, however, took things one step further and examined the stress-induced changes to the microbiome of North American red squirrels in the wild. Using faecal glucocorticoid metabolites, an accurate marker of stress, researchers were able to confirm that increased stress in wild squirrels significantly lowered microbiological diversity.
This negative response, they postulated, was caused by a stress-induced activation of the immune system, increasing cytokine circulation, which in turn has a strong antimicrobial effect. The result, unfortunately, is an increase in host vulnerability to pathogenic invasion. Good one, stress.
Back in the lab, stress-induced microbial alterations continue to be the center of study. A 2011 study exposed mice to a social stressor called social disruption, designed to prime the innate immune system and increase circulating cytokines—much the same as the high-strung wild squirrels. The findings were textbook: “stressor exposure significantly changed the community structure of the microbiota, particularly when the microbiota were assessed immediately after stressor exposure.”
As far as species composition goes, the stressed mice showed a decreased abundance of bacteria in the genus Bacteroides and an increase in Clostridium. In simple terms, commensal-type bacteria were suppressed by stress and pathogenic-type bacteria were promoted.
Another mice vs. stress study elicited much the same results, with restraint stress causing a decline in microbial species richness and an overgrowth of anaerobic bacteria. Researchers then tested whether this decline in microbial diversity had set the stressed mice up for increased risk of pathogen colonization by orally introducing the murine pathogen Citrobacter rodentium. Funnily enough, those mice subjected to stress were far more likely to come down with a bad case of the C. rodentium than their more chilled out peers.
Regardless of their often necessary role in your life, many medications can exert a considerable influence over the health and diversity of your microbiome.
In a 2016 study, the influence of several NSAIDs over the gut microbiome was determined during the course of 30 days in 155 adults. Interestingly, it was the type of medication, rather than the amount of medication, that influenced the gut microbiome the most. Aspirin users have markedly different numbers of Prevotella, Bacteroides, Ruminococcaceae, and Barnesiella species, while both celecoxib and ibuprofen users had larger numbers of Acidaminococcaceae and Enterobacteriaceae. The list goes on. Suffice it to say that the bacterial diversity in the gut microbiome strongly reflected the combinations of medications that people ingested.
A year earlier, researchers were examining the same relationship between proton pump inhibitors (PPIs) and the human microbiome. PPIs reduce the production of acid in the stomach in a bid to prevent formation of ulcers, and are among the top 10 most popular drugs in the world. Incidentally, they’ve also been associated with an increased risk of intestinal infection.
Using a cohort of 1815 individuals (211 of which were PPI users), researchers were able to demonstrate a significant decrease in microbial diversity in PPI users, along with changes in 20% of the bacterial taxa. Curiously, there was an increase in bacteria associated with the oral microbiome, and a big step up in potentially problematic bacteria like Enterococcus, Streptococcus, Staphylococcus and E. coli. Based on their findings, the study proponents didn’t have too much trouble explaining why PPI users were more prone to enteric infection.
The implications of these studies, and many more like them, reach far beyond mere infections and bacterial dysbiosis. When we consider that microbiomes like the gut play a critical role in the metabolism of most medications, the very way in which these drugs alter microbial compositions and lower diversity may reduce their efficacy or even render themselves toxic. It’s fair to say that plenty more work is needed on the interactions between medications and the microbiome.
I’ve actually already written about the considerable transfer of germs that takes place in just one bout of kissing, but science has since taken it one step further and suggested that our individual microbiomes may play an important role in that ever-elusive “chemistry” that draws people together.
How’s that? Well in this case, opposites very much attract. Studies show that we’re instinctually attracted to sexual partners whose microbiome is complementary to our own. And knowing what we know about the importance of microbial diversity, complementary means different. Thus, when two people with very different microbiomes engage in intimate relations, they diversify their respective microbiome.
This ties in to the concept that odor (a.k.a. pheromones) plays a role in sexual attraction, as our microbiome very much influences our smell. Neat, huh?
Getting down to business, there’s some serious microbiological changes taking place every time we have sex. A 2015 study published in Research in Microbiology found that there was a significant decrease in the abundance of Lactobacillus crispatus after sex, along with a certain bacterial homogeneity between seminal and vaginal samples.
The microbial picture isn’t just more is better. Another study of 52 women found that those who partook in unprotected sex had a temporary increase in bacterial species associated with bacterial vaginosis. Over time, it appeared that their vaginal microbiome retained a remarkably similar composition, but those temporary post-sex increases in G. vaginalis and L. iners have led some to believe that unprotected sex is “bad” for the health of the vaginal microbiome.
But the issue may be more novelty related. Each new partner means a new microbial influence—for both men and women. That likely involves a period of microbial imbalance. Aside from serious infection (e.g. STDs), adaptations to a partner’s profile over time, one would imagine, would confer the benefits of microbial diversity and allow a shift back toward relative homeostasis in most cases. It’s a complicated but fascinating topic—maybe worthy of its own post sometime.
Moving on to lighter matters, there’s plenty of research that points towards pets as a positive influence on our microbiome…particularly the furry kinds. A study published late last year investigated the effects of early-life exposure to household pets on 746 infants from 2009 to 2012. Along with participating mothers being asked to fill out questionnaires regarding their pet situation during and after pregnancy, infant gut microbiota was sampled at around 3 months of age.
Those infants that had been exposed to at least one furry pet (more than half the group) were found to be more than twice as likely to have a high abundance of Oscillospira and/or Ruminococcus bacterial species—regardless of whether they had received prenatal or postnatal exposure to fur-bearing pets. These species, incidentally, have been associated with a lower risk of childhood atopy and obesity. What’s more, pet-exposed vaginally-birthed infants with maternal intrapartum antibiotic prophylaxis exposure (say that ten times) had considerably lower abundances of Streptococcaceae than infants who hadn’t been exposed to furry pets.
These findings, and plenty more besides, tie in nicely with what we know about Strachan’s hygiene hypothesis, which implies that children growing up in overly hygienic environments are more likely to develop allergic disease. Interestingly, there appears to be a curious tendency for older siblings to dampen that microbial abundance effect. Equally of note, breastfeeding may work synergistically with that positive pet-effect.
For those of us not exposed to pets during our developmental years, I strongly suspect that there’s still hope for your microbiome. Exposing ourselves on a daily basis to potential sources of microorganisms, furry pets included, should help to encourage microbial diversity and help your body stay truly Primal.
That’s it for me, folks. The research keeps coming, so look for more on this topic soon. In the meantime, share your questions and thoughts on the topic below. Thanks for stopping by.
The post 5 Non-Dietary Factors That Influence Your Microbiome appeared first on Mark’s Daily Apple.
http://www.thekitchn.com/feedburnermain
My parents came very close to moving our family to Atlanta when I was in middle school. Apparently, my father had been given a once-in-a-lifetime job opportunity and he thought it’d be good for us. I, however, did not. I was only 11, but I knew I wouldn’t fit in down there and that I’d be better off in South Jersey.
My social concerns had nothing to do with my unfortunate purple glasses, my awkward sense of humor, or my lack of athletic abilities. My worries stemmed from the fact that I knew I would have a very unpopular opinion down there in the Peach State: I thought (and still do think!) that canned peaches are better than fresh. That’s right — I said it! Now, hear me out.
http://chriskresser.com/
Get your 10,000 steps in! Practically everyone is familiar with this mantra, and it is traceable as far back as the 1960s in Japan. (1) Depending on a person’s stride length, 10,000 steps correlates to approximately five miles. However, modern-day desk jobs and excessive electronic usage set the stage for a sedentary lifestyle. Some reports estimate that the average U.S. adult only achieves 5,117 steps per day, far below what’s recommended. (2)
Chronic disease and obesity plague the Western world. While only one piece of the puzzle, not enough physical activity is part of the problem. We know being sedentary is detrimental to health. Low physical activity is correlated with cardiovascular disease, obesity, insulin resistance, and all-cause mortality. (3, 4) Just one additional hour in a sedentary posture per day is associated with a 22 percent greater risk of type 2 diabetes and a 39 percent greater risk for metabolic syndrome. (5)
As a way of measuring physical activity, fitness trackers, including the Apple Watch, Fitbit, and Jawbone Up, have become popular over the last five years. In 2015, consumers bought 50 million wearable devices in a market exceeding $2 billion. And the market is expected to rise.
In intervention studies, fitness trackers do show a moderate effect on increasing step count and/or physical activity. Older patients instructed to aim for 10,000 steps per day lost weight and had decreased LDL levels after 12 to 14 weeks of use. (6) Other studies have confirmed weight loss success from promoting 10,000 daily steps through fitness trackers. (7, 8) In the workplace, fitness challenges often including daily step counts can motivate employees to increase their physical activity. (9, 10) It seems that for some, having a visual, tangible record of their daily activities is what makes a difference. For others, the competition, such as in a workplace challenge, is key.
Although short-term intervention studies using fitness trackers can get some people to be more active, the results are often short-lived. Even though fitness tracker sales have skyrocketed, it’s estimated that one-third of people abandon them after six months.
Designing a double-blind, placebo-controlled clinical trial to determine the health effects of 10,000 steps per day versus 5,000 steps per day over five, 10, or 20 years would be impossible, for a long list of reasons. Such a study could never be blinded, a valid placebo for “steps” doesn’t exist, and it probably wouldn’t be ethical.
In determining how many steps a day are optimal for health, the best we can do is look at the associations between daily step count in different populations and health outcomes, trying to adjust for confounding factors. Several studies indicate that people who increase their daily step counts over time decrease their chances of dying, lower their BMIs, decrease their waist-to-hip ratios, and improve their insulin sensitivities. (11, 12)
But how many steps are enough? Under 5,000 steps per day might be detrimental to bone mass. (13) Achieving at least 7,500 steps could help with weight loss and improve sleep. (14) And the 10,000-step cutoff might be appropriate for decreasing cardiovascular disease risk, at least in men. (15)
But do we see benefits above 10,000 steps? One study continued to show heart benefits at daily steps up to and beyond 12,500 in men, while the relationship between step count and cardiovascular disease risk in women wasn’t as linear. (16) For postmenopausal women to achieve healthy weight, 12,500 steps might be required. (17) And, a recent study looking at postal workers showed that only those who walked over 15,000 steps per day or spent seven hours per day upright had zero features of metabolic syndrome. (18)
The health benefits continue beyond 10,000 steps per day
A daily goal of 10,000 steps is reasonable for most adults, barring any serious medical issues. Start by adding an extra 500 per day each week until you reach your goal. However, because the health benefits appear to continue beyond 10,000 steps, if you are already achieving that, aim for more! For children and adolescents, especially, 10,000 steps might not be enough. Here are some tips for increasing step count, especially relevant for those who have “desk jobs”:
Here’s the takeaway: physical activity throughout the day is good for our health, but sitting or lounging for long periods in a row is NOT. You don’t need to get a pedometer and exactly 10,000 steps per day, especially if you are engaging in activities that pedometers won’t necessarily count, such as swimming, yoga, and heavy weight lifting. Thirty minutes of moderate-to-vigorous physical activity is usually considered equivalent to around 3,000 steps.
Even with intervention studies where participants are given a pedometer and instructed to aim for 10,000 steps per day, the health differences in those with higher step counts is usually accounted for by waist circumference differences alone (but not always). The key, therefore, is maintaining a healthy weight through staying active. While pedometers work well for many, what is best is to incorporate daily exercise that YOU enjoy and won’t abandon in a few months time, along with changing some sedentary habits.
Now I’d like to hear from you. Do you use a fitness tracker? What motivates you to keep exercising after the initial novelty of the device wears off? Let us know in the comments!
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The best thing about Popsicles? They’re served on a stick! Sticks are fun — way more fun that spoons, forks, and even sporks! So your Popsicles should be just as much fun. None of that cherry and grape nonsense. That’s why we created a trio of totally weird, but cool, Popsicles. These recipes are the Popsicle equivalent of John Cusack in basically every movie from the ’80s. We wouldn’t want our frozen treats any other way and we hope you agree.
http://www.thekitchn.com/feedburnermain
When buying kitchen gear, you might be quick to relegate a spoon rest into the “grandma-ish things I don’t actually need” category, but not so fast — spoon rests are actually pretty useful. They help contain the mess when you’re cooking extra-saucy concoctions.
This one — on sale for $8 (nearly 50 percent off) on Amazon — takes an old-school tool and adds a bonus helper in the form of a lid holder.
http://www.thekitchn.com/feedburnermain
Texas-based husband-and-wife team Chip and Joanna Gaines might be best known for their HGTV series, Fixer Upper — where they fix up decrepit old homes, always adding their signature farmhouse style — but among other projects they also own Magnolia Market, a store that sells wares that perfectly embody the couple’s design aesthetic.
While we typically prefer our old, farmhouse-y finds to actually be old (and not faux old), we usually make exceptions for dining and entertaining stuff. And these items from Magnolia Market are all worth a second glance.
http://www.thekitchn.com/feedburnermain
Most New York City apartments I’ve seen do not come with ice machines in their freezers. (Sometimes you’re lucky to even get a freezer at all!) So I have spent many hours of my adult life filling, freezing, and emptying ice cube trays — more hours than I’d care to add up, actually.
I’ve learned a lot along the years. I’ve learned that flimsier trays are best because they’re easier to twist and get the ice out. But a too-flimsy tray will crack within a week. I’ve learned to keep a lid-less storage container in the freezer to use as an ice bin so that I can keep a constant supply of ice on hand. And I’ve learned that OXO makes my favorite ice cube tray.
http://www.thekitchn.com/feedburnermain
Pasta is easily one of my most favorite meals, and I have no shame in admitting it’s on weekly rotation in my household — all year long. I stock my pantry with noodles of all shapes and sizes, ready to be grabbed and transformed into a simple dinner with the addition of a green salad and perhaps a glass of wine.
Come summer, pasta night still prevails, but to honor the laziness of the season, my pastas become lazier. I’m talking about one-pot or single-skillet pasta dinners. It’s hard to argue with their ease of prep and cleanup. Whether I’m craving something light and fresh, with loads of farmers market veggies, or something a touch more homey and comforting, these 10 recipes have my back all summer long.
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