Gut-Metabolic Health axis

Inside Out: The Gut-Metabolic Health Axis and Its Role in Wellbeing – Part 2

/ Gut Health, Metabolic Health / By

Overview of Biological Mechanisms Linking Gut and Metabolic Health

The relationship between gut and metabolic health is a rapidly evolving area of research. Numerous factors interlink these two critical aspects of our health. Since we covered some of these mechanisms in my gut blog, here’s a brief overview.

  • Microbiome and nutrient metabolism:  Our gut microbiota aids in breaking down complex carbohydrates and fiber, producing beneficial short-chain fatty acids. These not only serve as an energy source for colon cells, but also influence glucose metabolism and insulin sensitivity.
  • Metabolism of dietary compounds: Beneficial gut bacteria metabolize polyphenols found in plant foods. These interactions can result in metabolites that combat oxidative stress and inflammation, contributing to improved metabolic health.
  • Inflammation and its implications: Imbalances in the gut microbiome or a compromised gut barrier can lead to chronic low-grade inflammation – a cornerstone for metabolic disorders, insulin resistance, obesity and chronic diseases.
  • Bile Acid Metabolism: Bile acids, synthesized in the liver and further metabolized by gut bacteria, are essential for digesting and absorbing fats and cholesterol. An altered gut microbiome can shift bile acid profiles, influencing lipid metabolism and potentially cardiovascular health.
  • Impact of Uncontrolled Glucose on Motility – elevations of blood glucose, particularly notable in type 1 diabetes, can decrease gastric motility, leading to delayed gastric emptying. This is believed to occur through several mechanisms.
  • Hormonal regulation: The gut microbiome plays a pivotal role in regulating metabolic hormones, such as  insulin, modulating blood sugar levels and ghrelin, often referred to as the “hunger hormone.” This interaction highlights the microbiomes’ influence on our appetite, energy balance, and overall metabolic health. It is important to note that the gut microbiome influences production and regulation of a wide range of hormones and including sex hormones, mood and sleep hormones such as serotonin and melatonin.
  • Blood glucose impact on hormones:  Let’s not overlook that persistent imbalances in blood glucose levels can impact a spectrum of hormones – sex hormones, thyroid-related hormones, those influencing appetite, and those regulating cortisol. This, in turn, contributes to imbalances in stress-related hormones.
  • Appetite and Weight Regulation: The gut-brain axis heavily regulates our appetite and food intake through hormones like ghrelin, leptin, and peptide YY (PYY). An imbalanced gut can disturb the production or signaling of these hormones, leading to issues like overeating and subsequent weight gain.
  • Obesity and Metabolic Syndrome: A notable correlation exists between imbalances in the gut microbiome and conditions like obesity and metabolic syndrome as already discussed. Maintaining a healthy gut microbiota through diet and lifestyle changes may improve metabolic health.
  • Diet’s Influence on the Microbiome: Our dietary choices have a profound impact on the gut microbiome’s composition. Diets abundant in fiber, whole grains & polyphenols found in diverse plant-based foods can foster a healthier and more diverse microbiome, which in turn promotes metabolic health and reduce inflammation.

Researchers are actively studying the mechanisms through which the gut microbiota influences metabolic health and exploring potential interventions to improve metabolic disorders by modulating the microbiome. This exciting research will undoubtedly add to our knowledge in this field, offering new insights into the intricate relationship between the gut microbiota and metabolic processes.

A Comprehensive Approach to Optimizing Gut, Metabolic health and Overall Wellness

In light of expanding knowledge, functional medicine nutrition encompasses a broader set of parameters and considers interactions among various physiological systems:

Continuous Glucose Monitor - CGM
  • Gut Health: The state of the gut microbiome plays a significant role in metabolism, as addressed in last blog, with continued exploration in this one.
  • Metabolic Health: I encourage and support use of continuous glucose monitor (CGM) for proactive health management when indicated.
  • Hormonal Balance: Beyond insulin, other hormones like cortisol, thyroid, and sex hormones can significantly impact metabolic processes.
  • Inflammation: Chronic low-level inflammation is increasingly recognized as a factor in metabolic dysfunction and a consequence of dysbiosis and leaky gut.
  • Detoxification: The body’s ability to detoxify and excrete waste products and environmental toxins can impact numerous organs and systems.
  • Nutrient Status: Deficiencies or imbalances in certain vitamins, minerals, and other nutrients can affect metabolic processes throughout the body.
  • Methylation and Genetic Factors: Methylation, a key cellular process involved in DNA repair and detoxification, can be influenced by genetic variations. These variations impact not only metabolic health and hormones, but also other body mechanisms.
  • Mitochondrial Health: Mitochondria, the cellular “powerhouses,” directly influence metabolic efficiency, resilience and energy production.
  • Sleep and Circadian Rhythms: Sleep quality and adherence to a natural circadian rhythm can impact hormones, stress responses, and other factors tied to metabolism.
  • Stress and Resilience: Chronic stress can affect hormonal balance, inflammation, and other aspects of metabolic health. The onset of diabetes is preceded by a variable period of hyperinsulinemia (elevated insulin levels), a driving force for increased activation of the HPA axis, leading to elevated cortisol levels and, in turn, increased abdominal fat stores.
  • Environmental considerations: Exposure to certain environmental factors, such as  endocrine-disrupting chemicals and mold, can influence metabolic health as well as other systems in the body.
  • Dietary Patterns, Physical Activity and Immune Regulation: These factors are integral to our comprehensive assessment for each individual.

It is important to get a comprehensive view of our overall health to personalize interventions that help us feel our best and delay or reverse onset of chronic diseases.  Schedule a consult today!

Unlocking Optimal Well-being: Simple Strategies for Enhancing your Overall Health

True Wellness

Dietary Choices

  • Increase your intake of unprocessed foods rich in polyphenol,  high-fiber foods, vegetables and prebiotics to nourish beneficial gut bacteria. These dietary components support butyrate production, which is crucial for gut health and metabolic regulation.
  • Also, be sure to also include healthy fats and protein with meals!

Regular Exercise

  • Engage in physical activity, known to improve metabolic health and positively influence the gut microbiome, contributing to overall well-being.

Manage Stress

  • Mindfulness techniques such as meditation can be helpful. My stress blog provides more information.

Adequate Restorative Sleep

  • Aim for a bedtime around 10 pm and a total sleep duration of 7-8 hours
  • Evaluate the quality of your sleep. If you wake up feeling unrested, consider factors such as blood glucose levels, stress, and dietary choices.

Regular Medical Checkups

  • Monitor key markers like blood pressure, cholesterol, and blood sugar levels to gain insights into your metabolic health.
  • Consider the benefits of using a continuous glucose monitor. Allow me to assist you in navigating this valuable tool for optimizing your metabolic health.
  • Discuss the possibility of an expanded lipid panel with your physician if you fall under the moderate or high-risk category
  • I work closely with Physicians!

Antibiotics

  • Overuse can deplete beneficial bacteria, leading to an imbalance in the gut microbiome.  Always follow your physician’s advice regarding antibiotics. Ask me about strategies for repletion and ways to prevent antibiotic related diarrhea.

Stay Hydrated

  • Ensure adequate intake of water and essential electrolytes. Proper hydration is crucial for overall metabolic processes and maintaining a healthy gut.

Address Vitamins and Micronutrient Deficiencies

  • Check and address deficiencies in essential vitamins and micronutrients such as magnesium, zinc, vit D, chromium, alpha lipoic acid etc.  I can both test and address these for you.

Address your Gut health

  • I always start with a stool test to assess the diversity of the microbiome. Refer to my Gut blog for more in-depth information.

Oral Health

  • Don’t overlook the importance of oral health, as oral bacteria can potentially contribute to systemic inflammation and metabolic dysfunction. Brush and floss regularly.  Use a detox mouthwash (shop my favorites under Fullscript)

Nutraceuticals

  • Recognize that individualized care is optimal when considering nutraceuticals for your health needs.

Conclusion

The profound connection between gut and metabolic health forms the foundation of our overall well-being, primarily through the gut-metabolic axis. This axis involves a complex network of interactions between the gut microbiome, the intestinal lining, and metabolic processes. It influences everything from inflammation and insulin sensitivity to appetite regulation and nutrient metabolism.

A balanced gut microbiome contributes to efficient digestion and absorption of nutrients, influencing key metabolic factors such as blood sugar regulation and fat metabolism. Optimal metabolic health ensures a well-functioning gut. This symbiotic relationship extends beyond digestion & metabolism. It impacts mental health through the gut-brain axis, immune, liver, weight, energy, cardiovascular and hormonal health – all which contribute to our overall vitality.

When indicated, focusing on Gut and Metabolic Health alone can trigger positive ripple effects throughout other organs and systems.  As we wrap up our exploration of the gut-metabolic health axis in this blog, it’s clear that taking proactive steps to support and maintain a healthy metabolism as well as a harmonious gut ecosystem is not just a choice but a fundamental necessity.

**Please be aware that disease risks are complex and multifactorial. The content provided in this blog is for general informational purposes only.

For personalized guidance please schedule a consultation or call me at 972 656 9051 to discuss your needs. I look forward to being a partner in your health journey!

References & Further Reading for PART 1 & 2

Please note that you will find links to abstracts only for some references below: