Hygiene Hypothesis and Autoimmune Diseases
- The gut-immune connection is critical due to the rising epidemic of autoimmune diseases.
- The hygiene hypothesis, studied since the 1950s, reveals that exposure to childhood germs helps create a balanced immune response, preventing autoimmune diseases.
- Kids in larger households with frequent illnesses had lower rates of autoimmune disease, while more affluent, cleaner kids had higher rates.
- Super sanitation and over-cleanliness can disrupt the immune system.
- Developed countries like the U.S., Canada, Western Europe, and Australia have high rates of autoimmune diseases, while sub-Saharan Africa, India, and Southeast Asia have low rates. As countries industrialize and adopt super sanitation practices, autoimmune disease rates increase.
The Role of the Microbiome
- The microbiome includes bacteria, viruses, parasites, fungal organisms, and archaea found throughout the body, especially in the gut.
- The gut microbiome contains over a hundred trillion microbes, outnumbering human cells by two to three times.
- The microbiome digests food, synthesizes vitamins like vitamin K, neutralizes toxins, and trains the immune system.
- The microbiome can turn genes on and off, potentially preventing the expression of genetically predisposed diseases.
Prioritize Existing Gut Bacteria
Instead of focusing on probiotics, which often don't provide substantial benefits:
- Prioritize feeding and amplifying the existing gut bacteria.
- Increase fiber intake through foods like legumes, greens, and berries.
- Reduce alcohol and processed food consumption.
- Ensure adequate hydration to maintain normal gut motility and prevent stagnation.
Good vs. Bad Gas
Differentiate between 'good gas' from fibrous foods like lentils and Brussels sprouts, which indicates gut bacteria are fermenting fiber to produce beneficial short-chain fatty acids, and 'bad gas' from sugar-free candy or lactose intolerance, which is often accompanied by discomfort and queasiness.
Gut Is Bodily Engine
- The gut is the engine for the entire body including brain, kidneys, lungs, and immune system.
- What you put into your gut directly impacts how well your body functions overall.
Hygiene Hypothesis Explained
- Early childhood exposure to germs trains the immune system to prevent autoimmune diseases later.
- Being overly sanitized as a child can increase risks of allergies, asthma, and autoimmune issues.
Microbiome Modifies Genetics
- The gut microbiome influences gene expression and disease development beyond genetics alone.
- Two identical people may differ in disease due to differences in their gut microbiomes.
Eat 30+ Plants Weekly
- Eat 30 or more different plants per week to cultivate a healthy gut microbiome.
- Variety matters more than strictly vegetarian or vegan diets for gut health.
Choose Fermented Foods Wisely
- Fermented foods like sauerkraut are medicinal: they provide prebiotics, probiotics, and postbiotics.
- Swap sugary drinks or alcohol with fermented vegetables for better gut health benefits.
Avoid Artificial Sweeteners
- Avoid artificial sweeteners as they disrupt gut microbiome and cause insulin release.
- Reduce sugar gradually rather than rely on non-nutritive sweeteners to protect gut health.