by Lisa R. Lowry, M.D.

Published In TYLER TODAY Magazine

The sun had taken its midafternoon position with nary a cloud in the boastfully clear blue sky, warming the January air to a temperature worthy of pleasant commentary. This was an unexpected delight, having flown to the West Coast just in advance of anticipated weather that would soon wreak havoc. This day on Pismo Beach, however, was behaving beautifully. The waves were lapping gently onto the shore, little crescents of sea foam trailing behind, then whimsically disappearing into the air. The sea birds were steady and unimpeded in their search for food and one-upmanship with in-flight displays of grandeur. Sea Otters held mussels and babies and played as if cued by National Geographic. The sand, chilled by the cold water so characteristic of this area, spread out before me in a giant, hard expanse. The timing was sheer serendipity, to be here at low tide. I wandered and followed the little rivulets and gullies the ocean had left without expectation. After all, I had not done my homework, I had not checked tide charts, I had no right to expect nature to deliver anything more than the spectacular visual feast I have previously mentioned. Yet a small spark of hope had ignited, causing my breath to quicken and my heart to follow chase. I stepped lightly, my eyes keen. As I felt the sand shift below my stance, and the ocean ran away, a glorious bit of buried treasure revealed itself. Stunning and aglow with jewel tones and sparkle, a tide pool lay before me. I held my breath and steadied my limbs, not wanting to disrupt, mustering every bit of self-control as my insides burst with delight. Bending down, I could see tentacles of sea anemones pulsing with the ebb and flow, snails etching trails, and delicate plant life in greens and reds. I was gazing into a secret universe, one so fragile a simple misstep would obliterate, and yet so complex and interconnected. Hidden with the rising of the tides, yet there for the showmanship and thrill of discovery with the retreat. Thank you, serendipity.

 I have wondered about how nature reveals itself, sometimes with full force, sometimes playing hide and seek. The answers are always there for the taking, if we are patient, look carefully, and use or develop the right tools. Having practiced medicine for over 30 years, the advancement in our understanding of complex systems has been astonishing, yet it still feels we sit at the very tippy top of this iceberg. Often it is two steps forward, one back, as other obstacles, such as costs of development, bureaucracy, greed, and egos swim like hungry sharks in our waters. There is also the “scientific” discovery of what many have known all along, it was just waiting to be fully vetted and accredited by “real science.” True confessions, I love when science explains or refutes things I’ve heard all my life or other cultures have latched on to. Things like “go outside and play.” (Now we have proof children need to see horizons for proper eye and brain development). Or how about this one from your youth: “Eat your vegetables.” 

No doubt many of you have heard all the recent chatter about microbiomes, probiotics, prebiotics, etc. With so much money to be made off people desperately searching for answers to better health, it is not a surprise this topic has been complicated by marketing and miraculous claims. What truly is miraculous about it, much like the tide pool, is how beautiful, interconnected, fragile, complex, unique, and important these systems are. Full disclosure, I harbor a master’s degree in microbiology and immunology, in addition to an MD, and never really gave up my passion for this field. Science nerd is deeply imbedded. One truth most can agree on is that understanding, protecting, and fully utilizing the gut microbiome may be an incredible asset for the prevention and/or treatment of disease. Another truth is that you play a pivotal role in caring for your microbiome.

Hope that got your attention. Think about that. You are the master of a universe of trillions of organisms that depend on you, and while you may not hear their screams for help, they will find ways to make their needs known. So how do you go about being a benevolent ruler? Perhaps starting with simple communication is appropriate, beginning with “Know your audience.”

What is your microbiome? Microbiome is a collection of microorganisms (bacteria, viruses, fungi, parasites, and archaea) living in a specified location. The characteristics of the environment, the resources available,  and the neighbors will determine what lives there. There are microbiomes on your skin, in your gut, and in lots of other places. The gut microbiome is the collection of organisms living in your gut, primarily in the colon (large intestine). Of all the microbiomes, it is the most studied and the largest, interfacing with many complex systems of your body, including the immune, endocrine, and nervous systems. With trillions of organisms living there, and tens of thousands of different species (that number is growing as new techniques advance their detection), it is like an Amazonian rainforest down there. With all these organisms going about their day, producing their stuff, communicating with each other and your own cells, it can get about as complicated as social media. Think about how easy THAT is to disrupt. One comment, one post, one off-hand antibiotic, and the whole system is a “twitter.”  

These organisms are, for the most part, trying to make a living just like the rest of us. They have found a nice home in your gut, and these guys will literally “work for food.” They get your regular door dash deliveries and in return, they do their best to live their lives without causing disruption. And they pay rent. What exactly do they do for you? Let me count the ways:

-They keep riffraff bad bacteria out

-They break down the food you can’t, making small chain fatty acids that keep your own gut cells happy and healthy, and keep inflammation down

-They help make vitamins, like K, B1, B9, and B12

-They metabolize bile, working with your liver, keeping cholesterol levels down and absorbing fats

-They are good neighbors. They work with the 80% of your body’s immune cells that live in the gut, fighting infections and cancer. They work with the nervous system that lives there too, creating neurotransmitters (chemicals) that communicate with your nerves and brain. (When you have a “gut” feeling, thank your microbiome). They are intimately involved with your endocrine system, helping to regulate things like metabolism, mood, pain, hunger, and weight.

 Ongoing research will most likely add to this list.

So, who doesn’t want to be sure these guys are happy and want to stay at your place? What can you offer them to keep this relationship thriving? The beauty is, from what we know so far (and this is ever-changing) it’s a lot of the same stuff you’ve been hearing about, that’s super easy and not very expensive. Stuff you probably heard growing up. Like “Eat your vegetables” that we will start with:

-Eat a variety of plants rich in fiber. Try to eat 10 different plants a day. Each week pick a new plant to try.

-Add fermented foods to your diet, like sauerkraut, kimchi, kombucha, yogurt, or kefir. Not all these types of products are fermented, so check. If it doesn’t require refrigeration, it probably doesn’t have active cultures. Store-bought products can be expensive, and you can learn to make your own for less but learn from someone who knows what they are doing.

-Reduce or eliminate ultra-processed foods, sugar, and food additives. Tough one in our present-day world. When you are really craving this stuff, think about all the little guys that are really counting on you to use your good judgment. You are the benevolent ruler, after all.

-Sleep

-Exercise

-Manage bad stress, and recognize good stress associated with growth. Figure out what works for you and develop a practice. Meditation and mindfulness practices are becoming more common and proving to be helpful. Make your health a priority.

-Get outside, experience NATURE

-Think before you tip back that alcoholic beverage or light one up. Not judging, just the facts.

-Check with your doctor about how to protect your microbiome when taking medications.

Skeptical? There is scientific evidence growing for all the above, I just don’t have a large enough word count allowance to elaborate. Overwhelmed? Pick one small thing, and work on that. Then add another. As always, these are general statements gleaned from recent research and not medical advice specific to your situation. Any changes should be vetted by your physician.

As the tide rolled in, I bid goodbye to the amazing world I had just glimpsed the surface of. I want to know more and explore more. With newfound respect for all that tidepools and microbiomes have to offer, curiosity will be my guide for further study.