Have you ever come across the old Hippocrates quote 'All disease begins in the gut'? He had a point. The gut microbiome, or the collection of roughly 100 trillion bacteria, fungi and viruses that live in our gut, plays a crucial role in our overall health and wellbeing.
A few cool facts about the gut microbiome:
- It weighs approximately 2 kg, or as much as the human brain
- It contains roughly 5000 different species of bacteria, all of them with different roles to play. Some of these bacteria are beneficial, while others are pathogenic - balance is key!
- It is located within the small and large intestine, not in our stomach which is too acidic for the microbes to survive
- It supports our immune system, 70-80% of which is located in our gut. A balanced and healthy gut microbiome supports not only the development of immune cells, but also the refinement of immune responses
- The composition of your gut microbiome is affected by how you were born as well as whether you were breastfed or formula fed
So how exactly can the health of our gut microbiome affect fertility?
The science is telling us that the health of our gut microbiome is intrinsically linked to our overall health and wellbeing. In the context of fertility, poor gut health (also called dysbiosis) has been shown to affect our fertility in a number of ways:
Inflammation
Dysbiosis, or the imbalance of beneficial and not so beneficial bacteria, has been linked to chronic, systemic inflammation. Whilst localised inflammation is an important bodily response in the healing of injuries, chronic inflammation can be a driver for a number of health conditions, including impaired fertility, and is associated with poor egg and sperm quality, implantation failure and recurrent miscarriage.
Vaginal Health Whilst this blog post concentrates on the importance of the gut microbiome, the gut is not the only place within the human body that is inhabited by bacteria. Colonies of bacteria can also be found on the skin, nose and lungs, as well as the reproductive tract. In fact, the vaginal microbiome is closely linked to the gut microbiome and shares many of the beneficial species of bacteria. Lactobacillus species are particularly abundant here, and they play a key role in maintaining a healthy vaginal pH to protect against infections.
If you experience recurring thrush, UTIs or other infections, it may be a sign that your vaginal microbiome or gut microbiome may need some TLC to support your chances of conception.
Immune system
A healthy immune system is vital for conception and pregnancy. Not only does it support the uterus in accepting an embryo, but it also plays a key role in the development of the placenta following conception. Remember how I said earlier that 70-80% of your immune system is located in the gut? With this in mind, it's easy to see how the health of the gut microbiome is an important piece of the fertility jigsaw.
Oestrogen dominance
Research has shown a link between dysbiosis and excess levels of oestrogen. This may be attributed to elevated levels of a particular bacterial species with the ability to release excretion-bound oestrogen and reabsorb it into the bloodstream. This can result in a elevated levels of oestrogen which in turn may be linked to impaired ovulation, irregular periods, and hormone related conditions such as polycystic ovary syndrome (PCOS) and endometriosis in women, as well as testicular dysfunction in men.
How can we keep our gut microbes happy?
The gut microbiome is a fragile entity that can easily be knocked out of balance. Here are a few simple tips on keeping your gut bugs healthy and happy:
Eat the rainbow! Try to eat a variety of brightly coloured fruits and vegetables every day, aiming for at least 5 portions of veg and 2 portions of fruit.
Include probiotic foods such as kefir, sauerkraut, kimchi, tempeh and miso. Probiotic foods include beneficial bacteria which can help to promote gut health.
Don't forget prebiotic foods such as onion, garlic, beans, bananas, oats and apples. In contrast to probiotic foods, they serve as food for the gut microbiome and help beneficial bacterial species to thrive.
Limit processed foods, sugar and alcohol. These can wreak havoc with our gut health!
Incorporate bone broth. Slowly cooked bone broth is full of amazing nutrients that help to nourish gut bacteria, reduce inflammation within the gut and support the health and integrity of the gut lining.
Manage your stress levels. Stress has been shown to have a huge impact on the health of our gut bugs with stress hormones and inflammation influencing its bacterial composition. Think walking, meditation or yoga to calm your body and mind.
Avoid environmental toxins wherever possible. The chemicals found in everyday items including plastic food containers, skincare and household cleaners have been shown to alter the composition of the gut microbiome. Switch to steel or glass containers for food and drinks, and choose more natural options when it comes to personal care and household cleaning products.
Do you think your gut could use some TLC? Drop me a message at hello@sarahnash.co.uk, I'd love to help!
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