Conversations surrounding the microbiome and how it impacts our health have gained significant attention. But what exactly does it mean when we talk about the human “microbiome”? The microbiome is a community of microorganisms, such as bacteria, viruses, and fungi that reside in our skin, gut, and vaginal tract.1 The microbiome aids in digestion, supports vaginal health, improves cognition, and promotes general wellbeing.1
Not all microbiomes in our body’s system are exactly the same. The gut and vaginal microbiomes differ, and understanding this difference helps us find the right solutions to avoid unwanted women’s health issues.2 The gut microbiome is more diverse, while the vaginal microbiome is more selective in bacteria strains that keep the vagina balanced and healthy. In other words, what may be good for the gut may be harmful to the vagina.2
Bacteria that help keep our gut healthy, or any bacteria that are harmful in general, can cause problems if they find their way to the vagina.3 This can occur when certain bacteria travel through the gut-vagina axis— a collection of intricate pathways connecting the vaginal tract to our gut.3  This can upset the balance in the vaginal and/or urinary tract and lead to women's health problems.3

Effects of imbalance within the vaginal microbiome

Any imbalance in the vaginal microbiome can impact a woman’s gynecological health, including:

• Overall vaginal health and wellbeing: The vagina is home to specific types of bacteria. When these bacteria are lost, it can upset the balance and lead to physical discomfort.4
• Fertility: A decline in beneficial bacteria that leads to imbalance may affect fertility and reproduction.5
• Sexual health: Vaginal imbalance may also affect intimacy and sexual health. Sexual activity may be uncomfortable.6,7

Factors affecting the vaginal microbiome

Throughout a woman’s lifecycle, different factors can upset the balance of bacteria in the vagina, including:
​

• Menstrual cycle and hormones: Estrogen helps maintain a healthy environment in the vagina, including keeping a low pH level, which is important for vaginal health. If you have high estrogen levels, you're more likely to experience an imbalance.8 This can happen to women who are in their reproductive years, those who take strong birth control pills, or those receiving hormone therapies.9
• Contraceptives: Some birth control methods have shown to alter the healthy vaginal microbiome. It’s a good idea to discuss contraceptive methods that are right for you with your physician.10
• Menopause and aging: When estrogen levels drop during menopause, it can impact the vaginal microbiome by decreasing vaginal flora, leading to imbalance.5,11
• Lifestyle: Everything from the soap you use, choice of undergarments, and the choice to practice safe sex can impact your vaginal health.7 Also, the stress in our daily lives can affect our body's balance as well. Stress can increase levels of a hormone called cortisol, which in turn can affect our estrogen levels.5,7
• Diet: Eating processed foods loaded with fats and carbs can compromise your vaginal health. It’s important to eat a balanced diet with plenty of fiber, vitamins, and minerals.12,13 And don't forget about the potential benefits of high-quality probiotics!

Visit Metagenics.com for more product education.

References:


1. Ogunrinola GA et al. Int J Microbial. 2020; 2020:8045646.
2. Amabebe E et al. Front Immunol. 2020;11:2184.
3. Brannon JR et al. Nat Commun. 2020;11:2803.
4. Han Y et al. Front Micriobiol. 2021;12:643422.
5. Lehtoranta L et al. Front Micriobiol. 2022;13:819958.
6. Gholiof M et al. Front Reprod Health. 2022;4:963752.
7. Lewis FMT et al. Obstet Gynecol. 2017;129(4):643–654.
8. Cheng G et al. Eukaryot Cell. 2006;5(1):180–191.
9. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/yeast-infection/symptoms-causes/syc-20378999. Accessed December 5, 2022.
10. Gupta K et al. J Infect Dis. 2000;181(2):595-601.
11. Szymański JK et al. Int J Environ Res Public Health. 2021;18(9):4935.
12. Neggers YH et al. J Nutr. 2007;137(9):2128-2133.
13.  Tohill BC et al. Am J Clin Nutr. 2007;85(5):1327-1334.

By Molly Knudsen, MS, RDN

According to the Centers for Disease Control and Prevention, adults need seven or more hours of sleep each night to support overall health.1 Unfortunately, a staggering 35.2% of adults fall short of this goal, experiencing what is known as short sleep duration.1 This lack of sleep can have a significant impact on both our mental and physical wellbeing.1

Getting a restful night's sleep can be a challenge for many reasons. Exposure to light, electronic media usage, and caffeine consumption late at night are all habits that have been shown to contribute to poor sleep quality.2 Mounting evidence suggests that a lack of sleep might be linked to an unexpected source: our gut health.


What is the gut-brain axis?

It’s common knowledge that sleep plays a crucial role in brain health and function. But what does gut health have to do with your sleep?
Surprisingly, your gut and brain are in constant communication. They are connected through what is called the gut-brain axis. Studies suggest a strong link between the gut-brain axis and our sleep quality, where microbiome diversity plays a pivotal role.3 The “gut” in gut-brain axis refers to the microbiome, or the collection of all microorganisms like bacteria, yeasts, and fungi that live in the intestines. The gut-brain axis is a two-way communication system. This means that the microorganisms in the gut can influence health, while a person's mental and emotional state can also impact the microbiome.4

What is known about gut health and sleep patterns?

The science of gut health and sleep is still emerging, but one recent study was able to dig a little deeper into the relationship between microbiome diversity and sleep quality.4 In this study, 40 healthy men wore an Actiwatch®, a sophisticated smartwatch, for 30 days. This device tracked their sleep patterns, from bedtime to waking up; sleep efficiency; and the frequency of nighttime awakenings. Stool samples were also collected to assess the richness and diversity of their microbiome, including the number of bacterial species and individual bacteria.
The study revealed an interesting correlation: enhanced microbiome diversity and richness were linked to improved sleep efficiency and longer sleep duration. Furthermore, a more diverse and richer microbiome was associated with fewer interruptions and disturbances during the night.
So, the key takeaway here? Our microbiome diversity likely influences our sleep patterns. In addition, other studies have found that short-term sleep deprivation can affect the balance of gut bacteria, further emphasizing the connection between the gut and brain.5 This means that not only can gut health impact sleep and the brain, but poor sleep can also have a negative effect on the gut bacteria.

What are ways to promote gut health for better sleep? 

Eat a varied diet: The more diverse the diet, the more diverse the microbiome!6 Load up on a variety of different-colored fruits and vegetables, whole grains, and lean protein sources like fish and legumes.

Eat a diet rich in fibrous foods: Adding fiber-rich foods to your diet can be a game changer for your gut health. Incorporating a diverse range of plant-based foods, such as fruits, vegetables, grains, beans, peas, and lentils, is a proactive step towards improving your overall gut health and quality of sleep.7

Eat fermented foods: Fermented foods like yogurt, kefir, kimchi, and kombucha often contain live beneficial microorganisms, which may contribute to intestinal health.8


Metagenics offers a variety of products to support gut health and restful sleep:

1. Formulas for nighttime restlessness: MyoCalm Plus
2. Formulas to support a healthy gut microbiome: UltraFlora® Balance.

References
​

1. Sleep and sleep disorders. CDC.gov. https://www.cdc.gov/sleep/data_statistics.html. Accessed January 2020.
2. Shochat T. Impact of lifestyle and technology developments on sleep. Nat Sci Sleep. 2012;4:19–31.
3. Carabotti M et al. The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Ann Gastroenterol. 2015:28(2):203-209.
4. Smith RP et al. Gut microbiome diversity is associated with sleep physiology in humans. PLoS ONE. 2019; 14(10): e0222394.
5. Thaiss CA et al. Transkingdom control of microbiota diurnal oscillations promotes metabolic homeostasis. Cell. 2014;159(3):514-529.
6. Heiman ML et al. A healthy gastrointestinal microbiome is dependent on dietary diversity. Mol Metab. 2016:5(5):317-320.
7. Makki K et al. The impact of dietary fiber on gut microbiota in host health and disease: Cell Host Microbe. 2018;23(6):705-715.
8. Bell V et al. One health, fermented foods, and gut microbiota. Foods. 2018;7(12):195.

Actiwatch® is a registered trademark of Respironics, Inc.

Submitted by the Metagenics Marketing Team
​
Did you know that the majority of your immune system is in your gut?1 Think of it as a thriving rainforest, home to over 1,000 microbial species, most of which are beneficial bacteria. Your gut’s microbiome is an essential part of your immune system, helping to defend against harmful pathogens and keeping bad bacteria in check.2

Want to support your gut health? Here are 10 of the best ways to boost your beneficial gut bacteria:

1. Eat Whole Foods to Nourish Your Gut Microbiome

Your gut thrives on healthy food, so diet matters! Highly processed foods and refined sugars can starve good bacteria, allowing harmful ones to take over—a condition called dysbiosis.3,4 Instead, eat the rainbow—a variety of colorful, high-fiber whole foods that nourish your gut microbiome. Choosing organic produce can also introduce beneficial bacteria into your system.5 When you feed your good bacteria, they help keep you healthy in return.

2. Incorporate Fermented Foods for Gut Health

Fermented foods have been around for thousands of years—yogurt dates back to 10,000 BCE!6  They’re a delicious way to boost your gut health by adding beneficial bacteria to your microbiome, which contains around 100 trillion microbes. Here are some delicious ways to add fermented foods to your daily diet:

• Aged cheese
• Fermented vegetables
• Kefir
• Kimchi
• Kombucha
• Miso
• Natto (fermented soybeans)
• Olives
• Pickles (fermented)
• Sauerkraut
• Tempeh
• Umeboshi (Japanese fermented plums)
• Yogurt

​3. Select the Right Probiotics to Enhance Gut Health

Probiotics are live microorganisms that support your health when consumed in the right amounts.7 Think of them as friendly reinforcements for your gut. Choosing a high-quality, clinically backed probiotic can help introduce beneficial bacteria to your microbiome. However, not all probiotics are created equal. Different strains of probiotics offer different health benefits. Here are six things to look for when choosing a probiotic.

4. Consume Prebiotics to Support Beneficial Gut Bacteria

Now that you’ve loaded up on good bacteria from probiotic foods, it’s time to feed your new friends. Probiotics and prebiotics work together like a perfect pair. Prebiotics are fibers that resist digestion and make their way to the colon, where they become food for beneficial gut bacteria.8,9 Here are some prebiotic-rich whole foods to nourish your microscopic friends:10

• Apples
• Apple cider vinegar
• Asparagus
• Bananas (with a bit of green)
• Barley
• Buttermilk
• Celery
• Chicory root
• Dandelion greens
• Flaxseeds
• Garlic
• Honey (raw)
• Human milk oligosaccharides (HMOs)
• Jerusalem artichoke
• Jicama
• Leaks
• Legumes
• Oats
• Onions
• Rye
• Seaweed
• Scallions
• Watermelon
• Wheat bran

5. Prioritize Quality Sleep for a Healthy Gut

Your gut health and sleep are closely connected. Research shows that getting 7–9 hours of uninterrupted sleep supports a diverse and healthy gut microbiome.11 In fact, better sleep is linked to bacterial strains associated with overall good health.12,13

6. Engage in Regular Exercise to Boost Gut Health

Physical activity isn’t just great for your body—its great for your gut too. A six-week study found that exercise increases beneficial gut bacteria. But here’s the catch: when participants stopped exercising for six weeks, their microbiome returned to baseline.14 So stay active to keep your gut thriving.

7. Manage Stress Levels to Improve Gut Health

Stress has been shown to have a negative impact on gut health. Heightened stress levels can trigger an increase in bad/pathogenic bacteria, crowding out good bacteria.15,16 Try these six simple ways to reduce stress.

8. Increase Vitamin D Intake for Gut Microbiome Support

Sunlight does more than boost your mood, it also benefits your gut. A 2019 study found that UVB light exposure helps improve microbiome diversity.17 Plus, vitamin D supplements have been shown to increase the richness and variety of gut bacteria.18,19

9. How Alcohol Affects Gut Bacteria

While red wine has been known for its health benefits, too much alcohol can negatively impact your gut bacteria.20,21 The CDC’s 2020-2025 guidelines recommend no more than one drink per day for women and two for men—but also note that drinking less is always better for your health.22,23 The benefits of red wine likely come from polyphenols—powerful plant compounds found in grape skins during winemaking.24-27  These antioxidants act as prebiotics, supporting both gut health and overall wellness.28,29

Plenty of foods are packed with polyphenols, such as:30

• Apples
• Blueberries
• Coffee
• Cranberries
• Dark chocolate
• Dried oregano
• Dried parsley
• Flaxseed
• Kiwis
• Pecans
• Tahini
• Tea

10. Quit Smoking to Promote Gut Health

Smoking doesn’t just harm your lungs—it also reduces the diversity of your gut microbiome. Quitting smoking has been shown to increase gut microbial diversity, helping to restore a healthier balance.31

All of these are great ways to support the beneficial bacteria in your gut. To further enhance your gut health journey, Metagenics™ offers expertly formulated probiotic supplements.

References

1. Vighi G et al. Allergy and the gastrointestinal system. Clin Exp Immunol. 2008;153 Suppl 1(Suppl 1):3-6.
2.  Wang W et al. Gut microbiota and allogeneic transplantation. J Transl Med. 2015;13:275.
3. Gagliardi A et al. Rebuilding the gut microbiota ecosystem. Int J Environ Res Public Health. 2018;15(8):1679.
4. Di Rienzi SC et al. Adaptation of the gut microbiota to modern dietary sugars and sweeteners. Adv Nutr. 2020;11(3):616-629.
5.  Blum WEH et al. Does soil contribute to the human gut microbiome? Microorganisms. 2019;7(9):287.
6. Fisberg M et al. History of yogurt and current patterns of consumption. Nutr Rev. 2015;73 Suppl 1:4-7.
7. Hill C et al. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol. 2014;11(8):506-514.
8. Charalampopoulos D et al. Prebiotics in foods. Curr Opin Biotechnol. 2012;23(2):187-191.
9. Gibson GR et al. Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nat Rev Gastroenterol Hepatol. 2017;14(8):491-502.
10. Jovanovic-Malinovska R et al. Oligosaccharide profile in fruits and vegetables as sources of prebiotics and functional foods. Int J Food Prop. 2014;17(5):949-965.
11. Smith RP et al. Gut microbiome diversity is associated with sleep physiology in humans. PLoS One. 2019;14(10):e0222394.
12. Fei N et al. Gut microbiota alterations in response to sleep length among African-origin adults. PLoS One. 2021;16(9):e0255323.
13.  Bowers SJ et al. Repeated sleep disruption in mice leads to persistent shifts in the fecal microbiome and metabolome. PLoS One. 2020;15(2):e0229001.
14. Mailing LJ et al. Exercise and the gut microbiome: a review of the evidence, potential mechanisms, and implications for human health. Exerc Sport Sci Rev. 2019;47(2):75
15. Zeng MY et al. Mechanisms of inflammation-driven bacterial dysbiosis in the gut. Mucosal Immunol. 2017;10(1):18-26.
16. Kiecolt-Glaser JK et al. Modulation of cellular immunity in medical students. J Behav Med. 1986;9:5–21.
17. Bosman ES et al. Skin exposure to narrow band ultraviolet (UVB) light modulates the human intestinal microbiome. Front Microbiol. 2019;10:2410.
18. Bashir M et al. Effects of high doses of vitamin D3 on mucosa-associated gut microbiome vary between regions of the human gastrointestinal tract. Eur J Nutr. 2016;55(4):1479-1489.
19. Waterhouse M et al. Vitamin D and the gut microbiome: a systematic review of in vivo studies. Eur J Nutr. 2019;58(7):2895-2910.
20. Zhang X et al. Alcohol-induced changes in the gut microbiome and metabolome of rhesus macaques. Psychopharmacology. 2019;236(5):1531-1544.
21. Dubinkina VB et al. Links of gut microbiota composition with alcohol dependence syndrome and alcoholic liver disease. Microbiome. 2017;5(1):141.
22.  https://www.cdc.gov/alcohol/fact-sheets/moderate-drinking.htm. Accessed September 21, 2021.
23. https://www.dietaryguidelines.gov/sites/default/files/202012/Dietary_Guidelines_for_Americans_2020-2025.pdf. Accessed September 21, 2021.
24. https://journalsblog.gastro.org/is-red-wine-consumption-good-for-your-intestinal-microbiome/. Accessed September 21, 2021.
25. https://www.winespectator.com/articles/understanding-wine-polyphenols-health-benefits. Accessed September 21, 2021.
26. Wiciński M et al. The influence of polyphenol compounds on human gastrointestinal tract microbiota. Nutrients. 2020;12(2):350.
27. Cavallini G et al. Resveratrol requires red wine polyphenols for optimum antioxidant activity. J Nutr Health Aging. 2016;20(5):540-545.
28. Pandey KB et al. Plant polyphenols as dietary antioxidants in human health and disease. Oxid Med Cell Longev. 2009;2(5):270-278.
29. Nazzaro F et al. Polyphenols, the new frontiers of prebiotics. Adv Food Nutr Res. 2020;94:35-89.
30. Yang J et al. Polyphenols in foods. Nutri Today. 2016;51(6):290-300.  
31. Capurso G et al. The interaction between smoking, alcohol and the gut microbiome. Best Pract Res Clin Gastroenterol. 2017;31(5):579-588.

by Ashley Jordan Ferira, PhD, RDN

Recent research from three well-known cohorts, The Nurses’ Health Study (NHS), NHS2 and Health Professionals’ Follow-Up Study (HPFS), reveals that higher magnesium intake is associated with lower risk of type 2 diabetes (T2D), particularly in diets with poor carbohydrate quality.1

Green leafy vegetables, unrefined whole grains, and nuts are richest in magnesium, while meats and milk contain a moderate amount.2 Refined foods, like carbohydrates (carb), are poor sources of magnesium. Diets with poor carb quality are characterized by higher glycemic index (GI), higher glycemic load (GL), and lower fiber intake. These poor carbs require a higher insulin demand.

The typical American diet is low in vegetables and whole grains, resulting in reduced magnesium intake.

The Recommended Daily Allowance (RDA) for magnesium is 310-320 mg/day for adult women and 400-420 mg/day for adult men.3 Half of the US population fails to meet their daily magnesium needs, and hypomagnesemia exists in 1/3 of adults.4-5 Magnesium is needed for normal insulin signaling; current research has linked insufficient magnesium intake to prediabetes, insulin resistance and T2D.4 Increased magnesium intake has been inversely associated with T2D risk in observational studies.6

​Collaborators from Tufts University, Harvard University, and Brigham and Women’s Hospital, sought to investigate the impact of magnesium intake, from both dietary and supplemental sources, on the risk of developing T2D in subjects who had diets with poor carb quality and raised GI, GL, or low fiber intake.1 They followed three large prospective cohorts, NHS, NHS2 and HPFS (totaling over 202,700 participants). Dietary intake was quantified by validated food frequency questionnaires (FFQ) every 4 years, and T2D cases were captured via questionnaires. Over 28 years of follow-up, there were 17,130 cases of T2D.

Major study findings included:1

• Increased magnesium intake (390-470 mg/day) was associated with a 15% lower risk of developing T2D compared to lower magnesium intake (229-280 mg/day)
• Risk of T2D was reduced by 4% with each additional 50 mg/day of magnesium intake
• In diets with poor carb quality, magnesium was more strongly, and inversely, associated with T2D

Consuming a poor carb quality diet over the long-term may increase the demand on pancreatic beta cells, contributing to beta cell exhaustion and failure, resulting in increased risk for diabetes. Magnesium may help mitigate this process. Low magnesium may not only be a cause of diabetes, but also a consequence. 

Similar to the US population estimates, 40-50% of study participants had inadequate magnesium intake. A healthful, varied diet and supplemental magnesium (especially in diets that restrict or exclude carbohydrates, dairy or meat) are essential to ensure sufficient daily magnesium intake.

Why is this Clinically Relevant?

• Magnesium is an essential macromineral that is under-consumed by at least ½ of the US population
• Magnesium is required for normal insulin signaling and action
• Poor carbohydrate diet quality is characterized by higher GI and GL as well as lower fiber intake leading to increased insulin demand
• Inadequate magnesium intake and status are inversely associated with diabetes risk
• HCPs can help patients achieve magnesium sufficiency through a healthful diet of unrefined whole grains, green leafy vegetables, legumes, meats, and dairy
• If dietary input and/or blood level of magnesium are found to be insufficient, a magnesium supplementation regimen should be considered

Link to Abstract

Citations

1. Hruby A, Guash-Ferré M, Bhupathiraju SN, Manson JE, Willett WC, McKeown NM, Hu FB. Magnesium intake, quality of carbohydrates, and risk of type 2 diabetes: results from three U.S. cohorts. Diab Care. 2017;40(12):1695-1702.
2. Oregon State University. Linus Pauling Institute. Micronutrient Information Center. Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Accessed December 6, 2017.
3. Institute of Medicine (IOM). Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Washington, DC: National Academy Press, 1997.
4. U.S. Department of Health and Human Services and U.S. Department of Agriculture. Scientific Report of the 2015 Dietary Guidelines Advisory Committee. Advisory Report to the Secretary of Health and Human Services and the Secretary of Agriculture. 2015. https://health.gov/dietaryguidelines/2015-scientific-report/PDFs/Scientific-Report-of-the-2015-Dietary-Guidelines-Advisory-Committee.pdf. Accessed November 9, 2017,
5. Hruby A, McKeown NM. Magnesium deficiency: what is our status? Nutr Today.2016;51:121-128.
6. Gommers LMM, Hoenderop JGJ. Hypomagnesemia in type 2 diabetes: a vicious circle? Diabetes 2016;65:3-13.