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How to maintain a healthy gut microbiome in 2024

<a href="https://theconversation.com/profiles/rosie-young-1491751">Rosie Young</a>, <a href="https://theconversation.com/institutions/quadram-institute-5557">Quadram Institute</a>; <a href="https://theconversation.com/profiles/mariam-gamal-el-din-1492103">Mariam Gamal El-Din</a>, <a href="https://theconversation.com/institutions/quadram-institute-5557">Quadram Institute</a>, and <a href="https://theconversation.com/profiles/yang-yue-1391869">Yang Yue</a>, <a href="https://theconversation.com/institutions/quadram-institute-5557">Quadram Institute</a> We all know by now that the pillars of a healthy lifestyle are regular exercise, eating enough fruit and vegetables, a good night’s sleep and staying hydrated. All of these things also support the gut microbiome – all the microbes that live in your digestive system – but there are some extras to consider if you want to optimise your gut health. It’s widely accepted among those of us who study the gut microbiome that a healthy gut is one that contains a <a href="https://theconversation.com/diverse-gut-microbiomes-give-better-protection-against-harmful-bugs-now-we-know-why-219734">diverse range of microbes</a> and has an effective gut barrier (the lining between your intestine and bloodstream). Let’s look at diet first. It probably has the biggest influence on your gut health. Diets high in fibre, unsaturated fatty acids (found in fish and nuts), and polyphenols (chemicals found in plants) will <a href="https://www.annualreviews.org/doi/full/10.1146/annurev-physiol-031522-092054">promote a healthy gut</a>, while those high in saturated fats, additives (such as “E numbers”) and sugar can harm gut health. So avoid consuming a lot of ultra-processed foods. Emulsifiers, a common additive in ultra-processed foods, have been found to cause <a href="https://www.mdpi.com/2072-6643/14/15/3049">intestinal inflammation and a leaky gut</a>. The most common ones to look out for on packaging are lecithin, polysorbates (such as E433) and carrageenan. These additives are also common in protein supplements, whose popularity has steadily been increasing since the <a href="https://theconversation.com/decades-of-hype-turned-protein-into-a-superfood-and-spawned-a-multibillion-dollar-industry-163711#:%7E:text=Global%20retail%20sales%20of%20protein,around%20half%20of%20the%20market.">early 2000s</a>, especially among gym goers looking to bulk up. <h2>Prebiotics and probiotics</h2> It would be unreasonable and unrealistic to tell you to avoid foods with additives, but trying to limit consumption, while increasing your consumption of prebiotic and probiotic foods, could help protect your gut. Dietary fibre is a good example of a prebiotic, which is defined as a non-digestible food ingredient that can stimulate the growth of good bacteria <a href="https://www.nature.com/articles/s41575-020-00375-4">in the colon</a>. As the main food source of your gut microbes, it is important to consume enough if you want your microbiome to flourish. Government guidelines suggest around 30g of fibre a day for adults and 15-25g for children. Most prebiotics come from plant foods, so getting a high diversity of plant products in your diet will keep your gut healthy. The latest recommendation is to include 30 plant species in your <a href="https://journals.asm.org/doi/10.1128/msystems.00031-18">diet per week</a>. This may sound hard to achieve but bear in mind that both good-quality coffee and dark chocolate count. Probiotics, the live bacteria and yeasts themselves, can be easily consumed through fermented food products, drinks or supplements. Choosing a high-quality probiotic is important. While there is an increasing amount on the market in supplement, powder and tablet form, they can be expensive. Fermented foods can be just as effective, but a whole lot cheaper. Yoghurts, cheese, sauerkraut, kimchi and fermented soy products, such as tempeh and miso, are examples of fermented foods that not only support the healthy balance of your gut bacteria but provide a good source of fibres, vitamins and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5425481/">other nutrients</a>. To get the most benefit from these products, look for those in the fridge section labelled as containing “live cultures” or “live bacteria”, with minimal ingredients and no heating or pasteurisation processing. Aside from what you eat, how often you eat could also affect your gut health. Fasting can allow repair of the gut lining and <a href="https://www.sciencedirect.com/science/article/pii/S0966842X23000574?via%3Dihub#s0085">reduce inflammation</a>. <h2>Medication and the microbiome</h2> Medications can directly and indirectly affect our gut health. You may have heard that antibiotics are bad for your gut microbiome, especially those which are “broad spectrum” and will kill off not only harmful bacteria but beneficial ones too. This can be associated with <a href="https://www.mdpi.com/1422-0067/24/4/3074">gastrointestinal problems and decreased immunity</a>, especially after prolonged use. Of course, doctors do not prescribe antibiotics lightly, so it is important to take them as instructed. If you are concerned, discuss the potential effects on your gut health with your GP. Although you may not have much say over which medications you take, there are a few strategies to support your gut during and after medication. Staying healthy by prioritising good sleep and managing stress levels is also important, but increasing your intake of both <a href="https://www.nature.com/articles/s41467-023-40553-x">prebiotics</a> and <a href="https://journals.sagepub.com/doi/10.1177/20499361231154443">probiotics</a> at this time may <a href="https://www.mdpi.com/1422-0067/24/4/3074">lessen the blow</a> of medication on your microbiome. It is always recommended you check with your doctor before introducing a probiotic supplement in the rare case that it may not be suitable alongside the treatment. Microbiome research is continuously shedding new light on the intricate connections between the microbes that live in our gut and our wellbeing. So watch this space. In the meantime, follow the above advice – it will help you maintain a healthy gut microbiome in 2024 and beyond. Correction: An earlier version of this article incorrectly stated that guar and xantham gum are emulsifiers.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/218744/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/rosie-young-1491751">Rosie Young</a>, PhD Candidate, Gut Microbes in Health and Disease, <a href="https://theconversation.com/institutions/quadram-institute-5557">Quadram Institute</a>; <a href="https://theconversation.com/profiles/mariam-gamal-el-din-1492103">Mariam Gamal El-Din</a>, Visiting Postdoctoral Scientist, Food Microbiome Interactions, <a href="https://theconversation.com/institutions/quadram-institute-5557">Quadram Institute</a>, and <a href="https://theconversation.com/profiles/yang-yue-1391869">Yang Yue</a>, PhD Candidate in Plants, Food and Health, <a href="https://theconversation.com/institutions/quadram-institute-5557">Quadram Institute</a> This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-to-maintain-a-healthy-gut-microbiome-in-2024-218744">original article</a>.

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Do you really need antibiotics? Curbing our use helps fight drug-resistant bacteria

<a href="https://theconversation.com/profiles/minyon-avent-1486987">Minyon Avent</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a>; <a href="https://theconversation.com/profiles/fiona-doukas-1157050">Fiona Doukas</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/kristin-xenos-1491653">Kristin Xenos</a>, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a> Antibiotic resistance occurs when a microorganism changes and no longer responds to an antibiotic that was previously effective. It’s <a href="https://thelancet.com/journals/eclinm/article/PIIS2589-5370(21)00502-2/fulltext">associated with</a> poorer outcomes, a greater chance of death and higher health-care costs. In Australia, antibiotic resistance means some patients are admitted to hospital because oral antibiotics are <a href="https://www.who.int/news-room/fact-sheets/detail/antibiotic-resistance">no longer effective</a> and they need to receive intravenous therapy via a drip. Antibiotic resistance is rising to high levels in certain parts of the world. Some hospitals <a href="https://www.reactgroup.org/news-and-views/news-and-opinions/year-2022/the-impact-of-antibiotic-resistance-on-cancer-treatment-especially-in-low-and-middle-income-countries-and-the-way-forward/">have to consider</a> whether it’s even viable to treat cancers or perform surgery due to the risk of antibiotic-resistant infections. Australia is <a href="https://www.safetyandquality.gov.au/our-work/antimicrobial-resistance/antimicrobial-use-and-resistance-australia-aura/aura-2023-fifth-australian-report-antimicrobial-use-and-resistance-human-health">one of the highest users</a> of antibiotics in the developed world. We need to use this precious resource wisely, or we risk a future where a simple infection could kill you because there isn’t an effective antibiotic. <h2>When should antibiotics not be used?</h2> Antibiotics only work for some infections. They work against bacteria but <a href="https://www.safetyandquality.gov.au/publications-and-resources/resource-library/do-i-really-need-antibiotics">don’t treat</a> infections caused by viruses. Most community acquired infections, even those caused by bacteria, are likely to get better without antibiotics. Taking an antibiotic when you don’t need it won’t make you feel better or recover sooner. But it can increase your chance of side effects like nausea and diarrhoea. Some people think green mucus (or snot) is a sign of bacterial infection, requiring antibiotics. But it’s actually <a href="https://www.safetyandquality.gov.au/sites/default/files/2023-11/aura_2023_do_i_really_need_antibiotics.pdf">a sign</a> your immune system is working to fight your infection. <h2>If you wait, you’ll often get better</h2> <a href="https://www.tg.org.au/">Clinical practice guidelines</a> for antibiotic use aim to ensure patients receive antibiotics when appropriate. Yet 40% of GPs say they prescribe antibiotics <a href="https://doi.org/10.1071/HI13019">to meet patient expectations</a>. And <a href="https://pubmed.ncbi.nlm.nih.gov/35973750/">one in five</a> patients expect antibiotics for respiratory infections. It can be difficult for doctors to decide if a patient has a viral respiratory infection or are at an early stage of serious bacterial infection, particularly in children. One option is to “watch and wait” and ask patients to return if there is clinical deterioration. An alternative is to prescribe an antibiotic but advise the patient to not have it dispensed unless specific symptoms occur. This can <a href="https://doi.org/10.1002/14651858.CD004417.pub5">reduce antibiotic use by 50%</a> with no decrease in patient satisfaction, and no increase in complication rates. <h2>Sometimes antibiotics are life-savers</h2> For some people – particularly those with a weakened immune system – a simple infection can become more serious. Patients with life-threatening suspected infections should receive an appropriate antibiotic <a href="https://www.safetyandquality.gov.au/our-work/clinical-care-standards/antimicrobial-stewardship-clinical-care-standard">immediately</a>. This includes serious infections such as <a href="https://www.hopkinsmedicine.org/health/conditions-and-diseases/bacterial-meningitis#:%7E:text=What%20is%20bacterial%20meningitis%3F,can%20cause%20life%2Dthreatening%20problems.">bacterial meningitis</a> (infection of the membranes surrounding the brain) and <a href="https://clinicalexcellence.qld.gov.au/priority-areas/safety-and-quality/sepsis/adult-sepsis#:%7E:text=Adult%20patients%20with%20sepsis%20also,adult%20emergency%20department%20sepsis%20pathway.">sepsis</a> (which can lead to organ failure and even death). <h2>When else might antibiotics be used?</h2> Antibiotics are sometimes used to prevent infections in patients who are undergoing surgery and are at significant risk of infection, such as those undergoing bowel resection. These patients will <a href="https://www.tg.org.au">generally receive</a> a single dose before the procedure. Antibiotics may also <a href="https://www.tg.org.au">be given</a> to patients undergoing chemotherapy for solid organ cancers (of the breast or prostate, for example), if they are at high risk of infection. While most sore throats are caused by a virus and usually resolve on their own, some high risk patients with a bacterial strep A infection which can cause “scarlet fever” are given antibiotics to prevent a more serious infection like <a href="https://www.rhdaustralia.org.au/">acute rheumatic fever</a>. <h2>How long is a course of antibiotics?</h2> The recommended duration of a course of antibiotics depends on the type of infection, the likely cause, where it is in your body and how effective the antibiotics are at killing the bacteria. In the past, courses were largely arbitrary and based on assumptions that antibiotics should be taken for long enough to eliminate the infecting bacteria. More recent research does not support this and shorter courses are <a href="https://www.acpjournals.org/doi/full/10.7326/M19-1509">nearly always as effective as longer ones</a>, particularly for community acquired respiratory infections. For <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6736742/">community acquired pneumonia</a>, for example, research shows a three- to five-day course of antibiotics is at least as effective as a seven- to 14-day course. The “take until all finished” approach is no longer recommended, as the longer the antibiotic exposure, the greater the chance the bacteria will develop resistance. However, for infections where it is more difficult to eradicate the bacteria, such as tuberculosis and bone infections, a combination of antibiotics for many months is usually required. <h2>What if your infection is drug-resistant?</h2> You may have an antibiotic-resistant infection if you don’t get better after treatment with standard antibiotics. Your clinician will collect samples for lab testing if they suspect you have antibiotic-resistant infection, based on your travel history (especially if you’ve been hospitalised in a country with high rates of antibiotic resistance) and if you’ve had a recent course of antibiotics that hasn’t cleared your infection. Antibiotic-resistant infections are managed by prescribing broad-spectrum antibiotics. These are like a sledgehammer, wiping out many different species of bacteria. (Narrow-spectrum antibiotics conversely can be thought of as a scalpel, more targeted and only affecting one or two kinds of bacteria.) Broad-spectrum antibiotics are usually more expensive and come with more severe side effects. <h2>What can patients do?</h2> Decisions about antibiotic prescriptions should be made using <a href="https://www.safetyandquality.gov.au/our-work/partnering-consumers/shared-decision-making/decision-support-tools-specific-conditions">shared decision aids</a>, where patients and prescribers discuss the risks and benefits of antibiotics for conditions like a sore throat, middle ear infection or acute bronchitis. Consider asking your doctor questions such as: <ul> <li>do we need to test the cause of my infection?</li> <li>how long should my recovery take?</li> <li>what are the risks and benefits of me taking antibiotics?</li> <li>will the antibiotic affect my regular medicines?</li> <li>how should I take the antibiotic (how often, for how long)?</li> </ul> Other ways to fight antibiotic resistance include: <ul> <li>returning leftover antibiotics to a pharmacy for safe disposal</li> <li>never consuming leftover antibiotics or giving them to anyone else</li> <li>not keeping prescription repeats for antibiotics “in case” you become sick again</li> <li>asking your doctor or pharmacist what you can do to feel better and ease your symptoms rather than asking for antibiotics.</li> </ul> <a href="https://theconversation.com/profiles/minyon-avent-1486987">Minyon Avent</a>, Antimicrobial Stewardship Pharmacist, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a>; <a href="https://theconversation.com/profiles/fiona-doukas-1157050">Fiona Doukas</a>, PhD candidate, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a>, and <a href="https://theconversation.com/profiles/kristin-xenos-1491653">Kristin Xenos</a>, Research Assistant, College of Health, Medicine and Wellbeing, School of Biomedical Science and Pharmacy, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/do-you-really-need-antibiotics-curbing-our-use-helps-fight-drug-resistant-bacteria-217920">original article</a>.

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What do the different colours of mould mean in my house?

<a href="https://theconversation.com/profiles/michael-taylor-228803">Michael Taylor</a>, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a> You may be interested (or possibly horrified) to discover you ingest and inhale thousands of tiny life forms on a daily basis. The air and surfaces around you are home to multitudes of <a href="https://www.sciencedirect.com/science/article/abs/pii/B978012394805200004X">bacteria, fungi, viruses</a>, mites, algae and <a href="https://www.sciencedirect.com/science/article/abs/pii/S0043135400004206">protozoa</a>. Your skin isn’t much better, with a complex ecosystem of organisms called commensals which aren’t necessarily good or bad, but will shift in their composition depending on <a href="https://www.nature.com/articles/nature11053">where you live</a>, <a href="https://www.mdpi.com/2079-9284/6/1/2">the products you use</a> and <a href="https://elifesciences.org/articles/458">the pets you have</a>. Most of these creatures are generally undetectable due to their microscopic size and low concentrations. But when they find a niche they can exploit, you might notice them by their smell, or the appearance of unwanted staining and colour changes. A lot of this fungal growth is what we call mould. We’ve all been disappointed in ourselves at one time or another, lifting a neglected orange out of the fruit bowl to discover the bottom half is covered in a velvety blue-green growth. But what do the myriad colours that appear on our stuff tell us about the world we try not to think about? <h2>Black</h2> Often black staining is quite a disturbing occurrence. The concept of toxic black mould is one many people have become aware of due to <a href="https://theconversation.com/fungi-after-the-floods-how-to-get-rid-of-mould-to-protect-your-health-111341">flood impacts</a>. A quick online search will likely terrify you, but not all black discolouration is due to the same organisms, and almost none of it will outright cause you harm. Stachybotrys is the one known as toxic black mould. It often turns up on <a href="https://ehp.niehs.nih.gov/doi/pdf/10.1289/ehp.99107s3505">building materials that have been wet for a long time</a>. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/533907/original/file-20230626-67275-zxd3ah.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img style="display: block; margin-left: auto; margin-right: auto;" src="https://images.theconversation.com/files/533907/original/file-20230626-67275-zxd3ah.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/533907/original/file-20230626-67275-zxd3ah.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=384&fit=crop&dpr=1 600w, https://images.theconversation.com/files/533907/original/file-20230626-67275-zxd3ah.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=384&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/533907/original/file-20230626-67275-zxd3ah.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=384&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/533907/original/file-20230626-67275-zxd3ah.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=483&fit=crop&dpr=1 754w, https://images.theconversation.com/files/533907/original/file-20230626-67275-zxd3ah.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=483&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/533907/original/file-20230626-67275-zxd3ah.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=483&fit=crop&dpr=3 2262w" alt="A severely mouldy wall covered in grey and black blotches" /></a><figcaption></figcaption>When the grout in your shower turns black though, that’s a different fungus called <a href="https://www.ajol.info/index.php/ajb/article/view/130453">Aureobasidium</a>. It’s slimy, sticky and somewhere between a filamentous mould, which grows threadlike roots through whatever it’s eating, and a yeast, which prefer a free-floating, single-celled style of life.</figure> Bleaching will often kill Aureobasidium, but the dark pigmentation will likely hang around – harmlessly, but stubbornly. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/533894/original/file-20230626-19-68wsem.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/533894/original/file-20230626-19-68wsem.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/533894/original/file-20230626-19-68wsem.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=338&fit=crop&dpr=1 600w, https://images.theconversation.com/files/533894/original/file-20230626-19-68wsem.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=338&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/533894/original/file-20230626-19-68wsem.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=338&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/533894/original/file-20230626-19-68wsem.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=425&fit=crop&dpr=1 754w, https://images.theconversation.com/files/533894/original/file-20230626-19-68wsem.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=425&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/533894/original/file-20230626-19-68wsem.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=425&fit=crop&dpr=3 2262w" alt="A close-up of white grout between grey tiles with black spots on it" /></a></figure> <h2>Blue</h2> That blue orange I mentioned before, you can thank Penicillium for that. The organism that <a href="https://www.sciencedirect.com/science/article/abs/pii/S0168160512000852">gives us blue cheese</a> and the antibiotic penicillin is also responsible for producing a dense growth of mould that almost looks like smoke when disturbed, spreading millions of spores onto the rest of your fruit bowl. Penicillium is a big group with <a href="https://www.sciencedirect.com/science/article/pii/S0166061620300129">hundreds of species</a>, ranging from recognised pathogens to species yet to be named. However, the ones that turn up in our homes are generally the same “weed” species that simply cause food spoilage or grow in soil. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/533895/original/file-20230626-107392-7jinnz.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/533895/original/file-20230626-107392-7jinnz.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/533895/original/file-20230626-107392-7jinnz.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/533895/original/file-20230626-107392-7jinnz.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/533895/original/file-20230626-107392-7jinnz.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/533895/original/file-20230626-107392-7jinnz.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/533895/original/file-20230626-107392-7jinnz.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/533895/original/file-20230626-107392-7jinnz.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" alt="Close-up of a bright orange with a fuzzy blue mould spot on it" /></a></figure> <h2>Yellow and orange</h2> We often think of fungi as organisms that thrive in the dark, but that’s not always true. In fact, some need exposure to light – and ultraviolet (UV) light in particular – to complete their life cycle. Many plant pathogens use UV light exposure as a trigger to produce their spores, and then protect their DNA by <a href="https://link.springer.com/article/10.1134/S0003683814020094">hiding it behind melanin-containing shells</a>. Stemphylium and Epicoccum turn up in our homes from time to time, often hitching a ride on natural fibres such as jute, hemp and hessian. They produce a spectrum of staining that can often turn damp items yellow, brown or orange. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/533948/original/file-20230626-15121-eh3869.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/533948/original/file-20230626-15121-eh3869.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/533948/original/file-20230626-15121-eh3869.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/533948/original/file-20230626-15121-eh3869.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/533948/original/file-20230626-15121-eh3869.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/533948/original/file-20230626-15121-eh3869.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/533948/original/file-20230626-15121-eh3869.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/533948/original/file-20230626-15121-eh3869.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" alt="A piece of wood laminate with yellow patches on it" /></a><figcaption></figcaption></figure> We’re all fairly familiar with the green spots that turn up on mouldy bread, cake and other food items. Often we try to convince ourselves if we just cut off the bad bit, we can still salvage lunch. Sadly that’s not the case, as the roots of the fungi – collectively called mycelium – spread through the food, digesting and collecting sufficient nutrients to pop out a series of tiny fruiting bodies which produce the coloured spores you see. The green tuft is often from a group of fungi called Aspergillus. Under the microscope they look rather like the puffy top of a dandelion gone to seed. Like Penicillium, Aspergillus is another big fungal group with lots of species that turn up virtually in every environment. Some are <a href="https://academic.oup.com/mmy/article/43/Supplement_1/S87/1748298">heat tolerant</a>, some <a href="https://www.tandfonline.com/doi/full/10.1080/21553769.2015.1033653">love acid</a> and some will happily produce spores that <a href="https://www.sciencedirect.com/science/article/abs/pii/S1749461311000406">stay airborne for days to months at a time</a>. In the green gang is also a fungus called Trichoderma, which is Latin for “hairy skin”. Trichoderma produces masses of forest-green, spherical spores which tend to grow on wet cardboard or dirty carpet. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/533897/original/file-20230626-160496-7cuh4q.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/533897/original/file-20230626-160496-7cuh4q.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/533897/original/file-20230626-160496-7cuh4q.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/533897/original/file-20230626-160496-7cuh4q.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/533897/original/file-20230626-160496-7cuh4q.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/533897/original/file-20230626-160496-7cuh4q.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/533897/original/file-20230626-160496-7cuh4q.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/533897/original/file-20230626-160496-7cuh4q.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" alt="A pile of green grains on a small round tray" /></a></figure> <h2>Pink, purple and red</h2> There are plenty to speak of in this category. And there is also a common bacterium that makes the list. Neurospora, also known as the red bread mould, is one of the most studied fungi in scientific literature. It’s another common, non-hazardous one that has been used as <a href="https://bsapubs.onlinelibrary.wiley.com/doi/full/10.3732/ajb.1400377">a model organism</a> to observe fungal genetics, evolution and growth. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/533913/original/file-20230626-24-eh3869.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img style="display: block; margin-left: auto; margin-right: auto;" src="https://images.theconversation.com/files/533913/original/file-20230626-24-eh3869.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/533913/original/file-20230626-24-eh3869.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/533913/original/file-20230626-24-eh3869.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/533913/original/file-20230626-24-eh3869.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/533913/original/file-20230626-24-eh3869.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/533913/original/file-20230626-24-eh3869.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/533913/original/file-20230626-24-eh3869.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" alt="A block of orange mouldy substance sitting on a banana leaf" /></a><figcaption></figcaption>Fusarium is less common indoors, being <a href="https://www.sciencedirect.com/science/article/pii/S0261219416302794">an important crop pathogen</a>, but will sometimes turn spoiled rice purple. It also occasionally turns up on wet cement sheet, causing splotchy violet patches. Fusarium makes large, sticky, moon-shaped spores that have evolved to spread by rain splashes and hang onto plants. However, it is fairly bad at getting airborne and so doesn’t tend to spread very far from where it’s growing.</figure> Finally in this category, that pink scum that turns up around bathroom taps or in the shower? It’s actually a bacterium called Serratia. It will happily chew up the soap scum residue left over in bathrooms, and has been shown to <a href="https://journals.asm.org/doi/full/10.1128/AEM.02632-10">survive in liquid soaps and handwash</a>. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/533900/original/file-20230626-98733-ggql6s.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/533900/original/file-20230626-98733-ggql6s.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/533900/original/file-20230626-98733-ggql6s.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=337&fit=crop&dpr=1 600w, https://images.theconversation.com/files/533900/original/file-20230626-98733-ggql6s.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=337&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/533900/original/file-20230626-98733-ggql6s.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=337&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/533900/original/file-20230626-98733-ggql6s.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=424&fit=crop&dpr=1 754w, https://images.theconversation.com/files/533900/original/file-20230626-98733-ggql6s.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=424&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/533900/original/file-20230626-98733-ggql6s.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=424&fit=crop&dpr=3 2262w" alt="Close-up of white tile grout covered in a pink translucent film" /></a><figcaption></figcaption></figure> <h2>White</h2> When fungi were first being classified and were eventually given their own phylogenetic kingdom, there were lots of wonderful and not strictly categorical ways we tried to split them up. One of these was hyaline and non-hyaline, essentially referring to transparent and coloured, respectively. One of the interesting non-pigmented moulds you may well catch sight of is a thing called Isaria farinosa (“farinosa” being Latin for “floury”). This fungus is a parasite of some moths and cicadas and is visible as brilliant white, <a href="https://www.tandfonline.com/doi/abs/10.1080/09583150802471812">tree-shaped growths on their unfortunate hosts</a>. <figure class="align-center zoomable"><a href="https://images.theconversation.com/files/533911/original/file-20230626-72187-xubf6k.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/533911/original/file-20230626-72187-xubf6k.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/533911/original/file-20230626-72187-xubf6k.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/533911/original/file-20230626-72187-xubf6k.jpeg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/533911/original/file-20230626-72187-xubf6k.jpeg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/533911/original/file-20230626-72187-xubf6k.jpeg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/533911/original/file-20230626-72187-xubf6k.jpeg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/533911/original/file-20230626-72187-xubf6k.jpeg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" alt="A dead bug on a green forest floor with white and yellow growths sticking out of it" /></a><figcaption></figcaption></figure> So when you notice the world around you changing colour, you can marvel with your newfound knowledge at the microscopic wonders that live complex lives alongside yours. Then maybe clean it up, and give the fruit bowl a wash. <img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/207737/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> Image credit: Getty / Shutterstock <a href="https://theconversation.com/profiles/michael-taylor-228803">Michael Taylor</a>, Adjunct academic, <a href="https://theconversation.com/institutions/flinders-university-972">Flinders University</a> This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/what-do-the-different-colours-of-mould-mean-in-my-house-207737">original article</a>.

Home & Garden

7 clear signs you might have an unhealthy gut

<h2>The mighty gut health benefits of bacteria</h2> Your gastrointestinal, or GI, tract is inhabited by microbes collectively called the microbiome, which includes bacteria, fungi, and even viruses. Though it sounds gross and maybe even unhealthy, it’s actually the complete opposite. Gut bacteria perform many important functions in the body including aiding the immune system; producing the feel-good brain chemical serotonin; making energy available to the body from the food we eat; and disposing of foreign substances and toxins, according to dietitian Lisa Dreher. Though most of us have a mixture of good and bad bacteria, sometimes the bad guys get the upper hand, causing dysbiosis, or an imbalance in gut bacteria, which can play a role in a number of health conditions. <h2>Your stomach doesn’t feel right</h2> Diarrhoea, constipation, bloating, nausea and heartburn are classic symptoms of problems with gut health. “Gastrointestinal discomfort – especially after eating carbohydrate-rich meals – can be the result of poor digestion and absorption of carbohydrates,” Dreher says. Reflux, inflammatory bowel disease, irritable bowel syndrome, and colitis have all been linked to an imbalance in the microbiome. <h2>You have a hankering for certain foods</h2> Craving foods, especially sweets and sugar, can mean you have an imbalance of gut bacteria. Although unproven, some experts believe that if there’s an overgrowth of yeast in the system, which might happen after a course or two of antibiotics where you wipe out all the good bacteria, then that overgrowth of yeast can actually cause you to crave more sugar. <h2>The scale is going up or down</h2> Certain types of gut bacteria can cause either weight loss or weight gain – especially when they colonise in the small intestine, a condition called SIBO (small intestine bacterial overgrowth). Too many microbes in the small intestines can mess with gut health by interfering with absorption of vitamins, minerals, and fat. “If you’re not able to digest and absorb fat normally, you can actually see some weight loss,” Dreher says. Other types of bacteria have been linked to weight gain, as certain microbes are able to harvest more calories from foods than others. <h2>You’re anxious or feeling blue</h2> Roughly 80 to 90 per cent of serotonin, a neurotransmitter that affects mood, social behaviour, sleep, appetite, memory and even libido, is produced in the gut. When less serotonin is produced, it can negatively impact mood. “Gut imbalances of the microbiome can trigger depressive symptoms,” says physician Dr Todd LePine. <h2>You’re not sleeping well</h2> Not having enough serotonin can lead to bouts of insomnia or difficulty getting to sleep, according to Dreher. And Dr LePine says chronic fatigue and symptoms of fibromyalgia can be tied to gut bacteria imbalances as well. <h2>Your skin is acting up</h2> Skin rashes and eczema, a chronic condition characterised by inflamed and itchy red blotches on the skin, can be a sign of poor gut health because they develop when there is an imbalance in gut bacteria, according to Dr Victoria Maizes, a professor of medicine, family medicine and public health at the University of Arizona. <h2>You have an autoimmune condition</h2> An imbalance in the microbiome can cause more than just GI symptoms. According to Dr LePine, diseases affecting the immune system, known as autoimmune diseases, can also indicate an imbalance. “Rheumatoid arthritis and multiple sclerosis are tied in with imbalances in gut bacteria,” he says. <h2>How to build better gut health</h2> Eating right is the first step in improving gut health. In fact, the types of foods we eat can change our microbiome in as little as 24 hours, according to Dr Ali Keshavarzian, a professor of medicine and director of the Division of Digestive Diseases and Nutrition at Rush University Medical Center in Chicago. To feed your good bacteria and starve the less desirable bacteria, swap out processed foods, breads, and pastas for plants, fruits, seeds, and nuts. And consider adding fermented foods into your diet, including yoghurt containing live, active cultures, kombucha, tepache, kimchi, and kefir, which naturally contain probiotics, or healthy bacteria. It’s also a great idea to fill up on prebiotic foods, which actually feed the good bacteria. Try leeks, asparagus, onions, garlic, chicory, oats, soybeans, and Jerusalem artichokes. Lastly, avoid unnecessary use of antibiotics. “Any time you take an antibiotic, you’re going to knock out a lot of the healthy bacteria,” says Dr Maizes. If you must take antibiotics, consider taking a probiotic supplement to help maintain a healthy and balanced bacterial community in your gut. This article originally appeared on <a href="https://www.readersdigest.co.nz/healthsmart/7-clear-signs-you-might-have-an-unhealthy-gut" target="_blank" rel="noopener">Reader's Digest</a>. Images: Getty

Body

Why friendships could be good for your gut

As well as being good for our mental health, it seems that having plenty of friends can be good for the health of our gut, a new study says. Scientists looked at a group of Rhesus Macaques living on Cayo Santiago, an island off the coast of Puerto Rico, and found that the more sociable primate had more beneficial bacteria and less harmful bacteria than less social monkeys. To measure just how social the monkeys were, the researchers measured the time each monkey spent grooming or being groomed by others, as well as the number of grooming partners they had. “Macaques are highly social animals and grooming is their main way of making and maintaining relationships, so grooming provides a good indicator of social interactions,” Dr Kali Watson, a cognitive scientist at the University of Colorado, said. They also collected faecal samples from the monkeys and performed DNA sequencing to measure the composition and diversity of gut microbes that were present. “Engagement in social interactions was positively related to the abundance of certain gut microbes with beneficial immunological functions, and negatively related to the abundance of potentially pathogenic members of the microbiota,” Dr Philip Burnet, who researches the influence of the gut microbiome on brain health at the University of Oxford, said. They found that the most sociable monkeys had higher levels of protective bacteria, including Faecalibacterium, which has anti-inflammatory properties, and Prevotella, which has been associated with better immunity against pathogens and anti-inflammatory effects. Meanwhile, bacteria such as Streptococcus, which cause diseases such as strep throat and pneumonia, were found in greater abundance in the less social monkeys. <img src="https://oversixtydev.blob.core.windows.net/media/2022/12/monkey-guts1.jpg" alt="" width="1280" height="720" /> Image: Frontiers Press As for why this happens, the researchers proposed that it may be to do with the transmission of bacteria through physical contact, such as grooming. “The relationship between social behaviour and microbial abundances may be the direct result of social transmission of microbes, for example through grooming,” Dr Katerina Johnson, a researcher at the University of Oxford, said. “It could also be an indirect effect, as monkeys with fewer friends may be more stressed, which then affects the abundance of these microbes. “As well as behaviour influencing the microbiome, we also know it is a reciprocal relationship, whereby the microbiome can in turn affect the brain and behaviour.” The millions of bacteria, fungi and other microorganisms that live in our gut - and make up our <a href="https://www.oversixty.com.au/health/mind/your-gut-s-second-brain-may-have-evolved-before-your-head-s-brain">gut microbiome</a> - have become an area of interest for researchers, particularly when it comes to digestive health and the influence it has on our nervous system, in a relationship called the <a href="https://www.oversixty.com.au/health/mind/how-gut-bacteria-could-affect-your-mental-health">‘gut-brain axis’</a>. Previous studies have shown that the levels of different species of these organisms in our guts have been linked to depression, schizophrenia and even autoimmune conditions such as Crohn’s disease and colitis. The gut even creates neurotransmitters, hormones and other molecules the brain needs. With this study finding that being social can influence our gut, which in turn can influence our health more generally, it shows just how crucial social interactions are for our health. Dr Robin Dunbar, a psychology professor at the University of Oxford, said: “As our society is increasingly substituting online interactions for real-life ones, these important research findings underline the fact that as primates, we evolved not only in a social world but a microbial one as well.” The researchers published their findings in the journal <a href="https://doi.org/10.3389/fmicb.2022.1032495" target="_blank" rel="noopener">Frontiers in Microbiology</a>. Image: Frontiers Press

Caring

This little known bacteria could revolutionise your gut health

From associations with our mental health to affecting our weight or risk of cancer and other conditions, the trillions of bacteria, fungi and viruses living on our skin and inside our bodies play a significant role in our overall health. Most of these bacteria, fungi, and viruses, referred to as microbes, live in our intestines in a “pocket” called the cecum, and are collectively referred to as the gut microbiome. <div id="firstFloatAd"> <div data-fuse="21752497249" data-fuse-code="fuse-slot-21752497249-1" data-fuse-zone-instance="zone-instance-21752497249-1" data-fuse-slot="fuse-slot-21752497249-1" data-fuse-processed-at="2366"> </div> <div data-fuse="21924055733" data-fuse-code="fuse-slot-21924055733-1" data-fuse-zone-instance="zone-instance-21924055733-1" data-fuse-slot="fuse-slot-21924055733-1" data-fuse-processed-at="2366"> </div> </div> But, out of the roughly 1,000 species of bacteria living in our bodies, one stands out for its role in helping with Crohn’s disease and irritable bowel syndrome, as well with bloating and general discomfort: a strain of bacteria called Akkermansia muciniphila. This probiotic strain has been the subject of plenty of scientific research, with several studies finding that Akkermansia plays a role in lessening inflammation and helping with weight regulation. Dr Colleen Cutcliffe, a microbiologist and the cofounder and CEO of Pendulum Therapeutics, tells OverSixty that our gut contributes to a range of our bodily functions and issues. Akkermansia, which is the first new genus to be used as a probiotic in 50 years, is also the only genus of bacteria that lives in the lining of our gut – giving it an incredibly important role in many facets of our health. “What’s been discovered is that your gut plays a role in a lot more than just your gut issues – it also plays a role in how you metabolise foods; your gut is even linked to your brain and it can change what foods you crave,” Dr Cutcliffe explains. “You can think about your gut like this big tube, and the tube has this fence on the outside of it. And I think about my fence in my backyard – when I first moved into my house, it was a brand new wooden fence and all the planks were really strong. “But through weather and ageing and time, those planks can start to wear down and you might even lose the glue between the planks and a plank falls down, and that’s really bad because now your yard is exposed to the outside world. “Well, your gut lining is sort of the same thing. And there’s literally a fence and there are these planks that are held up, and Akkermansia is a strain that literally lives right at that fence, and its job is to make sure that, as those planks wear out, that it’s replacing them with new planks.” With the levels of Akkermansia in our gut and the diversity of different microbes in our gut declining as we age and as a result of stress, menopause or even changes to our circadian rhythm from travelling between time zones, effects can manifest in a variety of ways. “Some people get allergies as they get older, their metabolism slows down, they experience more inflammatory responses, or their immune system feels like it’s not quite as strong,” Dr Cutcliffe says. “Now people will start to look at ‘Is there something depleted in my gut microbiome that I could be taking to improve my health?’ That’s what this new science is all about.” <img src="https://oversixtydev.blob.core.windows.net/media/2022/10/1280Wesley_Akkermansia_Kitchen_Pill_In_Hand0981.jpg" alt="" width="1280" height="720" /> An anaerobic puzzle While there is plenty of evidence for the benefits of Akkermansia, there have been some key issues in getting it into our bodies to help those who need a bacterial boost. After more than 15 years, no one had figured out how to grow these tiny bacteria in commercial quantities – and the only effective way of increasing the amount of Akkermansia in people has been through a faecal transfer, where faecal matter from a healthy person is given to another via oral capsules or during a colonoscopy. The issue stems from the difficulty in growing the bacteria, as it thrives in the lining of our gut, where there is a total absence of oxygen. “In the gut, there’s no oxygen,” Dr Cutcliffe explains, adding that growing Akkermansia is similar to brewing beer or turning grape juice into wine. “So what that means is you can’t have a single molecule of oxygen in this big vat, or the whole batch of bacteria dies.” When they couldn’t find suppliers to manufacture Akkermansia without the bacteria arriving dead, Dr Cutcliffe and her team had to come up with their own process, working with leading technology and research institutions around the US to create a special oxygen-free lab where Akkermansia could be grown without exposure to any oxygen at all. “We ended up having to create a plant that is an end-to-end closed system that doesn’t let oxygen into it,” she says. “It’s like when you get a new recipe to cook a meal, and then all of a sudden you realise you also have to now make the pots.” Fast forward to today, and Pendulum has created its very own patented strain of Akkermansia that you won’t find anywhere else – and you can take it in capsule form. Unlike faecal transplants, which Dr Cutcliffe describes as “taking the whole kitchen sink and throwing it at you”, the capsules only contain Akkermansia, making them a more targeted, regulated and easily monitored treatment. <img src="https://oversixtydev.blob.core.windows.net/media/2022/10/1280Akkermansia_Foods.jpg" alt="" width="1280" height="720" /> The story of Akkermansia starts with an infant’s microbiome After earning a PhD in biochemistry and microbiology, Dr Cutcliffe was inspired to start Pendulum and work on Akkermansia after her eldest daughter, Anabella, was born prematurely and given antibiotics as a preventative measure to protect her from infections. “My older daughter was born almost two months premature,” she recalls. “And when you have a baby that’s born that early, you get to hold them for a couple of seconds and then they’re taken to intensive care. Anabella spent the first few months of her life in intensive care, hooked up to all these machines and also receiving multiple doses of antibiotics. “And one of the things I noticed about her as she started elementary school was that she had food sensitivities that the rest of us did not have, and her metabolism was a little bit different from everybody else’s.” At the same time, Dr Cutcliffe and her co-founders were considering starting Pendulum when she came across two papers that showed that children taking lots of antibiotics were more prone to conditions such as obesity, diabetes, ADHD, allergies, and coeliac disease. “So reading these papers, really, for me, it all came together,” she says. “I realised, ‘Oh my gosh, my daughter’s early start to life where she took these antibiotics, which completely kill your entire microbiome, have set her on a path where she’s depleted her microbiome and she’s potentially going to end up with all these chronic illnesses. “This was my issue that made me really want to start the company; to help her get back those strains so that she wasn’t going to be facing this life of depletion and chronic illnesses.” Now her whole family takes Akkermansia capsules – and even her dog has had a try! “For me, personally, I think it’s so important that that fence stay strong that I want to make sure my family has it,” she says. “And I do think that, fundamentally, all of us would benefit from making sure we have enough of this strain which is monitoring that fence, and especially as we age.” <img src="https://oversixtydev.blob.core.windows.net/media/2022/10/1280PGC_Bottle_Homepage2_V1.jpg" alt="" width="1280" height="720" /> How can it help me? Even if you don’t experience noticeable issues with your gut, you can still benefit from taking Akkermansia. Due to the important role our gut microbiome plays in digestive health, the levels of essential chemical messengers in our brains, and even our skin health, Dr Cutcliffe explains that those taking the probiotic have experienced some surprising results. “People start taking it and they’re able to oftentimes eat foods that they weren’t able to eat before and their metabolism is stronger,” she says. “They don’t get the post-lunch slump, they have more sustained energy throughout the day, so I think all these things are related to your body metabolising sugars better.” Another surprising outcome has been related to cravings, with many Pendulum customers reporting reduced cravings for sugar, while a growing number of people have seen benefits for their skin, including treating acne and eczema. “This is probably related to the inflammatory response,” Dr Cutcliffe explains. “So even though the acne shows up on your face, it’s really the inflammatory system underneath your skin that’s causing acne in a lot of cases. “So if you can strengthen your gut so that you don’t have these things going into your bloodstream, causing your inflammatory response to go up, people are actually seeing better skin outcomes.” Pendulum’s Akkermansia is now available as a daily probiotic in Australasia and can be purchased as single bottles or at a discount as a monthly subscription through Pendulum’s <a href="https://pendulumlife.co.nz/Akkermansia" target="_blank" rel="noopener">website</a>.

Body

5 best yoga poses for a healthier gut, from a registered yoga teacher

<h2>Finding relief</h2> When you experience digestive issues, you might try pretty much anything for relief – whether it’s a specific diet, cutting down on dairy or maybe taking some probiotics. There are a lot of ways you can work to ease discomfort and get things moving more regularly. Exercise, for example, can offer a lot of relief; in fact, a 2015 peer-reviewed study in the journal Evidence-based Complementary and Alternative Medicine even found that yoga can help people manage the primary and secondary symptoms of irritable bowel syndrome (IBS). <h2>Big Toe Pose II (padangustasana)</h2> “This posture is geared toward regulating the kidney meridian,” Monal says. “The kidneys are a vital organ for containing and filtering blood, and when regulated properly contribute to our overall energy levels.” We sure like the sound of that. Monal adds that you can try this pose standing, or lying down. If you lie down while you do it, Monal suggests you “place a blanket, bolster or block beneath the lifted leg to support the lengthening of the inner leg from the inner arch of the foot, to the inner knee, to the inner groin.” She adds: “Your inhales and exhales should be sent toward the location of your kidneys in the lower back region, just below the diaphragm.” <h2>Supported Headstand (Salamba Sirsasana A)</h2> Monal recommends trying inversions, such as a headstand, for gut relief. She says they provide an “anti-gravity effect” to your organs and surrounding tissues, which can offer “physiological support and benefits for one’s visceral organs.” (The visceral organs are the body’s soft organs, such as the heart, lungs, and liver. Most visceral organs are housed within the body’s core – that is, the chest and abdomen.) <h2>Full Wheel (Urdhva Dhanurasana)</h2> Monal says that when it’s done right, the full wheel pose creates space for something called motility, when organs can move around and slide along one another. “Deep backbends help to lengthen the tissues and muscles which surround the gut,” Monal says, adding that “it is helpful to stretch the walls of the abdominal region which house the internal organs.” <h2>Supine Twist</h2> “Similar to backbends, twists can contribute to yoking the organs of the gut to achieve an optimal state of motility,” Monal says. “Proper gut health also aids in efficient absorption and digestion of food and nutrients.” Monal notes that you should twist toward the right first, followed by the left, as this follows the direction of digestion through your intestines. Also important is understanding right from left in yoga twisting poses: “Always think about which way your belly is turning, not where your knees are going.” <h2>Child’s Pose</h2> “Once the organs have space to move around, doing the opposite…compressing or squeezing the organs (in an intentional manner) and then letting it go has positive effects in allowing optimal circulation through the gut,” Monal says. “It’s like a cleansing and purifying process through churning of the visceral organs.” (Sounds kind of amazing, doesn’t it?) She adds that you can also try variations of child’s pose targeted to compress the viscera, including putting your knees together or placing your fists or a rolled blanket into the front of the abdomen, just below the naval. “Deep breathing sent into the abdomen and lower back should accompany this practice,” Monal says. <h2>Practicing yoga for gut health</h2> No one yoga move is going to be a quick fix for digestive issues. Mondal says to keep in mind that these poses “should be done consistently in practice, not just when you are experiencing gut distress.” And even if you don’t suffer with a chronic issue like IBS, Mondal emphasises that “proper gut health isn’t only for those who experience gut distress – it really is for everyone on a regular basis.” This article originally appeared on <a href="https://www.readersdigest.co.nz/healthsmart/5-best-yoga-poses-for-a-healthier-gut-from-a-registered-yoga-teacher" target="_blank" rel="noopener">Reader's Digest</a>. Image: Shutterstock

Body

7 signs you’re drinking too much coffee

<h2>You feel anxious</h2> Ruminating about an upcoming event or deadline can fuel your desire to grab a comforting mug of coffee. Yet, the National Institute of Mental Health in the US recommends that people who suffer from anxiety avoid caffeine. Why? Drinking too much coffee can actually worsen the effects of anxiety, either by robbing you of proper sleep or triggering your flight or fight response. In a 1990 study published in Psychosomatic Medicine, 25 men were given a moderate dose of caffeine or a placebo before a stressful task. The men, who were all regular coffee drinkers, had higher blood pressure, stress hormones, and about double the reported stress level with the caffeine compared with the placebo. <h2>Your stomach hurts</h2> You may associate stomach pains with spoiled food or PMS cramps. You should add your morning cuppa to that list as well. In 2017, European scientists found that certain compounds in coffee stimulate the secretion of stomach acid by your stomach cells. Taking an over-counter medication like Tums can neutralise the acid short-term, but if you suspect drinking too much coffee is making your stomach hurt, think about changing your coffee consumption habits. <h2>Your heart is racing</h2> The feeling that your heart is beating too fast can be frightening. It may feel like your heart is trying to escape from your ribcage. These heart palpitations can be caused by the consumption of too much coffee and caffeine, nicotine, and even alcohol. In some cases, a racing heart can lead to dizziness and even fainting spells. According to a 2017 study in the journal Frontiers in Psychiatry, 94 per cent of doctors recommend patients experiencing the fluttering heart beats stop consuming caffeine. <h2>You have diarrhoea</h2> Most people know that coffee can help keep you regular, thanks to its laxative properties. Drink more than two or three cups a day, though, and you might get diarrhoea, according to the International Foundation for Gastrointestinal Disorders. If you find your bathroom issues become unmanageable, the IFFGD recommends gradual withdrawal from caffeine. <h2>You can’t sleep</h2> Insomnia can be a telltale sign of too much coffee. Even if you swear coffee doesn’t have any effect on you, this tasty drink can still wreak havoc on your sleep cycle. Coffee’s half-life is five hours, according to the American Academy of Sleep Medicine. That means it can take several more hours for the stimulant to completely leave your system. This can increase the number of times you wake up during the night, and decrease overall time asleep. To solve this problem, try to drink that last cup of coffee no later than noon. <h2>You’ve got the jitters</h2> Coffee makes you feel more alert, but sometimes that feeling turns into too much of a good thing. This is where the jitters come in. Caffeine speeds up your central nervous system, causing you to feel jumpy. Skip that fourth cup and stop the shakes. <h2>You get headaches</h2> A moderate amount of caffeine helps relieve a headache, by helping pain-relief medications work better, according to a study in The Journal of Headache and Pain. That’s why you’ll find caffeine as an ingredient in many over-the-counter headache drugs. However, if you drink too much coffee for a sustained amount of time (getting a daily excess of 500 mg of caffeine, or the equivalent of five cups of coffee), you can go through caffeine withdrawal. The symptoms include headaches and fatigue, found Johns Hopkins researchers. Slowly decrease your caffeine intake – and look at all the possible sources in your diet, including coffee, headache drugs, tea, soft drink, and energy drinks. This article originally appeared on <a href="https://www.readersdigest.co.nz/healthsmart/7-signs-youre-drinking-too-much-coffee" target="_blank" rel="noopener">Reader's Digest</a>. Image: Shutterstock

Body

These 60 gut microbes have evolved alongside humans since we first left Africa

When homo sapiens made their way out of Africa, they were carrying tiny little friends with them. A new study has shown those same friends – gut bacteria – have been evolving, or “codiversifying,” alongside us for the last couple of hundred thousand years. As well as allowing us to understand more about ourselves, it’s hoped the new research will also give us more information on how to treat microbiome-based diseases or create new therapies. The study – published in Science – looked at the differences and similarities between our closest bacterial friends in 1225 humans living around the world. The team found 59 bacterial species, and one archaeon, that have evolved in parallel with humans. (An archaeon are a domain of single-celled organism, originally thought to be bacteria, but are now known to be more similar to eukaryotes – multi-cellular organisms like us.) The human gut microbiome contains hundreds of species of bacteria, and many of the most prominent species are found in people worldwide, says Andrew Moeller, an evolutionary biologist at Cornell University in an accompanying paper. “Gut bacterial communities are not haphazard collections of bacteria but reflections of the distinct ancestries of human populations.” However, within microbial species, some strains can show remarkable genetic diversity between specific human populations. Whether or not this diversity arose through a shared evolutionary history between humans and their microbes hasn’t yet been fully understood. Max Planck Institute for Biology microbiologist Taichi Suzuki and his team evaluated 1225 people living in Gabon, Vietnam, and Germany and discovered 60 microbial strains that, between and within countries, have evolutionary histories that indicates codiversification. The team also found that the species displaying the strongest codiversification appear to have also independently evolved traits such as oxygen and temperature intolerance and reduced genomes, which means they really are stuck with us – also known as host dependency. “The list of human health conditions linked to the microbiome ranges from malnutrition to allergies and cardiovascular disease,” the team write in their new paper. “An awareness of differences in gut microbial strains between populations has already led to the notion that probiotics for treating malnutrition should be locally sourced. “The microbiome is a therapeutic target for personalized medicine, and our results underscore the importance of a population specific approach to microbiome-based therapies.” This article originally appeared on <a href="https://cosmosmagazine.com/people/these-60-gut-microbes-have-evolved-with-us-for-200000-years-africa/" target="_blank" rel="noopener">cosmosmagazine.com</a> and was written by Jacinta Bowler. Image: López et al. 2015

Travel Trouble

"Probably the most gutting way to finish a game”

Just a few seconds of gameplay have put the Bledisloe Cup out of reach of the Wallabies yet again after losing to the All Blacks by just two points following a controversial call from the referee. The Australian team had recovered from an 18-point deficit to lead 37-34 with just a minute left on the clock. When they were awarded a penalty just five metres from the goal line, the Wallabies chose Bernard Foley to take the kick, with referee Mathieu Raynal warning him not to use delaying tactics. As the clock ticked down on the final 60 seconds of the match, Raynal penalised Foley for time wasting, giving the All Blacks a free kick. “I say to your player, I say switch on the time and you play immediately and he wait, he wait, he wait, so that’s a scrum for the All Blacks,” Raynal told stand-in captain Nic White. Raynal’s call drew criticism from the commentators, with Stan Sport commentator Tim Horan describing the call as “ridiculous”. "I thought it was a disgraceful decision from the referee," Horan told Nine. "There's 90 seconds left in the game and he cracked under pressure, in one of the biggest games here in Australia. "It's a disgraceful decision and World Rugby need to look at it. "The big referees make decisions at that late part of the game and are calm about it. The All Blacks then used the penalty to their advantage, with fullback Jordie Barrett scoring and securing victory for the Kiwis. With a final score of 39-37, the All Blacks have continued the winning streak they’ve held since 2003. The loss devastated the Aussies, as fullback Andrew Kellaway described it as a “hard one to swallow” and captain James Slipper added that they “just fell short”. “Absolutely gutted,” Slipper said. “I actually don’t know what to say but we really wanted to put in a performance tonight and we just fell short there. “That is probably the most gutting way to finish a game in my opinion.” Wallabies coach Dave Rennie also shared his players’ disappointment. "I'm gutted for our men because I reckon we deserved better," he said. "It was a hell of a game of footy.” The Bledisloe Cup will see the Wallabies jet off to Auckland for their next match against the All Blacks to face them once again on Saturday, September 24. Image: Getty Images

News

Producing electricity from your sweat might be key to next wearable technology

Imagine a world where the smart watch on your wrist never ran out of charge, because it used your sweat to power itself. It sounds like science fiction but researchers have figured out how to engineer a <a href="https://cosmosmagazine.com/science/biology/bacterial-biofilm/" target="_blank" rel="noreferrer noopener">bacterial biofilm</a> to be able to produce continuous <a href="https://cosmosmagazine.com/science/electricity-from-sweaty-fingertips/">electricity fr</a><a href="https://cosmosmagazine.com/science/electricity-from-sweaty-fingertips/" target="_blank" rel="noreferrer noopener">o</a><a href="https://cosmosmagazine.com/science/electricity-from-sweaty-fingertips/">m perspiration</a>. They can harvest energy in evaporation and convert it to electricity which could revolutionise wearable electronic devices from personal medical sensors to electronics. The science is in a <a href="https://www.nature.com/articles/s41467-022-32105-6#ref-CR7" target="_blank" rel="noreferrer noopener">new study</a> published in Nature Communications. “The limiting factor of wearable electronics has always been the power supply,” says senior author Jun Yoa, professor of electrical and computer engineering at the University of Massachusetts Amherst (UMass), in the US. “Batteries run down and have to be changed or charged. They are also bulky, heavy, and uncomfortable.” But the surface of our skin is constantly moist with sweat, so a small, thin, clear and flexible biofilm worn like a Band-Aid could provide a much more convenient alternative. The biofilm is made up of a sheet of bacterial cells approximately 40 micrometres thick or about the thickness of a sheet of paper. It’s made up a genetically engineered version of the bacteria Geobacter sulfurreducens to be exact. G. sulfurreducens is a microorganism known to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3209890/#:~:text=Interestingly%2C%20Geobacter%20sulfurreducens%20also%20called,electron%20transfer%20through%20the%20biofilms." target="_blank" rel="noreferrer noopener">produce electricity</a> and has been used previously in “<a href="https://www.nature.com/articles/s41579-019-0173-x" target="_blank" rel="noreferrer noopener">microbial fuel cells</a>”. These require the bacteria to be alive, necessitating proper care and constant feeding, but this new biofilm can work continuously because the bacteria are already dead. “It’s much more efficient,” says senior author Derek Lovley, distinguished professor of Microbiology at UMass Amherst. “We’ve simplified the process of generating electricity by radically cutting back on the amount of processing needed. “We sustainably grow the cells in a biofilm, and then use that agglomeration of cells. This cuts the energy inputs, makes everything simpler and widens the potential applications.” The process relies on evaporation-based electricity production – the <a href="https://www.nature.com/articles/s41565-018-0228-6" target="_blank" rel="noreferrer noopener">hydrovoltaic effect</a>. Water flow is driven by evaporation between the solid biofilm and the liquid water, which drives the transport of electrical charges to generate an electrical current. G. sulfurreducens colonies are grown in thin mats which are harvested and then have small circuits etched into them using a laser. Then they are sandwiched between mesh electrodes and finally sealed in a soft, sticky, breathable polymer which can be applied directly onto the skin without irritation. Initially, the researchers tested it by placing the device directly on a water surface, which produced approximately 0.45 volts of electricity continuously. When worn on sweaty skin it produced power for 18 hours, and even non-sweating skin generated a substantial electric output – indicating that the continuous low-level secretion of moisture from the skin is enough to drive the effect. “Our next step is to increase the size of our films to power more sophisticated skin-wearable electronics,” concludes Yao. The team aim to one day be able to power not only single devices, but entire electronic systems, using this biofilm. And because microorganisms can be mass produced with renewable feedstocks, it’s an exciting alternative for producing renewable materials for clean energy powered devices. <img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=200509&title=Producing+electricity+from+your+sweat+might+be+key+to+next+wearable+technology" width="1" height="1" /> <div id="contributors"> <a href="https://cosmosmagazine.com/technology/electricity-from-sweat-biofilm/" target="_blank" rel="noopener">This article</a> was originally published on <a href="https://cosmosmagazine.com" target="_blank" rel="noopener">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/imma-perfetto" target="_blank" rel="noopener">Imma Perfetto</a>. Imma Perfetto is a science writer at Cosmos. She has a Bachelor of Science with Honours in Science Communication from the University of Adelaide. Image: Liu et al., doi.org/10.1038/s41467-022-32105-6 </div>

Technology

Is it safe to use makeup testers in cosmetics stores?

A woman in the US is suing a cosmetics store because she claims that she <a href="http://www.tmz.com/2017/10/30/sephora-sued-woman-herpes-lipstick-samples/" target="_blank" rel="noopener">caught herpes from their lipstick tester</a>. In case you’re wondering if this is even possible, as a microbiologist, I can tell you that it most certainly is. And it’s not just herpes that can lurk in makeup. But let’s look at herpes first. This very common virus is mainly spread by skin-to-skin contact, kissing and sex, but it can also be transmitted in droplets of spit left by an infected person on towels, cups, cutlery and, yes, lipstick. Globally, it’s estimated that <a href="http://who.int/mediacentre/news/releases/2015/herpes/en/" target="_blank" rel="noopener">67% of people are infected with the Herpes simplex virus (HSV-1)</a>. But it’s a hidden enemy – a person doesn’t need to have visible signs of the virus to spread the infection. The virus lives in facial tissues where it can shed and spread. It doesn’t always show up on the skin as a blister immediately after it has infected a person, instead it can stay hidden and appear after a few months. Because of this, it’s impossible to say with certainty if the American woman caught herpes from this particular store tester, or elsewhere. Herpes causes blisters on the lips and around the mouth that can last up to ten days. Lipsticks and makeup brushes that touch these parts of the face can then spread the infection to other people. Fortunately, herpes is a fragile virus and typically only survives outside the body for ten seconds. But it can survive longer in warm and moist environments, such as in sweat. It can also survive between two to four hours on plastic, chrome and water, so there are lots of ways the virus can spread. There is no cure for a herpes infection, although treatments are available that will reduce the length of infection. <figure class="align-center "><img src="https://images.theconversation.com/files/193000/original/file-20171102-26448-1rj3q51.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/193000/original/file-20171102-26448-1rj3q51.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=375&fit=crop&dpr=1 600w, https://images.theconversation.com/files/193000/original/file-20171102-26448-1rj3q51.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=375&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/193000/original/file-20171102-26448-1rj3q51.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=375&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/193000/original/file-20171102-26448-1rj3q51.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=471&fit=crop&dpr=1 754w, https://images.theconversation.com/files/193000/original/file-20171102-26448-1rj3q51.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=471&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/193000/original/file-20171102-26448-1rj3q51.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=471&fit=crop&dpr=3 2262w" alt="" /><figcaption>Herpes blisters. <a class="source" href="https://www.shutterstock.com/download/confirm/317192864?src=pkZUIXuzGEd2PmbqE8wMGA-1-1&size=medium_jpg" target="_blank" rel="noopener">Cherries/Shutterstock</a></figcaption></figure> An old problem Microbiologists have known about the link between beauty products and pathogens since the mid-1940s when talcum powder contaminated with Clostridium tetani bacteria <a href="https://www.omicsonline.org/open-access/comparative-microbiological-study-between-traditional-and-modern-cosmetics-in-saudi-arabia-2329-6674-1000146.pdf" target="_blank" rel="noopener">caused the death of a newborn baby</a>. Since the 1960s, contamination linked to other opportunistic pathogens, including <a href="https://www.omicsonline.org/open-access/comparative-microbiological-study-between-traditional-and-modern-cosmetics-in-saudi-arabia-2329-6674-1000146.php?aid=71067" target="_blank" rel="noopener">Salmonella, Klebsiella pneumoniae and Pseudomonas aeruginosa</a>, has been reported by microbiologists across the globe. Cosmetic products contain preservatives to help slow down the growth of microbes, but they can become contaminated if people use non-sterile applicators or fingers to apply products, or if the products are poorly handled and stored; for example, products stored in warm and humid or damp conditions such as the bathroom. Makeup brushes also have the potential to act as suitable homes for bacteria to thrive. Often, beauty blenders and brushes are dampened to help the application of eyeshadows or foundation. But this environment has the potential to promote rapid bacterial growth. In 2015, it was reported that a <a href="http://www.medicaldaily.com/mrsa-bacteria-borrowed-makeup-brush-paralyzes-27-year-old-woman-328836" target="_blank" rel="noopener">27-year-old Australian woman became paralysed after contracting an MRSA infection</a> that attacked her spine. She used a brush to apply makeup that belonged to a friend who had a Staphylococcus infection on her face, and became contaminated with the organism. Staphylococcus is a common bacteria that doesn’t typically cause harm and lives on the skin or in the nose. However, MRSA (Methicillin-resistant Staphylococcus aureus) is an antibiotic-resistant strain of Staphylococcus. Irreversible blindness Mascara wands and eyeliners not only beautify the eyes, but can cause irritation and conjunctivitis, caused by both bacteria and viruses, including herpes simplex. Studies have revealed that <a href="https://www.researchgate.net/publication/18171778_Microbial_Contamination_in_Ocular_Cosmetics" target="_blank" rel="noopener">43% of eyeliners and mascara wands contain contaminants</a>. I know many friends who have been left with a “pink eye” after sharing mascara or using ancient mascara that has been sitting in their makeup bags. Symptoms of pink eye include redness, watery discharge and, in extreme cases, irreversible blindness. <figure class="align-center "><img src="https://images.theconversation.com/files/193002/original/file-20171102-26478-159by18.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/193002/original/file-20171102-26478-159by18.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=425&fit=crop&dpr=1 600w, https://images.theconversation.com/files/193002/original/file-20171102-26478-159by18.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=425&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/193002/original/file-20171102-26478-159by18.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=425&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/193002/original/file-20171102-26478-159by18.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=534&fit=crop&dpr=1 754w, https://images.theconversation.com/files/193002/original/file-20171102-26478-159by18.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=534&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/193002/original/file-20171102-26478-159by18.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=534&fit=crop&dpr=3 2262w" alt="" /><figcaption>Eyelashes trap dirt and bacteria. <a class="source" href="https://commons.wikimedia.org/w/index.php?curid=608771" target="_blank" rel="noopener">Steve Jurvetson/Wikimedia Commons</a></figcaption></figure> Lashes aren’t just there to make us look pretty, they serve to block out dirt and bacteria, and using products on the eyes can cause contamination of the product. With time, bacteria can build up in the cosmetic container increasing the risk of eye infection every time the product is used. If all of these horror stories tell us one thing, it’s stay away from sharing makeup products, both among your friends and especially in cosmetic stores. You just don’t know what infections other people could be carrying on their skin. Always keep your own cosmetic products clean and use single applicators where possible. You wouldn’t share your toothbrush with strangers, so why make an exception with your cosmetics?<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/86635/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/amreen-bashir-419764" target="_blank" rel="noopener">Amreen Bashir</a>, Lecturer in Biomedical Science, <a href="https://theconversation.com/institutions/aston-university-1107" target="_blank" rel="noopener">Aston University</a> This article is republished from <a href="https://theconversation.com" target="_blank" rel="noopener">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/is-it-safe-to-use-makeup-testers-in-cosmetics-stores-86635" target="_blank" rel="noopener">original article</a>. Image: Getty Images

Beauty & Style

What really causes pimples and acne?

<div> <div class="copy"> <h2>What causes acne?</h2> It afflicts millions of people each year, according to the <a rel="noreferrer noopener" href="https://www.aad.org/" target="_blank">American Academy of Dermatology</a>. But is it true that hormones and carbohydrate-filled foods really cause the biggest symptom of acne – pimples? Hair follicles produce an oil known as sebum, which limits the amount of water entering our skin. But when too much sebum is produced, it feeds a <a rel="noreferrer noopener" href="https://cosmosmagazine.com/science/biology/charting-the-molecular-diversity-on-human-skin/" target="_blank">bacterium living in your skin</a> known as Propionibacterium acnes, causing your immune system to flush blood and white blood cells to the area. And if the follicle clogs up, a pimple forms. It’s also thought carb-rich foods contribute to acne, as they increase a compound in your body known as insulin-like growth factor 1, which turns up sebum production. Androgens – a family of hormones including testosterone – also boost your body’s sebum production, leading to more pimples. Puberty and menstruation both cause significant hormonal changes, making teenagers prime candidates for acne and causing many women to break out around the time of their period. <div class="embed-container"><iframe class="note-video-clip responsive-embed" src="//www.youtube.com/embed/KrMbwDil1hc" frameborder="0" allowfullscreen="allowfullscreen"></iframe></div> Check out the American Chemical Society’s video above for more, as well as tips on how to minimise and control acne. Image credits: Getty Images</div> <div id="contributors"> This article was originally published on <a rel="noopener" href="https://cosmosmagazine.com/science/biology/what-causes-acne-and-pimples/" target="_blank">cosmosmagazine.com</a> and was written by Jana Howden. </div> </div>

Body

Junk food linked to gut inflammation

<div class="copy"> Studies show how a diet high in fat and sugar impairs immune cell function. The impact of diet on health is really a no-brainer – even leading to calls for GPs to prescribe fruit and vegetables before writing out a drug prescription. Now, US researchers report in the journal Cell Host & Microbe that they’ve found a mechanism to explain how obesity caused by an unhealthy junk food diet can induce inflammation in the gut. “Our research showed that long-term consumption of a Western-style diet high in fat and sugar impairs the function of immune cells in the gut in ways that could promote inflammatory bowel disease or increase the risk of intestinal infections,” says lead author Ta-Chiang Liu, from Washington University. This has particular relevance for Crohn’s disease – a debilitating condition that has been increasing worldwide and causes abdominal pain, diarrhoea, anaemia and fatigue. A key feature of the disease is impaired function of Paneth cells, immune cells found in the intestines that help maintain a healthy balance of gut microbes and ward off infectious pathogens. When exploring a database of 400 adults with and without Crohn’s disease, the researchers discovered that higher body mass index (BMI) was associated with progressively more abnormal looking Paneth cells, captured under a microscope. Armed with their discovery, they studied two strains of mice genetically predisposed to obesity and were surprised to find that the animals’ Paneth cells looked normal. To dig deeper, the researchers fed normal mice a diet in which 40% of the calories came from fat or sugar, typical of a Western diet. After two months the mice became obese – and their Paneth cells became abnormal. They also had associated problems such as increased gut permeability, a key feature of chronic inflammation that allows harmful bacteria and toxins to cross the intestinal lining. “Obesity wasn’t the problem per se,” says Lui. “Eating too much of a healthy diet didn’t affect the Paneth cells. It was the high-fat, high-sugar diet that was the problem.” Importantly, switching from junk food back to a standard diet completely reversed the Paneth cell dysfunction. Further experiments revealed that a bile acid molecule known as deoxycholic acid, formed as a by-product of gut bacteria metabolism, increased the activity of immune molecules that inhibit Paneth cell function. Liu and colleagues are now comparing the individual impact of fat and sugar on Paneth cells. Whether the damaged cells respond to a healthy diet in humans remains to be seen, but preliminary evidence suggests diet can alter the balance of gut bacteria and alleviate symptoms of Crohn’s disease. </div> <div id="contributors"> <a href="https://cosmosmagazine.com/health/junk-food-linked-to-gut-inflammation/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/natalie-parletta">Natalie Parletta</a>. </div>

Food & Wine

Your gut’s ‘second brain’ may have evolved before your head’s brain

The nervous system found in the gut, called the enteric nervous system (ENS), works in a similar way to the neural networks found in the brain and spinal cord - leading to its nickname as the body’s ‘second brain’. A new study, published in <a rel="noopener" href="https://www.nature.com/articles/s42003-021-02485-4" target="_blank">Communications Biology</a>, has revealed more about how the ENS works, as well as evidence for the claim it evolved before the brains in our heads did. By studying the colons of mice, particularly how the gut moves its contents along, scientists discovered that thousands of neurons inside the ENS communicate with each other. This causes the gastrointestinal tract to contract and helps digestion. <img style="width: 500px; height: 499.99999999999994px;" src="https://oversixtydev.blob.core.windows.net/media/7843194/gettyimages-844330552.jpg" alt="" data-udi="umb://media/a1a4bdbbe44540bd9f1b088a01ded179" /> The ‘brain-gut’ connection between the first brain (in the head) and the second brain (in the gut). Image: Getty Images Until now, it was unclear how these neurons worked together to do this. “Interestingly, the same neural circuit was activated during both propulsive and non-propulsive contractions,” says Nick Spencer, a neurophysicist at Flinders University in Australia and the lead author of the paper. The researchers found the contents of the gut was moved further along it by the firing of large bunches of connecting neurons, with both excitatory (action-causing) and inhibitory (blocking) motor neurons involved. This means that the ENS is made up of a more advanced network of neurons that cover a wider section of the gut and involve a greater variety of neurons working together than had previously been thought. Additionally, the team found that this activity is significantly different from the propulsion that occurs in other muscle organs that don’t have a built-in nervous system, such as lymphatic vessels, ureters, or the portal vein. “The mechanism identified is more complex than expected and vastly different from fluid propulsion along other hollow smooth muscle organs,” the researchers explain in the paper. The scientists say these findings support the hypothesis that the ENS is actually the ‘first brain’ rather than the second - suggesting it may have evolved in animals before our actual brains. If the hypothesis is true, it could have implications beyond mouse guts, although further research is needed to determine how the ENS affects the workings of the gastrointestinal tract in different species. “Synchronisation of neuronal activity across large populations of neurons is common in the nervous system of many vertebrate animals,” Spencer says.

Mind

Is our gut the key to good mental health?

We all know that food improves our mood. Every one of us has a go-to “comfort food’ to lift us up when we’re feeling low, but what if we could help manage our mental health long term with diet? That is exactly what research has shown may be the case, and the <a rel="noopener" href="https://foodandmoodcentre.com.au/2016/07/what-is-the-gut-microbiome/" target="_blank">key seems to be the microorganisms that live in our gut</a> and help us digest our food, called the microbiome. The microbiome may be even more important if you live with diabetes For the second year, National Diabetes Week is focussing on the impact that living with diabetes can have on mental health. <a rel="noopener" href="https://www.diabetesaustralia.com.au/news-resources/current-campaigns/national-diabetes-week/" target="_blank">Diabetes Australia says</a> that 4 in 5 people have experienced diabetes stigma, and nearly 50% experience mental health challenges generally, which is twice the national average. While the burden of long-term management plays a role, there is a clear link between blood sugar levels and mental health. The gut is doubly important for people living with diabetes because diet can control blood sugar levels and manage mental state at the same time. The modern diet is at least partly to blame The importance of a healthy, plant based, diverse diet is <a rel="noopener" href="https://nutritionaustralia.org/division/nsw/plant-based-diets-whats-the-fuss/" target="_blank">well understood</a>. Everyone that has ever tried to improve their health has read some variation of “<a rel="noopener" href="https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/" target="_blank">the best way to get the nutrients you need is to eat lots of vegetables</a>”. Sadly, this is easier said than done. Modern food is plentiful, transportable, and cheap, but unfortunately, nutrition has suffered as a result. Even so called “healthy” foods are not what they once were. We’ve all heard someone say that fruits and vegetables “just tasted better when I was a kid” (yes, I’m looking at you tomatoes). Unsurprisingly, this decline in flavour is a direct representation of diminished nutritional quality – “fresh food” isn’t fresh, and food just isn’t as nutritious as it used to be. Food can also be the solution Our biochemistry is driven by the food we eat. Almost everything that our body needs to thrive comes from our food and is absorbed through the gut. However, it isn’t as straight forward as it may seem. A good portion of what we need to thrive is made by the microbiome. The microbes eat parts of our food (fibre, antioxidants, vitamins, etc) and then make things that we use <a rel="noopener" href="https://atlasbiomed.com/blog/what-are-short-chain-fatty-acids-and-why-should-you-care/" target="_blank">such as short chain fatty acids (SCFA</a>). Scientific research has been able to measure the benefits of feeding the microbiome. In <a rel="noopener" href="https://www.researchgate.net/publication/328676973_Efficacy_of_Dietary_Sugarcane_Product_on_Bowel_Function_and_Blood_Sugar_Level_in_Adult_Diabetic_Patients_A_Randomised_Controlled_Trial" target="_blank">one study</a> of people living with diabetes, just adding a functional food, <a rel="noopener" href="https://www.nutrikane.com.au" target="_blank">NutriKane D</a>, to the diet resulted in significant improvement of Quality of Life, mental health and ease of management of symptoms. In <a rel="noopener" href="https://pubmed.ncbi.nlm.nih.gov/26043750/" target="_blank">another study</a> of people recovering during long term hospital stay, cognitive function and mental state were improved by adding microbiome-feeding food. Even people <a rel="noopener" href="https://www.medicaljournals.se/jrm/content/abstract/10.2340/16501977-1999" target="_blank">living with Spina Bifida</a> see mental improvements with microbiome modification. The Gut-Brain Axis is the key The Gut-Brain Axis (GBA) describes the two-way communication between the central and enteric nervous systems (the system of nerves around and controlled by the gut). The enteric nervous system has so many neurons and uses so much of our mental biochemistry it is sometimes referred to as the second brain. Because digestion is so important, anything that affects digestion affects our mental state in <a rel="noopener" href="https://www.frontiersin.org/articles/10.3389/fpsyt.2018.00044/full" target="_blank">three basic ways</a> : <ol> <li>Systemic inflammation: if the microbes in the gut get out of balance (called dysbiosis) they can cause inflammation. Over time this inflammation spreads to the whole body that the brain recognises as “aches and pains”.</li> <li>Communication through the Vagus nerve: The Vagus nerve is the “direct line” to the brain. Bad digestion has been shown to directly cause feelings of unease, anxiety and even depression. When people experience ‘butterflies in the stomach’ this is the process happening in reverse, when feelings of anxiety translate to digestive distress.</li> <li>Bacteria in the gut make and use most of the biochemistry needed for our mental health: It is estimated that <a rel="noopener" href="https://www.caltech.edu/about/news/microbes-help-produce-serotonin-gut-46495" target="_blank">up to 90% of the body’s serotonin</a> is produced and consumed by the microbes in the gut. It has been shown that some bacteria do this deliberately - they <a rel="noopener" href="https://www.healthline.com/nutrition/gut-brain-connection" target="_blank">produce serotonin, dopamine, and other neurotransmitters</a> so that they may modify our eating habits. Changing the bacteria in our gut can free up much needed serotonin to relieve depression and anxiety.</li> </ol> You can take control It isn’t straight forward, but it is possible to use diet management to improve both your physical and mental health. Functional foods that specifically modify the microbiome, such as NutriKane D, can help with not just diabetes management, but also a range of health conditions, and science shows that taking the time to feed the microbiome gets results both physically and mentally. About the Author Dr Malcolm Ball is co-founder and Chief Scientific Officer of <a rel="noopener" href="https://www.medikane.com.au" target="_blank">MediKane</a>, an Australian natural health company that produces plant-based functional food products developed to prevent, manage, and reverse chronic health conditions including diabetes. MediKane’s flagship product is NutriKane D, which has been clinically proven in multiple studies to lower and control blood glucose levels.

Body

Craving meat? It may be your gut talking

Have you ever had a sudden desire for meat or dairy? Researchers from South Korea have discovered the reason behind these sudden cravings, <a rel="noopener" href="https://dx.doi.org/10.1038/s41586-021-03522-2" target="_blank">reported in Nature</a>. All organisms - including people - require a balanced intake of carbohydrates, proteins and fats to keep functioning normally, and these biomolecules work as both an energy source and the building blocks involved in cell repair, hormone production and other important bodily functions. “Taking in sufficient calories alone won’t do the job,” said Professor Greg Seong-Bae Suh from the Korea Advanced Institute of Science and Technology (KSAT). “If the diet does not include enough proteins, it can still lead to severe forms of malnutrition including kwashiorkor.” To determine the mechanisms behind these cravings, Suh and Professor Lee Won-Jae from Seoul National University (SNU) looked at how different genes affected the food preferences of fruit flies that were deprived of protein. Gut-brain communication The researchers found that a hormone called CNMamide (CNMa) was released from the cells lining the intestines of protein-deprived flies. These cells, called enterocytes, were previously thought to solely digest and absorb food. But, enterocytes can use CNMa to communicate the body’s nutrient status - or what it’s missing - to receptors in the brain’s nerve cells. This then triggers a sudden desire to eat food that contains all of the essential amino acids that are missing, which are found in eggs, fish, and meat. Bacteria lend a helping hand The team also found that certain gut microbes can compensate for mild protein deficiencies. Acetobacter bacteria, for example, can temporarily make amino acids the body is lacking, leading to a decrease in the amount of CNMa released and a drop in the flies’ desire to eat protein-rich foods. Why this matters Though the exact way that CNMa communicates with the brain receptors is unknown, these findings serve as a first insight into why living things need and want protein so much - and what can happen if it’s taken away. “We chose to investigate a simple organism, the fly, [to] make it easier for us to identify and characterise key nutrient sensors,” Professor Suh said. “Because all organisms have cravings, the nutrient sensors and pathways we identified in flies would also be relevant to mammals. This research will greatly advance our understanding of the causes of metabolic disease and eating-related disorders,” he concluded.

Body

How gut bacteria could affect your mental health

As we continue to investigate the causes and potential treatments of mental health disorders, a growing amount of evidence suggests the microscopic inhabitants of our gut can impact our mental health. “If you would have asked a neuroscientist 10 years ago whether they thought the gut microbiota could be linked to depression, many of them would have said you were crazy,” said Jeroen Raes, a systems biologist and microbiologist at KU Leuven in Belgium. What is the gut microbiome? Microbes, which include bacteria, viruses, fungi, and other microscopic living things, live inside the intestines and on the skin. Most of the trillions of these microbes live in a “pocket” of the large intestine called the cecum, and are known as the gut microbiome. The majority of the microbes studied so far have been bacteria, and up to 1000 species can live in the gut. Each species plays a different role in the body, with some being extremely important for your health and others potentially causing disease. Bacteria and mental health Decades of animal model research and small studies of humans have pointed to a link between mental health and the gut microbiome, with researchers now attempting to identify the specific microbes that could be influencing the brain. For example, <a href="https://www.nature.com/articles/s41564-018-0337-x">a study</a> published by Raes and colleagues in Nature Microbiology examined the correlation between features of a person’s microbiome, their quality of life, and their level of depression. The researchers found that patients with depression had lower levels of two species of bacteria - Coproccus and Dialister - when compared to healthy controls. A separate team <a href="https://advances.sciencemag.org/content/5/2/eaau8317">later reported</a> the abundance of several types of bacteria correlated with the severity of schizophrenia. They also found that individuals with schizophrenia could be frequently differentiated from healthy subjects based on the presence of specific microbes. Another study looking at the mechanisms that could drive these mental health disorders transplanted stool samples into mice and monitored their behaviour. They found that mice receiving transplants from schizophrenia patients were more hyperactive and exerted more effort during a swim test than mice receiving stool transplants from healthy patients. The mice also had different levels of neurotransmitters which are essential for brain function, and the levels in the brains of mice with transplants from schizophrenia patients reflected the chemical patterns found in the patients, according to study coauthor Julio Licinio, a psychiatrist at SUNY Upstate Medical University in Syracuse. Why this matters Though research in mice might be less translational to humans, these studies are useful for finding markers that could be tested to aid in diagnosis. To negate factors such as stress that could affect the behaviour of the mice, Raes and his colleagues’ study looked at the microbiome differences between healthy and depressed individuals. The bacteria they found were missing in depressed individuals were examined to determine whether they could produce or break down neuroactive compounds in the gut. For example, the genomes of Coproccus contain DNA sequences that can generate DOPAC, a product of breakdown of dopamine, which is associated with depression when depleted. Though the findings don’t confirm that lower levels of these species of bacteria correlate with depression, they offer a potential direction for possible pathways and therapeutic targets for these mental health disorders. “Microbiology is not simple, because it involves ecologies,” said University of Florida psychologist Bruce Stevens. “You can’t take down one bacterium without taking down the whole nest, so translation to treatment is going to be tough. A single species won’t do it.”

Mind

Why you should turn your poop blue

A new trend has taken over social media, and this time it involves “blue poop”. But, this viral trend might actually be beneficial. The Blue Poop challenge involves eating food made with blue food colouring - usually two muffins - for breakfast to turn your poop blue. Why, you might ask? Because the viral challenge, started by nutrition research company ZOE, wants you to find out the state of your gut health by tracking how long it takes for food to travel through. “Poop is like a message from your gut, and it has a lot to say,” gut health nutritionist Amanda Sauceda, RDN, said in a <a href="https://joinzoe.com/bluepoop">video</a> about the challenge. How does it work? You can bake the muffins using a <a href="https://joinzoe.com/bluepoop/bake-blue-muffins">blue muffin recipe</a> on ZOE’s website, and you should eat two for breakfast and record the time. When you see the blue or green-tinted poop, write down the time again so that you can find out just how healthy your gut is via the <a href="https://bluepoop.joinzoe.com/why">ZOE website</a>. The recipe can also be altered to be gluten-free, but the company advises to use enough blue dye for the test to work. Why blue poop? Dr Sarah Berry, leader of nutrition sciences at King’s College London, worked with ZOE to publish a study asking participants to eat specially-tinted muffins to measure their transit time. “There are several scientific ways of measuring gut transit time, such as swallowing a special capsule or small wireless device,” Dr Berry said in a statement. “But these methods are complicated and invasive and can’t easily be done at home. Our data shows that transit time, tracked with blue dye, is an indicator of gut health, and is better than other non-invasive methods.” <blockquote class="twitter-tweet"> My blue muffins for the <a href="https://twitter.com/hashtag/bluepoopchallenge?src=hash&ref_src=twsrc%5Etfw">#bluepoopchallenge</a> <a href="https://t.co/PA1zvK3U4c">pic.twitter.com/PA1zvK3U4c</a> — Livia Văduva (@shamrockraver) <a href="https://twitter.com/shamrockraver/status/1394747513467514880?ref_src=twsrc%5Etfw">May 18, 2021</a></blockquote> Scientists found that transit time - the amount of time it takes for food to move through your gut - varied from under 12 hours to several days, with an average of around 29 hours. According to <a href="https://joinzoe.com/post/bluepoopchallenge">ZOE</a>, the tests showed that shorter transit times were generally linked with better health, having less abdominal fat, and healthier responses to food. Gut transit time is affected by diet, lifestyle, hydration, and the gut microbiome - the trillions of bugs living in the gut. Those who took more time to poop had more microbes that fed on protein and fewer fibre-loving bugs that produce short-chain fatty acids, helpful molecules that are linked to better gut health. “Interestingly, we also found that people with longer transit times were more likely to have a greater diversity of microbes in their gut, which is often associated with better gut health. This suggests that more microbiome diversity may not always be a sign of better health for people who don’t poop very often,” it said in a statement. “People with the very fastest transit times, suggesting they had diarrhoea, tended to have a less healthy gut microbiome,” the statement continued. Professor Tim Spector, epidemiologist at King’s College London and scientific founder of ZOE, said: “The Blue Poop Challenge is a simple way to find out what is going on in your gut. All you need are a couple of blue muffins and a spirit of curiosity to take that first step,” Image credit: ZOE / Instagram

Body

The best probiotics for weight loss

Probiotics 101 Most of us have heard of probiotics; they help restore the balance of good versus bad bacteria in the digestive system. When gut balance is out of whack, you may feel bloated, be constipated, have diarrhoea, or experience many other digestive ills. Resetting your gut balance with probiotics may improve these – and many other aspects of health as well. A healthy gut microbiome might even add years to your life. Probiotics for weight loss: evidence mounts Exactly how probiotics may encourage weight loss is not 100 per cent clear, but the evidence is building. “There are a lot of bits and pieces of preliminary evidence that our gut biome and by extension, manipulating it by way of probiotics, may have a positive effect on weight management,” says Dr Scott Kahan. In one interesting mouse study, animals underwent weight-loss surgery or a sham procedure, and as expected, the mice who had the real surgery lost weight. But then the researchers transplanted bacteria from the gut of the weight-loss surgery group into the guts of mice that didn’t – and then they lost weight too! “In a few years, we will know a lot more about the gut microbiome and how to manipulate it with probiotics for weight loss,” predicts Dr Kahan. Two types of gut bacteria linked to your weight To understand the potential effects of probiotics on weight loss you need to start with an understanding of the key players. There are two first-families of bacteria in the gut: Bacteroidetes and Firmicutes. “Lean individuals have a higher proportion of bacteria from the Bacteriodetes family, while obese individuals have more from the Firmicutes family,” says gastroenterologist, Dr Will Bulsiewicz. “The implication is that by modulating our gut flora to maximise Bacteroidetes and minimise Firmicutes, we can optimise healthy energy harvesting from our food and kick our obesity problem to the curb.” Put another way, “If we choose the right blend of bacteria, the scale can tip in our favour,” he says. But which are the best probiotics for weight loss? Lactobacillus rhamnosus This member of the Bacteroidetes family may be the single best probiotic for weight loss. When researchers out of Université Laval in Quebec, Canada placed 125 overweight men and women on a 12-week weight-loss diet, followed by a 12-week period aimed at maintaining body weight, the women who took two probiotics from the L. rhamnosus family daily lost twice as much weight, compared with their counterparts who did not take probiotics. (The probiotics did not affect weight loss in men.) Look for L. rhamnosus on the label of dairy products or supplements. Lactobacillus gasseri Another potential winner in the Lactobacillus family is L. gasseri, which has been associated with reductions in body weight and fat deep inside the abdomen. One recent randomised, placebo-controlled trial (albeit a small one) found that participants taking high doses of L. gasseri for 12 weeks lost more abdominal fat than those who took the placebo. The best probiotic will have diversity, says Dr Bulsiewicz. “The ideal probiotic would feature the Bacteroidetes family, specifically several types of Lactobacillus bacteria including L. gasseri,” Dr Bulsiewicz says. It includes ten types of Lactobacillus including L. gasseri. It also has five additional Bacteroidetes bacterial strains.” Lactobacillus fermentum, Lactobacillus amylovorus Among the numerous probiotics for weight loss listed above, there are also L. fermentum and L. amylovorus – two more strains that can help you shed kilos. In one small study, participants who ate yoghurt that contained L.fermentum or L.amylovorus lost more body fat during a six-week period than dieters who didn’t. (PS: animal research suggests probiotic-rich foods like yoghurt may also help to improve mental health.) Good for gut health: prebiotic foods Prebiotics are plant carbohydrates such as inulin and certain saccharides that feed good-for-you bacteria in your gut. Even the best probiotic for women could get a boost from having plenty of this precursor around. Foods high in prebiotic fibre include soy beans, whole-wheat, asparagus, artichokes, onions and leeks. Bad for gut health: fake sweeteners The best probiotics and foods restore bacterial balance, but others things disrupt it. And one culprit may be artificial sweeteners, says Dr Kahan. One 2014 study in mice found that when mice ate certain zero-kilojoule sweeteners, the numbers and types of bacteria in their guts changed – and not for the better. Mice in the study who were fed real sugar did not experience these negative changes. Common sense advice on probiotics for weight loss One clue you may benefit from a probiotic: if you’ve recently taken antibiotics. Antibiotics destroy many strains of gut bacteria, including helpful ones; so next time you are prescribed antibiotics, ask your doctor if you should take probiotics at the same time. “It’s also smart to eat in ways that promote a healthy gut,” says Dr Kahan. Diets rich in fruits, vegetables, whole grains and beans tend to promote healthy gut microbiome, he says. Written by Denise Mann. This article first appeared in <a href="https://www.readersdigest.co.nz/healthsmart/the-best-probiotics-for-weight-loss">Reader’s Digest</a>. Find more of what you love from the world’s best-loved magazine, <a href="https://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRA93V">here’s our best subscription offer</a>.

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