Gut Microbiome & Weight Loss — Related Topics & Glossary
1. Gut Microbiome
The gut microbiome consists of trillions of bacteria (or microbes) co-existing in our intestines, although some researchers believe they could reach over 100 trillion. These bacteria outnumber our own cells 10 to 1 and are instrumental in helping us digest food, produce hormones and neurotransmitters, train the immune system, keep the digestive tract functioning properly, contribute to brain development, and even help prevent disease.
2. Vitamins & Supplements
It’s estimated that Americans take approximately 30% of their daily recommended intake of vitamins and minerals. We’re aware of how important these nutrients are, but do we know exactly what we need? According to the National Institutes of Health, everyone should get at least five (5) servings of fruits and vegetables per day. People who consume less than five servings of fruit and vegetables daily may have a higher risk of developing certain chronic conditions like diabetes, heart disease, stroke, osteoporosis, and certain types of cancers.
3. Weight Loss
Weight gain is commonly associated with aging, but losing weight as you age is perfectly normal and healthy. Unfortunately, many people struggle with weight loss throughout their lives. While aging does not necessarily lead to weight gain, it does make it harder to lose weight. As you age, your metabolism slows down and becomes less active. Your muscles become weaker, making it harder for you to move. You also tend to eat more simply because you don’t feel hungry as often. Many factors influence whether men or women gain weight as they age, including genetics, hormone levels, lifestyle, and environmental factors.
4. Body Mass Index (BMI)
Body mass index (BMI), sometimes referred to as BMI, is the ratio between your body weight and height squared. Overweight individuals have a BMI greater than 25. Obesity is defined as having a BMI greater than 30. If you have a BMI of 40 or above, you are considered severely obese. A healthy BMI falls somewhere between 18.5 and 24.9.
5. Lean Body Mass
Lean body mass refers to the amount of muscle tissue in your body. Muscle is denser than fat, so if you weigh the same, you’ll find that muscular people appear larger than those with little muscle tone. Losing muscle can be caused by poor nutrition, lack of exercise, or illness. When you lose lean body mass, it takes longer to recover from injury, surgery, or chemotherapy. Also, your bones will become thinner and your joints will ache.
6. Ketogenic Diet
A ketogenic diet plan is low carb and high fat, causing the liver to burn stored fat instead of carbs for fuel. There are three primary reasons to follow a ketogenic diet: Reduce seizures, reduce the risk of Alzheimer’s disease, and improve athletic performance.
7. Basal Metabolic Rate
Basal metabolic rate, or BMR, is the number of calories a person burns while resting. It helps determine the amount of calories that you need to maintain your current weight. Exercise boosts your metabolism, making it easier to stay fit and fight off weight gain. In addition, eating a balanced meal lowers your BMR.
8. Adiponectin
Adiponectin is a protein produced by adipocytes (fat cells) in the body. It helps regulate blood sugar levels and increases sensitivity to insulin. If your body produces less adiponectin than normal, then it can affect how efficiently your body responds to insulin. This means that if your body cannot produce enough adiponectin, then it may not respond properly to insulin and glucose levels could remain high. Higher cholesterol, diabetes, heart disease, and obesity have been associated with lower serum concentrations of adiponectin.
9. Lactose Intolerance
Lactose intolerance occurs when the digestive system fails to break down milk sugar (lactose), which causes uncomfortable symptoms such as gas, bloating, cramps, diarrhea, nausea, vomiting, etc. Lactase-deficient individuals lack the enzyme lactase, which allows them to digest lactose. About half of people worldwide are affected by lactose intolerance, but it’s almost never diagnosed until adulthood.
10. Nutrition
Nutrition is the science of eating. Nutritionists study what foods we should eat and why. There are many different types of nutrition, including macrobiotics, paleo, vegetarianism, veganism, raw foodism, ketogenic dieting, and many others. Eating a well-balanced diet is extremely important to our physical and mental health, but certain diets can help us lose weight more easily. In general, a balanced diet includes some of each of these macronutrients: carbohydrates, fat, and protein. A good diet also contains vitamins and minerals, fiber, antioxidants, phytonutrients, and other substances that promote optimal health.
11. Nutrigenetics
Nutrigenetics is the study of genes and their effects on human health and nutrition. Genes direct the synthesis of proteins, which carry out the instructions of DNA. Most people do not realize that they inherit genetic traits from both parents, including traits related to nutrition. Understanding the relationship between genetics and nutrition can help consumers avoid nutritional problems (such as obesity). Certain groups of people have specific dietary requirements based on their inherited traits or risk factors. These groups include pregnant women, children, those who suffer from allergies and intolerances, and athletes.
12. Colon Cancer
Colon cancer is cancer of the inner lining of the colon and rectum. Colorectal cancers are the third leading cause of cancer deaths in the United States, after lung and breast cancer. As early detection methods improve, colorectal cancer rates are falling. Colonoscopy, a test that uses a flexible tube equipped with a tiny camera called the sigmoidoscope to view the inside of the entire large intestines, is the only way to detect cancer at an early, curable stage. However, many adults over 50 or 60 years old miss their chance for screening due to fear of discomfort and embarrassment caused by the examination.
13. Red Meat
Red meat is any muscle meat that comes from mammals. Beef, pork, lamb, veal, mutton, goat cheese, venison, buffalo, and horse are examples of red meat. Red meats are rich in iron, zinc, B vitamins, vitamin C, saturated fats, and creatine phosphate. Studies show that a low intake of red meat is linked to higher risks of cardiovascular disease, type 2 diabetes, Alzheimer’s disease, osteoporosis, and even certain types
14. Vitamin D3
Vitamin D3 helps control our bone health. People who eat little vitamin D-rich foods are more likely to develop osteoporosis. Vitamin D3 is produced when the skin comes into contact with ultraviolet rays. A few foods that contain high amounts of vitamin D3 include mushrooms, eggs, fatty fish, cod liver oil, and fortified milk.
15. Probiotics
Probiotics are live microorganisms that assist in maintaining the balance of good intestinal flora in the colon. These organisms promote normal digestion, aid in producing B vitamins, improve absorption of certain nutrients, prevent cancer, reduce the risk of allergies, and strengthen the immune system. Prebiotic supplements such as FOS (Fructooligosaccharides), GOS (Galacto-Oligosaccharides), XOS (Xylooligosaccharide), Inulin, and Polydextrose are safe, natural alternatives to probiotics.
16. Omega-3 Fatty Acids
There are two types of omega-3 fatty acid supplementation: alpha-linolenic acid (ALA) and eicosapentaenoic acid (EPA). ALA is converted to EPA in the body. However, not everyone converts ALA to EPA at the same rate. Fish oils are rich in both. Certain fruits and vegetables contain smaller amounts of ALA compared to fish oils. Oily fish like salmon, herring, sardines, and tuna contain abundant amounts of omega-3 fatty acids.
17. Lactobacillus Acidophilus
Lactobacillus acidophilus is considered to be a probiotic and is a type of bacterium that produces lactic acid. It prevents pathogen growth and encourages the growth of friendly bacteria. This probiotic supplement is known to improve gastrointestinal function, boost immunity, and decrease symptoms of diarrhea. Studies show that taking supplements containing Lactobacillus acidophyllus increases antibody production by B cells and T cells, thus boosting the immune system.
18. Glucosamine Sulfate
Glucosamine sulfate is an injectable medication that is recommended for relieving pain associated with arthritis. It prevents joint damage and stimulates cartilage and connective tissue synthesis. According to studies conducted by the National Institutes of Health, glucosamine sulfate treatment increased the average time until knee replacement surgery by over two years.
19. Spirulina
Spirulina is a blue-green algae that has been consumed since ancient times. It contains high concentrations of iron, calcium, protein, fiber, fats, carotene, antioxidants, manganese, copper, zinc, iodine, selenium, and B12. Spirulina is a great food source of complete protein and is known to increase oxygen supply to the body
20. Enterotype
Enterotype is a classification system based on the dominant bacterial genera present in the gut. There are four enterotypes: A, B, C, and D. Enterotype A is dominated by Bacteriodetes, while enterotype B is dominated by Firmicutes. Enterotype C is dominated by Proteobacteria, and enterotype D is dominated by Clostridia.
