How Your Microbiome can Influence Autism, Alzheimer’s and Parkinson’s
Did you know that your gut does more than just digest food? It’s a bustling community of trillions of microbes—collectively known as the gut microbiome—that plays a pivotal role in your overall well-being. Recent research has unveiled fascinating links between gut health and neurological conditions like autism, Alzheimer’s, and Parkinson’s. After learning how to heal through the gut, I went back to school to get certified in gut health so I could help others understand the importance of its roll!
Let’s dive into this intriguing connection and discover how nurturing your gut can support your brain health.
Understanding the Gut Microbiome
The gut microbiome consists of bacteria, viruses, fungi, and other microorganisms residing in your digestive tract. These tiny inhabitants aid in digestion, regulate the immune system, and even influence mood and cognition through the gut-brain axis—a super highway linking your gut and brain via nerves, hormones, and immune pathways. Dr. Hazan, who was on the podcast, and her lab were the first to discover Covid in the stools of her patients. She also discovered that her covid patients had a missing bacteria!
Gut Health & Neurological Conditions
1. Autism Spectrum Disorder (ASD)
- Microbial Imbalances: Children with ASD often exhibit distinct gut microbiota compositions compared to neurotypical peers. Notably, beneficial bacteria like Bifidobacterium and Lactobacillus are frequently reduced in individuals with ASD.
- Behavioral Correlations: Lower levels of these beneficial microbes have been associated with increased gastrointestinal issues and behavioral symptoms in ASD.
2. Alzheimer’s Disease
- Gut Microbiota Alterations: Studies have identified changes in the gut microbiota of Alzheimer’s patients, including increased levels of pro-inflammatory bacteria and decreased beneficial microbes.
- Amyloid Formation: Some gut bacteria produce amyloid proteins, which may contribute to the formation of amyloid plaques in the brain—a hallmark of Alzheimer’s pathology. Time+2 National Institute on Aging+2 ScienceDirect+2
3. Parkinson’s Disease
- Early Gastrointestinal Symptoms: Individuals with Parkinson’s often experience gastrointestinal issues years before motor symptoms appear, suggesting a gut-brain link.
- Microbial Shifts: Research has shown that Parkinson’s patients have reduced levels of anti-inflammatory bacteria such as Roseburia and Blautia, and increased levels of pro-inflammatory bacteria like Klebsiella. Nature
Nurturing Your Gut for Brain Health
Supporting a healthy gut microbiome can be a proactive step toward neurological well-being. Here are some gentle, holistic practices
- Incorporate Fermented Foods: Enjoy yogurt, kefir, sauerkraut, kimchi, and kombucha to introduce beneficial probiotics.
- Eat Prebiotic-Rich Foods: Foods like garlic, onions, bananas, and asparagus feed your good gut bacteria.
- Stay Hydrated: Adequate water intake supports digestion and nutrient absorption.
- Manage Stress: Practices like meditation, deep breathing, and spending time in nature can positively impact gut health.
- Limit Processed Foods: Reducing sugar and processed food intake helps maintain microbial balance.
(Remember that knowing how to read your ingredients will allow you to know if you are eating gut friendly foods or not. Learn to read your labels.)
Gut-Healing Dinner Recipe
Lemon-Garlic Roasted Salmon with Warm Lentil & Veggie Salad
This meal is packed with
- Omega-3s from salmon (anti-inflammatory for the gut + brain)
- Prebiotics from lentils, garlic, and leeks
- Polyphenols from colorful veggies
- A dash of fermented sauerkraut on top = probiotic bonus!
Ingredients
For the salmon
- 2 wild-caught salmon filets
- 2 cloves garlic, minced
- Zest + juice of 1 lemon
- 1 tbsp olive oil
- Sea salt & pepper to taste
- Optional: 1 tsp fresh dill or parsley
For the warm lentil salad
- 1 cup cooked green or French lentils
- 1 leek, cleaned and sliced thin
- 1 small zucchini, diced
- 1 tbsp red onion chopped
- 1 tbsp apple cider vinegar (raw, unfiltered)
- 1 tbsp olive oil
- Handful of arugula or spinach
- Sea salt, pepper, and a pinch of cumin
Probiotic topper
- 1 tbsp raw sauerkraut per plate (optional, but powerful!)
Directions
- Preheat oven to 375°F. Line a baking sheet with parchment.
- Place salmon filets on the sheet. Mix garlic, lemon juice + zest, olive oil, salt, and herbs. Spoon over salmon. Let it marinate while you prep the salad.
- In a pan over medium heat, sauté leeks in olive oil until soft (about 5 mins). Add onions, zucchini, and a pinch of salt + cumin. Cook until just tender.
- Stir in cooked lentils and apple cider vinegar. Warm through for 2-3 minutes.
- Toss in fresh greens just before serving so they gently wilt.
- Plate the warm lentil salad and top with roasted salmon.
- Add a spoonful of sauerkraut on the side or on top after cooking (keep those probiotics alive!).
Conclusion
Understanding the profound connection between your gut and brain empowers you to take charge of your health in a holistic way. By nurturing your microbiome, you’re not only supporting digestion, but also fostering mental clarity, emotional balance, and neurological resilience.
Remember, every small, mindful choice contributes to your overall well-being. You’re doing amazing, mama!
With love and light!
