The fact that the balance of gut microbiota is closely related to our body's health has been revealed through various studies. Notably, it includes ▲promoting digestive functions ▲activating the immune system ▲improving cardiovascular health. Recently, it has been gaining attention as a new approach for the prevention and management of diabetes.

 

Today's Diabetes Letter: a two-line summary

 

1. Gut microbiome health is closely related to blood sugar regulation.

2. Practice healthy lifestyle habits to maintain a balanced gut microbiome!

What are gut microorganisms?

 

Microorganisms refer to "tiny organisms that cannot be seen with the naked eye." Although they are small in size, they play a very important role in our bodies. According to the MetaHit project led by 15 research institutes from 8 countries, including the U.S. National Institutes of Health and the European Union Commission, there are over 1,000 species of gut microorganisms in our bodies.

 

They are broadly classified into ▲beneficial bacteria, ▲harmful bacteria, and ▲neutral bacteria. Beneficial bacteria boost immunity and reduce inflammation, harmful bacteria produce toxins and cause diseases, and neutral bacteria have roles that vary depending on the situation. The coexistence of various gut microorganisms maintaining balance, along with the smooth functioning of each microorganism's metabolic activities, is essential for a healthy body.

Research is also actively underway on personalized treatments utilizing gut microbiota. Professor Hwang Yong-sung of the Department of Biomedical Convergence at Soonchunhyang University Biomedical Research Institute stated, "The risk of developing various diseases, including diabetes, varies depending on the symbiotic relationship of gut microbiota, so utilizing gut microbiota functions and genes can enable effective treatment," and added, "Recently, procedures have been carried out to extract and transplant microbiota from the feces of healthy individuals to restore gut microbial balance."

 

Closely related to blood sugar control

 

What is the relationship with diabetes? Some microorganisms directly influence ▲blood sugar stability ▲insulin sensitivity ▲regulation of inflammatory responses. When the balance of gut microbiota is disrupted, metabolic functions are affected. According to a study by Oregon State University in the United States, diabetes patients have an increased ratio of harmful bacteria and a decreased amount of beneficial bacteria, leading to reduced diversity of gut microbiota. When the gut microbiota is imbalanced, harmful substances or pathogens in the intestine can pass more easily between intestinal cells. As a result, chronic inflammation occurs, which interferes with insulin signaling pathways and ultimately worsens insulin resistance. Beneficial bacteria or dietary fibers that increase the secretion of GLP-1 hormone, which helps prevent overeating and regulate blood sugar, decrease, and beneficial bacteria that break down dietary fibers to inhibit glucose synthesis and enhance insulin sensitivity also decline, making it unlikely to be beneficial for blood sugar management.

 

How to increase beneficial bacteria

Managing gut microbiota is key to preventing and managing diabetes. The core is to increase beneficial gut bacteria, and the method is simpler than expected. According to the paper 'Diabetes and Gut Microbiota' by the Department of Endocrinology and Metabolism at Chosun University Hospital, gut microbiota can be maintained healthily through lifestyle management such as ▲a balanced diet ▲regular exercise ▲stress control. The research team recommends avoiding high-fat and high-sugar diets and consuming a Mediterranean diet rich in fiber, which serves as food for beneficial gut bacteria. The Mediterranean diet involves consuming plenty of whole grains, vegetables, fruits, nuts, and olive oil, while eating relatively less red and processed meats or refined carbohydrates.

Professor Hwang Yong-seong said, "Supplying probiotics and prebiotics is also one way to balance the gut microbiota." Probiotics are live beneficial bacteria that can be consumed through fermented foods such as yogurt. Prebiotics are ingredients that serve as food for beneficial bacteria. According to an analysis of 8,690 foods registered in the Food and Nutrients Database by a research team at Rutgers University in the United States, they were most abundant in garlic, chives, and onions.

 

Maintaining regular sleep habits is also important. According to a study by King's College London in the UK, even a 90-minute deviation from the sleep schedule can cause an imbalance in gut microbiota and a decline in diet quality. Dr. Kate Birmingham, who led the study, said, "Irregular sleep increases harmful bacteria in the gut and leads to cravings for high-carbohydrate or sweet foods, which is detrimental to health." The desirable sleep habits recommended by the research team for gut health are as follows.

 

 

Going to bed at the same time and waking up at the same time.

 

Finish your last meal two to three hours before bedtime

 

Sleep for 7 to 8 hours a day

 

Lock your smartphone during bedtime

 

▲Create an appropriate sleep environment by using blackout curtains, eye masks, and other tools.

 

 

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I also use blackout curtains, but...

It greatly helps with the sleep environment.

I did it securely with two layers.