When it comes to investigating the causes of arthritis symptoms, researchers are exploring every possible avenue, leaving no stone unturned.
By correctly identifying and understanding all factors in the relationship between arthritis, the body, and inflammation, scientists can find treatments that hit the right targets and limit undesirable outcomes.
One area of interest in this great investigation is gut microbiota, as discussed in a recent Arthritis Talks (French) session.
What is the microbiota?
“In our intestines, there is a lot of ‘tiny life’ — microbes, such as bacteria, viruses, fungi, yeasts, etc. Gut microbiota is the amalgamation of these life forms; it's an entire ecosystem,” says Stéphanie Côté, nutritionist.
It is estimated that we carry roughly 100 trillion microbes in our gut, and they represent one or two kilograms of our body weight.
“The microbiota plays an active role in digestion and produces vitamins and ‘happy hormones’ like serotonin, while optimizing the immune system,” says Stéphanie.
It also creates anti-inflammatory substances, regulates appetite, and communicates with the brain.
This incredible ecosystem gives us access to nutrients we wouldn’t otherwise have. Most fiber digestion in the human body is supported by our gut microbiota rather than human-produced enzymes. That’s because humans only produce 17 kinds of enzymes to break down the fiber in foods like vegetables and nuts. And the microbiota collectively has more than 56,000 types of enzymes to process fiber, allowing us to digest and reap the benefits of more nutrients.
How does the microbiota influence health?
The microbiota begins to develop at infancy, and numerous factors can impact it, such as nutrition, sleep hygiene, physical activity, stress, alcohol consumption, medication intake, and the environment in which we interact.
“The microbiota connects with the brain, and all other main organs and systems – hence why it’s dubbed the second brain. Striking a balance between good and bad bacteria is key. Studies suggest that an imbalance of microbiota contributes to inflammatory pathologies, cardiovascular disease, allergies, obesity and diabetes,”as inadequate quantities and diversity can lead to serious undesirable effects like allergies, obesity, diabetes, intestine inflammatory diseases, depression or cardiovascular troubles,” says Stéphanie.
The link between gut health and arthritis
Researchers have identified a protein frequently found in people living with rheumatoid arthritis that causes inflammation once digested by the microbiota. By detecting this protein, doctors could potentially predict rheumatoid arthritis before the first symptoms even appear.
Researchers like Dr. Éric Boilard and PhD student, Etienne Doré of Université Laval, supported by Arthritis Society Canada, are also making exciting discoveries on gut bacteria’s impact on inflammatory arthritis. They have discovered a protein, naturally present in the gut, that can act on microbiota and exacerbate symptoms of chronic inflammatory diseases like arthritis. Furthermore, studies are currently underway to discover ways to prevent this protein from being broken down, with the hope of preventing it from causing inflammation.
Three tips to promote good gut bacteria
Developing healthy eating habits is a good way to ensure the gut microbiota’s proper development. Consider the three following tips:
1. Increase your intake of plant-based foods
Vegetables, nuts, cereals, legumes and fruits are rich in a variety of fibers that promote gut health. Snack on these Roasted lemony brussels sprouts to add hearty veggies to your diet!
2. Think colourful plates
Bright coloured foods (often fruits and veggies) are rich in pigments, which are usually high in antioxidants, that support gut microbiota. Liven up your day with our Very berry smoothie.
3. Choose home-cooked
Guide what you eat by crafting homey meals, thus avoiding modified ingredients and ‘ultra-processed’ foods. Get inspired by our many anti-inflammatory recipes and get cooking!
There’s still much to learn about the microbiota and how it interacts with people living with arthritis. Researchers funded by Arthritis Society Canada, like Dr. Somya Viswanathan are investigating this exciting subject, in the hope of a breakthrough in arthritis care. You can help by supporting this important research.
For more ideas on how to incorporate healthy habits in your daily life, consult our flourish blog.