How Your Social Life Changes Your Microbiome

Every hug, handshake, and hip-check sends the tiny communities that live inside us back and forth.

Social contact can clearly spread disease: That’s why we lean away from snotty hugs, tell sick colleagues to go home, and quarantine people during epidemics. But the germs behind infectious illnesses are but a tiny fraction of our full microbiome—the microbes that share our bodies. Most of these are harmless, perhaps even helpful. And they can hop between individuals, too.

A growing number of studies, including two recent ones with chimps and baboons, have shown that social interactions affect the composition of the microbiome. Through hugs, handshakes, and even hip-checks, we translate our social networks into microbial ones, transferring benign or beneficial microbes to our neighbors, and acquiring theirs in return.

This means that there’s a “pan-microbiome”—a meta-community of microbe species that spans a group of hosts. If you compare your microbiome to your private music collection, the pan-microbiome is like the full iTunes store, and every handshake is an act of file-sharing.

To study how social ties affect the microbiome, you’d ideally want to track people over long periods

There’s some evidence that humans share microbes through physical contact. In one study, people who share living quarters end up with similar microbes. In another, the skin microbes of opposing roller-derby teams converge during a game. But these were snapshots. To study how social ties affect the microbiome, you’d ideally want to track people over long periods—everything from the friends they hung out with to the bacteria in their poop. “You’d have to invade their privacy to an extent that most people probably wouldn’t put up with,” says Andrew Moeller from the University of California, Berkeley.

So instead, he turned to chimps.

Since Jane Goodall’s pioneering work in the 1960s, scientists have constantly observed the Kasakela chimpanzee community in Tanzania's Gombe National Park. They’ve recorded their interactions, and collected stool samples. Using some of this data, Moeller showed that the chimps’ gut microbes are mainly passed horizontally from peer to peer, rather than vertically from parent to child. Although they get their first microbes from their moms, these are eventually overwhelmed by those they pick up from friends.

During seasons when the chimps were more sociable, their microbiomes started to converge. And the most sociable individuals, those who spent most time grooming, touching, or otherwise hanging out with their peers, had the richest diversity of species in their guts.

"Our major exposures are probably each other"

Jenny Tung and Elizabeth Archie found similar trends among two groups of wild baboons in Kenya’s Amboseli National Park. Those that groomed each other more frequently ended up with more similar microbiomes. As a result, the two groups ended up with their own distinctive communities, even though they lived in overlapping areas and ate the same food. Their separate social networks carved a gulf between their microbial communities.

“These animals are eating food covered in dirt and drinking from muddy waterholes, but despite that, we saw signatures of contact with other animals,” says Archie. “You could argue that the effect would be even stronger in humans because we live in such sterile environments. Our major exposures are probably each other.”

These results have important implications. If chimps and baboons (and possibly humans) just inherited microbiomes vertically, they would naturally lose some members because of random events, like dietary upheavals. But if they pass microbes through contact, they ensure that species which disappear from an individual still exist within the wider pool—the pan-microbiome. (And with chimps, it's more like the pan-Pan­-microbiome.) “The propagation of microbes through social interaction may be one of the ways in which diversity is maintained in the microbiome over very long evolutionary timescales,” says Moeller.

The benefits of picking up helpful microbes might even have helped to drive the evolution of social living in the first place. This idea was proposed by Michael Lombardo in 2008; he predicted that if animals get microbes from their peers, they’re more likely to have a more complex social system that regularly brings them into close contact with their contemporaries.

The hypothesis makes intuitive sense and some creatures seem to fit the pattern well. By eating each others’ poop, bumblebees pick up microbes that protect them from parasites; termites do the same through anal licking, and both insects live in cooperative colonies. “Bees have distinct microbiomes, but asocial wasps don’t as much,” adds Moeller. “Primates are some of the most social mammals and have these very consistent microbiomes that track host lineages.”

Still, Lombardo’s hypothesis “is pretty much speculation at this point,” says Moeller. “We’d need to map degree of sociality to some measure of microbial diversity across the tree of life.”

By Ed Yong

 Source: The Atlantic

Gut Microbiota: How it Affects Your Mood, Sleep and Stress Levels

The gut microbiota is the community of bugs, including bacteria, that live in our intestine. It has been called the body’s “forgotten organ” because of the important role it plays beyond digestion and metabolism.

You might have read about the importance of a healthy gut microbiota for a healthy brain. Links have been made between the microbiota and depression, anxiety and stress. Your gut bacteria may even affect how well you sleep.

But it can be difficult to work out exactly how far the science has come in this emerging field of research. So what evidence is there that your gut microbiota affects your brain?

How does your gut talk to your brain?

When you’re healthy, bacteria are kept safely inside your gut. For the most part, the bacteria and your gut live in harmony. (The gut has been known to nurture or even control the behaviour of the bacteria for your well-being.)

So how do the bacteria get their signal out?

The best evidence is that the normal channels of communication from your gut are being hijacked by the bacteria.

The gut has a bidirectional relationship with the central nervous system, referred to as the “gut-brain axis”. This allows the gut to send and receive signals to and from the brain.

A recent study found that the addition of a “good” strain of the bacteria lactobacillus (which is also found in yoghurt) to the gut of normal mice reduced their anxiety levels. The effect was blocked after cutting the vagus nerve – the main connection between brain and gut. This suggests the gut-brain axis is being used by bacteria to affect the brain.

This link was clarified in a study where bacterial metabolites (by-products) from fibre digestion were found to increase the levels of the gut hormone and neurotransmitter, serotonin. Serotonin can activate the vagus, suggesting one way your gut bacteria might be linked with your brain.

There are many other ways gut bacteria might affect your brain, including via bacterial toxins and metabolites, nutrient-scavenging, changing your taste-receptors and stirring up your immune system.

A recent study found that the addition of a “good” strain of the bacteria lactobacillus (which is also found in yoghurt) to the gut of normal mice reduced their anxiety levels.

How can the gut affect your mental health?

Two human studies looked at people with major depression and found that bacteria in their faeces differed from healthy volunteers. But it’s not yet clear why there is a difference, or even what counts as a “normal” gut microbiota.

In mouse studies, changes to the gut bacteria from antibiotics, probiotics (live bacteria) or specific breeding techniques are associated with anxious and depressive behaviours. These behaviours can be “transferred” from one mouse to another after a faecal microbiota transplant.

Even more intriguingly, in a study this year, gut microbiota samples from people with major depression were used to colonise bacteria-free rats. These rats went on to show behavioural changes related to depression.

Stress is also likely to be important in gut microbiota and mental health. We’ve known for a long time that stress contributes to the onset of mental illness. We are now discovering bidirectional links between stress and the microbiota.

In rat pups, exposure to a stressor (being separated from their mums) changes their gut microbiota, their stress response, and their behaviour. Probiotics containing “good” strains of bacteria can reduce their stress behaviours.

How gut microbiota affects your mood

Medical conditions associated with changes in mood, such as irritable bowel syndrome (IBS) and chronic fatigue syndrome (CFS), might also be related to gut microbiota.

IBS is considered a “gut-brain disorder”, since it is often worsened by stress. Half of IBS sufferers also have difficulties with depression or anxiety.

Ongoing research is investigating whether gut bacteria are one reason for the mood symptoms in IBS, as well as the gastrointestinal pain, diarrhoea and constipation.

Similarly, CFS is a multi-system illness, with many patients experiencing unbalanced gut microbiota. In these patients, alterations in the gut microbiota may contribute to the development of symptoms such as depression, neurocognitive impairments (affecting memory, thought and communication), pain and sleep disturbance.

In a recent study, higher levels of lactobacillus were associated with poorer mood in CFS participants. Some improvements in sleep and mood were observed when patients used antibiotic treatment to reduce gut microbial imbalance.

The exact contributions of stress and other factors such as intestinal permeability (which allows nutrients to pass through the gut) to these disorders are not understood. But the downstream effects seem to be involved in IBS, inflammatory bowel conditions, CFS, depression and chronic pain.

How our gut affects our sleep

Our mental health is closely linked to the quality and timing of our sleep. Now evidence suggests that the gut microbiota can influence sleep quality and sleep-wake cycles (our circadian rhythm).

A study this year examined patients with CFS. The researchers found that higher levels of the “bad” clostridium bacteria were associated with an increased likelihood of sleep problems and fatigue, but this was specific to females only. This suggests that an unbalanced gut may precipitate or perpetuate sleep problems.

There is emerging evidence that circadian rhythms regulate the gut immune response. The effect of immune cells on the biological clock could provide insights into the possible bidirectional relationship between sleep and the gut. For example, data from animal studies suggests that circadian misalignment can lead to an unbalanced gut microbiota. But this effect can be moderated by diet.

There is growing concern that disruptions to our circadian timing of sleep leads to a range of health issues, such as obesity, metabolic and inflammatory disease, and mood disorders. This is particularly important for shiftworkers and others who experience changes to their sleep/wake patterns.

For example, data from animal studies suggests that circadian misalignment can lead to an unbalanced gut microbiota. But this effect can be moderated by diet. 

What this means for treatment

In terms of using interventions directed at the gut to treat brain disorders – so called “psychobiotics” – there is a lot of promise but little clear evidence.

Probiotic (live bacteria) treatments in mice have been shown to reduce cortisol, an important stress hormone, and decrease anxious and depressive behaviours.

But there are very few studies in humans. A recent systematic review of all the human studies showed the majority do not show any effect of probiotics on mood, stress or symptoms of mental illness.

On the plus side, large studies show us that people who eat a balanced diet with all the usual good stuff (fibre, fresh fruit and vegetables) have lower rates of mental illness as adults and adolescents.

Clearly, diet affects both the gut microbiota and mental health. Research is ongoing to see whether it is a healthy gut microbiota that underlies this relationship.

A healthy gut microbiota is linked to a healthy brain. However there are only a handful of human studies demonstrating real-world relevance of this link to mental health outcomes.

There is still a way to go before we can say exactly how best to harness the microbiota in order to improve brain function and mental health.

This article originally appeared on The Source and was written by By 

Paul Bertrand, RMIT University, Amy Loughman, RMIT University, Melinda Jackson, RMIT University

A Dan­cer’s Brain De­vel­ops in a Unique Way

Music activates our deeper brain areas, but what happens in a dancer’s brain? Movement can trigger a flow state which makes way for an intuitive neural network.

As technology takes over more areas of our lives, interest in more natural ways of life has also increased massively. One example of this desire to reconnect with nature is the upsurge of yoga and meditation retreats.

Music and dance have been fundamental parts of the human experience for millennia. They have enabled interaction which has given rise to close communities and rich cultures. 

Neuroscience has studied music for decades. It has been found to activate the deeper brain areas in a unique way. Deep brain areas are primarily responsible for emotions, memory and social interaction.  They evolved in the human brain much earlier than the cognitive functions in the cortex. 

Deep brain areas are primarily responsible for emotions, memory and social interaction.

My doctoral dissertation developed methods for understanding the processes that dance generates in the cortex. 

I compared the brain functions of professional dancers and musicians to people with no experience of dance or music as they watched recordings of a dance piece. The brain activity of the dancers was different from that of musicians and the control group during sudden changes in the music, long-term listening of music and the audio-visual dance performance. 

These results support the earlier findings indicating that the auditory and motor cortex of dancers develops in a unique way. In my study, the dancers’ brains reacted more quickly to changes in the music than those of musicians or members of the control group. The change is apparent in the brain as a reflex, before the dancer is even aware of it at a conscious level.

I also found that dancers displayed stronger synchronisation at the low theta frequency. Theta synchronisation is linked to emotion and memory processes which are central to all interpersonal interaction and self-understanding.

In dance, the basic elements of humanity combine in a natural way.

Touch and cooperation are integral elements of dance – without them, there can be no dance. They are as important to dance as movement and music. 

However, the neuroscience of dance is still a young field. Consequently, the brain processes of touch and cooperation have not yet been studied through dance specifically. 

We do know that in dance, the basic elements of humanity combine in a natural way. It combines creative act, fine-tuned movement and collaboration, much like playing music. The movement involves the whole body, like in sports. There is touch, like in gentle interaction. 

Dancing is also associated with “flow”, a well-researched phenomenon in which the person becomes fully immersed in an activity. Flow experiences have been found to increase the general contentment and productivity of the person as well as the quality of the activity. It reduces the activation of the neural network which is responsible for logical deduction and detailed observation. 

This makes room for the creative neural network which also has an important role in generating a relaxed state of mind.

Practicing an instrument requires extreme precision. It has been found to shape motor processes in the brain in many ways. Meanwhile, studies conducted on dancers reveal how their brains have specialised to process dance motion. 

Certain areas of dancers’ brains have specialised precisely to observe dance movements. The brain structures of musicians and dancers have also been found to differ from the general population in the areas responsible for processing movement and sound.

Brain synchronisation enables seamless cooperation.

Studies on producing music and movement show how during cooperation, the brains of two people become attuned to the same frequency. This is apparent in how the low-frequency brain waves of the participants become synchronised. 

Brain synchronisation enables seamless cooperation, and is necessary for creating both harmonic music and movement. The ability to become attuned to another person’s brain frequency is essential for the function of any empathetic community.

Lately, researchers have gained fantastic results regarding the role of exercise as a mood enhancer. In addition to drug treatment and psychotherapy, exercise is currently even being recommended as a form of treatment for depression. Exercise releases hormones that create a sense of wellbeing, which in turn boosts positive emotional processes in the brain. It also lowers the activation of the amygdala, the brain’s fear and stress centre. 

Finding the right dance style can make dancers euphoric, and make them forget the drudgery of official exercise recommendations and step counters.

Dancers who pursue graceful movement must practice being aware of their bodies and (being aware) of wordless communication. These skills are particularly important today, when we spend so much time sitting and in virtual realities. Our way of life has taken us further from our own physical experiences and the understanding of the wordless emotional messages of others.

For example, contact improvisation makes the dancers to listen attentively to the body of their partner. Touch is known to reduce pain, fear and anxiety. 

Functional brain imaging has shown that these effects of touch are also apparent in the brain. In one study, a touch from a significant other reduced the intensity of the pain activation in the brain during an electric stimulus when compared with pain experienced alone.

Pain, stress and anxiety often go hand in hand with depression. Dance, music and related expressive forms of therapy could help lessen mental fluctuations even before the onset of full depression. Promising results have been gained from treating depression through music therapy. 

Dance therapy can help with many disorders of the mind and body, from anxiety to dementia and Parkinson’s disease.

Dance is a highly subjective experience. However, neuroscience can help us understand how people can use dance to feel more connected to each other in our technology-filled world.

This article originally appeared on www.helsinki.fi

AUTHOR HANNA POIKONEN

Mind Body Meditation for Anxiety, Stress & Trauma Workshop

"Meditation—even in small doses—can profoundly influence your experience of the world by remodeling the physical structure of your brain. Science is proving meditation restructures your brain and trains it to concentrate, feel greater compassion, cope with stress, and more." - Kelly McGonigal, Health Psychologist*
 

Improve Your Attention / Reduce Your Stress / Feel More Compassionate

For those suffering from stress, anxiety and trauma, this tool—meditation—is an approachable, accessible and fundamental way of transforming and rebuilding the brain from it's past influences—training your brain to be active in centres that power decision making, preparing it for the demands to come. In the sciencetific community it was once widely accepted the brain reaches its peak of development in adulthood and doesnt' change until it starts to decrease as we age. Today, the scientific community now knows that everything we experience actually changes the brain.

"Why are there differences between the brains of meditators and nonmeditators? It's a simple matter of training. Neuroscientists now know that the brain you have today is, in part, a reflection of the demands you have placed on it. People learning to juggle, for example, develop more connections in areas of the brain that anticipate moving objects. Medical students undergoing periods of intense learning show similar changes in the hippocampus, an area of the brain important for memory. And mathematicians have more gray matter in regions important for arithmetic and spatial reasoning."*
 

Mind Body Meditation is a simple, straightforward workshop that helps you get connected to your body, teaching you HOW to meditate and how to continue with your own practice. What is taught is knowledge you can carry with you for the rest of your days. Use meditation any time and any where to remold and transform your brain and the experience you have in your body and life—at the whim of your practice! The more you practice the more you train your brain to grow, repair and restore function for optimal living—changing your brain's perception of your experiences in a healthy, constructive manner.

"More practice leads to greater changes, both in the brain and in a meditator's mental states. So while a minimal investment in meditation can pay off for your well-being and mental clarity, committing to the practice is the best way to experience the full benefits."*
 

Shari Arial, our trauma informed Yoga Therapist, from the incredible and popular workshop series Yoga for Anxiety, Stress and Trauma, guides you through practical steps and methods to prepare you for meditation, how to practice it, and remain committed to a consistent practice. Feeling good in your mind and body is just the start, transforming your life for the long term with ongoing practice is the result.

-----Join us in this incredibly practical, gentle, and trans-formative workshop: UPCOMING MARCH DATE TO BE ANNOUNCED -----



Bring with you:
a yoga mat
water bottle
any bolsters or blankets you would like to use during the workshop
*We have pillows, bolsters, and blankets for anyone who would like to use them. Tea and water will be available for your enjoyment.

What can I expect during the workshop?
A: Students can expect centering meditation, gentle postures and movement focusing on noticing the body, breath work to build on coping skills and a short savasana.

How is this class different than a regular meditation class?
A: This class is trauma informed, meaning that the main goal is to facilitate a safe place to practice. It is a no touch class and specific wording is used as to allow the student to be in their own experience, rather than the use of imagery or 'yoga' language. Specific gentle postures are also used to facilitate release of tension from the body and calm the nervous system.

Is there talking involved?
A: No, in this setting there is no talking other than the instructor, Shari Arial, leading the class.

What will I learn?
A: Hopefully more awareness about yourself, breath and body movement to help you build your coping skills.

Do I have to have meditation experience?
A: The series is completely beginner friendly.

I have an injury / disability. Can I attend?
A: Yes, the practice is completely modifiable to your needs and how you need to practice for your body. In fact, if there was a posture you connected with, you could stay there the whole class! Please contact us ahead of time to inform us of any special needs or questions.

What are my transport/parking options getting to the event?
A: Visit our website to view our hand parking map.

Where can I contact the organizer with any questions?
A: Feel free to contact us directly via email: contact@resetwellness.ca or phone: 780.756.5265 Ask for Shari Arial and she will be happy to answer any of your questions.

PLEASE NOTE: We have a 48 hour Cancellation Policy for ALL WORKSHOPS at Reset Wellness. Please visit our website for more details before purchasing your tickets.