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Mercola Natural Health Articles

Address Sleep Posture to Optimize Cervical Spine and Health


Dr. Mercola Interviews the Experts

This article is part of a weekly series in which Dr. Mercola interviews various experts on a variety of health issues. To see more expert interviews, click here.

In this interview, Dr. Peter Martone, a Boston-based chiropractor and physiologist, shares some incredibly important techniques that can help you achieve proper cervical posture while sleeping, as well as other strategies to help prevent degenerative disc disease.

About 10 years ago, when we first met at an event, Martone pointed out I had problems in my cervical spine. I ended up going to see him for a proper diagnosis. Digital X-rays revealed degeneration in the fifth and sixth vertebrae. Martone prescribed a set of home treatments that I've been doing ever since. He describes what motivated him to, in part, reinvent how he looks at chiropractic:

"I was … invited to Harvard Medical School to give continuing education credits for their M.D.s. I was young in practice … I knew a lot about chiropractic at that time. I knew about the structure. I just didn't know how to communicate it well. So … I got tore apart. It was a great learning experience for me.

From that point on, I said, 'You know what? I need to dive in … I need to find anchors where you can't argue. It's almost like gravity. If you drop something, it's going to fall, that's a law. So, I started thinking about laws. How does the body work?

The righting reflex: Your body follows where your eyes go. Wolff's law: If you don't use it, you lose it. Davis's law: If you don't stress the tissue, you lose the tissue. Thinking in these ways, I started seeing contradiction in all my studies.

So, exercise physiology would contradict the law of saying that muscles are the problem. Then it would contradict a chiropractic [law] saying you just need to mobilize. I started to put this philosophy, this understanding, together … and I started seeing patterns.

The more I started opening up my eyes to new patterns, the more I started understanding them, and I've been in practice now for 20 years and done over 750,000 adjustments, and I really believe in the [strategies] I share."

What Causes Degeneration?

"Use it or lose it" is one of the adages that apply to your physical body, both muscles and bones. If you don't use a joint for a long time, degeneration sets in. As noted by Martone, "your body adapts to the consistent stresses placed on it over a long period of time."

How then do you regenerate that degeneration? It stands to reason that if lack of motion has caused degeneration of a joint, restoring motion causes regeneration. By looking at a person's X-rays, Martone is able to pinpoint how long the damage has been accruing, which will then give him an idea of how to "backtrack" and undo the damage based on the various laws governing physiology.

"The way I explain it is, the more scar tissue you have in your spine, your spine becomes like hardened clay. What chiropractic adjustment does, it basically takes your clay and it dumps it in water.

Now that clay can become more moldable, but if you expose your clay to the same molds or the same lifestyle patterns, you're just going to reinforce the same old patterns.

That is why you need to couple chiropractic care with some [other] therapy … and then you need to change the pattern that caused the problem to begin with. I believe most patterns can be changed at night while you sleep. You can actually improve your posture while you sleep," Martone says.

How Cervical Curvature Is Damaged

Martone has developed a hybrid approach involving exercise and chiropractic adjustments to regain ideal cervical curvature, improve disc height and help resolve degeneration over time. Martone struggled with chronic back pain for about 15 years, then herniated L5 about five years ago in a mountain biking injury. His own recovery led him to understand how your sleeping position can influence your recovery and regeneration.

After reviewing 2,000 X-rays, he discovered a pattern previously unmentioned in the literature. He concluded that his own longstanding back problems were not due to extreme sports; rather, the problem originated in his neck.

"My back problem didn't come from my lower back. My back problem came from my neck, and then because of forward head posture, I picked up a curve in my lower back due to … the psoas major muscle. 

It basically happens like this: If you lose the curve in your cervical spine … [you get] scoliosis in the lower back. [It's] compensatory, with the psoas major muscle [going into] spasm … The only muscle in the human body that attaches directly to a disc is the psoas major muscle.

So, the body innervates that psoas major muscle, curving that spine to take pressure off the atlas because of forward head posture. The atlas is the first cervical vertebra.

I was sleeping on my back, but I wasn't using the pillow in the right way. I had forward head posture, and I had that lower back rotation due to that psoas compensation, that psoas major muscle spasm."

In summary, when your head comes forward, your body compensates. Your psoas major muscle goes into spasm, which rotates your pelvis. The psoas major is made up of a series of overlapping fascicles or bundles of fibers that connect bilaterally to your lumbar intervertebral discs.

The spasms weaken the particular disc the psoas major is attached to, thereby allowing it to herniate. Also, because your head is in a forward position, your body loses proprioception — balance and awareness in space — which causes your spine to curve.

Your head weighs about 15 pounds, and when your head is forward, with your chin jutting out, it places enormous stress on your neck, which then contributes to arthritic changes. It also decreases cerebrospinal fluid flow.

What's the Solution?

Part of Martone's solution was to figure out how to properly support his cervical spine while sleeping. Initially, he came up with a novel way to do that using a down pillow to support his neck, not his head. Chiropractic adjustments are also important, as this will encourage your body to replenish the water in the degenerated disc, thereby increasing the space between the vertebra. Martone explains:

"When you start adjusting, the body says, 'Holy mackerel. You're going to start using this joint again?' So, it pulls water back into the joint. What ends up happening is like taking a raisin and dropping it in water. The raisin is going to swell. It's not going to come back to a grape, but you still can get space back.

So, through regular chiropractic adjustments you … create an unstable environment and then the body responds by creating stability. It will rebuild the joint space over a period of time. In about six months you can see a visible change on the X-ray."

A third strategy that is really important is working on restoring your balance. As mentioned, when your head is in forward position, you lose proprioception, which in turn ends up atrophying a portion of your brain called the vermis.

"One of the functions of your vermis is to build the prefrontal cortex, which is all your thoughts, your focus, your executive functioning," Martone explains. "I've worked with many kids with ADD and ADHD. I have it myself. One of the things I worked on to be able to focus was to improve my balance.

By improving balance, you are actually able to focus, you will forget less, and your brain will have more acuity. You'll have a sharper brain. When your head starts to come forward and you restrict that proprioceptive sense into the brain, you start to degenerate your vermis and you start to lose focus.

So, we find with our patients, when we start to restore that curve and put them on what's called a wobble board, we can improve their balance. It's critically important to being able to restore cognitive functioning and restore functionality in the spine by improving your balance. One of the single most important exercises I believe somebody can do is work on their balance."

Weight Distribution

Your bilateral weight distribution also plays a role in your spinal curvature and health. Martone uses two scales during his initial evaluation to ascertain whether the patient is distributing their weight more onto the right or left foot.

Your body follows where your eyes go. So, if you lean your head to one side, you're going to put more weight on that side. If you have damage in your neck, cervical spine or any part of the atlas, scar tissue may be holding your head to one side or the other, causing you to lean and have uneven weight distribution. This too will cause your spine to curve in order to keep your head straight.

"Let's say you weigh 100 pounds. When you put one foot on one scale and one foot on the other, you should have 50 pounds of weight on one side, 50 pounds of weight on the other side.

I see people 20 pounds off, 30 pounds off, 40 pounds off to one side. It makes a huge difference in knee pain, in ankle pain, in plantar fasciitis. It's mind-blowing when I see that imbalance. I can just look at people now and see that imbalance."

The Rationale for Sleeping on Your Back

Martone believes it is critically important to sleep on your back in a neutral sleeping position. However, there are a large number of people whose airway will close during the night. This can easily be prevented by applying paper tape over your lips before you go to sleep. I have been doing this for a few years now and is part of my night time ritual. He explains:

"If you have pain, you're going to toss and turn all night long … because your body weight needs to be distributed over the greatest surface area. So, what I tell my patients is 'You have to fall asleep with the end in mind.' If you want better sleep, more restful sleep, wake up well rested and in no pain, you have to begin with the end in mind.

You give me a side sleep, I'm going to give you a shoulder problem … a hip problem, because you're starting twisted, and I don't care how much support you have, I don't care how much your hips fall into the bed. We are creating these beds to put us in these horrible positions and it's making our spines so much worse.

We want to be able to reverse the damaging effect of our modern-day lifestyle. If we're going to be on a computer all day with forward head posture, and then we're going to be texting all day, we have to do that at some point in time. So, to compensate for that, I suggest falling asleep … on your back.

When you fall asleep on your back, you're naturally going to have an arch in your lower back, so you do not have to support that. But your neck — you want to put a support under your neck so you can arch your neck back …

The only way to bring the head back is to stretch it back, and you do that at night using … a soft support … not hard, not firm, because you're only supporting 3 inches from your bed to the base of your neck. So, you put something under your neck, you arch your neck back, you keep your arms down by your side, and then you lie in that flat position."

The Neck Nest

You know you're in the correct position when your eyes are looking straight up toward the ceiling and your chin is pointed up to the ceiling as well. Martone eventually developed Neck Nest1 — a special pillow designed to provide ideal support for the cervical spine. When used in conjunction with other treatment strategies, it's been shown to restore the natural 45-degree angle in the neck.

"The lifestyle habit is this: You put a pillow underneath your neck, and you fall asleep like that, whether it's 45 minutes, an hour, two hours, just start with whatever you can do.

Do that every single night because one night it might be an hour, the second night might be an hour and 10 minutes, but eventually you get to three hours, and that's three hours of your neck in traction. You're going to get a little stiff, but your neck is stretching back. You have to understand that when the structure of your spine is changing, it's not always comfortable.

So, when you start to adopt the back-sleeping position, don't get frustrated saying, 'I only did it for 15 minutes last night. I couldn't fall asleep like that.' We have so many different techniques to be able to help you fall asleep on your back and stay on your back for at least an hour or two a night at the beginning …

Many [support pillows] are hard substances and they support your head too much. Your head is 15 pounds. You want to use that as a weight and use the pillow as a fulcrum to be able to get that neck support and that actual change in the cervical curve … The spinal biomechanics in maintaining a healthy spine is critically important in maintaining overall health and well-being …

The Neck Nest has been out for over a year. I took a bunch of X-rays on patients when they first started [using the pillow] and then I have six-month follow-up X-rays, a year follow-up X-rays. We're getting so much improvement in the cervical spine by using a Neck Nest. They're sleeping better, they're sleeping deeper.

I have people that are monitoring their sleep. Their sleep scores are getting better, and their sleep scores are getting better because they're getting more restful sleep. The reason we toss and turn in the middle of the night is because our body typically is uncomfortable, or in a way shut down.

To get a more restful sleep, you start with the end in mind and you put your body in a neutral sleeping position. You support the cervical curve in the neck, you lie flat."

Cervical Traction Units and Weighted Headbands

Martone also likes to integrate the use of cervical traction units that you can put over your door. I've been using such a device for a few years now, and it seems to have a powerful synergy with the nighttime passive traction. Martone explains the purpose for active cervical traction:

"It's like a jelly doughnut analogy. If you take a doughnut and squeeze it, the jelly comes out. If you pull it apart, it will pull the jelly back inside by creating a negative pressure in the disc …

If you have degeneration and your major focus is to rehydrate the disc, your body will only rehydrate the disc based on a certain tension threshold, and when you pull the cervical spine apart … you can cross that barrier and get more hydration to the disc."

Another device that is widely recommended is the use of a weighted headband that you wear. As you lean your head to one side, you stimulate and strengthen the muscles on the opposite side. I've been doing this for a few years as well, and my X-rays show a fairly significant improvement.

It's important to note that I was never symptomatic. I had no neuropathies, no nerve tingling or pain, but it's key to address any abnormality as early as possible. The earlier you address it, ideally before you have symptoms, the more likely you are to resolve it at a deep fundamental level.

Again, ideally, you'd want to hit it from several angles, getting regular chiropractic adjustments, sleeping on your back with proper cervical support, and using a cervical traction device. As explained by Martone:

"All of it together is good. What the adjustment can do, and what's critical, is it can take your spine, your hardened clay, and it can dump it in water. Now it becomes more moldable. You're going to get the most amount of distraction and you're going to get the most amount of improvement when you get the adjustment.

You can do it without the adjustment. You just won't get as much improvement and you won't get improvement in the disc space. You'll get improvement in the curve, but you won't open up the space. You need to restore the motion intrasegmentally."

More Information

In our interview, we also review a number of ways you can improve your sleep more generally, aside from sleeping on your back, so for more details, be sure to listen to it in its entirety.

If you're committed to improving your sleep and cervical spine, consider getting Martone's Neck Nest pillow. For a special deal, see For the price of the Neck Nest pillow, you also get a custom pillow cover and Martone's 30 Day Sleep Quest program for free. I don't earn any affiliate commissions on this product, I just use it myself personally and believe that it would help many achieve a good night sleep and improve spinal health.

On his site, you'll also find X-ray images of patients before and after using the Neck Nest pillow, showing visible improvement in their cervical spine curvature. Again, early diagnosis is important, since it gives you much more time to counteract the damage taking place. Had Martone not diagnosed my problem, which I had no idea I had, it would have continued to degenerate, causing problems in my later years.

As noted by Martone, you cannot degenerate and regenerate at the same time. You're going one way or the other. Had I not taken action to regenerate my cervical spine, it eventually would have fused, Martone says. Fusion, in turn, results in lack of motion, nerve compression and atrophy of the central nervous system.

And, since each nerve goes somewhere, a range of effects can take place. Perhaps it affects your thyroid gland or throat. Tingling in the fingers can occur, or weakness in your arm. Once you have bone-on-bone fusion, there's very little you can do to restore your function. So, truly, prevention is the name of the game here. It's so key, which is why I'm excited to share Martone's knowledge with you.

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How Your Microbiome Influences Your Immune System


In this interview, Rodney Dietert, Professor Emeritus of immunotoxicology at Cornell University, reviews the interrelationship between your immune system and your gut microbiome.

He's spent several decades researching and teaching students about the immune system. As noted by Dietert, your gut microbiome is crucial not just for immune function, but also for your health status in general, as it affects nearly all other physiological systems.

He first became aware of the importance of the gut when given the opportunity to write a research paper about which biomarker would be the best to predict the future health of a baby.

"I thought that was a really intriguing question to develop a paper around," he says. "And, I was pretty sure decades of work on the immune system in the young, prenatal and neonatal, meant that I had an answer.

I became very frustrated because I wrote a couple of paragraphs and it was unpersuasive, and went to bed extremely frustrated. I woke up in the middle of the night from a dream with what to me was an answer.

The answer was that it was the extent to which the newborn became complete or completed itself, and that that self-completion is really the installation of the microbiome, largely from the mother, but both parents contributing; vaginal delivery when possible, skin-skin contact, and then of course, followed up with prolonged breastfeeding when possible."

Ancestral Microbiomes

He points out that "more than 99% of your genes are from microbes, not from your chromosomes." You have approximately 3.3 million microbial genes, mainly bacterial. Across the entire population of humans, there are just under 10 million different microbial genes, so you won't necessarily have all of them.

You also have 22,000 to 25,000 chromosomal genes (these genes are what were analyzed through the Human Genome Project), which means you only have about 2,000 more chromosomal genes than an earthworm. As noted by Dietert, since we have about 3.3 million microbial genes, that means we're more than 99% microbial, genetically.

This is why he concluded that the gut microbiome at birth would be the best predictor of future health. Granted, your microbiome can be altered through diet and environmental exposures, and that will impact and influence your health throughout your life. But initially, the infant microbiome is the best overall predictor of future health.

"That led to a whole host of other lectures, books, scientific journal articles and an appearance in the documentary movie, 'MicroBirth,' which is a wonderful film. It won the life science award in 2014 for documentary films. That launched a second career, really, as a result of a dream, and paying attention to that versus the linear progression of 30-plus years of research."

According to Dietert, there's really no single measure of any particular bacterial species that will give you a definitive answer to what your health will be like. Rather, the most important predictive aspect is the seeding process. If the baby goes through an ideal seeding process at birth, he or she stands a greater chance of experiencing good health.

For example, elective cesarean and antibiotic regimens — both in the mother and the baby — are known to degrade the baby's microbiome. Since 2012, when he had that dream, he's been able to map out more specifics, but there's no single ideal microbiome per se. There are many different healthy microbiomes.

"These [microbiomes] arose in our ancestors depending on their geography, diet and a whole host of factors that were honed over thousands of years," he explains.

"For example, I have in my 60s tried to modify my health constructively by modifying my microbiome, and in my case, it would've been a long reach to get an ideal Asian microbiome because that's not really my ancestry. It's not where I grew up, or the soil I lived on and the food I ate.

So, healthy microbiomes are more connected to what your ancestors had that has been lost through short-sighted practices and technology installations. Trying to head toward that is much more constructive than trying to completely overhaul something to a group of microbes your ancestors never saw."

Compensatory Practices

Past dogma stated that the infant's immune system was complete at birth with little to no maturation or adjustment required in the infant. Now we realize that this is not true. The baby's immune development in utero is not uniform. It is skewed to protect maintenance of the pregnancy. This skewing then needs to be adjusted in the newborn/infant and the immune system must be expanded, redistributed, and rebalanced.

The best way to do this is by ensuring that rebalancing the baby's microbiome is complete and that a healthy infant microbiome can drive necessary post-natal immune maturation. If microbially-driven, infant immune maturation does not happen, then immune dysfunction-driven disease is an increased likelihood for that child.

Remember that 60% to 70% of your immune cells are located in your gut and these immune cells are in close proximity to your gut microbiome. So, gut microbiome status and immune status are intimately intertwined.

As mentioned, having a C-section puts your newborn at serious risk for developing a less than optimal microbial population. However, in some cases, a C-section is necessary, and the good news is you can compensate for the loss of microbial seeding that would have occurred during vaginal birth.

Gloria Dominguez Bello, Ph.D., at Rutgers University, who has pioneered much of this work, uses a vaginal swab technique where the microbes from the mother's vagina are manually transferred to the baby immediately after birth. You can learn more about this technique in "The Importance of Reducing Your Toxic Burden When Planning to Start a Family." "While it's not 100% equivalent, it is very good," Dietert says.

"Those types of strategies are the direction we need to head in to really aid parents in being able to deliver the majority of the baby's genetics. Those microbial genes are making proteins and enzymes, they're modifying what we see from the external environment, they're modifying our diet [via microbial metabolism] before our mammalian human cells ever see anything.

In effect, if you look at interference with seeding the [baby's complete] microbiome, to me, that is like a birth defect. If you were missing an organ or a limb, that would be a birth defect. Here, you're missing the majority of your genetics [the microbiome as a virtual organ containing most of the baby's genes].

Yet, that is a correctable birth defect and we need to keep that in mind. That would really be the push and the goal — to ensure the baby is able to have, as soon after birth as possible, the robust microbiome that would normally be there …

We know from experience that status of the microbiome dramatically impacts things like risk of asthma at age 7, and then subsequent health risks as well. Even picking up atherosclerosis markers, which you now can measure in children even though the disease onset will probably be decades off …

If you're growing up on a farm and having raw milk, and are exposed to animals and the microbes that go with that environment, it turns out that's rather protective against asthma and allergy later in childhood, as long as you're not directly encountering pesticides. That [encountering pesticides] will eliminate the benefit [of the early life microbial exposures].

Those microbial exposures early in life are really what our ancestors had to develop an appropriately balanced immune system, a well-regulated immune system. If we don't do that, then you're shifted toward a proinflammatory state and your regulation of immunity is off [producing an increased risk of later-life diseases].

Nature tells us that the microbiome has to have some compatibility with the immune system as they co-mature. When you get microbiomes that are really foreign to an immune system, the immune system [rather than developing self-tolerance] responds with a massive inflammatory response, so there's a self-attack …"

Aside from the vaginal tract, the baby also receives valuable microbes via skin-to-skin contact, including oral contact with breast tissue, as well as from the breast milk itself, which is why breastfeeding is so important and can impact your child's health well into the future. As mentioned above, environmental exposures from soil, food and animals also play a role.

Epigenetic Interactions

Your microbiome (in additional to directly metabolizing your food, drugs and chemicals) also influences the epigenetic expression of your (chromosomal) genes. For example, Dietert cites the work of Curtis Klaassen, former president of the Society of Toxicology and an expert on liver metabolism, who years ago shifted focus to microbiome metabolism because, epigenetically, microbes influence liver metabolism.

"The microbes [encounter and respond to] our food first. They see our environmental chemicals first. They see drugs through most routes of administration first, and what they do with those determine what your body sees. So, they're our gatekeeper, they're our filter for our whole environmental existence.

As a result, it's important to know what happens there. An example is cancer therapeutics. Most of those have to be metabolized by the microbiome. If we manage the microbiome more effectively in patients, we very likely could increase the efficacy of those drugs across a population of patients.

I think the U.K. said they're about 50% effective. That could be increased because we've ignored the microbiome and its role, even though these drugs don't work unless they're metabolized by the microbiome. [We now have more capability to manage microbial metabolism and should be doing that as part of sustainable health care.]"

How Your Gut Microbiome Impacts Immunosenescence

Historically, the thymus gland has been known to be really important for the development of the immune system, and in older individuals, the deterioration of the immune system is frequently related to thymic deterioration. The good news is this can to some extent be compensated for by improving your gut microbiome. Dietert explains:

"Aging of the immune system is really dependent upon your lifetime diet in large part. So, you don't have to buy into the fact that there is only one end for an 80-year-old's immune system — senescence, lower responses to certain infectious disease agents and greater risk of auto-reactivity. You really don't have to buy that, because it is largely influenced by diet and microbial metabolism."

One factor that plays a significant role in the destruction of your gut microbiome is the use of medications. According to Dietert, 25% to 50% of all drugs, including over-the-counter medications, damage your microbiome in predictable ways. Other drugs interact with the microbiome modifying drug treatment outcomes. We ignore these drug-microbiome interactions at our own peril.

"For example, here's just one case that's historic: Digoxin, a long-standing heart medication, can be metabolized by one specific bacterial species [Eggerthella lenta]. Now, depending on the level of that [specific bacterial] species that you have in your gut, the drug will either be ineffective because of the metabolic level, it will be effective, or it will be toxic and kill the patient.

It's a bit of a problem in terms of prescribing [a safe and effective personalized dose of Digoxin], even though it can be an effective drug.

Knowing that [the drug-microbiome relationship], and knowing it's one specific [gut] bacterium [controlling internal drug dose], which could be measured, [the bacterium] could be supplemented and the level [of bacterial metabolism of Digoxin] could be changed or the[administered] drug level could be changed [to ensure that drug metabolization by the gut microbome results in a safe and effective internal dose for each individual].

Why wouldn't you do that if you were going to administer this type of drug? [The microbiome and therapeutic drug dose can and should be aligned in each patient]."

So, the more microbe-damaging drugs you use, the greater the degradation of your microbiome will be over time. When combined with a poor diet, you end up with immunosenescence — the gradual deterioration of your immune system — but it's not a given just because you get old if you protect and support your microbiome and immune system across the life span.

"As always when you're dealing with the immune system and inflammation, it's a matter of tissue integrity and the question of whether you've so damaged an organ that it's going to be tough to come back from," Dietert says.

"You want to make these [inflammation-controlling] corrections [in your microbiome and immune system] before [a point of no return when] you've completely lost good [tissue] function due to massive inflammatory damage over decades."

Avoid Unnecessary Antibiotic Exposure

One simple strategy that will protect your microbiome is to avoid antibiotics. While they may be necessary to combat an active infection, the vast majority of antibiotics you're exposed to come from food. Animals raised in concentrated animal feeding operations (CAFOs) are routinely fed antibiotics that you then ingest when you eat that animal.

That's one of the reasons why I strongly support and recommend eating organic, as organically raised animals are not allowed to be given antibiotics unless the animal is actually ill. CAFO animals are also more prone to carry antibiotic-resistant bacteria.

The COVID-19 pandemic has also increased the use of antibacterial products. People think they're killing harmful germs but, in reality, they're just killing their immune system. As explained by Dietert:

"You have to support your entire body and you have to support your immune system as well. I'd point out that, for example, glyphosate is an antimicrobial. First, it destroys soil microbes, then plant microbes, and then it gets into animals and into us. We're exposed directly and we're exposed through food.

Again, it's widespread and it's just one example. You can take the plasticizers, bisphenol-A and others, where these things were never screened properly and the attention to the microbiome was never given. That's a huge mistake and we need to reverse that immediately.

I'm a big proponent of regenerative agriculture … I look at ecological management of microbes and robust diversity of plants, animals and our food production as critical. I'd like to point out that COVID-19 is in fact a cytokine storm.

It is an improper host immune response that leads to lung pathology and increased risk of death. Yet there's been almost no attention paid to the multiple factors that influence the immune system, inflammation and what's called 'colonization resistance.'"

Colonization Resistance

As explained by Dietert, you carry coronaviruses in your airways. Most have some coronavirus in the airway, but it won't cause illness as long as you have a healthy airway microbiome. A healthy airway microbiome is supported and promoted by things like physical exercise and spending time outdoors where sun exposure will optimize your vitamin D level.

"To grow our own food, get outside, visit animal farms and have microbial exposures in a healthy way, increase our vitamin D and tend to our immune system and our overall health is absolutely critical," he says.

"The more robust the microbiome [along with production of anti-pathogen metabolites], the better the colonization resistance we have against these pathogens. [This includes protection against] the secondary bacterial infections that will [frequently] arise during the mix of changing a [healthy] lung environment [to one engulfed in a] pro-inflammatory state.

We should've been doing that from the word go but, unfortunately, we have some scientists and bureaucrats that focused in one place and didn't really focus, in my opinion, on human health."

As just one example of how healthy bacteria can prevent infection, Lactobacillus acidophilus has been shown to block salmonella infection and spread in chickens. In the early 1990s, this type of intervention actually ended up saving the poultry industry that was having a massive salmonella problem, yet you never hear about that.

"I think this shows we need to manage how we produce our food. We need to recognize the benefits of a variety of supplements. I think that is what's going to help get us out of the polypharmacy rut that we've been in, quite frankly."

It's really a classic example of competitive inhibition, and it works the same way in the human body. According to Dietert, as few as 15 beneficial bacteria are able to create a metabolic environment in the gut that keeps the salmonella bacterium in check, thereby preventing it from multiplying out of control and causing disease.

So, with a robust diversity of beneficial bacteria in your gut, you're effectively able to block infection from occurring even though you may be exposed to dangerous pathogens. Keep in mind that the composition of your microbiome will also play a significant role in how well you can handle dietary "cheating" or the occasional junk food indulgence. As noted by Dietert:

"If you have a particularly robust microbiome, you're probably more resilient to a junk food weekend. If you are already dysbiotic or you're weakened in your microbiome because of chronic conditions, polypharmacy or glyphosate exposures, then you probably are pretty vulnerable to further shifts.

Again, it's how well are you seeded with a robust diversity? It's like forest management in ecology or coral reef management. If you've got a coral reef that's already damaged and sick, then it isn't going to take much to really put it over the top in terms of serious changes. This would be the same for us in terms of immune inflammation, pathology and/or an infectious agent getting a foothold, whereas it wouldn't otherwise."

From Gut to Brain

One way by which beneficial bacteria protect your health is through the production of butyrate and mucin, the mucous layer that protects the intestine. Gut microbes also make neuroactive peptides and neurotransmitters. There's a whole field that's been developed called psychobiotics that focus on using bacteria for neurological and mental health.

Certain bacterial species and strains will produce serotonin, for example. Others produce dopamine. Some produce GABA or acetylcholine. While most of the neurotransmitters produced in the gut cannot penetrate the blood-brain barrier, and therefore will not increase levels in the brain directly, they still have an indirect and measurable effect, Dietert says. The vagus nerve is one path through which the gut microbes influence brain chemistry and physiology.

How to Address Leaky Gut

Leaky gut is now recognized by most conventional physicians as a condition that contributes to other pathologies and chronic diseases. One important strategy to address leaky gut is to optimize your vitamin D, as it helps regulate your innate immune system and increases your body's ability to repair epithelial cell damage and gaps in the intestinal barrier.

Dietert also recommends supplementing with keystone species bacteria such as the genus Akkermansia, which is involved with mucin regulation. There are only a couple of bacteria that do that. He stresses that while vitamin D is important for gut repair, you also need bacteria to help maintain the mucin layer, as this is what keeps inflammatory bacteria and particles from seeping through the intestinal barrier.

Baking soda (sodium bicarbonate) or potassium bicarbonate can also be very helpful. I prefer potassium bicarb because most of us have excess sodium and not enough potassium. I personally take about a half a teaspoon of potassium bicarb three times a day. I use a urinary pH to monitor and adjust my dosage. Your urine pH should be about 7, which is neutral. This will also help prevent the leaching of minerals from your bone.

Your Health Begins in Your Gut

In closing, Dietert reminds and encourages us to "do things that support your whole body, do things that support your immune system, even as you're focused on a specific disease or a specific pathogen." The reason for doing this is because everything is connected.

"We're now realizing that the boundary between infectious or communicable diseases and noncommunicable diseases may not be as rigid as we used to think," Dietert says.

"People have been able to show that if you install the wrong microbe into your gut microbiome — one that's dysfunctional and not very robust — you can wind up with a predictably-increased risk of very specific noncommunicable or chronic diseases.

We never thought that was the case, but there's evidence emerging, really within the last couple of years, that [chronic diseases] are all about microbial management. So, understanding your body, understanding your genetics and taking advantage of that, [can allow you] to be naturally healthy."

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