HOW TO MAINTAIN A BALANCED AND HEALTHY MICROBIOME

Most people know the importance of the microbiome for gut health, but they may not know that the microbiome can affect everything from mood to heart health. In this article, we discuss the broad influence of the microbiome and what you can do to keep it healthy.

Before we learn about the lifestyle changes we can make to maintain a healthy and balanced microbiome, it is necessary to know in detail what the “microbiome” is. We can define the microbiome as the community, environment, and genetic material of the microbes that live in the human body.

It is estimated that there are at least as many microbial cells in the body as there are human cells. People often associate the microbiome with gut health; however, research has demonstrated the role of the microbiome in many areas of human health.

Exploration of the microbiome has yielded surprising discoveries: microbes in our bodies are involved in gut, brain, oral, heart, and immune health, to name just a few.

The largest and most studied component of the human microbiome resides in the gut. Microbiome researchers have estimated that each person is host to about 160 distinct gut bacterial species. Lactobacillus and Bifidobacterium species, found during birth and present in breast milk, are among the earliest colonizers of the infant gut.

These same species appear to be less abundant in the gut microbiome of adults compared to children, and have been the focus of much attention due to their beneficial health effects, modulation by diet and environment, and possible therapeutic effects when used as probiotic supplements.
To name just a few of its great benefits for the body, we can mention:

• DIGESTION:

Microbes in the intestines produce the enzymes that can break down certain components of food that human digestive mechanisms alone cannot.

Microbial enzymes are especially important for breaking down hard-to-digest and partially digestible carbohydrates, including certain starches and fibers. This increases the body's ability to extract and absorb monosaccharides (single-unit sugars) that can be turned into energy.

• INFECTION CONTROL:

A critical function of the microbiome is to prevent the overgrowth of harmful microbes. Some mechanisms by which this is achieved include: maintaining an acidic pH; secreting antimicrobial substances; inhibiting microbial toxicity; competing for nutrients and resources; preventing harmful organisms from adhering to surface cells; and activating local immune cells.

• IMMUNE REGULATION:

The microbiome plays an integral role in immune regulation. Almost all tissues and organs, whether in direct contact with the intestinal flora or further away from it, are influenced by the microbiota. Microbes and their products communicate with the immune system, promote its development and maturation, and guide immune sensitivity.

The immune regulatory role of the microbiome also helps prevent dysfunctional immune activity that can lead to allergies, autoimmune diseases, and chronic inflammatory conditions. Disturbances of the microbiome have been linked to chronic inflammatory conditions such as: periodontal disease, bacterial vaginosis, atopic dermatitis, inflammatory bowel disease, rheumatoid arthritis, and obesity.

• METABOLISM:

The microbiome, particularly in the gut, appears to play a substantial role in regulating metabolism. From the beginning of life, factors that shape the microbiome have been shown to be indicators of risk for obesity or metabolic diseases.

Patterns of gut microbial imbalance have been considered in adults with metabolic diseases such as obesity, non-alcoholic fatty liver disease, and type 2 diabetes.

Probiotic supplementation, maintaining a diet that emphasizes unprocessed plant-based foods, as well as other lifestyle aspects, can go a long way toward improving microbiome health and overall health.

1. WESTERN DIET vs HIGH FIBER DIET 

A high-fat diet, especially one including large amounts of saturated fatty acids, has been shown to induce microbial imbalance, intestinal permeability, and inflammation. A diet high in complex carbohydrates and fiber, on the other hand, supports the growth of microbial populations that are efficient carbohydrate fermenters. These bacteria produce short-chain fatty acids and other fermentation products that support the health of the intestinal lining and have positive effects on immune and metabolic functions.

A particular Western-type diet, high in animal protein and fat and low in fiber, selects for bacteria that metabolize protein efficiently and can better tolerate the bile acids secreted in response to high-fat meals.

Prebiotics are carbohydrates that are completely or partially indigestible and that promote the growth of beneficial bacterial populations. These include small carbohydrates called pectin-oligosaccharides, large and small fructose-based carbohydrates known as inulins, and resistant starch. Legumes, fruits and vegetables, nuts, and whole grains are especially high in prebiotic fibers. These foods have long been recognized as cornerstones of a healthy diet.

2. OMEGA-3 POLYUNSATURATED FATTY ACIDS

Although high-fat diets are generally associated with negative changes in the gut microbiome, different types of fats may have different effects. For example, omega-3 polyunsaturated fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) appear to improve microbial balance and increase anti-inflammatory immune activity in the intestines and throughout the body. This may be due to increased positive interactions between the immune system and gut microbes, resulting in higher microbial diversity, increased short-chain fatty acid production, and improved intestinal barrier function.

3. FERMENTED FOODS 

Fermentation, primarily by lactic acid bacteria, has been used to preserve food and enhance flavor for thousands of years, and fermented foods are recognized for their probiotic and health-promoting nature. Fermented foods are a source of vitamins, minerals, enzymes, and a range of biologically active, health-promoting peptides produced by the microbes during fermentation.

Fermented food consumption has been associated with health benefits such as improvements in: high blood pressure, high cholesterol levels, insulin resistance, certain digestive disorders, cognitive function and immune function, and may lower risks of cardiovascular disease, diabetes, osteoporosis, and certain cancers. In addition, the live microbes present in fermented foods may act as probiotics when ingested.

4. ALCOHOL (ETHANOL)

Alcohol abuse and dependence have been associated with dysbiosis leading to inflammation and increased permeability of the intestinal mucosa. Absorption of bacteria, microbial products, and other intestinal contents through damaged mucosa may trigger inflammation in the liver and contribute to alcohol-related liver disease. In addition, some evidence suggests that certain people with alcohol dependence may have increased intestinal permeability and higher scores for depression, anxiety, and cravings. The changes in microbiome composition found in this group of people pointed toward the possibility that the microbiome might be a potential target to reduce relapse risk in some people with alcohol dependence.

 5. STRESS AND SLEEP

The interruption of stress and sleep is closely linked to and has been correlated with disturbances in the healthy balance of microbes. Dramatic reductions in gut microbial abundance and function have been observed following sudden acute stress events, such as a heart attack, trauma, or burn injury. High psychological stress conditions in the body are thought to trigger changes in the gut microbiome, which may lead to changes in the regulation of some neurotransmitters.

And we already know that stress is not good! Even stress reduction can be a way to improve microbiome health. Meditation has been shown to reduce activation of stress pathways and suppress chronic inflammation, which can support beneficial microbial populations in the digestive system. Additionally, getting plenty of sleep and observing normal sleep rhythms may be important for supporting a healthy microbiome.

We recommend you read our article about the INSOMNIA: causes and recommendations

6. EXERCISE

Exercise is great for overall health! In particular, regular, moderate-intensity exercise helps regulate blood pressure, reduces chronic inflammation, and improves metabolism. In addition, several studies suggest that physically active and highly fit people have greater microbial diversity with more beneficial microbes than sedentary people.

 7. PROBIOTICS

Probiotics are live microorganisms that promote health when ingested in sufficient amounts. Most of the probiotic supplements contain bacteria, and commonly include species of the genera Lactobacillus and Bifidobacterium. Various species of Saccharomyces fungicida are also used in probiotic supplements.

Probiotic therapy has been shown to be safe and effective in preventing and treating a wide range of digestive ailments and is likely to become increasingly important as challenges related to antibiotic resistance grow. Probiotics preserve digestive health with their antimicrobial, anti-inflammatory, and immune-modulating actions on the intestinal lining.

Thank you for getting this far and reading this wonderful information! Now let's talk about internal cleansing: Learn the importance of detoxifying the body.