There’s been much talk about the microbiome in recent times. Researchers have made some amazing discoveries about this previously little-understood part of the human body. But what exactly is the microbiome? And why do you need to look after it?
HOME TO AN ARMY
Well, it seems that the human body plays host to a vast community of microorganisms, which create unique minuscule ecosystems that we rely on to survive. It consists of beneficial bacteria, living in symbiotic relationships – where different types benefit each other – and commensal organisms (freeloaders simply along for the ride, contributing little or nothing to the community). A lot less numerous are pathogens (which are likely to be harmful, though not always), and viruses and fungi. Collectively, these communities of organisms make up the microbiome.
The microbiome is made up of individual communities. They inhabit different areas of the body and are known as microbiota – for example, skin microbiota. Every part of the body is home to different communities of organisms, from the intestines to the genitals. The nose, eyes, and mouth all host different communities- even the eyelashes have highly specialized eyelash mites that live nowhere else on the body!
DID YOU KNOW? FUN FACTS ABOUT THE MICROBIOME
- Researchers estimate that there are 100 trillion of these little organisms on board – that’s 10 microorganisms for every one of our own cells!
- The microbiome is your own private defence force, primed to repel invaders. It also enables the body to establish parameters of what is normal so that the body is able to determine where good health ends and disease begins.
- The microbiome stops the body from attacking itself. It also maintains order and harmony within its own communities by subduing pathogens and enabling friendly organisms to flourish.
- In a healthy microbiome, it is possible for nasty pathogens such as E. coli to live peacefully alongside good bacteria, without causing any harm. A healthy microbiome keeps order within.
- Before birth, your microbiome is a blank slate. You receive the beginnings of it from your mother during birth (a process known as “seeding”). After birth, your diet and environment take over. (Have you ever wondered why babies have an obsessive urge to put things in their mouths? Each time they do, they are building up their microbiomes).
- The microbiome is unique to each individual. No one has one exactly like yours. Researchers have discovered that about a third of your microbiome consists of organisms that are common to other people, and the rest are uniquely yours. This is your own custom-made defence system, as unique as your fingerprint.
The Body’s Defence Systems
The microbiome is an important part of the body’s defence system. It has three parts:
- The first defence system is the skin, where colonies of beneficial bacteria provide a barrier to the entry of pathogens.
- The second defence system is the mucous membranes, home to a different set of organisms. These spring into action when a pathogen is inhaled or swallowed, for example when you inhale a cold or flu virus.
- The third defence system is also the largest: it resides in the gut; researchers believe that 80% of the immune system comes from the microbiota of the gut. This collection of organisms is so numerous that it can weigh up to two kilograms!
- Gut microbiota don’t just defend against pathogens. Another of their functions is enabling the breakdown of food into useful nutrients, for both you and them. They produce enzymes that aid in digestion, anti-inflammatory agents, and help to keep the skin supple so it doesn’t crack and allow pathogens to enter.
HOW THE MICROBIOME AFFECTS YOUR HEALTH
Researchers now link a healthy microbiome with a healthy weight. It appears that an unhealthy microbiome could lead to obesity. Researchers conducted among twins, with one twin being overweight or obese, and the other being a healthy weight. There was a significant difference between their microbiomes, and when given to mice, the microbiota from the obese twin led to weight gain, while the microbiota from the leaner twin did not. Researchers believe that this is because some obese people have organisms in their microbiomes that allow the absorption of excess calories.
- A study conducted in Malawi involving twins and mice showed promising evidence to explain why some children in a family suffer from malnutrition while others do not: it comes down to the microbiome. The microbial composition differed widely between members of the same family.
- Changes in the microbiome have been linked to many inflammatory diseases, including allergies, asthma and inflammatory bowel disease. And lower microbiome diversity has been linked to an increased risk of some cancers.
- Signals from the gut microbiota affect blood pressure, and the microbiome can also influence how well the body metabolizes or responds to some prescription medications.
- There is a close connection between the gut and the brain. Researchers now know that there is a link between poor microbiome health and autism, depression, and other serious mental illnesses such as Alzheimer’s disease and schizophrenia.
HOW TO CARE FOR YOUR MICROBIOME
Researchers make frequent discoveries about the role of the microbiome in health. It is one of the most rapidly evolving fields of medical knowledge and there is much still to learn. However, from what we already know, there are definitely things we can do to look after our microbiomes, and ensure good health for the future. These things include:
- Add fermented foods to your diet, such as kimchi, sauerkraut, yoghurt, and pickled veggies. These “living foods” are bursting with the goodness of beneficial microorganisms to boost your microbiome. They can be found at health food stores, or you can quite easily make your own.
- Increase the fibre in your diet. A well-fed microbiome thrives on healthy, high fibre foods.
- Although washing hands before meals and after using the toilet are hygiene rules that are set in stone, relax the regime a bit. Playing in the dirt is good for kids – as long as they wash their hands in soap and warm water afterwards.
- You can take a probiotic supplement – do some research on which brand offers the greatest diversity and represents the best value, as they differ widely.
- If you are a new mum, and it’s at all possible, breastfeed your baby. The value of breastfeeding in the development of a healthy microbiome cannot be underestimated.
Avoid the Microbiome-Busters
- Avoid antibiotics unless absolutely necessary, and when you do need to take them, do so for the shortest time possible. They harm the microbiome and repeated use will leave it in a weakened state.
- Avoid processed food, junk food, and food with additives such as preservatives, artificial colours and flavours, and other added chemicals. These will knock out the good bacteria, allowing the bad bacteria to flourish. However, as with all good things, moderation is the key.
- Avoid sugar and sugary foods. Harmful microorganisms LOVE sugar, especially the likes of candida. A diet high in sugar will have them happily out of control, causing chaos with the body and your health.
- Increase the fibre in your diet. A well-fed microbiome thrives on healthy, high fibre foods.
- Avoid using antibacterial handwash, and avoid sterilizing or wiping every surface with antibacterial wipes. These take out the good bacteria in your environment as well as the harmful ones.
Candida Symptoms
Although candida begins with a beneficial function in small amounts (aiding digestion and nutrient absorption), an overgrowth causes problems. Some of the common symptoms include fungal nail infections or athlete’s foot. It can also cause digestive issues such as bloating, constipation or diarrhoea. Autoimmune disorders such as Hashimoto’s thyroiditis and scleroderma are another indication of an unhappy microbiome. Brain fog and difficulty focusing, skin issues such as eczema and hives, mental health issues such as depression, irritability and mood swings, vaginal and urinary tract infections, severe seasonal allergies and itchy ears, and strong cravings for sugar and refined carbohydrates. These symptoms indicate a microbiome that’s out of balance.
THE BOTTOM LINE
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It’s impossible to estimate the value of breastfeeding.
The bottom line is: you are not just eating for you, but also for your microbiome. When you develop an awareness that everything you put into or on your body will have an impact, you will find yourself making better choices that will lead towards good health rather than away from it. Look after your microbiome now, and reap the benefits in future good health!
Sources: http://www.prescript-assist.com/intestinal-health/gut-microbiome/
http://genomemag.com/change-your-microbiome-change-yourself/
http://learn.genetics.utah.edu/content/microbiome/
http://www.mindbodygreen.com/0-8376/10-signs-you-have-candida-overgrowth-what-to-do-about-it.html
http://wholehealthchicago.com/2013/05/27/the-care-and-feeding-of-your-microbiome/