The Human Gut Microbiome

How does it affect our overall health?

The microbiome is like a bustling city in our guts, filled with countless bacteria. To give you an idea of how many, imagine if we weighed them all — it would be about 2-3 kilograms, like a medium-sized watermelon or a small dog. These tiny beings vastly outnumber our own cells. Our bodies have 30-40 trillion cells, but the microbiome has much more, 100 trillion to 1 quadrillion microbial cells.

Is this significant? You might wonder? Well, let's dive into what the microbiome of bacteria actually does. While the answer is intricate, I'll strive to provide a straightforward overview in this newsletter.

Picture the Amazon rainforest, known as the "lungs of the world.". The rainforest provides medicine, oxygen, and more.

The microbiome is like the rainforest of your intestinal tract. Scientists have only scratched the surface, but the research seems promising. The bacteria in the intestinal tract produce many products and factors that have far-reaching implications for our body.

The very synced symbiotic relationship between the human body and the microbiome takes shape after we are born. Different things affect the bacteria in your gut, like how you were born, what you eat, if you had pets, and your family's bacteria.. The list could go on.

What exactly does this rain forest of bacteria do? I think the real question is what does it not do?

1. Brain gut access

Nerve bundles are present throughout the intestinal tract wall. The brain and the intestinal tract bacteria have direct communication channels. Bacteria can create neurotransmitters that link directly to the brain for two-way communication. Gut bacteria produce half a dozen psychoactive compounds and neurotransmitters. The impact of these neurotransmitters can be beneficial to wellbeing, mood, and mental clarity. We know there is a link between depression and anxiety to a poorly functioning microbiome.

2. Digestion

A healthy microbiome ensures quality digestion. Especially when we consume high-fiber foods. It assists with the absorption of essential vitamins and minerals.

Vitamin K for example, is made by specific bacterial strains as menaquinone. The body absorbs it and sends it to the liver. Needed for clotting.

The gut microbiome ferments fibers in food and makes short-chain fatty acids. Eg. Butyrate has anti-inflammatory properties and supports the health of the intestinal lining.

3. Immune system support

A diverse, healthy microbiome trains and regulates the immune system. It distinguishes harmless molecules from potential threats. It prevents harmful responses (food allergies) and promotes beneficial responses to harmful pathogens.

4. Inflammation regulation

The gut microbiome is involved in modulating inflammatory responses throughout the body. A balanced microbiome helps prevent excessive inflammation, which is associated with various chronic diseases.

As an example, Type II Diabetes (DM) causes an imbalance in the microbiome, leading to an increase in harmful organisms. Harmful organisms produce LPS, a component found in certain bacteria cell walls..

Elevated levels of LPS can lead to metabolic endotoxemia, triggering an inflammatory response. In DM, chronic low-grade inflammation is a key factor with insulin resistance and metabolic abnormalities. Dysbiosis exacerbates this state, leading to a viscous cycle of chronic inflammation.

5. Improves metabolism and weight regulation

Certain gut bacteria are associated with obesity and metabolic disorders. In animal model research done with mice, they transplanted the microbiome of lean mice into overweight mice. They found the overweight mice to lose weight because of the microbiome transplant.

6. Hormone regulation

The gut microbiome may play a role in regulating the body's circadian rhythms. Some studies suggest that the gut microbiome might influence thyroid function. The gut microbiome can play a role in estrogen metabolism.

How can we improve our gut health? According to research, biodiversity seems to be the direction which leads to improved gut health. What does this mean? We want a diverse population of varying beneficial bacteria.

How to maintain a healthy gut microbiome

1. Get 7-8 hours of quality sleep: Disruptions in the gut brain axis from poor sleep break down communications between the brain and gut. These disruptions may lead to microbiome alterations associated with obesity and weight gain.
2. Hydrate: Hydration is essential for nutrient absorption and overall health..
3. Don't overuse antibiotics: They can kill helpful bacteria and weaken the body's defenses against harmful germs. It may also lead to digestive issue which can cause diarrhea and bloating.
4. Avoid processed Foods: You can safeguard your body's beneficial bacteria by avoiding processed foods which may lead to an increase in sugar-feeding bacteria. Processed sugars also lead to leaky gut, which is a disruption in the intestinal barrier; processed sugars lead to insulin resistance and metabolic syndrome.
5. No Artificial sweeteners: They can affect the nutrient processing and metabolite, thus it is best to avoid them.
6. Eat more fiber: High-fiber diet enhances microbial diversity
7. Take Probiotics: Probiotics produce healthy metabolites like short chain fatty acids, vitamins and bio active compounds which are beneficial for overall health. Examples include yogurt (minus added sugar), Kefir, sauerkraut, Kimchi, fermented pickles, Tempeh and Kombucha.

Balancing the Microbiome for Well-Being

The microbiome is proving to be an important part in the complete picture that is our body. Like most beneficial health outcomes within our reach, there is never just one cure-all. Several factors play a role in balancing the health of the human body. To fully realize the potential of our body and microbiome relationship, we should maintain our microbiome forest..