You may have heard the term “microbiome” in relation to your skin or gut health, but what does it really mean? Simply put, the human microbiome is the collection of beneficial bacteria present in our bodies and on our skin – and there are billions of them working every day in our favor.
These “good” bacteria are most beneficial to the immune system and gut health. You can think about your body as an ecosystem; the microbiome must remain in a balanced state so that disease does not occur.
In recent years, microbiome research has greatly increased and researchers have discovered the crucial role that these bacteria play in ensuring a strong immune system. Now, scientists are researching the role that a balanced microbiome might play in various conditions, like this 2019 study, which shows that an imbalanced nasal microbiome may contribute to chronic sinusitis.
Furthermore, research has determined that each person has a unique microbiome, almost like a unique fingerprint. As such, the microbiome makeup can contribute to body type, body weight and even predisposition to diseases. For example, males and females have different microbiomes, and so do premenopausal and postmenopausal women.
Most of us have been taught that all bacteria are bad, but in reality, good bacteria boost immunity, balance the digestive system, keep brains running and balance hormones.
Digestion and the Microbiome
Most of the bacteria in the human microbiome reside in the digestive system. Some scientists proclaim that as many as 90 percent of diseases are traced back to gut health. Poor gut health can contribute to conditions like leaky gut syndrome. It starts with an unbalanced microbiome, which in turn means that the intestinal lining is not being protected by these bacteria. Foods like sugar and glutens are inflammatory and wreak havoc on the unprotected lining. Over time, the lining tears and toxins leak through, creating disease states.
Several decades’ worth of research shows a clear link between an individual’s microbiome and digestion, body weight and metabolism. In short, the microbiome determines obesity; it readily responds to diet in ways that impact the metabolism and the onset of metabolic conditions like obesity and liver disease, but once again, scientists do not fully understand the causes behind it.
In studies where scientists have changed the gut bacterial strains, significant body weight changes occur after a few days. Lean mice that receive a gut microbiome transplant from fat mice will gain body fat even without eating more food because the microbes determine things like fat storage and hormone production.
Dietary choices also play a key role. Researchers studied 60 mammalian species, including humans, and found that microbiomes greatly differed depending on the species’ diets. In humans, gut health determines how your intestines will extract nutrients from food and whether your body will store fats.
Imbalances in the gut microbiome (called dysbiosis) cause the development of autoimmune diseases; a growing body of literature cites evidence for this, although researchers are still studying the exact mechanisms behind the trigger.
Here’s the problem with processed foods and refined carbohydrates like sugar and starches. These foods are quickly absorbed by the small intestine – so quickly, in fact that the microbes don’t even have time to aid digestion. However, the microbes are “hungry” so unfortunately they begin digesting the cell lining in the intestines, and over time it causes leaky gut. When particles of food leak through, the immune system attacks them as a foreign invader. Over time, inflammation leads to autoimmunity.
You have likely often heard that it is critical to lower your overall level of inflammation, and now you know why. But how do you do it?
The 4Rs of Functional Medicine
Because your diet plays a central part in how healthy your microbiome really is, you may have to change your diet. American diets are filled with processed sugars and processed foods. Combine that with the overprescription of antibiotics, and most of us are walking around with unhealthy gut bacteria.
In functional medicine, the 4R regimen can establish better gut health; the 4Rs stand for Remove, Replace, Reinoculate and Repair.
First, you must remove foods that promote inflammation, like refined vegetable oils, dairy products, refined sugars and trans fats
Next, replace the inflammatory foods with natural foods that lower inflammation and increase beneficial gut bacteria. Foods high in antioxidants can reduce the damage caused by leaky gut. Try to have a diet with fresh vegetables, whole fruits, natural herbs, fish high in omega-3 fatty acids, healthy fats and ancient grains. You can even have dark chocolate and red wine – in moderation.
Reinoculate your gut by taking a good, high quality probiotic, and finally, repair your gut by living an overall healthy lifestyle and minimizing stress.
The good news is that you can influence your own microbiome by eating the right foods and following all these other tips. Your diet, your sleep and your stress level all contribute to the state of your microbiome. Remember – you are the biggest shaper of your microbiome, so treat it right!
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