Microscopic Bugs, Macroscopic Impact: The Human Microbiome

The human microbiome has been a rapidly evolving entity in science and medicine over the past 20 years. This collection of living (and non-living) organisms consists of 10-100 trillion symbiotic microbial cells, their genetics, and the products of their metabolism within a specific microenvironment. The human body is literally covered inside and out with tiny bugs. Although microscopic and invisible to the naked eye, these microbes live in your hair, on your face and skin, inside your mouth, and even in your lungs. For females, the vaginal microbiome plays a major part in reproductive and urinary health. However, the largest population of microbiota by far, live in your gut, primarily the large intestines. Within the tiny universe of the human microbiome, there is quite a diverse community. Bacterial species make up most of the residents, but your microbiome also contains viruses, fungi, archaea, and even parasites. All existing as part of a normal and balanced ecosystem.

Most individuals are unaware of the role their microbiome plays in health. There are well known and researched associations discussing  microbiome status and conditions related to the skin, autoimmunity, metabolic disease, obesity, GI disorders, neurodegenerative diseases, cardiovascular issues, and even mood and mental health. Our tiny bug friends play a role in energy homeostasis and metabolism, nutrient digestion, gut barrier defense, immunologic instruction, skin maintenance, neurodevelopment, infection protection, blood pressure modulation, blood sugar control, neurotransmitter balance, mood regulation, etc, etc. The list truly does go on and on. The microbiome makes its vital contributions by living in balanced ratios with plenty of biodiversity.  When it comes to the microbiome, diversity is key. Signs of a microbial imbalance or dysbiosis can manifest as digestive issues like gas, bloating, or diarrhea/constipation, sugar cravings, fatigue, headaches, skin rashes, joint and muscle pain, brain fog, sleep disruption, and much more.

The good news is there are plenty of ways to support your microbiome to take advantage of all it’s health benefits. One apparent way of keeping your microbiome robust is avoiding excessive or unnecessary uses of antibiotics. Antibiotics should absolutely be used when needed, however it is important to know they will impact your microbiome friends as well. It may be beneficial to take a probiotic supplement before, during, or after your course of antibiotics (separate probiotics and antibiotics by at least 2 hours). Other agents that will negatively impact your microbiome are chronic NSAID use, excessive sugar, drugs and alcohol use, processed foods, color dyes and other synthetic food additives, smoking, lack of physical activity, uncontrolled stress (mental, emotional, physical), poor sleep, low vitamin D, low protein and low fiber intake, and exposure to environmental toxins like microplastics, fragrances, and heavy metals. 

Mitigating the aforementioned offending factors are important for keeping your gut bugs happy. There are also ways to directly feed, grow, and diversify your microbiome. A diet bountiful in fiber, resistant starch, fermented foods, and polyphenols are keystone in keeping your microbiome strong and sharp. These components can be found in foods like whole grains, oatmeal, psyllium husk, legumes, nuts, and seeds. Good sources of prebiotics and polyphenols which directly feed the good guys in your gut are found in colorful fruits and vegetables (eat the rainbow), green tea, cacao, pomegranates, berries, and grapes. Fermented foods are products that have been cultured to include live strains of probiotic bugs. Including 5-7 servings of fermented foods per week is a good goal. Common fermented foods to give a try include sauerkraut, kimchi, kombucha, miso, tempeh, probiotic yogurt, kefir, cultured cheese, and natto.  

While diet is the most crucial factor in microbiota health and function, there are also lifestyle habits that can be done to support your microbiome. Spending more time outdoors is simple yet very effective in supporting your microbiome. Gardening outside and landscaping give you bonus microbiome points. Also feel free to walk barefoot in the grass once in a while. Other high yield lifestyle factors include getting quality sleep (7-9 hours ideally), managing stress, practicing deep breathing, and engaging in regular physical activity like yoga, weight training, or dancing. Research has also shown that living with a significant other and having pets can improve your microbiome status. 

The health of your microbiome can directly reflect the health of you. Making small changes over time will enhance your microbiome balance and diversity, which may be exactly what’s needed to help improve your vitality and health.