Your microbiome

The microbiome refers to the vast community of microorganisms—such as bacteria, viruses, fungi, and other microbes—that live on and inside the human body since birth and are transferred vertically. While all body sites are colonised with microorganism, the majority of our microbiome exists in the gastro-intestinal tract, particularly important to us is the small intestine, and it plays an essential role in many aspects of health. You inherit your gut bacteria from your mother. Thankfully there are many ways to improve your gut microbiome, if you did not have a good start or did other harmful things to these invaluable organisms we play host to.

How the Microbiome Works:

1. Digestion and Nutrient Absorption: The microbes in your gut help break down complex carbohydrates, fibre, and other nutrients that the body can't digest on its own. They also synthesise certain vitamins (like B vitamins and vitamin K) and short-chain fatty acids that help maintain gut health.

2. Immune System Regulation: Your microbiome plays a big role in training and regulating your immune system. It helps distinguish between harmful invaders (like pathogens) and harmless substances (like food or the body’s own cells). A balanced microbiome supports a strong, well-functioning immune system and helps prevent chronic inflammation.

3. Metabolism and Weight: The gut microbiome also influences metabolism and may play a role in conditions like obesity, diabetes, fatty liver disease, some cancers like colon cancer, and even heart disease. Some microbiota are more efficient at extracting energy from food, potentially influencing body weight.

4. Mental Health: There's a connection between the gut and brain known as the gut-brain axis. The microbiome can produce neurotransmitters (like serotonin) and other molecules that affect mood and mental well-being. Imbalances in the microbiome have been linked to conditions like anxiety, depression, and even neurodegenerative diseases.

5. Barrier Function: The microbiome helps maintain the integrity of the gut lining, which acts as a barrier to prevent harmful substances from leaking into the bloodstream. A healthy microbiome prevents conditions like leaky gut, which can trigger inflammation and immune system dysfunction.

Microbiome and Healing:

When it comes to healing—whether from illness, injury, or inflammation—the microbiome plays a key role in supporting recovery. Here's how:

• Inflammation Regulation: Chronic low-grade inflammation is linked to many diseases. A balanced microbiome can help regulate inflammation by promoting the production of anti-inflammatory molecules. This can aid in healing processes in conditions like autoimmune diseases, inflammatory bowel disease (IBD), and even arthritis.

• Wound Healing: A healthy microbiome, particularly in the gut, can help provide the necessary nutrients and immune response needed for wound healing. The microbiome can also influence how the body responds to infections, reducing the likelihood of infections becoming severe.

• Gut Health and Recovery: If your microbiome is out of balance (a state called dysbiosis), it can impair the gut's ability to heal itself, which can interfere with the healing of any inflammation, infection, or damage to the digestive system. Restoring balance to the gut microbiome—often through diet, probiotics, or other interventions—can improve gut health and support faster healing.

• Antibiotic Recovery: After taking antibiotics, which can kill both harmful and beneficial bacteria, replenishing the gut microbiome with good bacteria can help restore balance and prevent infections or gastrointestinal issues (like diarrhea). This helps the body heal more effectively after an antibiotic course.

Ways to Promote a Healthy Microbiome for Healing:

1. Diet: A diverse, fibre-rich diet (with lots of different coloured fruits, vegetables, whole grains, legumes) promotes a healthy microbiome. Fermented foods like yogurt, kefir, kimchi, and sauerkraut introduce beneficial bacteria into your system.

2. Probiotics: Taking probiotics or eating fermented foods can help reintroduce beneficial bacteria into your gut, especially after antibiotics or periods of poor diet.

3. Prebiotics: These are foods that "feed" the beneficial bacteria in your gut. Examples include garlic, onions, leeks, asparagus, bananas and fibre from veggies. Yacon is a particularly good prebiotic food.

4. Avoid Overuse of Antibiotics: Antibiotics can disrupt the microbiome, so they should only be used when necessary and prescribed by a healthcare professional. Always feed the gut if you need to take antibiotics.

5. Stress Management: Chronic stress can harm the microbiome and impair the body’s ability to heal. Managing stress through relaxation techniques, exercise, or therapy can benefit gut health.

6. Sleep: Adequate sleep supports overall health, including the balance of the microbiome. Lack of sleep can negatively affect gut health, which in turn can impact healing.

In essence, a balanced microbiome is crucial for many aspects of health, including the body’s ability to heal effectively. Its role in immune function, inflammation, nutrient absorption, and even mental health makes it a cornerstone of recovery from a wide variety of health issues.

Here is a bit of extra reading for those nerds among us, who likes to see the research:

Livingstone et al. International Journal of Behavioral Nutrition and Physical Activity (2021) 18:70 https://doi.org/10.1186/s12966-021-01136-5