Building up the microbiome: how does it work?
Trillions of bacteria protect our body from invaders. But they don't just protect us, we can also do our bit to protect them - with some simple tips.
What is a microbiome? - A comprehensive introduction
The microbiome is a fascinating and highly complex network of microorganisms that live in and on our bodies. It includes not only bacteria, but also fungi, viruses and other tiny creatures that together perform a variety of crucial functions for our health. When we talk about "building the microbiome", the focus is often only on the gut. It is easy to forget that the microbiome is distributed throughout the entire body and plays an integral role there.
Microbiome: the diversity of microorganisms in our body
The microbiome is the totality of all microorganisms that occur on and in our body. It consists of hundreds of species of bacteria and numerous other microorganisms. These microorganisms live in a symbiotic relationship with us and perform numerous tasks that ensure our survival. Although they are extremely small and invisible to the naked eye, they represent a greater number of cells than the body's own cells - a fact that illustrates the immense importance of these microbes.
Where microbes live everywhere: The spread of the microbiome
Microorganisms can be found almost everywhere on our bodies, especially on surfaces that are in contact with the outside world. These include the skin, the intestines, the mucous membranes in the mouth, nose, throat, genitals and even the respiratory tract. Each of these body regions is home to a unique community of microbes that are specially adapted to the respective environment.
Gut: The gut is the center of the microbiome and is home to the greatest diversity and number of microorganisms. An estimated 100 trillion bacteria live here, making the microbiome one of the largest and most active "organs" in the body.
Skin: The skin is the largest organ in the human body and is home to a large number of microbes that play an important role in protecting against harmful environmental influences. These microbes help to keep the skin barrier intact and ward off harmful pathogens.
Mucous membranes: The mucous membranes in the mouth, nose and genitals also provide a home for numerous microorganisms. These microbes are crucial for maintaining the local balance and protecting against infections.
The essential functions of the microbiome
The microbiome is much more than just a collection of microorganisms; it is a dynamic, interactive system that is closely linked to the human organism. It performs a variety of vital tasks, ranging from supporting the digestive system to regulating the immune system.
Digestion and nutrient absorption: One of the main roles of the microbiome is to support digestion. The microorganisms in the gut help break down complex carbohydrates that the human body could not break down on its own. They ferment fiber and produce short-chain fatty acids such as butyrate, which are essential for the health of intestinal cells.
Immune system: The microbiome is closely linked to the immune system. It helps to ward off harmful pathogens by acting as a barrier and suppressing the growth of pathogens. It also influences the development and function of the immune system by "training" immune cells and preparing them for potential threats.
Metabolism and hormonal regulation: The microbiome influences metabolism in many ways. It plays a role in calorie utilization and the regulation of body fat. It also produces metabolites that are involved in hormonal signals, which in turn influence appetite, glucose metabolism and fat storage.
Protective barrier: On the skin and mucous membranes, the microbiome helps to form a protective barrier against harmful environmental influences. It prevents the penetration of pathogens and maintains the microbiological balance necessary for healthy skin and mucous membranes.
Dysbiosis: when the microbiome gets out of balance
Dysbiosis describes an imbalance in the microbiome in which the protective, health-promoting bacteria are displaced by harmful microorganisms. This imbalance can have a variety of causes, including an unhealthy diet, excessive consumption of antibiotics, chronic stress and lack of exercise.
Causes of dysbiosis
Unhealthy diet: A diet rich in sugar, saturated fats and processed foods can promote the growth of harmful bacteria while crowding out beneficial microbes.
Antibiotics: While antibiotics can be life-saving, they destroy not only pathogenic but also beneficial bacteria in the gut, which can significantly impact the microbiome.
Chronic stress: Long-term stress can have a negative impact on the composition of the microbiome, as stress hormones weaken the intestinal barrier and promote the growth of harmful microorganisms.
Lack of exercise: Physical activity not only supports general well-being, but also promotes a healthy microbiome composition. A lack of exercise, on the other hand, can contribute to dysbiosis.
Consequences of dysbiosis
Digestive disorders: Dysbiosis can lead to bloating, diarrhea, constipation and other digestive problems, as the microbiome can no longer optimally fulfill its regulatory function.
Weakened immune system: As the microbiome plays a key role in the immune system, dysbiosis can weaken the body's defenses and increase the risk of infections and inflammatory diseases.
Metabolic problems and weight gain: A disturbed microbiome can have a negative impact on metabolism and increase the risk of obesity and metabolic disorders such as type 2 diabetes.
Mental health: There is growing evidence that gut dysbiosis can affect the brain and mental health. The so-called "gut-brain axis" concept suggests that an imbalance in the microbiome may be linked to depression, anxiety and other mental health disorders.
How you can specifically build and maintain your microbiome
A healthy microbiome is essential for well-being and disease prevention. There are several strategies to strengthen and balance your microbiome:
1. High-fiber diet
Dietary fiber is the food source for the microorganisms in the gut. It is found in vegetables, fruit, pulses and wholegrain products. Foods such as artichokes, onions, garlic, linseed and oats are particularly rich in prebiotic fiber. These promote the growth of beneficial bacteria such as bifidobacteria and lactobacilli, which play a key role in intestinal health.
2. Probiotic foods
Probiotic foods contain live microorganisms that can benefit the microbiome. These include fermented products such as yogurt, kefir, sauerkraut, kimchi, tempeh and miso. These foods can help to diversify the microbiome and restore balance, especially after a disruption such as antibiotic therapy.
3. Limit animal products and sugar
Animal products, especially those rich in saturated fats, can promote the growth of less beneficial bacteria and unbalance the microbiome. Similarly, sugar and refined carbohydrates can promote the growth of pathogenic bacteria and have a negative impact on the microbiome. Reducing these foods in favor of a plant-based diet can support the microbiome.
4. Stress management and exercise
Stress and lack of exercise can have a negative impact on the microbiome. Chronic stress changes the intestinal flora, which can lead to increased susceptibility to disease. Regular physical activity and relaxation techniques such as meditation or yoga can help to stabilize the microbiome.
5. Targeted use of antibiotics
Antibiotics can significantly damage the microbiome as they kill not only harmful but also beneficial bacteria. It is important to only use antibiotics when they are really necessary and to rebuild the microbiome after treatment through a targeted diet and probiotic foods.
The role of the microbiome in body weight
The microbiome has a direct influence on body weight and fat distribution. Numerous studies have shown that an unbalanced intestinal flora, i.e. dysbiosis, can increase the risk of overweight and obesity. This occurs through various mechanisms:
Nutrient utilization: a dysfunctional microbiome can impair the efficiency of nutrient utilization in the gut, leading to increased absorption of calories from food. Certain strains of bacteria are able to extract more energy from food and store it in the form of fat.
Inflammation: Dysbiosis can lead to chronic, low-grade inflammation, which has been linked to obesity and insulin resistance. Inflammatory processes in the gut can compromise barrier function and lead to a "leaky gut" situation, where harmful substances enter the bloodstream and promote systemic inflammation.
Hormonal influences: The microbiome influences the production of hormones that regulate appetite and metabolism, such as leptin and ghrelin. Dysbiosis can disrupt these hormonal signals, which can lead to an increased feeling of hunger and reduced satiety.
Maintaining a healthy microbiome through a balanced diet, regular exercise and stress management can therefore not only promote overall health, but also help to better control body weight and reduce the risk of metabolic disease.
Conclusion: The importance of a healthy microbiome
A healthy microbiome is crucial for many aspects of our health, from digestion to the immune system to body weight regulation. To build and maintain a healthy microbiome, it is important to eat a balanced, high-fiber diet rich in prebiotic and probiotic foods. At the same time, the consumption of sugar, refined carbohydrates and saturated fats should be limited and antibiotics and stress should be reduced as much as possible.
These measures can not only prevent dysbiosis, but also improve general well-being and health in the long term. The science of the microbiome is constantly evolving and future research is expected to provide even deeper insights into the complex relationship between the microbiome and health.