The Microbiome Revolution: How Gut Health Affects Everything

The human body contains trillions of microorganisms, which together form highly complex ecosystems that influence nearly every aspect of health and disease. This inner universe — called the microbiome — has emerged as perhaps the most exciting frontiers in health and medicine. But these microscopic residents are anything but passive, going far beyond the role of couch potatoes to subtly affect digestion, immunity, mental health and other aspects of health in ways researchers are only beginning to comprehend. The way we have turned today and tended to our microbiome is an almost seismic sea change of how we think about reaching and maintaining personalised good health way beyond our primitive notions about what to eat and what muscles or fat we need to grow or lose.

The Gut-Everything Connection

The gut microbiome acts as a relay station between various body segments, which has earned it the moniker “the second brain.” Through different biochemical channels, the microorganisms in the gut create neurotransmitters, affecting hormone production and immune responses. That’s also why digestive problems are tied in with conditions like depression, skin problems, and autoimmune disease.

The gut-brain axis is one of the most well-studied links, with research demonstrating that gut bacteria can impact anxiety, depression and cognitive function. Some bacterial strains secrete compounds that have a direct effect on the chemistry of the brain, while others impact the release of stress hormones and of markers of inflammation.

Influences And Is Influenced By Your Microbiome

There are many factors that combine to have an influence upon the composition and fitness of your internal microbial community:

• Quality of diet: Fiber-rich foods feed good bugs, whereas processed foods tend to feed bad bugs 

• Antibiotic use: These can unbalance bacteria, occasionally taking months to restore 

• Stress: Chronic stress can alter the variety and number of bugs in your belly 

• Sleep habits: Low-quality sleep can negatively affect the composition and function of bacteria 

• Exercise routines: Regular physical activity promotes growth of good bacteria as well as diversity 

• External exposures: Chemical and air pollution as well as the use of chemical-containing home- and body-care products can affect your microbial health

The correlation between lifestyle and health of an individual's microbiome shows just how closely related our daily decisions are to the long term state of our health. Even seemingly unrelated actions can set off cascades of effects — stress associated with action, say, NBA gambling, can change the composition of gut bacteria and that can affect mood regulation, which in turn alters decisions.

Practical Actions to Promote Microbiome Wellbeing

You don’t need fancy supplements costing hundreds of dollars or a radical reinvention of your diet. Begin by increasing fiber in your diet via vegetables, fruits, legumes and whole grains. These foods act as a fuel for healthy bacteria, enabling them to flourish and outcompete harmful strains.

Yogurt, kefir, sauerkraut, and kimchi are fermented foods that add healthy bacteria to your system. But more important than the amount of fiber is the consistency: Small daily doses are more effective than the occasional large helping.

Stay on top of stress via mindfulness, yoga, or other relaxation methods, as chronic stress shuts down the balance of bad bacteria. Focus on high quality sleep as many of the good bacteria in our guts follow a circadian rhythm and need good down time to thrive.

Wrapping Up

The microbiome revolution is a new way of thinking about the link between human health and living things on and in our bodies, but not the only one. As science is developing, we are learning that gut health effects far more than just digestion. By making good decisions related to diet, stress management, and lifestyle, you can actively support trillions of tiny allies working to keep you healthy. It should be noted that achieving a healthy microbiome is a slow and steady marathon, not a quick fix, but the effects extend to every inch of your body and mind.