If you wake up one day and feel as though it’s difficult to carry yourself out of bed, perhaps you’re exhausted beyond measure and want everything to simply stop. In such an unpleasant scenario, this is what I want you to remember no matter what; there are trillions of tiny cells inside your body, making their best efforts to keep you alive and running. If nothing anything, you need to take on this seemingly arduous day for these tirelessly working cells and microbiomes, until you find a reason.
Wait, what? Microbiomes? Why would you want me to stay alive for the sake of some bacteria? That is what went through your head when you read this, right? Well yes, I do want you to acknowledge and credit microbiomes, but I’m not exactly referring to the bacteria that gave you a food poisoning last summer.
Confused? Fret not, I’m going to explain every detail to you, and you’ll most likely agree with me by the end of this read as well. So, buckle up, we’re going to learn about microbiome today!
What Is a Microbiome?
This, I believe, is the perfect place to start from before we get into all the thorough details. Now, if you’re a biology major or a ‘doctor to be’, you’re probably already pretty well aware of this, but for those who do not have a biology related background, allow me to explain.
Basically, microbiome is a term that envelops within itself the genome (genetic information) of all organisms. The microbial cells along with their genetic information are a part of us from the moment of birth, contradicting the popular opinion that it develops later on in life.
Microbiome successfully influences several body mechanisms ranging from simple functions to those that are equally complex, taking up the space of a major composition. A few examples of these mechanisms include, strengthening the immune system, aiding the process of digestion and homeostasis. Not too surprisingly, health researchers and experts have suggested that the human microbiome, because of its significance, may even be considered an entire organ on its own. It wouldn’t be wrong to say that microbiomes indeed play a non-negligible role in keeping us alive.
A single microbiome contains, give or take a few, a hundred trillion microbes and they live in the gut/large intestines. The rest of those that are left without a home make our skin genitals and other parts of the body their residential areas. Another awe-striking fact to add to your knowledge of microbiomes is that the human body contains ten times as many microbial cells as it contains human cells. If you hadn’t already made a rough estimate, you can probably judge the epitome of the importance of microbiome now.
What Is the Composition of a Microbiome and How It Can Be Disrupted?
Before we begin to make sense of this, let’s get this misconception out of way; the host genome is stubborn to any change, and therefore remains constant throughout. On the other hand, the microbiome itself is subjective to change.
What is it that causes a microbiome to change its composition? Gut microbiome can change because of many factors for instance, age and diet of the person, physical activity and several other external factors like the intake of antibiotics. However, studies show that the stages causing most change in it are that of childhood and birth/infancy. Everything ranging from the mode of delivery to the nutritional value of a child’s mother and antibiotics plays a role in the development of human microbiome. You may be wondering, how is this varying composition of any importance? That it is because this change is directly proportional to your overall health and how easily you may fall prey to diseases of all sorts.
Lastly, a variety of unhealthy foods may also be the reason behind disruption in gut microbiomes. A handful of such eatables are mentioned below.
- Fried foods (chicken strips, French fries, and fried potato croquettes etc.)
- Processed foods
- High salted and fatty meat
- Starchy vegetables (corns, peas and white potatoes etc.)
- Dairy products (in excess)
- Fish that is high in mercury content
Having discussed that, let’s have a look at what the microbiome actually contains. Primarily, your common human microbiome comprises of viruses, fungi, archaea and most importantly, bacteria. Little to no research has been conducted concerning the presence of viruses and fungi, but as far as bacteria is considered, don’t even get me started! The gut microbiome has up to an estimate of 1000 species of varying bacteria. A few examples of these bacteria are phyla, sneathia, pseudomonas and several others we probably can’t spell correctly for the life of us.
The Good Microbiomes
What crosses your mind when you think about the word’s virus and bacteria? Probably the pandemic, a lot of bed rest, tasteless food, aching body and everything unpleasant. And honestly, I don’t blame you! When I got to learn about the composition of microbiomes, I too was pretty puzzled at knowing that I contain viruses within myself. I mean, aren’t they supposed to be the bad guys? But then reality kicked in and I realized, reality isn’t all black and white, a solid part of it is grey too, and these microbiomes exist in that grey part.
Yes, viruses make us sick over our stomach and we don’t want anything to do them, but there are good microbes as well. As we previously discussed, the existence of these viruses (and bacteria etc.) inside our gut microbe assist the proper functioning of our body. Consequently, they are not the god forsaken germs you assumed them to be, don’t judge a book by it’s cover. Some random bacteria might act like a nuisance, but such an unfortunate happening has almost negligible probability, so there’s nothing for to worry about. If anything, we as human beings, should be thankful to these microbiomes.
The Good Microbiome and Its Role in Keeping You Healthy
Now that we are conscious of the purpose of human microbiome, its existence as well as its composition, let’s get down to talking about the real deal – what does it have to offer you? To answer this question, I am going to identify and explain many positive additions (and at times, negative ones) it makes to our healthfulness on a daily basis.
Digestion of Fiber
Recent research studies conducted to judge the capabilities of the good microbes show that it aids the digestion of fiber. Had this not been the case, it probably wouldn’t have been possible for us to actively inculcate fiber rich foods in our diet, which are undoubtedly a human necessity. Fiber greatly improves your overall gut health and relieves you of any potential indigestion. A number of other benefits dietary fiber brings include, prevention of weight gain, countering of blood sugar levels, lowers cholesterol levels and decreases your vulnerability to several heart diseases.
Influences the Working of Your Immune System
Now this might come across to you as a surprise (it sure did to me!), but your gut microbiome has a say in how your immune system deals with any threat to your wellbeing. It can develop communication with the immune cells in your body and direct them regarding how they respond to a viral infection or pesticide.
I know this might seem like your gut microbiome is trying to sabotage your life, but I promise you, it is all in good will!
May Cause Sudden Weight Gain/Loss
Before we get deeper into the classification of how microbiomes affect your body mass, let us make a prerequisite clear; microbial imbalance (more bad microbes than good ones or vice versa) in the gut (or any other organ both internal and external) can cause your body to act up and fall sick. This phenomenon, taking place in the gut, is termed as ‘dysbiosis’.
Moving further ahead, once dysbiosis takes place it can cause you to gain an unhealthy amount of weight. You keep trying to lose a couple of kg’s through strict diets and a punctual exercise routine, only for it to seemingly end up in vain. If this seems like a scenario you’re familiar with, you might want to check up with your doctor for microbial disbalance or dysbiosis
However, before you ring up your doctor know that dysbiosis comes accompanied with other unpleasant symptoms as well. For e.g., bloating, gas, fatigue, indigestion, heart burn and trouble urinating. Although, dysbiosis may take a couple of days to wear off after the right medications, but it’s nothing a healthy diet can’t fix.
Inflammatory Bowel Disease (IBD)
IBD is partially caused by dysbiosis as well. It is observed that patients suffering from inflammatory bowel disease have a different composition of microbiomes in the gut as compared to the microbial composition of healthy individuals. To be more precise, patients of IBD have a lesser quantity of Firmicutes and Bacteroidetes and a more than usual abundance of Proteobacteria (all of which are bacteria in the gut microbiome). Inflammatory Bowel Disease has symptoms quite similar to indigestion and other usually occurring digestive issues.
If left untreated, the bowel disease can further lead to health complications like leaky gut syndrome etc.
Improves Heart Condition
Let’s get back on the positive track with the advantages gut microbiome brings to your cardiac muscle. The gut microbiome was credited to be a nuisance before investigations and research studies were carried to promote their positive role. One of such studies let health experts to the interesting finding that these good microbiomes regulate your cholesterol levels. Namely, lactobacilli (a bacteria found in the gut microbiome) is applauded for helping reduce increased levels of cholesterol and keeping one’s cardiac health in check, especially when taken as a probiotic.
Moreover, since there are two sides to every story, it is proven that a few numbered unhealthy types of bacteria in the microbiome may have a hand in leading to the aggravation of any pre-existing heart or blood problems.
Diminishes Risk of Diabetes
Primarily, your regular heroic gut microbiome manages blood sugar levels, which can influence your day-to-day life greatly. However, had it not been for the gut microbiome blood sugar levels can lead to diabetes (type 1 and type 2) in the long run. This was proven by a research conducted on a sample of children with type 1 diabetes. It was observed that before the diagnosis of diabetes, there was a rapid decrease in the variation of bacteria and an increase in harmful species of bacteria, all within the gut microbiome.
Symptoms of type 1 diabetes are as follows.
- Excessive thirst
- Blurry eyesight
- Chronic fatigue
- Weight loss/weight gain
- Numb hands and feet
Concludingly, if you aren’t a patient of type 1 or 2 diabetes, you sure owe your gut microbiome a pat on the back!
How To Provide Strength to The Human Body Microbiomes?
Alike all other parts and organs of the human body, gut microbiomes require a good amount of maintenance as well. Body microbiomes can be strengthened and benefitted from up to their true potential through these ways.
- Have only a limited intake of sweeteners (particularly, artificial ones)
- Inculcate whole grain foods in your dietary regimen
- Try to adopt a 70% plant-based diet (trust me when I say, you won’t regret it)
- Avoid taking antibiotics unless there is no other alternative
- Feed on probiotic supplements and prebiotic foods
- Follow a microbial diet plan
- Get adequate amount of sleep
- Try to exercise on a regular basis
Remember, it is always difficult to take an initiative, but once you are past that stage, you’re almost invincible! At the end of day, you are what you eat.
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