Wait, What? When Doctors Talk About a Healthy 'Microbiome,' Here's What That Actually Means
No conversation has dominated the health world in recent years quite like the one surrounding gut health. And if you’ve even casually looked into the best way to care for your gut, you’ve without a doubt come across the term “microbiome.”
Health experts often preach about the importance of having a healthy microbiome, but it can be hard to understand exactly what that means. Most people, for example, can’t point to a microbiome on their body. Explained here are details about what a microbiome actually is, why it’s important, and how to make sure yours is as healthy as it can be.
Related: Eat Your Way to a Healthier Gut—Here's What You Need to Know About Gut Health and Diet
What Is the Microbiome and Why Is It Important?
The term “microbiome” refers to a community of microorganisms including bacteria, fungi and viruses that live in a specific environment, particularly in the human body. The main microbiome health experts talk about is the gut microbiome, but there are different microbiomes in the body too. The skin, mouth, vagina, eyes, ears, and upper respiratory tract actually all have their own microbiomes.
All of these microbiomes are important for overall health. When there is an imbalance (for example, the amount of bad bacteria outweighing the good bacteria), this can cause a wide range of health problems. For example, if the ear microbiome experiences an imbalance, it can result in an ear infection. And an imbalance in the oral microbiome (AKA the mouth) has been linked to a higher risk of oral cancer.
However, there’s a reason why the gut microbiome is the most talked about microbiome. Hundreds, if not thousands, of scientific studies, have shown that the gut microbiome has a huge impact on overall health. The most obvious connection is with the digestive system; an imbalance in the gut microbiome can cause a wide range of digestive problems including constipation, bloating and diarrhea.
Scientists have also discovered that the bacteria in the gut microbiome play a crucial role in regulating our immune cells. An imbalance can greatly increase someone’s chances of getting sick. There is also a connection between gut microbiome imbalances and autoimmune conditions for this reason.
The gut microbiome is also directly connected to the brain. This means that all the bacteria and fungi in our gut play a role in our mood as well as cognitive function. In fact, researchers have found a direct link between gut microbiome imbalances and dementia.
Related: This Is the Top Habit Destroying Your Gut Health, According to an Integrative Medicine Doctor
How To Support Your Gut Microbiome
As you can see, microbiome health is crucial—particularly when it comes to the gut microbiome. So how can you keep yours in tip-top shape? First, if something feels “off,” it’s important to see a healthcare provider so you can treat the underlying issue. Signs that you may be experiencing a gut microbiome imbalance include digestive problems, fatigue, unexplained weight gain or weight loss, sleep issues, skin rashes or allergies, and sugar cravings. It can be tricky to find out exactly why your gut microbiome is imbalanced, which is why working with a healthcare professional is key. For example, it may be due to a food sensitivity or allergy, or it could be caused by an autoimmune condition.
Eating a wide range of nutrient-rich foods is another way to support a healthy gut microbiome. This ensures that the bacteria in your microbiome is diverse and beneficial. Fiber-rich foods and probiotic-rich foods are especially good for the gut microbiome while highly processed foods contain bad bacteria, which can lead to an imbalance.
Stress can also negatively impact the gut microbiome. Research has shown that you can alter your gut microbiome (for the better) simply by taking a few deep breaths—it’s that powerful! Finding ways to manage the stressors in your life will positively impact your gut microbiome, which will then positively affect your entire body.
Getting consistent, good sleep is another way to take care of your gut microbiome. This is because the bacteria in the gut play a role in circadian rhythm. This means that not only will prioritizing sleep positively impact your gut microbiome, but looking after your gut microbiome in other ways will help you sleep better too; it works both ways.
As you can see, there’s a reason why the gut microbiome is such a hot topic; it truly impacts so many different aspects of health. Now you know what it is (along with the body’s other microbiomes) and how to look after it. Want to prioritize your health? It takes guts!
Next up, get additional facts about how your gut microbiome affects your immune system, brain, and more.
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Part I: The Human Gut Microbiome in Health and Disease. Integrative Medicine: A Clinician's Journal.
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The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology.
The Potential Role of Gut Microbiota in Alzheimer’s Disease: From Prevention to Treatment. Nutrients.
Signs of poor gut health. Piedmont.
Stress, depression, diet, and the gut microbiota: human-bacteria interactions at the core of psychoneuroimmunology and nutrition. Current Opinion in Behavioral Sciences.
Possible Roles of Cyclic Meditation in Regulation of the Gut-Brain Axis. Frontiers in Psychology.
Sleep, circadian rhythm, and gut microbiota. Sleep Medicine Reviews.
