The human microbiome is a microbial community that lives on
and in the human body.
What Exactly Is a Microbiome?
The human microbiome is an ecosystem of microbes that live
on and inside the human body, and it includes bacteria, proteins, viruses, and
fungi. The Human Microbiome Project discovered that the microbiome community in
the human gut is more complex than the entire human genome and contains as many
microbes as human cells.
How Does the Microbiome Affect Health?
Here are a few examples of how microbial communities can
affect human health:
1. Brain health: According to microbiome researchers,
short-chain fatty acids in the gut microbiome connect the brain and the gut.
According to research, gut health can influence your mood, cognition, mental
health, and pain sensitivity.
2. Gut health: Bacteria such as lactobacillus and
bifidobacterium perform important gastrointestinal functions such as fiber
digestion, metabolism enhancement, and bowel movement regulation. Microorganisms
in your gut degrade dietary fiber and produce short-chain fatty acids, which
are microbial metabolites that have an impact on nearly every aspect of your
health. Crohn's disease, inflammatory bowel disease, and ulcerative colitis are
all reduced by having a healthy gut microbiota.
3. Immune system health: Certain gut microbes stimulate
immune cells, assisting in the defense against pathogens and infectious
diseases. According to research, differences in the microbiome (along with
environmental factors and antimicrobial product exposure) can influence a
person's immune response and susceptibility to certain diseases such as heart
disease, diabetes, and cancer.
The Microbiome and Sleep
According to neuroscience professor Matthew Walker, sleep is
just as important as diet in influencing the human microbiome. "What we've
discovered is that in people who report getting insufficient sleep, there is a
change in the balance of the gut microbiome," he says. According to
Matthew, an examination of the gut microbiota of people who do not get enough sleep
resembles that of people who have diabetes or obesity.
According to Matthew, the cause of this imbalance is
cortisol overproduction. "Everyone requires cortisol," he claims.
"It's normal biology. When we have too much cortisol, it begins to act
like a chronic stress hormone." You must get at least six to eight hours
of sleep per night to maintain a balanced microbiome.
How to Improve Your Microbiome
Here are some suggestions for enhancing your microbiome:
Consume fermented and probiotic foods. Kimchi, yogurt,
kefir, and sauerkraut are all probiotic-rich foods that can promote the growth
of beneficial gut bacteria.
Consume a wide variety of whole foods. Eating plenty of
whole grains, fruits, and vegetables is essential for maintaining a healthy
microbial ecology. Whole foods promote the production of digestive enzymes in
the gut and lower intestines.
Get enough rest. A healthy microbiome, according to
neuroscientists, influences cognitive function. Sleeping for at least six to
eight hours per night can help balance the microbiome and improve brain function.
Learn how to improve your sleep quality from neuroscientist Matthew Walker.
Seek probiotic therapy. Although it is uncommon, some people
may require medical intervention, such as microbiota transplantation, to
restore microbiome balance. Such treatments introduce beneficial microbes
(commensal microbes) into the gut and intestines of people suffering from
dysbiosis, which is often caused by antibiotic resistance.
Take a supplement on a daily basis. Probiotic and prebiotic
supplements can promote healthy intestinal microbiome activity. Consult your
doctor before using them because they may interact with other medications or
worsen pre-existing health conditions.
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