Microbiome: The buzzword of the moment but what exactly is it?

 

A biome is “a large naturally occurring community of flora and fauna occupying a major habitat such as a forest or tundra.”  We offer a habitat for microorganisms e.g. bacteria, virus and fungus, which form our microbiome. Whilst microbes that cause athlete’s foot, body odour or bad breath are annoying most “pay their rent”:

“Most of the microbes in the microbiome do not cause disease. In fact, humans rely on microbes to perform many important functions that we cannot perform ourselves. Microbes digest food to generate nutrients for host cells, synthesize vitamins, metabolize drugs, detoxify carcinogens, stimulate renewal of cells in the gut lining and activate and support the immune system” (National Human Genome Research Institute website)

“detoxify carcinogens” means protect us from cancer-causing substances.

Believe it or not for every human cell which makes up our body there are 10 bacterial, viral or fungal cells.  Technically then we are a “supra” organism, a collection of individuals which behave as a single unit with enhanced function”.  Interesting thought isn’t it?  How “human” actually are we?

We tend our gardens to create conditions which encourage the flowers and vegetables that we want to grow and deny water and fertilizer to those we don’t (so weeds and also pests like slugs, snails, green / black / white fly and so on).

It can be helpful to things of tending your gut microbiome in the same way.  Doing this well reduces IBS, obesity (so high blood pressure, heart disease), type 2 diabetes, and allergies (asthma, eczema). Dr Gewirtz (Cornell University) changed the weight of mice by over 15% just by shifting their intestinal bacteria and we humans have the same link.

Adjusting your diet to shift the balance in favour of gut bacteria which keep us lean (Bacteroidetes) by “feeding” them and “starving” those which feast on the sugar we give them and busy themselves with increasing our stores of fat (Firmicutes).

Stress hormones kill Bacteroidetes which is why we put on weight when stressed and, at the risk of being boring on this subject, another reason to use excercise, mindfulness, meditation, knitting, colouring, jigsaws, model making and other hobbies to reduce stress levels along with socialising with good friends, joining clubs or going to MeetUps.

Dr Michael Mosely has published “The Clever Guts Guide” and Dr Alan Christianson advices:  

Eat a high-fibre diet e.g. wholegrains, porridge, beans (especially kidney or pinto), nuts etc.  Stop Firmicutes running riot by avoiding added sugars and processed carbs (white bread, pasta, cake).

Encourage Bacteroidetes gradually by introducing a tablespoon of pinto or red kidney beans to supper each evening for two weeks before moving onto more normal serving sizes.  This avoids gas and bloating caused by other microbes getting in on the act before your Bacteroidetes multiply.

Sleep and eat according to regular schedules. Like our sleep-wake cycle, the rhythm of gut bacteria changes throughout the day. Shift work, jet lag and erratic meal times can hurt good bacteria (as can overuse of antibiotics).

The old idea of health was that it was the result of strenuous effort and deprivation. Not only was that not fun, it did not work. The new revolution is that being healthy, lean and energized is a product of being at peace and in sync with the world inside and around you.

© 22/05/2017 Untangle Your Life 2017

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