Nowadays, you may often hear the term gut microbiome on both YouTube and social media. Studies have shown that it is directly related to your overall health, and thus, people should take active steps to ensure optimum functioning.
However, how does the gut microbiome impact overall health?
Keep reading to find out.
What is the Gut Microbiome?
Your gut microbiome is a distinct ecosystem of microorganisms living inside the cecum of your large intestine. They include mainly bacteria parasites, fungi, and viruses. Each individual has a unique microbiome.
They inherit it during vaginal delivery or breastfeeding and later on add new microbes to the system through environmental exposure and diet. Together, all the microbes in your gut make up about 1 to 2 kgs of your body weight and act as an organ that is responsible for your overall health.
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How Does Your Gut Microbiome Affect Your Overall Health?
An individual’s gut microbiome has a symbiotic relationship with the host. Their body provides nutrition and shelter, while the microbes perform various other tasks, including keeping the harmful microorganisms in check.
Here are some of its major functions:
Your gut microbiome helps break down dietary fibres and specific complex carbohydrates that your digestive system cannot break down on its own. They create short-chain fatty acids and provide certain necessary enzymes to synthesise vitamins like – K, B 9, B1 and B 12.
Additionally, they help metabolise the bile which your liver sends to your small intestines. They also produce enzymes that help break down bile so that the liver can reabsorb and recycle the bile acids.
This process helps the human body digest and absorb fats and maintain cholesterol levels.
The microbes in your gut and their byproducts interact with the endocrine cells present in your gut lining. They are responsible for secreting hormones that regulate several aspects of your metabolism, like hunger, satiety, blood sugar, etc.
Scientists are currently studying how gut microbiome may be involved in excessive liver fat storage and metabolic syndrome (Type-2 diabetes, obesity, and insulin resistance).
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- Maintains the Nervous System
Your gut-brain axis is a network of neurotransmitters, neurons, and nerves that run through your gastrointestinal (GI) tract. There are certain bacteria that stimulate serotonin production, a neurotransmitter that helps send chemical signals to the brain.
Moreover, certain bacterial products can impact the nervous system. For instance, short-chain fatty acids can have a positive effect on the nerves. Alternatively, bacterial toxins may result in nerve damage.
Research is currently underway on how gut microbiome affects nerve pain and behavioural, mood and neurological disorders.
- Strengthens the Immune System
Your gut microbiome helps train your immune system by enabling it to differentiate the good microorganisms from the unhelpful and pathogenic ones. This helps immune cells clear out the pathogens that enter the gut on a daily basis.
Byproducts of useful gut bacteria like short-chain fatty acids help maintain the gut barrier, preventing bacteria and bacterial toxins from entering the bloodstream. Furthermore, their anti-inflammatory properties help suppress chronic inflammatory reactions.
Thus, maintaining a healthy gut microbiome is a must for good health. However, diseases can occur due to several other reasons.
Tips to Improve Your Gut Microbiome
Given below are some tips to stay healthy and fit by keeping your gut microbiome healthy:
An increase in fibre intake promotes the growth of healthy bacteria that facilitate fibre breakdown. This, in turn, improves the overall gut microbiome, regularises bowel movement, lowers cholesterol, and controls blood sugar levels.
Doctors recommend consuming 35 and 25 grams of fibre daily for men and women, respectively.
- Consume a Variety of Colourful Fruits and Vegetables
Fruits and vegetables of different colours contain various phytonutrients. They have several anti-inflammatory and antioxidant properties which protect the body and improve the gut microbiome.
Thus, healthcare experts recommend adding more colour and variety to the diet.
- Add Fermented Food to Your Diet
Fermented foods like yoghurt, idli, dhokla, etc. contain healthy bacteria like Lactobacilli, which can effectively reduce disease-causing bacteria in the gut. Moreover, they can improve the gut microbiome and strengthen the intestinal walls, enhancing overall health.
Chronic stress can have a negative impact on the gut microbiome’s equilibrium. This can reduce the beneficial bacteria in the gut, significantly increasing the harmful ones. Thus, it is crucial that you actively take steps to lower stress levels.
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5 Important Things to Do to Ensure Overall Good Health
- Quick Bad Habits: For a long and healthy life, it is crucial you put a stop on unhealthy habits. These include sleeping late, eating junk food, smoking, drinking alcohol and any other such activities.
- Stay Hydrated: A lot of our general health issues can really be managed well if we stay hydrated enough. Therefore, as standard practice, drink at least 8 glasses of water daily or adjust the amount as per your requirement.
- Opt for Regular Health Check-ups: A trip to the doctor’s chamber on a regular periodic basis will keep you in check and bring to light any hidden health issues.
- Get Well-rounded Health Insurance: Despite maintaining a strict dietary and fitness schedule, health issues can often be sudden and bring about a ton of complications and financial trouble. Therefore, having a health insurance policy is always recommended. It provides financial coverage for a wide range of diseases and medical conditions, ensuring you get proper treatment without delay.
- Go for Regular Exercise: Engage in regular physical activity to maintain a healthy weight, improve cardiovascular health, and boost overall well-being.
Now that you know how does gut microbiome impacts overall health, you can take active steps to ensure its proper maintenance. Additionally, you can try probiotic supplements to maintain a healthy level of good bacteria in your gut. However, it is highly recommended that you consult a doctor first.