Featured Image Credit: “Human Microbiome Project (HMP)” by National Institutes of Health (NIH) is licensed under CC BY-NC 2.0
Under the aegis of Unmukt Cares, we had with us Dr. Susan Erdman, Chief of Clinical Resources and Assistant Director of the Division of Comparative Medicine at MIT, USA, who discussed the role of the microbiome in healthy ageing.
DECODING THE MICROBIOME
Our bodies contain microbes – trillions of them. The microbiome is the genetic material of all these microbes – bacteria, fungi, protozoa and viruses – that are on or inside the human body. A majority of these microbes live in the intestines.
The bacteria in the microbiome help digest food, regulate the immune system, protect against other bacteria that can cause disease, and produce vitamins. Therefore these influence our metabolism, bodyweight, illness, immune system, appetite, and even mood.
Everyone’s microbiome is unique. Even though you can influence your microbiome by eating certain foods, your microbiome is like a fingerprint and could even be used for forensic purposes. There are of course certain ways in which the microbiome can be changed. For instance, if you use a skin care product over a period of time you will end up altering the bacterial populations on your skin.
Additionally, this composition and diversity of the microbiome shifts over a person’s lifetime. These changes could be due to their immune systems, changes in medications, or changes in eating behaviour, changes in fibre content, or age.
ROLE OF FOOD
Food you eat impacts your gut microbes, both by providing your gut microbes with nutrients, and by adding more of these into your gut directly. Thus the food you eat will make a big difference to both your health and your microbiome.
Supporting your microbiome
* You can influence which populations of microbes are in your body through what you eat.
* Many beneficial microbes consume fibre, so eat food rich in fibre.
* Citrus fruit fibre is good for beneficial microbes.
* Reduce fast food.
* Introduce prebiotics in your diet, they feed the beneficial bacteria.
* Increase fermented food as they carry microbes which will create beneficial effects.
*Yogurt, kimchi and kombucha are different probiotics that can benefit your health
* Polyphenols are antioxidants that act as fuel for microbes. For example: nuts, seeds, berries, olive oil, and green tea.
* An artificial sweetener can change the microbiome in unfavourable conditions.
* You can also make a simple probiotic preparation by soaking white rice in some water in a clay pot, leave it overnight, and consume it first thing the next morning.
DISRUPTION OF THE MICROBIOME
Disruptions to the microbes living in the human gut can lead to a number of medical conditions.
For example, bacteria are very sensitive to antibiotics. An antibiotic can harm the beneficial bacteria, lower microbial diversity, and, paradoxically, create growth opportunities for bacteria that are harmful.
You can watch the full conversation here: