What Is The Microbiome and How Do You Care For It?
Dr. Jean Ann Beaton, a board-certified internal medicine physician at Dupont Private Health is here to talk about the microbiome and how to care for it.
Did you know that your body is home to trillions of microorganisms? These tiny creatures, collectively known as the microbiome, play a crucial role in maintaining your overall health. In fact, the microbiome is so important that it's often referred to as our "second brain."
So, what exactly is the microbiome?
The microbiome is a fascinating and complex collection of microorganisms that reside within our bodies. It consists of trillions of bacteria, viruses, fungi, and other microbes that live on and inside us. These tiny organisms play a crucial role in maintaining our overall health by regulating digestion, immune function, and more. While some of these microorganisms may cause disease, many others are actually beneficial and help keep us healthy.
The microbiome and health conditions
Research has shown that the microbiome is linked to a wide range of health conditions, including cardiovascular disease, autoimmune diseases, allergies, obesity, and even mental health disorders. This is because the microbiome helps to regulate the immune system and maintain a healthy balance of bacteria in the gut. In fact, some studies have even suggested that certain strains of bacteria in the microbiome could be used to treat or prevent certain diseases.
The microbiome and cardiovascular health
For example, with regard to the microbiome, as it relates to cardiovascular disease risk, meat consumption has been shown to increase levels of Trimethylamine N-oxide (TMAO). This is a metabolite produced by gut bacteria when they break down certain nutrients. "There have been various studies over the last several years indicating the connection between high TMAO and heart disease (as well as strokes and kidney disease), including research conducted at Cleveland Clinic which clearly shows the link between atherosclerosis and high levels of TMAO.
Our microbiome has an immense effect on cardiovascular health. (The microbiome and our heart) Improving gut function has been found to be an effective way to reduce systemic inflammation, which is a leading cause of heart disease. Additionally, consuming a diet rich in fiber, antioxidants, and polyphenols has been found to help promote healthy bacteria in the gut and maintain a balanced microbiome. Plant-based nutrition, a diet high in fruits, vegetables, legumes, and whole grains, is rich in these components and has been shown to have significant benefits for cardiovascular health. Furthermore, plant-based diets can decrease levels of LDL cholesterol, which is associated with an increased risk of heart attack or stroke. All together, research suggests that replacing animal products with whole plant foods could significantly reduce the risk of developing cardiovascular disease.
Each microbiome is unique
It's important to note that not all microorganisms in the microbiome are created equal. Some are harmful and can cause disease if they overgrow or become imbalanced with other bacteria in the gut. On the other hand, many beneficial bacteria help to break down food and produce essential vitamins like B12 and K2.
Overall, understanding the microbiome is crucial for maintaining good health. By promoting a healthy balance of beneficial bacteria through diet and lifestyle choices like exercise and stress reduction, we can support our body's natural defenses against disease. So next time you hear about the microbiome, remember that it's not just a bunch of germs – it's an incredibly complex ecosystem that plays a vital role in keeping us healthy.
How do we care for our microbiome? Here are some tips:
1. Eat a diverse range of foods
One of the best ways to support a healthy microbiome is by eating a plant-based diet. This means consuming plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in fiber and other nutrients that feed the good bacteria in your gut. Here is a great recipe for miso soup that you can eat any time of day (even for breakfast) that will support a healthy gut.
2. Consume fermented foods
An easy way to take care of your microbiome is by eating a wide variety of fermented foods. Fermented foods are rich in probiotics, or “good” bacteria, which aid digestion and strengthen the immune system. Eating fermented foods also helps maintain intestinal health, balance out harmful bacteria in the gut, and reduce inflammation. Some examples of these types of food include sauerkraut, yogurt, kimchi, pickles, miso, and kefir. Incorporating these into our diet can be incredibly beneficial for both our physical and mental health.
3. Avoid processed foods
One of the most effective ways to take care of your microbiome is by avoiding processed foods. Eating healthy whole foods like fresh vegetables, fruits, legumes, and grains helps to maintain the balance of beneficial bacteria in your gut. Processed foods often contain added sugar, salt, unhealthy fats, and artificial additives that can disrupt the bacteria in your gut microbiome leading to health issues like obesity, diabetes, and even stroke. To ensure you're doing all you can to take care of your microbiome, it's best to opt for fresh and unprocessed whole food over anything that has been heavily processed.
4. Limit antibiotic use
To ensure the microbiome is in top shape, it's important to not overuse antibiotics wherever possible. Antibiotics can be essential to treat life-threatening bacterial infections but indiscriminate overuse can have detrimental effects on the gut microbiome. This is because antibiotics can attack not just disease-causing bacteria but additional types of bacteria such as those that are beneficial in the gut microbiome balance. When this happens gut inflammatory conditions such as Clostridium difficile can result as just one example. To ensure the appropriate use of antibiotics, speak to your physician regularly to aid in well-considered clinical decisions.
5. Reduce stress
Stress plays a major role in the health of the gut microbiome. When we're under stress, our body produces hormones like cortisol and adrenaline which can interfere with the balance of good bacteria in our gut. Managing stress levels through yoga, meditation, exercise, or deep breathing are great ways to reduce stress and help your microbiome stay healthy.
By making simple lifestyle changes and incorporating these tips into our daily routine, we can ensure that our microbiome is healthy, balanced, and functioning optimally.
If you'd like support with your health, reach out to Dr. Beaton's office today.
This article does not constitute the practice of medicine, healthcare advice, diagnosis, or treatment. You should always talk to your healthcare provider regarding your specific medical needs.