Why is the gut microbiome important to health?

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The human body contains billions of different microorganisms, including fungi, bacteria, and viruses. Many types of microorganisms can cause certain diseases, including the gut microbiota which plays an extremely important role in digestion, immunity, weight, cardiovascular and many other aspects. other of health.

1. What is the gut microbiome?

Viruses, bacteria, fungi, and other microscopic living organisms are collectively known as microorganisms. In fact, there are billions of different types of microorganisms that exist on the skin and inside the intestines of the human body.
Most of the microorganisms in the intestinal tract are found in a pouch of the large intestine, called the cecum, and they are called the gut microbiota.
Although many different types of microorganisms exist inside your body, the most studied species is probably bacteria. In fact, there are more bacterial cells in your body than there are human cells. Research shows that there are about 40 trillion bacterial cells in the human body and only about 30 trillion human cells.
In particular, there are up to 1000 species of bacteria in the human gut microbiota. Each of them plays a different role, but most are extremely important to human health. In addition, there are also microorganisms in the intestinal tract that can cause disease.
According to research, these gut microorganisms can weigh up to 2 - 5 pounds, equivalent to 1 - 2 kg (approximately the weight of a human brain). They combine with each other and act as an accessory organ in the body, playing a huge role in the overall health of a person.

2. How does the gut microbiota affect the body?

Humans have evolved to coexist with gut microorganisms for millions of years. Over the years, microorganisms in the gut have played many important roles in the human body. In fact, without the gut microbiome, it is very difficult for our bodies to survive.
Gut microbiota begins to affect the human body from the moment of birth. The first time a person comes into contact with the microorganism is when it passes through the mother's birth canal. However, some recent evidence shows that infants are exposed to certain types of microorganisms from the time they are in the womb.
As a child grows, the gut microbiome begins to become more diverse. The higher the diversity of your gut microbiome, the better for your health.
Interestingly, the foods that you consume every day have a significant effect on the diversity of your gut microbiota. As the microorganisms in the gut grow, they affect your body in a number of ways:
Digestion of breast milk: Some of the first bacteria begin to grow inside the infant's intestines organisms, also known collectively as Bifidobacteria. They digest the healthy sugars in breast milk - important for the development of babies. Digesting fiber: Certain types of bacteria help digest fiber, producing short-chain fatty acids, which are important for gut health. Fiber can help prevent your body from developing diabetes, being overweight, heart disease, and cancer. Helps control the body's immune system: The gut microbiome is one of the important factors, helping to control the functioning of the immune system. By communicating with immune cells, the microorganisms in your gut can control how your body responds to infection. Helps control brain health: Many recent studies show that the gut microbiome also significantly affects the central nervous system - which controls brain functions.

3. Gut microbiota affects body weight

In fact, there are thousands of different types of bacteria that live in your gut, and most of them are beneficial for your health. However, too much unhealthy bacteria in the gut can lead to illness.
An imbalance of beneficial microorganisms in the gut and unhealthy microorganisms is often referred to as a microbiome imbalance. This disorder can contribute to your weight gain, leading to weight gain.
Several studies have shown that the gut microbiome tends to be completely different between identical twins, one of whom is obese and the other very healthy. This demonstrates that differences in the gut microbiota are not genetic.
Nowadays, many people use probiotics because it is great for a healthy gut microbiome, and also helps support weight loss. However, the effect of probiotics on weight loss was relatively small (less than 1 kg of body weight was lost, the researchers said).

4. The gut microbiome has a big impact on gut health

The gut microbiome has a big influence on gut health. Many types of microorganisms are associated with intestinal problems, such as inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS).
Symptoms such as bloating, abdominal pain, and cramping that people with IBS experience may be due to an imbalance in the microflora in the gut. These conditions are caused by intestinal bacteria that produce more gases and other chemicals, which contribute to unpleasant bowel symptoms.
However, some beneficial microorganisms in the gut also help improve digestive system health. Probiotics like Lactobacilli and Bifidobacteria found in probiotics and yogurt have the ability to help seal the spaces between intestinal cells and prevent leaky gut syndrome (LGS).
In addition, these beneficial bacteria also help prevent disease-causing bacteria from attaching to the intestinal wall. In fact, taking certain probiotics containing Lactobacilli and Bifidobacteria can reduce the uncomfortable symptoms of IBS.

5. Gut microbiome benefits heart health

In addition to these important roles, the gut microbiome even has a big influence on heart health.
A recent study in 1500 people showed that the gut microbiome can promote an increase in good cholesterol HDL and healthy triglycerides. However, unhealthy gut microbes can contribute to heart disease by producing trimethylamine N-oxide (TMAO), a chemical that clogs arteries and leads to heart attacks. or stroke .
Some bacteria in the microbiome convert choline and L-carnitine into TMAO (both nutrients found in red meat and other animal food sources). This switch may increase risk factors for heart disease. However, other types of gut microbiota, particularly Lactobacilli, can help lower bad cholesterol levels when taken as probiotics.

6. Gut microbiota helps control blood sugar levels

Gut microbiota also help effectively control high blood sugar levels, which increase the risk of type 1 and type 2 diabetes.
A recent study in 33 infants at high risk for diabetes Inherited type 1 diabetes has shown that the diversity of the gut microbiota is dramatically reduced before the onset of the disease. In addition, the experts also found that the levels of harmful gut microorganisms were increased just before the onset of type 1 diabetes in these children.
Some evidence also shows that, even when many people eat the same foods, their blood sugar levels can vary widely. This is due to the activity of microorganisms in the intestinal tract.

7. Gut microbiome affects brain health

Gut microbiota may even provide brain health benefits in a number of different ways.
Certain species of gut bacteria have the ability to produce brain chemicals called neurotransmitters. Typically the antidepressant neurotransmitter serotonin, is made mainly in the gut.
In fact, the human gut is physically connected to the brain through millions of nerves. Therefore, the gut microbiome may also influence brain health by controlling the messages sent to the brain by these nerves.
Experts say that people with different psychological disorders often have different species of microorganisms in the gut than healthy people. This demonstrates that the gut microbiome has a major influence on brain health.

8. How to improve gut microbiota?

In fact, there are many ways you can improve your gut microbiome, including:
Consume a variety of foods: This helps you build a diverse gut microbiome. You should eat more legumes, fruits that contain fiber and foods that promote the growth of beneficial bacteria Bifidobacteria.

Eat fermented foods: Such as sauerkraut, yogurt, and kefir. These fermented foods contain many beneficial microorganisms in the gut, especially Lactobacilli, and help reduce the number of harmful bacteria in the intestine. Limit your intake of artificial sweeteners: Some studies show that artificial sweeteners like aspartame can raise blood sugar levels by stimulating the growth of harmful microorganisms in the gut, such as such as Enterobacteriaceae. Eat more foods rich in prebiotics: Prebiotics are a type of fiber that helps stimulate the growth of beneficial microorganisms in the intestinal tract. Foods rich in prebiotics include bananas, artichokes, oats, asparagus, and apples. Breastfeeding for at least 6 months: Breastfeeding plays a very important role in the development of the gut microbiota. Babies who are breastfed for at least 6 months have more Bifidobacteria than babies who are bottle-fed. Eat whole grains: Whole grains contain a lot of fiber and healthy carbs like beta-glucan, which are digested by beneficial microorganisms in the intestinal tract, helping to lose weight, prevent the risk of urination. diabetes, cancer and other disorders. Try a plant-based diet: Following a vegetarian diet can help you lower levels of disease-causing bacteria like E.coli, as well as levels of bad cholesterol and inflammation. Consume more foods rich in polyphenols: Polyphenols are plant compounds found mainly in green tea, red wine, olive oil, dark chocolate, and whole grains. This plant compound is broken down by intestinal microorganisms, thereby stimulating the growth of beneficial bacteria. Take a probiotic supplement: These are live bacteria that help restore the gut to a healthy state after a biological disturbance. Antibiotics should only be taken when needed: Most antibiotics can kill both the good and bad bacteria in the gut microbiome. This can lead to weight gain and antibiotic resistance. Therefore, you should only use antibiotics when absolutely necessary.

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Reference source: healthline.com