Our body is a remarkable system, but we, as organisms, do not work alone for one of our most important biological functions: digestion.

Within each of us, there exists a bustling community of microorganisms of trillions of microorganisms (NIH, 2012 known as the microbiome. This entails a diverse collection of bacteria, viruses, and fungi that reside throughout our bodies. They form an immensely complex ecosystem that significantly influences our health and well-being. 

“[A microbiome is] a characteristic microbial community occupying a reasonably well-defined habitat which has distinct physio-chemical properties. The term thus not only refers to the microorganisms involved but also encompasses their theatre of activity" - Whipps et al. (1988)

How Should Our Microbiome Look?

Well, the full answer is a bit long-winded, but the “healthy” human microbiome was mapped out in considerable detail by the Human Microbiome Project (HMP), which estimated there to be more than 10,000 microbial species within the human ecosystem (NIH, 2012). Note: this is the entire human microbiome, not specifically in the gut.

A Gut Above

The term "gut", in this context, refers to the gastrointestinal (GI) tract, which comprises the mouth, oesophagus, stomach, and intestines. These organs form the production line (or, more aptly, the deconstruction line) for what we eat. This system of organs ensures that the food we consume is broken down, nutrients are absorbed, and waste products are excreted.

Microbiomes exist everywhere! 

Microbiomes are not unique to humans or even animals. They are found all throughout the living world of flora and fauna. 

A green-thumbed symbiosis

Legumes (i.e. bean and pea plants) make for a simple example of microbiome benefits (albeit in plants). They nurture Rhizobia bacteria around their roots, which can extract nitrogen from the air, allowing them to grow in less nitrogen-rich soils. Symbiosis is pretty cool (unless your name is Eddie Brock)!

Now imagine a far more complex system within our gut, where there are countless different microorganisms producing a whole array of biochemicals, such as proteins and vitamins, that aid our health and function.

The “Fun-guys” (Yes, that’s a fungi pun)

Within the umbrella term of “microbiome”, we can also talk specifically about the “mycobiome”, which refers specifically to the different species of fungi that all play their part in the function of our digestion. 

I just wanted to throw this in because fungi don’t seem to get enough attention.

The Importance Of A Healthy Gut Microbiome

The significance of a healthy microbiome extends far beyond basic digestion. Other benefits include:

• Immune function: It's a cornerstone for our immune system, protecting against pathogens and synthesising essential vitamins.

• Brain Health: Certain gut bacteria influence the rate of amyloid plaque formation in our brains (Marizzoni, 2020). This is believed to be one of the key mechanisms in the progression of Alzheimer’s disease

• Sports Performance(?): There's a growing body of evidence suggesting that a well-balanced microbiome could enhance athletic performance by improving metabolism and reducing inflammation, which in turn may improve recovery.

How Can We Nurture Our Microbiome?

Considering the myriad of benefits, nurturing a healthy gut microbiome is an investment worth making. Here's how you can take proactive steps towards cultivating a robust microbial garden within:

• Diversify Your Diet: A well-rounded diet rich in a variety of fruits, vegetables, whole grains, and fermented foods can provide a plethora of nutrients and fibres essential for the flourishing of beneficial gut bacteria.

• Probiotic and Prebiotic Supplements: Incorporating probiotics (live beneficial bacteria) and prebiotics (food for these bacteria) can further support the health and diversity of your microbiome.

• Mindful Antibiotic Usage: Antibiotics are necessary for tackling bacterial infections, yet they can also disrupt the delicate balance of your microbiome. It's prudent to use them as directed by a healthcare professional and not indiscriminately.

• Regular Exercise: Engaging in regular physical activity can foster a favourable environment for beneficial gut microbes, subsequently enhancing overall gut health by encouraging anti-inflammatory bacteria (Torma, 2023)

• Manage Stress: Chronic stress can wreak havoc on your microbiome. Employing stress-reduction techniques such as meditation, yoga, and deep breathing can be beneficial.

• Adequate Sleep: Ensuring a good night's sleep is paramount as it can influence the composition and diversity of your microbiome, setting a positive ripple effect on your overall health.

The world within us is vast and largely unexplored. By adopting a lifestyle that supports a healthy microbiome, we are not just nurturing our inner ecosystem but paving the way towards optimal health and performance. As we continue to unravel the mysteries of our microbiome and mycobiome, we step closer to unlocking new dimensions of health that can be harnessed for better living.

References

• Marizzoni, M., Cattaneo, A., Mirabelli, P., Festari, C., Lopizzo, N., Nicolosi, V., Mombelli, E., Mazzelli, M., Luongo, D., Naviglio, D., Coppola, L., Salvatore, M., Frisoni, G. (2020) “Short-Chain Fatty Acids and Lipopolysaccharide as Mediators Between Gut Dysbiosis and Amyloid Pathology in Alzheimer’s Disease”. Journal of Alzheimer's Disease, vol. 78, no. 2, pp. 683-697, 2020

• National Institutes of Health. (2012) “NIH Human Microbiome Project defines normal bacterial makeup of the body”, NIH News Releases. June 13th 2012.

• Torma, F., Kerepesi, C., Jokai, M., Bakonyi, P., Koltai, E., Babszki, G., Ligeti, B., Kalcsevszki, R., McGreevy, K.M., Horvath, S., Radak, Z. (2023) “Alterations of the gut microbiome are associated with epigenetic age acceleration and physical fitness”. medRxiv 2023.07.05.

• Whipps J., Lewis K., Cooke R. (1988) "Mycoparasitism and plant disease control". Fungi in Biological Control Systems, Manchester University Press, pages 161–187.