You've certainly heard a lot lately about the microbiome or microbiota, in the context of digestive health, but also health in general. The history of microbiome research can trace its origins back to the 17th century, but the field is only just beginning to deepen, stimulated by advances in the understanding of DNA/RNA and significantly aided by the development of modern computational techniques.
But let's first understand the terms. Although 'microbiome' and 'microbiota' are used with the same meaning, however, the terms are not synonymous.
Microbiota refers to the variety of organisms - bacteria, viruses, fungi and other micro-organisms - present in a single environment, such as the human gut. Microbiome refers to the entire composition of all microbiota in the human body.
Because the microbiome is the key interface between the body and the environment, bacteria influence our health and the way we respond to external factors and substances in a variety of complex ways.
Intestinal bacteria can protect us against pathogens, strengthen our immune system and help us digest food and produce energy, or they can alter the substances they come into contact with in ways that are harmful to the body. That's why a balanced microbiome also means a healthy body.
It is estimated that there are more than 1000 species of micro-organisms that make up the human microbiome and between 10 and 100 trillion microbial cells in a symbiotic relationship with the cells of the body. And different parts of the body are host to different communities of bacteria, which is why each part of the body has a specific microbiota, i.e. a different community of bacteria: the microbiota of the gut, vagina, oral cavity, nasal cavity, respiratory tract or skin.
A person's basic microbiome is formed in the first few years of life, but it can change over time in response to various factors, including diet, medications and environmental exposure.
The main subject of this article is the gut microbiota, as it is the gut microbiota that most influences the body's state of balance.
More commonly known as gut flora, gut microbiota basically refers to the population of bacteria in the gut, estimated by experts to be about 2 kg. Two-thirds of these bacteria are specific to each person, due to our individual dietary and environmental characteristics.
The gut microbiota plays a crucial role in digestion. When the stomach and small intestine can't digest certain foods efficiently, bacteria come to the rescue to help facilitate this process. In addition, they also help in the production of certain vitamins, such as vitamins B and K, and play a major role in immunity. The gut microbiota also participates in a number of body functions, including:
Recent research is trying to uncover the influence of gut microbiota on health and disease risk. It is known that the more diverse a microbiota is, the more useful and healthy it is, and a lack of diversity can lead to a range of conditions such as gastrointestinal diseases, obesity, diabetes, cancer, cardiovascular disease, mental illness or autism spectrum disorders.
According to the American Psychological Association (APA), gut bacteria produce a number of neurotransmitters that the brain uses to regulate various mental and physiological processes, including memory, learning and emotional states. The APA estimates that 95% of the body's serotonin secretion is produced by gut bacteria.
Since microbiota is greatly influenced by diet and the environment we live in, we can certainly improve its quality and diversity. Experts therefore recommend eating a varied diet rich in fermenting foods (e.g. pickled cabbage) as these will also contribute to the development of beneficial bacteria in the gut.
Of course, physical activity also makes a beneficial contribution to the gut microbiota, and is closely linked to a lower risk of obesity. According to a World Health Organization analysis, eating 25-29 grams of fiber daily is strongly correlated with a reduced risk of type 2 diabetes, cardiovascular disease, stroke or colon cancer.
The US Dietary Guidelines recommend, for example, a daily intake of 25g of fiber for women aged 31 to 50, and 31 grams for adult men.
Modern diets, low in fiber but high in fat, are not exactly the best options for a healthy gut microbiota and, consequently, good health.
That's why the medical world has started to study the effects of 'good' bacteria - probiotics - on the microbiota and the microbiome in general.
Thus, studies have demonstrated the beneficial effects of certain strains of bacteria such as Lactobacillus rhamnosus, L. Paracasei, L. Plantarum, L. Helveticus, Bifidobacterium Breve, Bifidobacterium Lactis in restoring intestinal balance, as well as in relieving symptoms of common digestive disorders.
When the diet cannot provide all the probiotics required or in cases of major imbalances (antibiotic treatment, food poisoning, diarrhea, etc.), probiotic supplementation has proven to be an effective solution to restore digestive and intestinal functions.
A natural food supplement, with 20 billion beneficial lactic ferments and proven efficacy is Ultrabiotic Equlibreto restore the balance of the gut microbiota.
It is especially recommended for rebalancing flora affected by antibiotic regimens, but also for boosting immunity and in dysbiosis (flora imbalances) of any other cause. It comes in the form of vegetarian capsules and is recommended in courses of 10 (at the same time as antibiotics) or 30 days (for prevention), one capsule a day.
Range of natural food supplements Ultrabiotic is specifically designed to restore the balance of the intestinal flora and is produced by the French group Havea, Europe's leading manufacturer of food supplements.
Source:
Medical News Today, medicalnewstoday.com
National Library of Medicine (National Center of Biotechnology Information) https://pmc.ncbi.nlm.nih.gov/
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