Your Microbiome — Simplified
Disclaimer: This is neither medical advice nor can it encompass the complexity of this topic. Please use it as a starting point to further your own research and conversations. (And check your sources!)
Among the personal and social lessons 2020 has ushered in, there has been another lesson literally smaller in scale but as just transformative in impact. This lesson, relegated in the past to only scientists and cleaning manufacturers, now is necessary knowledge for anyone that wants to make informed decisions for their health. The lesson? Microorganisms are not only present in our daily conversations nowadays during a global pandemic, they have always been present in our bodies and our surroundings. And it’s time we integrate these life forms into our understanding of wellness.
Not all microbes are created equal
Just because you cannot see microorganisms (interchangeable with the term microbe), doesn’t mean they are not there. It’s why a squeeze of hand sanitizer feels satisfying despite there being little visible evidence of change.
Microorganisms are not only present in our daily conversations nowadays during a global pandemic, they have always been present in our bodies and our surroundings.
We can break down the categories of microorganisms to bacteria, viruses, protozoa, fungi, and algae, all invisible to the naked eye. Within those categories, we have thousands of unique species — there are over 30,000 different bacteria species alone! You’ve probably read a lot about viruses this year, so let’s look at two common bacteria strains to show how diverse microbes can be.
Lactobacillus is a type of bacteria found in your digestive tract and again, there are a couple of different types. They primarily help you make lactase, making it easier to digest dairy products. This is an example of a probiotic, a friendly bacterium that humans benefit from. Unfortunately, most probiotics don’t get a lot of press; the common feeling when you’re told you have bacteria living inside you is.. yuck. In reality, there are so many microbes that are neutral for us and many more that are beneficial and necessary for our health.
You’ve probably heard of E. coli, though, because of the havoc it can cause. While most strains of E. coli are harmless and currently present in your digestive system, E. coli O157:H7 is why your local Chipotle might recall all their lettuce. E. coli O157:H7 can replicate in your body and cause several issues, including diarrhea. (I think a yuck would be appropriate here.) These bacteria are classified as pathogens: microbes that can cause disease.
How’s your microbiome holding up?
Your microbiome refers to the trillions of microbes in your body. Yes, trillions of microbes, probiotics and pathogens both. And while the focus of this article is on the gut microbiome, we also have flourishing oral and genital microbiomes that are interdependent with each other.
A healthy microbiome is one where probiotics outnumber pathogens, not one where pathogens do not exist at all.
When thinking about your microbiome, it doesn’t help to be obsessive. In fact, overusing harsh chemical products in response to a fear of pathogens leads to further problems. Instead, like with most things in life, the goal is balance and to let the natural processes of your body maintain that balance. A healthy microbiome is one where probiotics outnumber pathogens, not one where pathogens do not exist at all.The more probiotics you have, the less the pathogens can replicate and take over.
Unfortunately, a lot of modern culture around stress and poor nutrition contributes to a decrease in probiotics and increase in pathogens. Depending on which pathogens you have an overgrowth of, you can develop a myriad of conditions such as autoimmune problems, irritable bowel syndrome, chronic fatigue, and even mood disorders.
And while all of those issues are plaguing you internally, your immune system runs on fumes as it chases these pathogens, leaving you vulnerable to any external pathogens you will come in contact with.
So, what to do?
Actually, the answer is sometimes to not do. Stress is the underlying cause of leading diseases such as cancer, coronary heart disease and cirrhosis of the liver; it affects the microbiome just as intensely. Finding more time to rest, relax, and get out of the fight-or-flight parasympathetic response is essential, even if it feels elusive.
De-stressing can often feel out of our control, similar to our dietary choices. Poor nutrition and lack of access to quality and affordable food is a larger social issue in the United States informed by inequities based in race and class. Although larger social changes are necessary, we can individually commit to improving nutrition habits that are in our control.
There is a small action can also help our microbiomes: taking a probiotic capsule. It is a daily routine that I have adopted and has improved my health and issues with stress, indigestion and chronic fatigue. In hindsight, after learning about the microbiome, it seems obvious how it can help restore balance.
At the risk of sounding like an infomercial pushing you to buy a new medicine… remember I am not a doctor! We all may have a microbiome that functions similarly, but naturally the microbes that inhabit us vary from person to person. While probiotics are considered safe to try (they are over the counter), there are some medical conditions that require you to check-in with your doctor. There are also a variety of strains that are more effective than others, so take your time exploring.
Microbes were always here to stay, but now also is the awareness of their role in our health and ability to make informed decisions.
