The microbiome (in particular, the gut microbiome) refers to the diverse community of bacteria that live in the gut. Each person’s microbiome is unique, influenced by factors such as genetics, diet, environment, and lifestyle. A balanced microbiome contributes to good health, while an imbalance—known as dysbiosis—can lead to digestive issues, weakened immunity, and chronic diseases. The human body is home to trillions of microorganisms, including bacteria, viruses, fungi, and other microbes. Our first exposure of these microorganisms are during birth, bonding with mom and dad, and through breast milk. Collectively, these tiny organisms make up the microbiome, an essential part of our overall health. While the word "bacteria" is often seen as bad, many of these microbes play a vital role in digestion, immunity, and even mental health. In this context, we are referring to the “good” bacteria that help with the breakdown of food and nutrients in the small and large intestines.

​

Why Is the Microbiome Important?

A healthy microbiome supports various bodily functions, including:

• Digestion and Nutrient Absorption: Gut bacteria help break down food, produce essential vitamins, and support nutrient absorption.

• Immune System Regulation: The microbiome helps train the immune system to recognize harmful invaders while tolerating beneficial bacteria.

• Mental Health and Mood: The gut-brain connection means that a balanced microbiome can positively influence mood, stress levels, and cognitive function.

• Inflammation Control: A healthy microbiome helps regulate inflammation, reducing the risk of conditions like autoimmune diseases and metabolic disorders.

 

How to Support a Healthy Microbiome

Maintaining a balanced microbiome involves making conscious lifestyle and dietary choices, such as:

• Eating Fiber-Rich Foods: Consuming fruits, vegetables, whole grains, and fermented foods (like yogurt, kimchi, and sauerkraut) can nourish beneficial gut bacteria.

• Avoiding Overuse of Antibiotics: While antibiotics are sometimes necessary, overuse can disrupt the microbiome by killing both harmful and beneficial bacteria.

• Managing Stress: Chronic stress can negatively impact gut health, so practices like meditation, exercise, and deep breathing can help maintain balance.

• Getting Enough Sleep: Poor sleep can alter the microbiome and contribute to digestive issues and weakened immunity. It is recommended to have 7-9 hours of restful sleep per night. 

• Other small but optional tips include lifestyle modifications such as owning a pet and daily laughter can have an effect on the immune system and gut-brain connection. 

​​

Functional Medicine Can Transform Your Gut Health

The microbiome is a crucial component of overall health, influencing everything from digestion to mental well-being. By taking steps to support a healthy microbiome through diet, lifestyle, and mindful choices, you can enhance your well-being and reduce the risk of chronic diseases. If you’re experiencing gut health issues or want to learn more about optimizing your microbiome, consider scheduling a functional medicine appointment with Dr. Doris Fregoso at DuPage Health and Physical Therapy. Dr. Fregoso specializes in personalized care to help you understand and improve your microbiome for better health. Contact us today to book your appointment and take the first step towards a healthier you!

 

References:

PMC Article
U.S. National Library of Medicine. (2017). The Human Microbiome and Its Role in Health and Disease. National Institutes of Health. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC5433529/.

​

Harvard T.H. Chan School of Public Health
Harvard T.H. Chan School of Public Health. (n.d.). The Human Microbiome. The Nutrition Source. Retrieved from https://nutritionsource.hsph.harvard.edu/microbiome/.