Intestinal microbiome: Why it is disturbed and how to restore it!
The term “gut microbiome” has made a dynamic entry into our daily lives and you will have heard references to it. Many studies, especially in recent years, have suggested a link between good gut health and immune system health, mood, good mental health, endocrine disorders, autoimmune diseases, skin diseases and cancer1.
The term “gut microbiome” refers specifically to the microorganisms that colonise the gastrointestinal tract, which number 300-5000 different species in each person.
But when is our gut microbiome disrupted?
Many factors of modern daily life, such as stress, sleep, processed foods, taking antibiotics, etc., can damage the delicate balance of the microbiome. This, by extension, has negative effects on the mind, heart, immune system, skin, weight, hormone levels, nutrient absorption capacity, etc.
There are many signs of a disorder of the gut microbiome.
- “Restless” stomach/intestines.
Symptoms such as gas, bloating, constipation, diarrhoea and heartburn may indicate an imbalance in the gut microbiome. An imbalanced gut microbiome has no problems in digesting food and removing unwanted components.
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- Increased appetite for sugar consumption
A diet consisting of processed foods, with added sugar, can reduce the number of “good” bacteria in the gut. The resulting imbalance leads to an increased appetite for sugar consumption, which further destroys the intestinal flora.
- Changes in weight
Weight fluctuations that are not related to dietary changes or exercise may be an indication of an unbalanced microbiome. In this case, the body is unable to absorb nutrients, regulate blood glucose levels and store fat. Weight loss may also be due to a phenomenon called “small intestinal bacterial growth” (SIBO). Weight gain, on the other hand, is due to insulin resistance or overeating caused by reduced nutrient intake.
- Sleep disorders and chronic fatigue
An unbalanced microbiome can contribute to sleep disorders (insomnia, poor sleep quality) and, by extension, chronic fatigue. Most serotonin, a hormone responsible for mood and sleep, is produced in the gut. This means that a disturbance in the gut microbiome can affect the quality of sleep.
- Skin irritations
Some skin irritations, such as eczema, may be related to the gut microbiome. Inflammation, caused in the gut by poor diet or allergies to certain foods, can lead to the overproduction of certain proteins, which in turn can cause skin conditions.
- Autoimmune diseases
New studies support the hypothesis that the gut microbiome affects the immune system2. It is believed that an imbalanced gut microbiome can lead to systemic inflammation and thus affect immune function, contributing to the development of autoimmune diseases.
- Intolerance
Intolerance to various foods is the result of an inability to digest them. The question has been raised as to whether intolerances are caused by disorders of the gut microbiome. This can lead to difficulty in digesting certain foods and undesirable symptoms such as bloating, gas, diarrhoea, abdominal pain and nausea.
Tips for improving bowel health
- Less stress
Chronic stress affects the whole body, including the gut. Some ways to reduce stress are meditation, walking, massage, spending time with friends, reducing caffeine intake, practicing yoga or pets.
- Adequate sleep
Reduced sleep or poor sleep quality affects beneficial bacteria, which in turn affect sleep. It is a vicious cycle of fatigue and disruption of the gut microbiome. Sleeping for 7-8 hours a night can help the normal functioning of the gut microbiome.
- Eat slowly
Chewing food properly and eating more slowly helps in better digestion and proper absorption of nutrients. This helps reduce indigestion and helps maintain a healthy microbiome.
- Good hydration
Good hydration helps reduce digestive dysfunction. Adequate water intake is beneficial for the microorganisms that colonise the gut and for maintaining the balance in which they live.
- Food supplements with probiotics and prebiotics
Taking a dietary supplement, as a new daily habit, is a very good solution to improving bowel health. Probiotics are the “good” and beneficial bacteria that colonize the intestinal lumen. Prebiotics are the “food” for probiotics and help them to grow. A dietary supplement with probiotics and prebiotics can be a very good practice for the immediate improvement and balancing of the gut microbiome, as long as it fits the needs and specificities of each organism.
LactoBiome, for example, is a dietary supplement with probiotics, prebiotics and B vitamins. It is a symbiotic formula for balancing and restoring the gut microbiome, with 5 billion live bacterial strains. It is suitable for the prevention and treatment of antibiotic-associated acute diarrhea, viral gastroenteritis, reduction of symptoms of Irritable Bowel Syndrome (IBS), diarrhea of any etiology, etc.
Learn more about LactoBiome here https://microbioma.gr/lactobiome/
- Research on intolerance
If cramping, swelling, bloating, abdominal pain, diarrhoea, rashes, nausea, tiredness and heartburn occur after eating, then an intolerance may be present. Initially, you can try excluding certain foods from your diet and see if your symptoms improve. If you identify these foods, you can significantly improve your gut health.
- Changes in diet
Reducing the consumption of processed foods, sugar intake and high-fat foods can make a significant contribution to improving gut health. In addition, eating foods rich in fibre and eating lean meats also help to keep the gut functioning properly. Diets rich in fibre have been shown to contribute significantly to a healthy microbiome3.