The Human Microbiome: A look into our microscopic world

Did you know the number of microorganisms in the human body is in the trillions, outnumbering our own cells by a ratio of at least 10 to 1, or that the estimated weight of microorganisms in the human body is 2 to 6 pounds or nearly the same as the weight of the brain? Well if you're like me you had no idea how significant and essential the human microbiome is to our lives, many operations throughout our body that keep us alive can not occur without the help of the human microbiome, let's dive deeper into this small and exciting world to learn the wonders of the human microbiome and their essential roles in digestion, immunity, and overall health!

The Human Microbiome 

What is the Human Microbiome?

The term "human microbiome" describes the assortment of microbes that live in different regions of the human body, such as bacteria, viruses, fungi, and other microbes. Our skin, mouth, gut, reproductive organs, and other mucosal surfaces are home to these microbes. The dynamic and intricate ecosystem known as the human microbiome is essential to preserving our health and well-being. I think it is so important to learn about the human microbiome because of how intricate it is and how vital it is to our lives. The human microbiome has a very diverse composition that differs from person to person. It is affected by things like heredity, age, diet, hygiene standards, environment, and even the way we were born. Even though bacteria in the human microbiome are the microbes that have been studied the most, new research has broadened our understanding to encompass other microbial communities as well.

Composition of the Human Microbiome

The human microbiome is composed of many different microscopic organisms like bacteria, fungi, archaea, and other microbes. Let's take a deeper look at a few very common and very interesting microorganisms found in the human microbiome:

Bacteria

Bacteria under microscope

The microbes that make up the majority of the human microbiome and have received the most research are bacteria. They are essential for several body processes, including vitamin production, immune system control, and digestion. Particularly in the human gut, a wide variety of bacterial species, including Bacteroides, Firmicutes, Actinobacteria, and Proteobacteria, can be found. Hopefully, you can now understand that bacteria are not always harmful to our bodies, many strains of bacteria are very beneficial.

Viruses

COVID-19 Virus up close

When I say the word virus what is the first thing that comes to your mind? I would assume you think of COVID-19 because of how prominent the virus has been for the past few years but there are soooo many other viruses that reside on or in our body at all times, isn't that crazy?! The most prevalent viruses in the microbiome are bacteriophages, which infect and multiply inside bacteria. In the gut and other settings, bacteriophages are extremely prevalent and have the ability to affect the makeup and activity of bacterial communities. Viruses can also directly harm a person's health, for instance by interfering with their immune system. Viruses have many key jobs in the microbiome like viral diversity, bacterial regulation, horizontal gene transfer, and stabilizing human health.

Fungus

C. albicans italicize

The human microbiome includes fungi, which can be found in numerous species on the skin, gut, mouth, and other mucosal surfaces. The microbiome frequently contains the fungi Candida, Malassezia, and Aspergillus. While certain fungi are helpful and support a balanced microbiome, others can cause diseases in specific circumstances. Although fungi are not as major a part of the human microbiome as bacteria or viruses, their existence and interactions within the body nevertheless have substantial effects on human health, including the regulation of the immune system and the metabolism of nutrients. The greater function of fungi in the human microbiome is still being studied by many scientists.

Roles of the Human Microbiome

The human microbiome is responsible for many jobs inside and outside the body including digestion, immunity, and overall human health. Let's take a look at these different roles and see why they must be done correctly for the human body to function properly!

Digestion

Drawing of the gut microbiome

In the human body, digestion is greatly influenced by the microbiome, especially the gut microbiome. Complex carbohydrates, such as dietary fiber, are broken down into smaller, more digestible molecules by the billions of microbes that live in the gut. The breakdown of carbohydrates, proteins, and lipids is accelerated by these microorganisms because they create enzymes that humans lack. The gut microbiome ferments indigestible substances into useful byproducts like short-chain fatty acids, which fuel the cells lining the colon and promote colon health as a whole. Additionally, the microbiome assists in the synthesis of necessary vitamins and nutrients that the human body cannot generate, such as vitamin K and several types of B vitamins. The microbiome works with the immune system to maintain a balanced and healthy gut environment, reinforces the gut barrier to keep infections out, and helps the body detoxify toxic substances.

Immune system and immunity

The human immune system

In the human body, immunity is greatly influenced by the microbiome. The trillions of microorganisms that live inside and on top of our bodies have a strong relationship with the immune system, influencing how it develops, works, and reacts. The microbiome serves as an instructor, teaching the immune system to identify pathogens and react correctly while retaining tolerance to safe chemicals. This interaction lowers the risk of allergies, autoimmune illnesses, and other immune-related diseases by ensuring that immune cells mature properly and that immune tolerance is established. By fighting for resources and space, the microbiome also serves as a barrier against infections, driving them out and preventing their colonization. Additionally, the microbiome affects the generation and distribution of regulatory and T cells, two types of immune cells that help regulate immune responses.

How to keep your microbiome healthy

Now that you know what the human microbiome is and why it is so important for the well-being of all humans here as some great tips and tricks to keep your microbiome healthy and operating at peak performance! 

Fix your diet

Average balanced diet

Choose a variety of fresh produce, healthy grains, legumes, and other plant-based foods to include in your diet. These offer vital minerals and dietary fiber that feed the good bacteria in the gut. To encourage a diverse microbiome, strive for a varied diet. The microbiome's balance can be disturbed by eating a lot of highly processed food and sugar. Reduce your intake of sugary beverages, refined cereals, and processed foods because they can have a negative effect on microbial diversity and encourage the development of dangerous germs. Include fermented foods in your diet, such as yogurt, kefir, sauerkraut, kimchi, and kombucha. Live beneficial bacteria found in these foods can help replenish and diversify the microbiome.

Manage your physical health

Man running

Exercise frequently since it has been demonstrated to have a good impact on the microbiome's makeup. Exercise increases intestinal motility, which helps with waste removal and fosters microbial variety. To stay hydrated and support healthy digestion and microbial function, drink plenty of water. Water aids in the movement of nutrients, the elimination of waste, and the maintenance of the microbiome's healthy habitat. The general health of the microbiome is influenced by maintaining a healthy lifestyle, which includes regular sleep schedules, abstaining from tobacco use, and limiting alcohol intake.