You Better Take Care of Your Gut Bacteria

What is a microbiome das Mikrobiom , and how do we get it? At the moment a human being is born, the microbiome begins to develop. The very first contact with microorganisms a newborn gets, is the one from mother‘s vaginal fluid (respectively vaginal bacteria). If children are born through C-section they predominantly get first contact from the mother‘s skin germs and the midwife‘s skin germs. In some hospitals newborns are purposefully rubbed etw. einreiben with the mother’s vaginal bacteria.

At the time the child reaches adolescence , it will have more than 100 trillion microorganisms living in or on its body. Which kinds of microbes you will get during your life depends on where und how you were born, your gender and age, your genes, your diet and your own personal hygiene, and even your life experiences. Every person has a unique pattern of microbes in and outside of your body. Today, we know that your microbiome affects many aspects of life, e.g. the immune system, mood , energy, stress, skin, sleep, and so on. The microbiome can be altered , especially the gut microbiome. The composition depends on what food we eat, what kind of medicine we take, the amount of sleep we have and even the environment we live and work in.

What is the role of the gut microbiome? The gut microbiome is all the microorganisms living in your gut. These bacteria, viruses, fungi and other types of tiny organisms keep us healthy and are much more important to your health than you might realize. The colon contains the highest concentration and most diversity of microbes in the entire body. Within the mucus layer the microbes form a gut biofilm, which contains different microbes that perform various tasks in your body and also work together to keep you healthy. Every person has a unique make-up of microorganisms.

How does it affect our health? There are four ways in which it affects our health.

Nutrition affects our gut health through the way the microorganisms in our gut produce small molecules that move throughout the blood stream. They affect how your body: stores nutrients, regulates the appetite, uses sugar and controls bodyweight. A diet with high fat and highly-refined carbohydrates or sugars (the “Western diet”), can cause the microorganisms in the gut to become unbalanced. People who eat a lot of these foods can develop „leaky gut syndrome“. The result can be an inflammatory response. It can erode the mucus layer, which protects the intestinal cells; this also can lead to an inflammatory process.

Concerning sleep, depression and anxiety – the gut is your second brain. 90 % of serotonin, which helps to produce melatonin, the “sleep hormone”, is located in the gut. There is, for example, 400 times more melatonin in the gut than there is in the brain. A recent pre-clinical study says that eating probiotic-rich yogurt may be able to reverse depression.

If everything is in balance, the microbes can crowd out harmful bacteria to prevent an infection, and the bacteria in the gut release compounds which can suppress inflammation throughout the body.

The microbiome on the entire body works to keep your skin healthy. Some microbes transform oils in the skin to keep the skin soft and supple. Oily parts are anti-microbial, and keep the harmful bacteria out.

How can I improve my gut microbiome; what should be in my shopping cart ? The food we eat affects our gut health. Here are some suggestions of what should be in your shopping cart.

Sauerkraut... because it is a fermented food and contains a lot of “good” bacteria. Bananas... because they have high levels of potassium and magnesium, they stabilize the gut microbes. Yogurt... because of the beneficial active cultures like Lactobacillus acidophilus, Lactobacillus bulgaricus and Bifidobacteria. Mangos... because they prevent the loss of good gut bacteria. Broccoli... because its metabolites stabilize the gut microbiome and helps reduce gut inflammation. Coconut oil... because it contains antiviral, antimicrobial, antibacterial, and antifungal substances that keeps the gut microbiome in balance. Beans... because they provide high energy food for the “good” bacteria. Apple Cider Vinegar... because it is full of probiotics and amino acids, it reduces acid reflux and some bowel syndromes. Wild Salmon... because of the omega-3 fatty acids. Omega-3 fatty acids and “good” microorganisms help to prevent future inflammation. Komboucha... because it is a yeast and bacteria culture, it stabilizes the gut microbiome. EXERCISE: 1. The microbiome is a very important example of a. parasitism b. symbiosis c. infection d. destruction

2. True or false: If there is less diversity within the microbes, the gut microbiome is much better and definitely healthier.

a. True b. False

3. Why is yogurt effective for the “good” gut bacteria?

a. vitamins b. fibers Ballaststoffe c. Lactobacillus acidophilus d. Bifidobacteria

You’ll find the answer on: http://tinyurl.com/weiterbildung-englisch

Bibliography 1. http://dict.leo.org. 2. Haller D: The Gut Microbiome in Health and Disease, Springer 2018. 3. www.dict.cc. 4. www.webster-dictionary.org.

CARMEN LOBITZ Carmen Lobitz ist freie Trainerin, Lehrerin und MTA. Sie gründete 1998 in Berlin lobitz seminare, die unter anderem Englischseminare für Health Professionals anbieten. Kontakt: mail@lobitz-seminare.de www.lobitz-seminare.de

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Lösung für Exercise: Answer: 1. b Answer: 2. b Answer: 3. c + d

You Better Take Care of Your Gut Bacteria

What is a microbiomedas Mikrobiom, and how do we get it?

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You Better Take Care of Your Gut Bacteria

What is a microbiomedas Mikrobiom, and how do we get it?

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