What is Microbiota / Microbioma?
Did you know that there is a crowded microscopic living population in our bodies that lives with us, expressed in trillions?
There are about 100 trillion bacteria in this microorganism called microbiota. Their total weight is around 2-3 kg, which is about 2-3% of our body weight. The number of microbiota bacteria is 10 times more than our own cells.
The genetic material of microbiota is called microbioma. However, these two terms are often used in the same sense. The number of genes in the microbiome is 150 times more than the number of genes in the human genome. We do not exaggerate if we say that there are many more bacterial cells and genes in our bodies than our own cells and genes! From this perspective, we can say that we are 10% human and 90% bacterial. Intensive studies are being carried out to decode the genetic information contained in the microbiome, such as decoding the human genome (sequencing all genes in the human).
The microbiota is the internal ecosystem of our bodies. Microbiota is found in 18 different places in the body. Our intestines are naturally the most crowded environment. The intestinal microbiota develops while we are in the womb. Bacteria begin to pass from mother to baby during pregnancy. During birth (if normal delivery through the birth canal) and breastfeeding, the newborn continues to receive bacteria from the mother (therefore, babies born by caesarean section and who are not breastfed have some disadvantages of microbioma). When we grow up, we take many bacteria from what we eat, drink, our environment, and the people we contact. The microorganisms taken can sometimes be friendly and sometimes hostile bacteria, sometimes a mixture of both. The number of friendly bacteria predominates in a healthy human body. The ratio of friendly / hostile microorganisms is approximately 80/20.
Why is human microbiota important?
Hippocrates, the father of modern medicine, said 2000 all diseases start in the intestine 2000 2000 years ago. Today's scientific studies show how right he thinks. It is better understood every day that there may be problems with bowel microbioma under many seemingly irrelevant diseases. In other words, the health status of our intestines affects all body systems. The weakening or damage of the intestines may lead to chronic diseases, obesity and aging.
This community of microbes that live within us has an indisputable importance in maintaining body functions and staying healthy. Microbiota plays an important role in the fulfillment of various body functions such as digestion of foods, support of the immune system, production of some vitamins, intestinal health, prevention of inflammation, maintenance of ideal body weight, and brain activities. They are an integral part of our bodies. Rapidly increasing studies in recent years give clues that microbiota-related problems may play a role in the following diseases:
Asthma
Autism
Cancer
Celiac disease
Colitis
Diabetes
Skin disorders such as eczema, acne, rosacea, urticaria
Heart disease
Obesity and Weight Increase
Sensitive Bowel Syndrome (IBS)
Food allergies / sensitivity
Common colds, sinusitis, bronchitis
Low energy
Chronic fatigue
Brain diseases (Alzheimer's, autism, multiple sclerosis, Parkinson's, migraine, depression, anxiety, thought blur)
Autoimmune diseases - can be triggered by systemic inflammation of the intestinal wall (Hashimoto's thyroiditis, rheumatoid arthritis, lupus, psoriasis)
Candida proliferation
Human microbiome is known to have significant effects on our four health-related domains: nutrition, immunity, behavior and chronic diseases. Let's take a closer look at these.
Nutrition
Human beings have evolved with bacteria on the planet where they live. As a result of this common evolution, the human body cannot perform many functions by itself. In order to carry out these functions in a healthy way, our body is dependent on the bacteria in the microbiota. In other words, human needs microorganisms such as air, water and food for their survival. One of the main tasks of the intestinal microbiota is to ensure that what we eat is digested and that the nutrients are metabolized. Intestinal bacteria help break down complex molecules in meat and vegetables. Microbiota bacteria feed on what we eat. For this reason, it is important for our health that we consume appropriate food (prebiotics) for the survival and multiplication of these bacteria.
Without the trillions of bacteria living in us, the food we consume will not be able to digest. As a matter of fact, when the balance of this bacterial population is disrupted, important digestive problems occur. Another nutritional task of microbiota is to maintain the health of the cells of the intestinal wall. It is possible that intestinal bacteria affect the feeling of hunger and satiety by their metabolic activities. The diversity of microbiota is related to the diversity of our diet. The more diverse our food sources and foods are, the more intestinal bacteria gain diversity.
On the other hand, it is thought that there may be a relationship between this condition and intestinal microbiota in people with obesity problems and who have difficulty in losing weight. Some research has shown that bacterial imbalances are associated with weight gain, especially in people with high amounts of Firmicutes bacteria. There are studies reporting a decrease in triglyceride levels and other risk factors related to heart disease in people with metabolic syndrome receiving probiotic supplements.
Immunity (immune system)
The cell wall of the intestines is very thin and there are cells of the immune system right next to it. 75-80% of our immune system is in the intestine! It is not surprising that many immune-related autoimmune diseases may be associated with latent gastrointestinal problems. When the microbiome balance is impaired, the immune system starts to strain. Frequent colds, allergies, joint pain, acne and many more serious disorders may actually be related to the deterioration of the microbiome balance through the immune system. If there were no microorganisms in our body from birth, we would not have adaptive immunity. Adaptive immunity is the part of the immune system that learns how to respond to microbes in their first encounter. Thus, it is possible to establish a faster defense against disease-causing organisms.
Brain and Behavior
Neuroscience researchers believe that there is a close relationship between the brain and the intestinal microbiota. The microbiota is affecting brain function. Therefore, the intestines are called the “second brain.. It has been observed that there is a relationship between intestinal microbiota and nervous system disorders such as depression and autistic spectrum disorder (ASD). For example, 70% of the neurochemistry called serotonin, which promotes emotional well-being, self-confidence and restful sleep, is produced in the intestines. If your microbiome is in good condition, serotonin and many other neurochemical substances have a higher chance of being normal. Neurochemical equilibrium means for us that we are more calm, balanced, optimistic, self-confident and sleep better. But if your microbiome balance is impaired, neurochemical levels such as serotonin in the intestines are reduced. You may experience depression, anxiety, self-doubt and sleep problems. Although we classify these problems as “brain problems biy, the biochemical substances that affect them are more intense in the intestines than in the brain. Common disorders such as depression and many other brain diseases may actually be “bowel problems er.
The microbiota may have the capacity to influence our behavior and mood. With neural signals sent through the nerves that go through the intestine, it is possible to influence our brain by altering sensory receptors, producing toxins that make us feel bad, or by releasing chemical reward molecules that make us feel good. Since the microorganism community in the intestine has a great impact on our thoughts, emotions and temperament, some researchers call them mikro micro-organisms that affect our minds ”.
The intestine - brain axis or the connection between our intestines and the brain has recently been a field of study that has been of interest to researchers. For example, there was a relationship between anxiety (anxiety) and depression and low levels of Lactobacillus helveticus and Bifidobacterium longum strains. Laboratory results suggest that brain problems such as anxiety, depression and confusion are frequently encountered in patients with yeast or excessive bacterial proliferation, which supports this intestinal brain connection. In short, for our brain to be healthy, our intestines need to be healthy.
Chronic Diseases
There are studies showing that the decrease in intestinal microbiota is associated with inflammatory bowel disease, obesity and type 2 diabetes. Again, there may be a link between changes in the species of these bacteria and metabolic syndrome. Nutritional supplements such as nutritional changes, prebiotics, probiotics have been shown to affect risk factors associated with these diseases.
Symptoms of Microbiome Imbalance
As you can see, your microbiome helps preserve the brain, immunity, intestines and metabolism. When antibiotics or other factors disrupt the microbiome balance, it is reflected in the brain and intestines, the metabolism slows down and the inflammation process begins in your body. Inflammation causes weight gain as well as gas, bloating, reflux, acne and hormonal problems. In summary, microbiome imbalance can produce the following effects:
Brain: anxiety, depression, confusion, sleep problems, memory problems
Digestive system: gas, bloating, indigestion, constipation / diarrhea, heartburn / reflux – If there are not enough good bacteria to digest foods with pulp, non-digestible pulp foods will cause gas to form in the intestines as fermented
Hormones: menstrual and premenstrual problems, perimenopause and menopause symptoms (flushing, skin problems, difficulty sleeping, fluctuation of emotion)
Immune system: frequent colds, prolongation of illness, allergies
Skin: acne, acne rosacea, eczema, psoriasis
Metabolism: excessive desire for sugar and refined carbohydrates (since bad bacteria are fed with sugar, there may be excessive desire for sugary foods if the proportion of bad bacteria increases)
General complaints: fatigue, muscle pain, joint pain, weight gain şeker due to excessive consumption of sugar, pesticides and chemicals in processed foods, the toxins accumulated in the system cause damage to the intestinal wall causing increased permeability.
If you experience one or some of the above symptoms regularly, this may indicate that your bowels are not working properly. You may need to restore the balance of the intestinal microbioma to prevent more serious health problems.
Factors Disrupting Microbiome Balance
Your intestines must be healthy for your body to be healthy. When your bowel health deteriorates, your body systems don't work effectively. Since the body cannot get the necessary nutrients, your energy drops, disruptions in healing and repair processes, your immune system deteriorates, metabolism slows down, your mental performance decreases. All this is caused by a change in intestinal permeability resulting from disruption of the microbiome balance and chronic inflammation due to it. In short, healthy intestinal microbiome is indispensable for your health.
Modern lifestyle, environmental pollution, chemicals, alcohol and processed foods can adversely affect your intestinal microbiome and change the ratio of good / bad bacteria in favor of the bad. This has a significant impact on your overall health. Improper nutrition, exposure to toxins, insomnia, chronic stress, too much medication (especially antibiotics and proton pump inhibitors) disrupt your microbiome's balance. As a result, problems affecting your entire body, from the digestive system, the immune system, hormones to your thoughts and emotions, can arise. Below is a short list of factors that disrupt the microbiome balance in your daily life;
Sweet, starchy foods
Unhealthy fats: trans fats, (industrial) vegetable oils
sweeteners
Stress
Insomnia
Antibiotics (those taken as medicines and those taken through edible foods)
Commonly used drugs; antidepressants, anxiety relievers (anxiolytics), antacids, proton pump inhibitors, pain relievers
Foods containing genetically modified organisms (GMOs); corn, soy, sugar beet)
Industrial oils; liquid vegetable oils such as canola (rapeseed), sunflower, corn, cotton, and margarines (trans fats)
Microbiota and Nutrition
The importance of the balanced structure of the bacterial ecosystem within us, called microbiota, has been acknowledged by scientific studies in keeping our bodies healthy and functioning properly.
The ideal situation in the human microbiome is that the ratio of good / bad bacteria matches the 80/20 balance. If this balance is disturbed, problems in our intestines may arise, and no other prevention may respond permanently.
In addition to the importance of the microbiome balance, it is important to remember that we are responsible for the microbiota. Because how we feed has a tremendous effect on the bacteria that grow in our intestines. An important advantage here is that we know exactly what foods good bacteria like. If you follow the three-stage plan below, your microbiome will be largely near-ideal;
Feed on prebiotics! Prebiotics are foods that are a favorite of good bacteria.
In addition to providing food to the microbiota, prebiotics provide a favorable environment for them to multiply. When we say prebiotic fiber foods should come to mind. Lift-rich foods (vegetables and fruits) are the most suitable foods for microbiome.
Foods rich in polyphenols such as blueberries, coffee and cold pressed olive oil have been shown to play a significant role in protecting against degenerative diseases by improving the microbiome environment. In summary, the power you need for a healthy microbioma is at the tip of your fork!
Get probiotic support! Probiotics are “beneficial bacteria yaşayan living in the small and large intestines.
If you make your intestines the perfect home for them (by eating plenty of pulp), probiotic bacteria will multiply there and do usefull things. Traditional foods such as kefir, pickles and tarhana are natural probiotic sources.
Sometimes bad bacteria multiply in our intestines. These are unwanted guests. By obtaining a quality probiotic supplement, you can give beneficial bacteria the best chance of reproduction and prevent them from replicating in harmful ones. You can consult your doctor or pharmacist when choosing probiotics.
Don't kill them! The easiest way to ruin your microbiota is to kill them with antibiotics. Do not use antibiotics unless absolutely necessary and without doctor's advice. Also, since processed foods contain preservatives that damage microbiota bacteria, it is best to avoid any processed foods. Eat full and real foods as much as possible. Do not consume food containing preservatives and additives.
Contents of the Intestinal Microbiota and Laboratory Approach to Intestinal Health
You can apply to our laboratory and / or get advice from our specialist doctors for “Fecal Flora Screening Test için to reveal your intestinal microbiota content.
In case of suspicion of excessive candida colonization in your intestines, özel LTT-Candida test ılan which is studied with advanced methods in our special immunology laboratories is one of our recommended tests. LTT-candida is a test in which your immune cells respond to candida fungi.
An increase in intestinal permeability caused by disruption of microbiome balance can be demonstrated by the on Zonulin ”test in the blood and the / LTT-Top 56 (cellular food sensitivity) gelişen test for food allergy / food sensitivity.
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