Your Gut Microbiome and Your Health

Question 1

The human body consists of numerous micro-organisms found in all body systems and make up the microbiome. Microbiomes enable human beings to survive. The highest density and diversity of microbiome is found in the gut (Microbiology Society, 2019). 

Question 2

Having a healthy and diverse gut microbiome offers numerous health benefits. Gut microbiome aids digestion. Moreover, it plays a chief role in protecting against various diseases. A stomach with a healthy microbiome is indicated by a great diversity of the microbiome that limits the ability of pathogenic bacteria to survive or thrive in the gut. A diverse microbiome also enhances heart and brain health. Moreover, it facilitates weight control, reduced blood sugar levels, and a subsequent reduction in the risk of diabetes. A diverse microbiome also influences the nervous system and mental health. Microbial dysbiosis increases susceptibility to infection (Microbiology Society, 2019). Moreover, the gut microbiome heavily influences the progression of various conditions (Neural Academy, 2018).

Question 3

Various factors influence the microbiome, such as environment, delivery method, antibiotic intake, and diet. Out diet is the most critical influence on gut health. The best fuel for the gut microbiome is dietary fiber obtained from fruits, vegetables, legumes, nuts, and whole grains. Microbiome break down dietary fiber into short-chain fatty acids (TED-Ed, 2017). 

Question 4

Short-chain fatty acids perform three critical functions. They nourish the gut barrier, enhance immune function, and prevent inflammation, thus mitigating the risk of cancer (TED-Ed, 2017). 

Question 5

Consumption of low fiber processed foods increases colon inflammation and decreases butyrate, which is believed to mitigate the risk of colon cancer. A low fiber diet reduces the fuel available for gut bacteria, thus starving them until they die. The diversity of the gut microbiome is reduced. Bacteria become hungry and might start feeding on the mucus lining (TED-Ed, 2017). 

Question 6

The gut microbiome is linked to mental health and the nervous system. The gut-brain axis transforms information from food to feelings (Duke University, 2018). A healthy and diverse microbiome enhances cognitive and emotional processing. Changes in microbiota are associated with depression, influence reaction to social situations and stress response, and protect the immune system from stress-induced changes (Neural Academy, 2018). Decreased density and diversity of gut microbiome causes over or under stimulation of nerves that relay information from the gut to the brain, which is linked to various mental conditions, such as anxiety and depression. To ensure a healthy and diverse gut microbiome, I should consume a healthy and varied diet, avoid unnecessary intake of antibiotics, and spend more time outdoors (Microbiology Society, 2019). I can also consume foods that contain polyphenols, which are correlated with increased bacteria diversity. Moreover, I should strive to consume fermented and minimally processed fresh foods by lightly steaming or sautéing vegetables (TED-Ed, 2017). The communication between the gut microbiome and the brain indicates the importance of diet on mental health. 

References

Duke University. (2018, September 21). The gut-brain connection [Video]. Youtube. https://www.youtube.com/watch?v=oym87kVhqm4

Microbiology Society. (2019, May 7). Why is gut microbiome important? [Video]. Youtube. https://www.youtube.com/watch?v=AsyzqhFKLoI

Neural Academy. (2018, December 12). The gut microbiome and the brain [Video]. Youtube. https://www.youtube.com/watch?v=mToHUKRsxhg

TED-Ed. (2017, March 23). How the food you eat affects your gut-Shilpa Ravella [Video]. Youtube. https://www.youtube.com/watch?v=1sISguPDlhY