Our gut – an organ that is often overlooked, yet has a significant impact on our overall well-being. "Gut Day" shines a spotlight on this often-neglected organ and reminds us how crucial a healthy gut is to our health. From digestion to our immune system and our mental state, the gut plays a crucial role. But what exactly promotes gut health? What diet is good for our gut? And what exactly is the microbiome?
We wanted to know exactly and asked our alternative practitioner Petra Garus.
Petra, you regularly focus on the topics of gut health and the microbiome. What exactly is the microbiome?
The microbiome is also called intestinal flora. The microbiome refers to the totality of all beneficial bacteria, viruses, and fungi that colonize humans and other living organisms on the skin or in the intestines. The largest group in the microbiome is bacteria, numbering approximately 100 trillion. An intact microbiome is a diverse and unique biotope. The more diverse, the better! Studies show that biodiversity in the intestinal flora has a tremendous impact on health, well-being, and physical and mental performance. For example, 70% of all immune cells are found in the intestines.
And what is the function of the microbiome?
The microbiome and the intestinal mucosa, with its tight junctions (cell-cell connections), act as a barrier, preventing undigested food, pollutants, and other substances from entering the bloodstream. It thus serves as a protective barrier and activates the body's defenses and expulsion of pathogens. Furthermore, the microbiome also influences the inhibition and activation of metabolic pathways for normal digestive function.
Why is a healthy microbiome so important for us?
A healthy and diverse microbiome is a fundamental prerequisite for our overall health. Gut microbial activity extends far beyond the digestion of food. When we have a healthy and diverse microbiome, it produces numerous metabolites that perform important functions in our bodies. These metabolites don't stay in the gut, but instead find their way to every cell in the body via the bloodstream. Together with hormones, neurotransmitters, anti-inflammatory metabolites, and vitamins and antioxidants produced in the gut, gut bacteria influence every organ in our body.
If the microbiome's balance is disrupted, the risk of diseases such as obesity, high blood pressure, cancer, and diabetes increases. Allergies and autoimmune diseases can also have unpleasant consequences. Among other things, our mental state and the health of our nervous system are partly regulated by the gut. If the bacterial community is disrupted, depression, reduced stress resistance, or even neurological diseases can result.
How can we support our microbiome?
There are many approaches to supporting the microbiome. These include a varied and diverse diet, stress reduction, and sufficient sleep. All of these factors can have a significant impact on our gut health.
- High-fiber diet: A balanced diet rich in vegetables, fruit, whole grains, and legumes promotes the growth of healthy gut bacteria. This fiber serves as food for beneficial bacteria.
- Fermented foods or probiotics: Yogurt, sauerkraut, kimchi, kefir, and other fermented foods contain probiotic bacteria. These foods provide gut-friendly lactic acid bacteria. You can also take probiotic supplements, such as Regulatpro® Bio from Dr. Niedermaier, if recommended by your doctor.
- Prebiotics: Prebiotics are substances in foods that promote the growth and activity of healthy gut bacteria. Foods such as garlic, onions, leeks, asparagus, and artichokes are rich in prebiotics.
- Avoid antibiotics: Both harmful and beneficial bacteria can be affected by antibiotics. Therefore, if possible, antibiotics should be avoided.
- Stress management: Stress, especially chronic stress, can affect the microbiome. Relaxation exercises such as yoga or meditation can help reduce stress. It's best to incorporate them into your daily routine on a regular basis.
- Sufficient sleep: Lack of sleep can negatively impact gut health. In general, sufficient sleep is extremely important for our overall well-being and our immune system.
- Exercise: Regular exercise not only keeps your muscles fit, but also your intestines. It supports the further transport of digested food and bowel movements, and helps prevent excess fat accumulation. Additionally, exercise also stimulates blood flow to the intestines.
- Drink enough: Water and unsweetened tea are particularly good for getting enough fluids throughout the day. Still water is better, as carbonated water puts more strain on the intestines. Two to three liters per day is ideal. This also removes dissolved pollutants. removed from the body more easily and quickly.
Thank you very much for your time, dear Petra!
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Petra Garus alternative practitioner Mon. - Thurs. 9:00-15:00 garus@drniedermaier.com Tel: + 49 (0) 89 66 07 97 - 28 |