Many of us may be familiar with the idea that there are “good†and “bad†bacteria are linked to probiotics. But it is not always so clear-cut. In a healthy person, these microbes coexist in a symbiotic relationship with their human host and confer to them a raft of benefits, including aiding digestion. They help with the absorption and production of essential nutrients, assisting our metabolism, supporting our immune and nervous systems. However, if there is a disturbance in that balance our bodies may become more susceptible to disease.
We can all do with a simple guide to understanding probiotics.
There are trillions of microbes living in and on our bodies, anywhere between 10 trillion and 100 trillion microscopic organisms. The largest community of microbes that make up this vast biome is the microbiome which most people call their gut flora.
A person’s microbiome is the entire collection of microbes living in and on our body, including those found in our mouth, gastrointestinal tract and other parts of our anatomy. These microbes range from bacteria to viruses, fungi, parasites and more. The largest and most researched microbial community can be found in our gastrointestinal tract. This can be referred to as the gut microbiota.
No two microbiomes are the same
Our microbiomes are dynamic and can be shaped by our environment, diet, and lifestyle choices. So, what might be an ideal microbiome for one person may not be ideal for another.
We all have different microbiomes due to our different individual makeups and lifestyles. Some of us have more diverse microbiomes than others. And, as we age, our microbiomes change too.
There are many factors that contribute to the composition of our microbiomes, including our genes, diet, and exposure to antibiotics and other medications. Our gut microbiomes are also influenced by the bacteria we are exposed to in our environment.
Some researchers believe that we should strive for a more diverse microbiome. Others believe that a less diverse microbiome may be more beneficial for our health. The truth is, we don’t yet know enough about the microbiome to say for sure what the ideal composition should be.
A helping hand
The ideal way to support a healthy microbiome is with a fresh, balanced diet and regular exercise. But our modern Western lifestyles have made it more difficult to maintain our bacterial diversity.
An additional way we can help to support the diversity of our microbiomes is to supplement a healthy diet with probiotics, which contain bacterial strains specifically selected to support the health of the gut.
Relationship between the gut, probiotics, and the immune system
Almost 70% of the immune system is located in the gut, which means that a whole lot of the work your body does to keep out foreign bacteria and viruses takes place in your digestive system.
The gut lining acts as a barrier, allowing essential nutrients to pass through[1], we also have special immune cells called ‘dendritic cells’ in the immune system outside of the gut. These dendritic cells identify and present bacteria to T helper cells. T helper cells then determine a correct course of action by emitting cytokines. What all of this means is that communication between the immune system and the gut plays an important role in immune system function.
Beneficial bacteria such as those in probiotics maintain and support functioning of the immune system:
- Some beneficial bacteria take up space in the gut that would otherwise be occupied by other foreign bacteria
- Probiotics can support the intestinal microbiome by maintaining the beneficial bacteria
Ways to relieve stress through our Gut MicrobiomeÂ
Whilst genetic, environmental, and psychological factors all play a role in determining your stress resilience, new evidence has emerged highlighting the role of another important key player – the gut microbiome.
Research shows the gut microbiome can affect gut permeability and inflammation, and in turn can have effects on symptoms of mild anxiety. [2]
A gut microbiome deficient in healthy bacteria may lead to an exaggerated stress response. A recent study showed that antibiotic-induced, ‘germ-free’ mice had increased stress hormone production when exposed to acute stress. [3]Â
Taking care of your gut microbiome can contribute to supporting resilience to stress. Here are a few of our favourite tips to help keep your gut (and brain) happy and healthy:
- Relax with a cup of tea –Green tea offers more than just warmth and comfort; it also contains polyphenols which provide antioxidant protection and modulate gut bacteria.[4]
- Food for mood – Consuming foods rich in tryptophan (such as cashews, almonds, and walnuts), in combination with antioxidant rich foods (such as green tea), can help to increase amounts of ‘feel good’ neurochemicals in the body. They also make great food for your gut bacteria.[5]
- Exercise for fun – Exercise doesn’t have to be boring. Go for a forest walk, dance in your living room or play with your dog. Not only does exercise increase your ‘feel good’ hormones, but it also helps to balance your gut microbiome
How a Healthy Microbiome supports Sleep and vice versa!
Getting the right amount of good sleep quality is important. Whilst genetic, environmental, and psychological factors all impact our sleep quality, new evidence has emerged highlighting the role of another key player – the gut microbiome. The relationship between the gut microbiome and brain function is a 2-way streak, with our gut microbiome affecting cognitive function, brain development, memory formation, circadian rhythmicity, and mental health [6] and a lack of sleep impacting our gut health.
There’s an increasing amount of evidence to suggest the makeup of your gut microbiome is linked to how well you sleep. In one study, researchers analysed participants’ gut bacteria and then used activity watches to record their sleep behaviour over a 30-day period. [7] The study found that participants with an increased microbiome diversity were most likely to sleep longer and more efficiently.
It’s also important to note how a lack of sleep can impact our gut health. In fact, research suggests disturbances in our sleeping patterns can increase the risk of gastrointestinal diseases such as gastroesophageal reflux disease (GERD), which can cause heartburn or acid indigestion.[8]
Lack of sleep can also affect your food choices and, in turn, the microbes in your gut.
Tips for a Healthy Skin Microbiome
This microscopic ecosystem that inhabits the skin’s surface, is made up of a diverse array of bacteria, fungi, viruses and even mites (yes, mites!). While it’s easy to envisage having skin ‘bugs’ as being a bad thing, research has shown when skin microbes form part of a balanced and diverse microbial community, they not only live in harmony with our skin but also support skin health.[9] Conversely, imbalances in the microbial diversity of the skin (AKA dysbiosis) have been associated with various deviations to healthy skin function.
Therefore, the skin’s microbial balance not only affects the way our skin looks and feels, but the way it functions. Let’s take a closer look at the skin microbiome and what we can do to help support it, and our skin’s health, throughout the different stages of life.
- Nurture your gut – Research has shown dysbiosis of the gut to be more common in those who suffer from acne compared to healthy individuals.[10] This is believed to be influenced by Western-style diets, rich in refined carbohydrates, saturated fats, dairy, chocolate and low omega-3 fatty acid consumption. Eating a diet rich in plant foods, antioxidants, fibres and essential fatty acids can not only directly support skin health but also the health of your gut and skin microbiome.
Stay hydrated – Drinking sufficient water daily is an important part of general health maintenance. For those who are on the lower side of water intake or have a higher risk of dehydration from exercise or older age, a mix of studies have shown an increase of at least 100ml-2L of water per day may help support skin health by improving deep skin hydration and elasticity, while reducing dryness and roughness.[11]
- Strengthen your skin barrier – a healthy skin barrier function is as important to the skin microbiome as it is to the skin. Supplementing with collagen has shown to support skin integrity and elasticity.[12]
What we do know is that our microbiomes are unique to us and that they play an important role in our health. So, whatever your microbiome looks like, it’s important to do what you can to keep it healthy.
 References
[1] Vighi G, Marcucci F, Sensi L, Di Cara G, Frati F. Allergy and the gastrointestinal system. Clin Exp Immunol. 2008 Sep;153 Suppl 1(Suppl 1):3-6.
[2] Bear T, Dalziel J, Coad J, Roy N, Butts C, Gopal P. The Microbiome-Gut-Brain Axis and Resilience to Developing Anxiety or Depression under Stress. Microorganisms. 2021 Apr;9(4):723.
[3] Huang TT, Lai JB, Du YL, Xu Y, Ruan LM, Hu SH. Current understanding of gut microbiota in mood disorders: an update of human studies. Frontiers in genetics. 2019 Feb 19;10:98.
[4] Singh RK, Chang HW, Yan DI, Lee KM, Ucmak D, Wong K, Abrouk M, Farahnik B, Nakamura M, Zhu TH, Bhutani T. Influence of diet on the gut microbiome and implications for human health. Journal of translational medicine. 2017 Dec;15(1):1-7.
[5] Strasser B, Gostner JM, Fuchs D. Mood, food, and cognition: role of tryptophan and serotonin. Current Opinion in Clinical Nutrition & Metabolic Care. 2016 Jan 1;19(1):55-61.
[6] 1. Lu J, Synowiec S, Lu L et al. Microbiota influence the development of the brain and behaviours in C57BL/6J mice. PLoS One. 2018 Aug 3; doi:10.1371/journal.pone.0201829
[7] Ogawa Y, Miyoshi C, Obana N. et al. Gut microbiota depletion by chronic antibiotic treatment alters the sleep/wake architecture and sleep EEG power spectra in mice. Scientific Report. 2020 Nov 11; 19554.
[8] Khanijow V, Prakash P, Emsellem HA, Borum ML, Doman DB. Sleep Dysfunction and Gastrointestinal Diseases. Gastroenterol Hepatol (N Y). 2015 Dec 11; (12)817-825.
[9] Baldwin HE, Bhatia NC, Friedman A, Prunty T, Martin R, Seite S. The role of cutaneous microbiota harmony in maintaining a functional skin barrier. SKIN The Journal of cutaneous medicine. 2017 Oct 27;1:s139-.
[10] Dréno B, Dagnelie MA, Khammari A, Corvec S. The skin microbiome: a new actor in inflammatory acne. American Journal of Clinical Dermatology. 2020 Sep 10:1-7.
[11] Akdeniz M, Tomovaâ€Simitchieva T, Dobos G, Blumeâ€Peytavi U, Kottner J. Does dietary fluid intake affect skin hydration in healthy humans? A systematic literature review. Skin Research and Technology. 2018 Aug;24(3):459-65.
[12] Choi FD, Sung CT, Juhasz ML, Mesinkovsk NA. Oral collagen supplementation: a systematic review of dermatological applications. Journal of drugs in dermatology: JDD. 2019 Jan 1;18(1):9-16.
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