A person, like all other living organisms, is actually a large world, which includes not only their own organs, tissues and cells, but also many other creatures: bacteria, fungi, protozoa and even viruses. This system is called the “microbiome”. The concept of a microbiome also includes all the genes of microorganisms.

Each microbiome has its own groupings. Such microcommunities are called “microbiota”. There is a microbiota of the intestine, mouth, skin and other organs. The terms “microbiome” and “microbiota” are often used interchangeably, which is not correct.

Moreover, each mini-ecosystem differs from one part of the body to another. Thus, the composition of bacteria on the left and right toes will be different, and the number of microorganisms on the skin of the face and, for example, in the intestines, differs by several tens of times.

The microbiota performs many functions: it fights harmful microorganisms, helps with digestion, and produces short-chain fatty acids and vitamins that the body needs.

Depending on their role in the ecosystem, microorganisms that inhabit the human body are divided into commensal - beneficial - and opportunistic pathogens, which usually do not cause harm, but under certain conditions (for example, with reduced immunity) can cause diseases. . Staphylococcus aureus and Haemophilus influenzae - causative agents of dangerous infections - usually live on the mucous membrane of the oral cavity and nose. But despite such a motley population, the whole system is in balance: there are so many bacteria and they know their functions so well that they peacefully coexist with each other, including with humans.

How do bacteria enter the body?

In a sense, a person gets bacteria from his parents. The fact is that in the womb the baby is in almost sterile conditions, but when passing through the birth canal, he “catches” the first microbes. Since the child collects bacteria from all the surfaces he touches: from the hands of medical personnel, from linen, and so on. He receives a significant part of the bacteria from his mother's milk. During the first 2-3 years of life, bacteria most intensively colonize the child's body, after which only minor changes occur.

The composition of the microbiota of an adult is unique and depends on a complex of factors: genetics, method of delivery, gender, age, anthropometry, nutrition, sufficient sleep, chronic diseases, bad habits, medications taken, living conditions.

In total, more than 10,000 species of microorganisms inhabit the human body - this is the assessment of scientists from the Human Microbiome Project. The total weight of the microbiota is about 2.5 kg, up to 2 kg is located in the intestine. You have probably heard the myth that there are 10 times more bacteria in the human body than cells. A person weighing 70 kilograms and 170 centimeters tall contains about 30 trillion cells and 39 trillion intestinal bacteria. Although the ratio is not 1:10, the number is still impressive.

Why the intestine?

The moist, warm environment of the intestine is an ideal place for bacteria to grow. The structure of the intestine resembles velvety tissue: its surface is made up of tightly packed folds, built up of closely spaced villi and microvilli. In addition, the intestines provide a lot of food for bacteria, as they contain semi-digested food.

The intestinal microflora of healthy adults mainly consists of six types of bacteria:

Firmac,

Proteobacteria,

Bacteroides,

Actinobacteria,

Fusobacteria,

Verrucomicrobia.

How does the intestinal microbiota affect health?

The gut microbiota affects not only digestion, but also overall health. Thus, the connection between the state of the microbiota and the risk of developing type 2 diabetes, atherosclerosis, obesity, ulcerative colitis, Crohn's disease and many other pathologies has already been proven.

How to help the gut microbiota?

Add fiber

Fiber is a complex carbohydrate or dietary fiber that is not absorbed by the body, but is fermented by intestinal bacteria. According to a large meta-analysis published in the Lancet, a diet rich in fiber reduces the risk of cardiovascular disease, type 2 diabetes, colorectal cancer and mortality from all causes by 13-33%. Sufficient fiber intake helps improve the microbiota profile and well-being.

Eat fermented foods and probiotics

Probiotics - live bacteria found in fermented foods such as kefir or sour cream. Studies suggest that taking probiotics can help support healthy gut flora and reduce inflammation. Examples of foods that contain probiotics include: yogurt or sour cream; sauerkraut and fermented vegetables; miso, kombucha, and tempeh (fermented soybeans). It is recommended to consume at least 1 probiotic product per day.

Sleep 7-9 hours

Lack of sleep is bad for your health