How the microbiome influences our health and ageing

01 Introduction to the microbiome 02 The microbiome: an ecosystem within us 03 What throws your microbiome out of balance? 04 How to recognize a disturbed microbiome 05 Nutrition and the microbiome: an interrelationship 06 The influence of the microbiome on health and ageing 08 The influence of probiotics on the microbiome and ageing 09 Conclusion on the future of microbiome-based therapies

The latest research on the microbiome and which strategies will extend your life

Introduction to the microbiome

Imagine your body as a planet, populated by trillions of microorganisms that live and interact in complex communities and have a decisive influence on your health, your well-being and even your moods. This fascinating world, known as your microbiome, is an ecosystem of bacteria, viruses, fungi and other microscopic creatures that live in and on you. Recent breakthroughs in science have revolutionized our understanding of how this microbiome works and how it affects our health. But what exactly is the microbiome and why does it play such an important role for us? Ready to dive into the incredible world inside you? Then let’s discover together what scientists have found out about the microbiome and how we can use these findings to positively influence our health and our lives.

The microbiome: an ecosystem within us

The human microbiome is a term that may initially make you think of distant galaxies and undiscovered worlds. In reality, however, it is a universe that is much closer – more precisely, in and on your own body. This inner ecosystem consists of an incredible variety of microorganisms that live in a symbiotic relationship with us. But what makes the microbiome so special and why is it so crucial for our health?

Insight into the Human Microbiome Project

To solve the complex puzzle of the human microbiome, scientists launched the Human Microbiome Project (HMP), a groundbreaking initiative aimed at cataloging and understanding the body’s normal microbial communities. The results, which were published in 2012, were a great moment in science. They revealed that our bodies are home to trillions of microorganisms – about ten times more microbes than human cells! These microbes, mainly bacteria, but also viruses, fungi and other microorganisms, colonize every corner of our body, from the skin to the deepest corners of our intestines. And while the thought of trillions of bacteria inside you may sound unpleasant at first, these microscopic co-inhabitants are actually vital for your health.

The diversity of the microbiome and its importance

The HMP has also shown that the microbial landscape in our bodies is incredibly diverse. Over 10,000 different microbial species have been identified, which form very different communities in different parts of the body. This diversity is no coincidence; it plays a crucial role in numerous vital functions, including:

Digestion and nutrition

Many microbes in our gut help to digest food that our body could not process on its own. They are essential for the absorption of nutrients and even produce some of the vitamins we need.

Immune system

The microbiome is also a key player in our immune system. It helps to fight harmful invaders and trains our immune system to distinguish between friend and foe.

Protection against diseases

A healthy microbiome can protect us from various diseases by creating an environment that is inhospitable to pathogenic microorganisms. Interestingly, the composition of our microbiome is not set in stone. The study clearly shows that we and our microbiome are in constant interaction, which has a significant influence on our well-being. The findings of the Human Microbiome Project have shown that various factors, in particular diet and lifestyle, have a significant influence on this. Let’s take a closer look at this in the next section!

What is unbalancing your microbiome?

– Antibiotics – because they kill not only bad but also beneficial bacteria – Medication – The chlorine in our drinking water (yes, from the tap AND the bottle) – and also that in the swimming pool – Almost all meat and dairy products – A diet high in meat and fat because it promotes the growth of harmful bacteria – Constipation, as this allows harmful bacteria to remain in the gut for too long and multiply unchecked – Toxins such as cigarettes and alcohol – Junk food with lots of sugar, fat and preservatives – Stress, as the autonomic nervous system also controls the function of the gut and then leads to diarrhea or constipation – Radiation and chemotherapy  

How to recognize a disturbed microbiome

Nutrition and the microbiome: an interrelationship

Diet plays a crucial role in shaping our microbiome, which in turn has a profound impact on our health. By choosing foods that are rich in prebiotics and probiotics, we can actively contribute to a healthy and balanced microbiome. This area of research is still relatively new, but the findings to date underline the importance of a microbiome-friendly diet for our well-being. In this section you will learn how nutrition shapes the microbiome and what role probiotics and prebiotics play in this.

The influence of diet on microbiome diversity

Research has shown that a diverse and balanced diet leads to an equally diverse microbiome. Studies such as that by Xu and Knight (2015) emphasize that plant-based diets in particular promote the diversity of the microbiome. Plant foods are rich in fiber, which serves as prebiotics – food components that are not digested by our body but serve as food for beneficial intestinal bacteria. Dietary fiber is fermented in the intestine by certain types of bacteria, which leads to the production of short-chain fatty acids (SCFAs). These SCFAs have numerous positive effects on health, including strengthening the intestinal wall, reducing the risk of inflammation and supporting the immune system.