The immune system, metabolism and hormone balance are largely determined by the microbiome in the intestine. This ecosystem therefore decides whether we are strong against infections, rather fat or thin, and may also influence fertility. Reasons enough to protect the microbiome. We show how it works very simply.
When it comes to health prevention, most people first think of taking vitamins, getting enough sleep, and reducing stress and excess weight. Everything is correct – but the intestine and its health play a major role in this topic. The decisive factor here is the best possible intestinal flora, i.e. the microbiome.
In addition to digestion, the intestine takes on other important functions: well over half of all our immune cells are located in the intestine. The microbiome determines how strong our immune system is. In addition, the organ produces hormones and is linked to other vital glands in the body, such as the pancreas, thyroid and adrenal glands.
How optimally the intestine can fulfill these very different tasks depends to a large extent on the state of its microbiome, a complex community of microorganisms. These include bacteria, viruses, fungi. Variety, i.e. diversity, is particularly favorable here. Bacteria form the largest group with up to 100 trillion, which in turn is made up of around 500 types of bacteria. They can be roughly divided into favorable ones, such as lactobacteria and bifidobacteria, and unfavorable ones, such as coliform bacteria.
If the different species are not in the right balance, a dysbiosis develops with the risk of various complaints and diseases such as susceptibility to infections, irritable bowel syndrome and intestinal inflammation, allergies, obesity, a tendency to inflammation, including arthritis and diabetes, to name just a few.
Protecting and caring for the microbiome is therefore a particularly important preventive measure with far-reaching benefits for overall health. These four steps include:
Step 1: Feed the “good” gut bacteria with prebiotics
Sugar is known to unbalance the intestinal flora. It is different with a very specific type of sugar, inulin. The polysaccharide supplies beneficial intestinal bacteria such as bifidus with energy. As a result, these “good” bacteria multiply optimally and can displace harmful microorganisms in the intestine.
Inulin also acts as a dietary fiber, thus ensuring good digestion and counteracting constipation. It is well known that constipation promotes the growth of unfavorable intestinal bacteria because of the long dwelling time of the intestinal contents.
Foods with plenty of inulin include onions, asparagus, leeks, artichokes and Jerusalem artichokes. They should therefore be used more often.
Because inulin has the ability to promote favorable intestinal bacteria as a nutrient and thus indirectly influence the microbiome positively, the polysaccharide is one of the so-called prebiotics – in contrast to the probiotics, which contain these healthy microorganisms in living form.
Step 2: Use lactic acid bacteria in probiotics
Live, healthy intestinal bacteria such as bifidobacteria, lactobacillus and lactococcus in food are created, for example, by lactic acid fermentation. Lactic acid fermentation was originally used to preserve food. Today, the corresponding products are valued for their sour taste and their healthy effect on the intestines. Probiotics such as yoghurt, kefir, raw sauerkraut, cheese, but also pickles, if they were produced using lactic acid fermentation, contain the beneficial lactic acid bacteria. Apple cider vinegar is also a good supplier of these microorganisms. Lactic acid bacteria form during the fermentation of cider into vinegar.
A daily portion of yoghurt, a glass of kefir, often sauerkraut and apple cider vinegar to dress the salad offer optimal protection for the microbiome.
Step 3: Movement for the microbiome
Regular physical activity also protects and supports the intestinal microbiome, directing it into the right balance. Studies show that athletes have a microbiome with protective bacteria much more often than non-sporting people. So regular exercise seems to support the growth of beneficial gut bacteria.
It is not necessary to challenge yourself with competitive sports: endurance sports such as Nordic walking, swimming, jogging or just long walks in the fresh air already have a very positive effect. At least one hour of exercise in the fresh air every day and a bit more activity twice a week, preferably two hours or more, depending on personal requirements, would make sense.
Step 4: quit smoking
Quitting smoking has a positive effect on overall health, this is well known, but the microbiome in the intestine also benefits in particular. In non-smokers, the balance and diversity of the natural intestinal dwellers are in a better ratio than in smokers. Favorable bacteria predominate, unfavorable ones are clearly in the minority. The good news: Even in ex-smokers, the imbalance shifts again, the microbiome works in unison again and forms a solid basis for health.
However, stopping smoking is often not that easy in practice. Then it can be an alternative to first switch to so-called tobacco heaters such as IQOS or e-cigarettes. Although they offer nicotine, they have fewer harmful substances than conventional cigarettes. These burn the tobacco, creating intense heat – around 800 degrees. Many of the hazardous pollutants are only formed during this process. They are inhaled with the smoke. Tobacco heaters – as their name suggests – only heat the tobacco and the resulting vapor is inhaled. Significantly lower temperatures are required to heat the tobacco than to burn it, not even half as much. Accordingly, significantly fewer pollutants are formed. The vapor therefore contains 90 percent fewer pollutants than cigarette smoke.
