Microbiomes and Your Fitness Goals

A Healthy Microbiome Means a Healthy You

Everyone has trillions of microbes living in their gut, skin, and mouth – this is called your microbiome. This mix of friendly bacteria and other microscopic creatures help us break down food, fight infections and keep the delicate balance needed for a healthy body.

While the gut microbiome is the biggest and best-known, there are microbiomes in all the places our bodies interface with the outside world.

This page lists the main microbiomes, then covers some strategies for ensuring that those microbes stay friendly!

List of Microbiomes: The Key Spots

Gut: This is the biggest microbiome. Estimates vary from 10 to 100 trillion individual microbes. Each person has an 80% unique balance of genetic colonies. Though the functions and broad types of them are shared. Our gut biome helps break down food, extracting the amino acids and minerals that we would not be able to get without them.

Skin: Your biggest organ has different microbiomes in various places. Researchers can identify individuals based on the bacteria left on their computer mouse. You have different colonies in the crack of your bum, your ears and in your armpits.

Mouth: Oral health is key to resisting infections. Not brushing and flossing regularly will lead to exactly the wrong kind of bacteria in our mouth. Bad oral hygiene is correlated with chronic diseases including heart failure and diabetes.

Nose and Lungs: Our noses work as an amazing filter. Toxic particles, bacteria and viruses need to get through hair and layers of mucus to reach our lungs. In the lungs are specialist bacteria, which provide an extra layer of protection.

Vagina / Ovaries: Babies born naturally pick up different ‘seed’ microbes for their own gut biome than babies born via caesarean. Both the vagina and ovaries have distinct healthy microbe populations, getting them out of balance can lead to issues including topical fungal infections.

There are more to add. Your bladder, eyes and ears have their own unique colonies. As with all aspects of our bodies – the complexity is awe-inspiring.

Healthy Microbiome = Healthy Body

There is a two-way relationship between a healthy microbiome and a healthy body. Understandably, most of the ways you can keep your friendly microbe colonies working for you are the same things that you do for general health and wellbeing.

Here are 5 Strategies:

#1: Avoid Antibiotics Where Possible

Antibiotics selectively kill microbes. This means that your gut biome can become unbalanced – with too many of some types of bacteria and not enough of others. Of course, sometimes you have no choice with antibiotics. Many GPs are happy to prescribe them for minor ailments which are likely to clear up anyway. Make sure you discuss alternatives with your healthcare professional before you get your microbiomes out of balance.

#2 Avoid Sugar and Highly Processed Foods

The saying ‘you are what you eat’ has never been more important in these days of highly processed foods, industrial seed oils and chemical additives. Each time you eat high-sugar snacks (for example) you are getting you biome out of balance. Not to mention the secondary effects on insulin resistance and weight gain. High GI carbohydrates, especially white bread, break down into sugars quickly, and should be replaced with healthier alternatives.

#3 Eat Fresh Vegetables and Organic Meats

The converse of avoiding sugars and chemicals is to feed your gut microbiome foods that will make the beneficial bacteria thrive. Vegetables are key, along with fibre, healthy animal fats (organic where possible), berries and legumes. Avoiding processed foods and non-organic meats will save you from the effects of hormones and antibiotics fed to farm animals – those are decidedly not gut microbiome friendly.

#4 Work Out Regularly for a Healthy Microbiome

The two-way street between a healthy microbiomes and exercise works like this. If you are feeling unwell after feeding your bacterial friends sugar or alcohol, you are less likely to work out. This unbalances your biome more, leading to a vicious cycle of feeling unwell and unfit. Conversely, working out regularly gives you a better balance on skin, mouth, and gut colonies. You will feel better, look better, and be motivated to hit the gym more often.

#5 – Take Care of your Oral Microbiome by Brushing, Flossing and Using Mouthwash

Oral health has two main aspects. While rotten teeth are best known, it is infections of your gums and mouth which involve your oral microbiome. Brushing regularly and flossing is not just for cosmetic reasons. If you get bad bacteria in your mouth, you are more prone to some nasty chronic diseases. If you are not brushing and flossing at least twice daily, then start doing it for your friendly bacteria. Regular visits to your dentist and dental hygienist are also needed.

There are other strategies, including taking probiotics, intermittent fasting and reducing stress. This page is already long enough, so those topics have been saved for future articles.

Wrap-Up: Microbiomes are Complex / Talk to Your Medical Professional

As regular readers will know, Fitness Review covers topics on health and fitness to share key insights and provide background information. Keeping your microbiomes in healthy condition is complex and everyone has their own health needs. I hope this page is a fantastic starting point, though do check with a medical professional before making any changes!

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