Are you one of those people who only have to look at plateof pasta to feel how each penne individuallytakes its place on your hips? Then we have good news - it's true! There are just too many firmicuts in your microbiome.
And these tiny little monsters really get everything out of your food - whether you want it or not.
But let's start at the beginning:
Gut flora was yesterday, today we have a microbiome.
This is the name given to the entirety of all micro-organisms - such as bacteria, viruses, fungi, etc. - that colonize a macro-organism - such as humans, animals, plants. Every pear and every ant has a microbiome, and so does our gut. Its microbiome is understood as the totality of its microbial intestinal inhabitants - and their number amounts to an unbelievable 10-100 billion germs! This means that the number of cells in our microbiome exceeds the sum of our own body cells! p>
What influence does this microbe flat share with its billions of roommates have on us? First of all, our microbiome regulates our digestion, strengthens our immune system and helps defend against pathogens. But it can do a lot more - for example, without the microbes, it is difficult to differentiate between “hungry” and “full”. Our microbiome and the germs that live in it break down our food, among other things, into vital messenger substances. These, in turn, are important building blocks for forwarding information and are therefore jointly responsible for ensuring that the information is “fed up” in the brain. If it doesn't get there, we do what we like to do - we just keep eating.
Current research results even suggest that our intestinal inhabitants have an influence on our behavior and our psyche. An imbalance within our microbe shared apartment can trigger mental illness and be the cause of typical demons of civilization such as inflammatory diseases, diabetes, allergies and also: obesity. Which brings us back to the firmicuten - the bacteria that are to blame for the fact that the cake makes you heavier just by looking at it. If you don't know the problem - lucky you. Read more here ...
Everyoneelse – this will beexciting:
If you compare the microbiome of an overweight person with that of a person of normal weight, the two show clear differences.
For example, recent studies ( 1 ) show that in obese, i.e. overweight people, the proportion of a certain bacterium - the firmicutes mentioned at the beginning - is significantly higher than in people of normal weight.
These bacteria are particularly good at breaking down food and making certain food components more readily available to the body. So if you have a particularly large number of these specimens in your microbiome, you simply “gain” more calories from a slice of bread than someone whose microbiome has fewer firmicutes. This can be a blessing for people who are malnourished - in our part of the world, it's more of a curse.
Where does the excessive number of firmicute come from? Initial study results ( 2 ) indicate that a high-fat, one-sided and low-fiber diet, causes these love handles bacteria to spread and displace the bikini figure bacteria. A 20% increase in Firmicutes brings 10% more calories into our body every day. This is manageable, but everyone knows when it comes to waistbands, millimeters can be decisive.
In summary, if a shared apartment of this size and with its wide range of tasks needs one thing, it is balance!
Magne F, Gotteland M, Gauthier L, Zazueta A, Pesoa S, Navarrete P, Balamurugan R Nutrients. 2020 May 19; 12 (5): 1474
The Influence of Probiotics on the Firmicutes / Bacteroidetes Ratio in the Treatment of Obesity and Inflammatory Bowel disease
Spase Stojanov, Ales Berlec, Borut Strukelj
How do I know that my microbiome is out of balance?
The list of symptoms goes on and on and not all connections are known and researched. Four areas that are typically affected by an imbalance are our energylevels, our appearance, our immune system and our weight. Our energy budget - a disturbed microbiome robs us of strength. We feel exhausted, are often tired and usually have little energy - at the same time our sleep is disturbed, restless and does not reach the depth and length that we need for regeneration. In other words, strengthening the microbiome means avoiding sleep disorders.
Our appearance - it is well known that our skin is the reflection of ourselves. Pale skin, skin irritations, rashes, neurodermatitis and acne can be caused by a disturbed microbiome. Research has shown that patients with skin problems often have an impaired microbiome. Even if the connection cannot be confirmed down to the last detail, it is reasonable to assume that it exists. In other words, strengthening the microbiome means avoiding skin problems.
Our immunedefense - our gut with its microbiome is our largest and most important immune organ. 70%, i.e. almost ¾ of all cells responsible for defense against disease are in the wall of our intestines! A susceptibility to infection indicates that this defense is disturbed and the cause for this can also lie in the intestine. In other words, strengthening the microbiome means strengthening the immune system.
Our weight - as explained here using the example of firmicuten, our weight is not only dependent on the amount but also on the type of food and its influence on our microbiome. A balanced microbiome is the basis for an undisturbed, healthy metabolism and its positive influence on our body size. In other words, strengthening the microbiome means reducing weight problems and avoiding bloating.
How is our microbiome created and where do its inhabitants come from?
Life begins largely free of germs in the womb - the intestines and skin are sterile in this phase. During childbirth and breastfeeding, the first, in this case maternal, germs enter our intestines. This exchange of microbes is immensely important and forms the basis of our microbiome. And the exchange continues - we collect the germs of our closest family members, our pets, our environment. During our first year of life alone, our microbiome almost matures to the adult stage and becomes one of the most complex ecosystems in the world. During this time - and beyond, of course - nutrition plays the key role. The more varied the food, the better. And, as we now know, the well-known phrase 'dirt cleans the stomach' has its justification. Because the more germs the organism knows, the better it can develop its protective shield.
Good to know: Approx. 95 percent of all bacteria and germs are for humans completely harmless and even very young people on earth are usually not harmed by them.
Very good to know: Our microbiome is subject to constant change and adapts dynamically and flexibly to environmental conditions - this can lead to balance or imbalance - depending on the conditions we expose it to.The good news - it's never too late to do him good.
Excursus for number junkies:
Surprisingly, themicrobiome is what makes every human being so unique. If you compare the human gene catalog with that of our microbiome, our genetic diversity looks pretty pale. The microbes in our intestines alone contain 3.3 million genes ! !
For comparison - our human genome, i.e. all our body cells, have 22,000 genes - that's about only 0.6 percent!
While we humans are 99.9% genetically identical, we differ up to 80 - 90% between our microbiomes. p>
How do you ensure the necessary balance between billions of bacteria?
1.) The magic word “multicultural”,a species-rich microbiome, is essential for us and our well-being. That means, the more social contacts, the better. Shaking hands, which is currently frowned upon, is actually beneficial for our microbiome, as is public gatherings and any form of interpersonal exchange. The fact that this should be avoided at the moment is correct from a pandemic perspective, but a strong microbiome sees it differently.
2.) We love bacteria! Our microbiome needs bacteria - in other words, hygiene is good, sometimes less is better. Even if disinfection is unavoidable at the moment, it can - apart from the current pandemic - do more harm than good. In fact, the higher the hygiene standards in a country, the more people suffer from allergies and autoimmune diseases! So, hand washing yes, every now and then disinfect well - but still we need a little dirt here and there and less hysteria in our kitchens and bathrooms.
3.) Rhythm & adequate sleep Those who manage to get enough sleep and maintain an even day-night rhythm not only promote their inner balance but also their outer beauty. Goodbye sleep disorders!
4.) Avoiding or coping with stress, fear & Co. None of us is immune to these disturbing factors. Nevertheless, we now know that stressful influences can lead to dysbiosis - an imbalance in the microbiome. Our goal should therefore be to reduce or overcome them. The possibilities for this are diverse, movement, music, meditation, friends - everyone can find their own tool for coping with stress.
5.) Long live sport! Yes, exercise is also essential for our microbiome! Irish researchers have found that the intestinal flora of athletes is significantly more varied, diverse and therefore better in balance than that of the couch potatoes.
Exercise and associated dietary extremes impact on gut microbial diversity
Siobhan F Clarke , Eileen F Murphy , Orla O'Sullivan , Alice J Lucey , Margaret Humphreys , Aileen Hogan , Paula Hayes , Maeve O'Reilly , Ian B Jeffery ,
Good. 2014 Dec; 63 (12): 1913-20
6.) Yes, your diet!
We'll dedicate a separate section to that, but let me tell you this much: Microbes dislike a low carbdiet! Proteins and saturated fats are great, but only in moderation - fiber is better!
They are the secret recipe for a healthy microbiome. And since every bacterial strain in our microbe shared apartment has its own individual dish, as many different dietary fibers as possible should be on the plate.
We are approaching the 'what exactly' and 'why' here: But let me say this much, the good bacterial strains (probiotics) prefer to feed on water-soluble fiber (prebiotics ) and metabolize them into the essential metabolic products (postbiotics) for us. Without soluble dietary fiber or prebiotics, important bacterial strains will lack food. They become limp, decrease in number and strength and the balance shifts in the direction of inflammatory, pathogenic (disease-causing) bad guys. The balance in our microbiome is disturbed, which has a noticeable effect on our well-being.
really - carbohydrates?
Everybody talks about low carb and all our microbiome wants are carbohydrates?
Dietary fibers are carbohydrates with a special chemical structure. But our body with its own enzymes and digestive juices can neither utilize them nor obtain energy or important micronutrients from them. The body only succeeds in doing this thanks to the trillions of bacteria in his microbiome. But there are differences: The water-insoluble fibers , i.e. those that tend to bind little water, are hard work for our microbiome. Our bacteria hardly manage to utilize or metabolize them. However, this dietary fiber increases our stool volume, which in turn stimulates our gut movements and thus helps them to justify themselves. They are found in many types of grain such as wheat, rye and spelled
The water-soluble fibers bind large amounts of water and act like a swelling substance. This ensures, among other things, that the feeling of satiety sets in faster. But much more important - the bacteria living in the large intestine regard them as a real feast and break them down into short-chain fatty acids (postbiotics), among other things. While medium and long-chain fatty acids can be ingested with food, the short-chain fatty acids are mostly only formed by our intestinal bacteria.
And these are the real heroes - because they are said to have a lasting positive influence on our microbiome and to be able to compensate for an imbalance among our intestinal bacteria. They are particularly elementary for the bacterial strains that have a special protective function by preventing inflammation in the body. Researchers at Ruhr University Bochum and Friedrich Alexander University Erlangen have already shown that short-chain fatty acids stimulate the production of so-called regulatory T cells, which in turn regulate inflammation in the body. Before it gets too medicinal - short-chain fatty acids have a proven important impact on our health and well-being in general and on inflammation and autoimmune diseases in particular. And our microbiome can only form it if we provide it with the right food in the form ofwater-soluble fiber.
Water-soluble fiber is mainly found in fresh fruit and vegetables, legumes, oat and barley products, linseed and much more. In addition to the production of short-chain fatty acids, they support the metabolism and lower blood fat levels. This in turn has a preventive effect against diseases such as arteriosclerosis or heart attacks. And for everyone with too many firmicutes orWolverine bacteria - the soluble fiber inhibits fat-splitting enzymes and ensures that less fat from food gets into the metabolism and is processed accordingly. So much for the bad reputation of carbohydrates! It just depends on the right ones!
Low carb was yesterday, today it's 'right carb'! Without fiber and thus carbohydrates, our microbiome starves to death and sooner or later this leads to diseases, sleep disorders and a lack of internal and external balance, including premature aging. The lack of fiber in our daily diet results in a dramatic loss of bacterial diversity in our gut, which in turn leads to an increase in inflammatory bacteria. Our microbiome is completely out of balance.
Therefore, our goal should be to keep our microbiome in balance or to compensate for an existing imbalance. Our diet plays a key part in this. A high-fiber, variable diet with little animal fat would be theideal solution to bring your gut back to order. Unfortunately, for some of us, it takes up a lot of courage and discipline to follow such diets - but we can beginhelping our microbiome to find its balance again through regular intake of selected probiotics.
If we supply our body with important bacterial strains (probiotics) in addition to food, these support the intestinal bacteria that are already present in the microbiome and shift the bacterial composition towards equilibrium. This important process can be continuously promoted, whilethe balance is reestablished by taking nutritional supplements with the right probiotics. Each capsule of our within® nutritional supplements contains 14 bacterial cultures with billions of bacteria that are essential forreturning back to the equilibrium. When taken regularly, this food supplement supports your existing microbes and helps you to build up and strengthen your intestinal flora quickly and, above all, permanently. But not only that - you can also choose which area you want to pay special attention to - your sleep, your skin, your immune system or your weight. You need optimization - we have the right booster.
And if you still haven't had enough, we have another “microbiome goody” for you - the resistant starch . In addition to the soluble fiber , the so-called resistant starch is a prebiotic and thus leads to real eating orgies in our microbe shared apartment. It is created, among other things, by cooling cooked starchy foods such as potatoes, rice and pasta. The cooling changes the chemical structure of the starch and makes it almost indigestible for the intestines, which in turn has a positive influence on our microbiome. The process takes about twelve to 24 hours and even reheating does not destroy the process. A positive side effect - our body can no longer convert the now resistant starch into calories. About ten percent of the carbohydrates that the respective food would have been saved without resistant starch can be saved and the good bacteria are also happy. Last but not least, there is even evidence that resistant starch has a positive effect on blood sugar levels. This increases less and the insulin sensitivity is improved. Fortunately, there are also foods that contain resistant starch from the outset - such as legumes, not very ripe bananas and wholegrain oat flakes. Cooked legumes have about 10 percent resistant starch, an unripe banana still about 4.7g. Fun fact: White bread is also becoming a superfood.If you freeze white bread for a month, the proportion of resistant starch increases from 1-3g / 100g to an incredible 7-8g / 100g!
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