There are more and more studies being done to research the body’s healthy microbiota. Microbiota refers to all the microorganisms that are found in an environment. In the human body, the microbiota includes the gut, vagina, the sinuses, mouth, skin, and the blood. Each have their own microbiota which includes various bacteria, viruses, fungi and other single celled animals.

We Have More Microbiota than Cells

Humans have many more microbial cells than human body cells. There are close to 10 microbes to one human cell! That is a big deal. Most of these are symbiotic and necessary for the continued health of the host.

What does this have to do with good health?

These microorganisms play a role in many health conditions and chronic disease, impact our immune system, provide nutrients for cells and may prevent harmful cells, such as cancer cells, from multiplying! Thus, we want to make sure we are doing everything we can to achieve a good balance of microbes, especially in the gut.

Integrative medicine practitioners understand the importance of a healthy microbiota as it is a key component for good overall health of the patient.

How to Maintain a Healthy Microbiota or Restore it

In short, lifestyle habits are the key to a healthy microbiome.

“The best six doctors anywhere
And no one can deny it
Are sunshine, water, rest, and air
Exercise and diet.
These six will gladly you attend
If only you are willing
Your mind they’ll ease
Your will they’ll mend
And charge you not a shilling.”

— Nursery rhyme quoted by Wayne Fields, What the River Knows, 1990

Sunshine is required not only to make Vitamin D but important for the health of the microbiota of the skin.  How much antimicrobial body wash do you use?  How many potentially toxic chemicals do you put on your skin?  What we put on our bodies should be clean enough to eat.  That is something to think about.

Water is critical for the everyday health of all the body systems.  Filtered water in glass is best. The rule of thumb is to drink half your body weight in ounces daily.  Are you drinking enough clean water?

Rest and sleep restore not only our brains and muscles but our microbial balance too. Day-to-day stressors affect everything. Try to turn off the phone, tv, ipad etc. a few hours before bed. Unplug and unwind for better sleep. Good sleep habits help restore and repair the body. Some studies have shown that humans need between 7 and 9 hours of consistent sleep each night, but many are getting only 5 or 6 hours.

Fresh air and deep breathing. Take a walk at lunchtime. Some microbes need oxygen, while others prefer a place without it.  Deep breathing adequately oxygenates the body.

Exercise is the fountain of youth. I cannot stress the importance of exercise enough. There are volumes written on the benefits of exercise.  As it stimulates the function of the body systems it also affects the microbiota. Please, make time for it, not excuses- the body needs it. You must exercise. Period.

Diet is key because what we eat also feeds, or stresses, the microbes just as it does our body systems.  Prebiotics fuel microbes.  Vegetable fiber is prebiotic.  Eat lots of vegetables, a wide variety of them.  Eat them raw, steamed, broiled, in soups.  Eat them any way you can get them into you.  Avoid processed foods. Supplements can be helpful but are not a substitute for the above.  Supplements can be helpful but should be appropriately targeted and based on your individual needs.

The steps leading to a healthy microbiota are the same as the steps to a healthy you. One step at a time.