“>What A Healthy Gut Microbiome Looks Like - Standard Process Blog

What A Healthy Gut Microbiome Looks Like & Why You Need One

一个多代家庭一起爬山。

健康的肠道微生物组可以通过三个不同的因素来实现:健康的环境,健康饮食和缺乏疾病。听起来很简单吗?它不是!个人,他们的生活方式和遗传构成之间存在很多差异。幸运的是,我们为任何希望做出一些改进的人提供了一些技巧。

健康的微生物组是什么样的?

首先,healthy gut microbiomehas a不同细菌物种的多种组成。Understanding the need for variability in the microbiome has been a major challenge in microbiome research, dating back to at least the 1960s, continuing through the人类微生物组项目and beyond.

尽管研究人员致力于熨除细节,但我们知道我们的环境,饮食和长期压力源是影响这种情况的关键因素我们单个微生物组的组成

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1.环境


研究显示成分差异的证据rences between microbiomes of individuals living on different continents and in different countries, as well as differences between people living in rural and urban neighborhoods.

The relationship between our personal microbiome and our environment is complex. For example, if you’ve moved around a lot, you may have a drastically different microbiome than your next-door neighbor who goes to the same grocery store and is subject to the same environmental pollution as you, but has lived in the same place for many years.

Additionally, it is likely that diet, early-life exposures, and genetics also play roles in these environmental differences.[1],[2],,,,[3],,[4],,[5],,[6]

2.饮食

构成我们饮食的蛋白质,脂肪,碳水化合物(包括纤维)和植物营养素的量和类型在确定肠道微生物组的组成方面起着巨大作用。[7]肠道中的细菌依靠人类饮食来营养;我们饮食中更多的健康全食成分会导致更健康,更多样化的微生物组。

3.长期压力源

Extended times of stressand未解决的炎症反应可以对微生物组的组成进行重大更改。这样的变化可能会加剧现有的炎症,从而产生恶性循环。[8]Lack of microbiome diversity is also linked to other health issues such as obesity, inflammatory bowel disease, and diabetes.[9]

抗生素的使用也改变了微生物组的多样性,将其状态转化为“替代稳定状态”,并具有未知的后果时间表。[10]In other words, it’s unknown as to whether the microbiome ever fully recovers its diversity after antibiotic use—or how long this could take. The ultimate impact of antibiotics on the microbiome likely stems from the type, dosage, and length of time of the antibiotics used.

虽然可能很难对您的个人健康肠道微生物组进行精确描述,但由于健康的肠道微生物组而产生的积极结果可能表明您是否处于正确的轨道上。

为什么您需要健康的微生物组

新的呼吁行动

It’s much easier to explain why a healthy gut microbiome is important than it is to describe the microbiome’s ideal configuration. Put simply, a healthy gut microbiome – made up of bacteria, viruses, and fungi—is important for supporting gut health, heart health, immune system health, and other body systems, as if it were its own body system with physiological connections to every inch of the body.

您的肠道微生物组的健康可能会产生负面或阳性的健康结果。微生物组的组成是确定肠道微生物组如何影响健康的重要因素,因为“坏”和“好”细菌之间的持续力量斗争。一个小组产生负面影响,另一组产生积极影响。您可以通过选择生活方式的选择来支持健康的微生物组,以使肠道中的互惠细菌有最好的兴趣机会,他们会回报青睐!

底线?科学家认为对健康的肠道微生物组积极影响的生活方式选择通常也是被认为是普遍“健康”选择的那些:

  • 吃饮食,该饮食主要由植物,水果和坚果,瘦蛋白和健康脂肪等植物性食物组成
  • 进行定期体育锻炼
  • Not smoking or drinking excess amounts of alcohol
  • 根据医疗保健从业者的处方使用抗生素治疗细菌感染
  • Supporting your diet with probiotic and益生元补充剂如所须

While it may be difficult to create an exact formula for a healthy microbiome, that doesn’t mean that we can’t apply reasonable amounts of different “ingredients” to our lifestyle to give ourselves the best possible chance.

资源:

[1]https://www.ncbi.nlm.nih.gov/pmc/articles/pmc3376388/

[2]https://www.ncbi.nlm.nih.gov/pmc/articles/pmc2930426/

[3]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4227031/

[4]https://www.ncbi.nlm.nih.gov/pmc/articles/pmc3778515/

[5]https://www.ncbi.nlm.nih.gov/pmc/articles/pmc4542028/

[6]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4297240/

[7]https://www.ncbi.nlm.nih.gov/pmc/articles/pmc5385025/

[8]https://www.ncbi.nlm.nih.gov/pmc/articles/pmc5385025/

[9]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848870/

[10]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3063582/

Tags: microbiome
Meghan Hamrock,MS,MPH
About the Author

MEGHAN HAMROCK,MS,MPH,是位于北卡罗来纳州Kannapolis北卡罗来纳州研究校园的营养创新中心的标准过程vwin娱乐优惠的营养学习经理。梅根(Meghan)拥有塔夫茨大学(Tufts University)的食品政策科学硕士和应用营养硕士,并且是塔夫茨大学(Tufts University)的公共卫生硕士。她还是有执照的健康和健康教练。梅根(Meghan)具有通过血液生物标志物分析,临床试验的协调和实施以及课堂教学和教练专业知识来创建个性化营养治疗计划的经验。她在公共卫生营养方面还拥有五年的经验,在那里她设计和实施了基于社区的健康计划。作为一个狂热的马拉松运动员和蹒跚学步的妈妈,梅根(Meghan)赞赏营养的力量以及它如何在她的日常生活方式中发挥如此重要的作用。

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