I had a little fun with todays blog title. (Hehe) Unless you live with a science geek, the word Microbiome may be new to you. I stumbled across this word about 5 years ago, and learning about this incredible word and all its functions has become so fascinating. Not to mention the amount of new research in this field has blown up in the last decade. Fear not if you have never heard the word Microbiome. It has trickled into mainstream media here and there, but there is so much more to be explored within the Microbiome that it has not become a common topic of discussion, even at the doctors office. My biggest intrigue (and I truly hope they make new discoveries in my lifetime), is the transformation and adaptations of a Moms Microbiome. But, before I tell you why I am curious about such things, let’s explore all things Microbiome.

What Is The Microbiome?

In its most basic foundational understanding, the Microbiome is a collection of microbes in a specific environment. Which sounds pretty basic, but when you look at the collection in a human body, it is completely insane! The microbes that inhabit a human are a collection of bacteria, fungi, protozoa, and viruses. But, don’t freak out, less than 1% of these microbes are harmful pathogens…which is why it is of extreme importance to keep the healthy ones strong and highly populated! (We will get into that later.) The little microbes are so tiny, one has to use a high powered microscope to view them…but don’t let their size fool you. These guys may be tiny, but they are extremely mighty!

A majority of these microbes take up space inside your gut. Around 95% of all our microbes thrive and survive in our gut…that is if we take care of them properly. Being that they live in the gut, they have a direct impact on our digestive and systemic health within our entire body! Read that again…while they reside inside our gut, how we “keep” them impacts the entire health of our whole body! Yes…what we put in our bodies (or on our bodies) impacts the following:

• Protection of gut barrier integrity (ever heard of leaky gut?)

• Maintains appropriate acidic levels& mucus production in preventing pathogens from crossing the gut barrier lining (ever heard of H. Pylori or other Pathogenic infections?)

• Breaking down of macronutrients to become compounds and be properly utilized as vitamins and nutrients in our bodies (deficiencies)

• Stimulates digestion by assisting peristalsis (how our body naturally moves solids and other items through canals in our bodies) (constipation, diarrhea)

• Production of key nutrients in our bodies

Where Do Microbes Come From?

This area of research has been the greatest of intrigue for me! This is where I hope to read about more findings of research for Moms Microbiomes. Where we accumulate microbes, begins from the beginning of our existence. Our Microbiome begins its journey from the moment of our conception. From there, we can build a massive defense of healthy microbes through mode of birth. Knowing our mode of birth is so crucial in understanding our microbes health and diversity status. Vaginal birth exposes us to so many healthy and strong building microbes compared to a cesarean birth. (However, there are procedures now that ensure babies get exposure either way.) Up until the age of 5 our microbes are creating their colony inside our bodies. What we expose them to can have a positive or a negative impact. Look at what can impact the variety and growth of microbes throughout your life, but even more so up to the age of 5:

• The use of antibiotics (even from your Mom while she was pregnant or nursing)

• Environmental exposures like pollution, toxins, mold, etc.

• How long you were nursed as a baby, or if you were ever breastfed at all

• Early nutrition, and ensuring that you were exposed to a variety of nutrients to support the growth and diversity of microbes

• As we age, the foundations of health: exercise, nutrition, sleep, and environment

This is where I am excited to discover so much more. As Moms we not only maintain our own Microbiome, we are creating other Microbiomes, even giving to other Microbiomes, throughout our lifetime. How do you think growing another life form, giving our microbes to this new life, and then delivering those microbes to the external world alters our Microbiome? There is no way our Microbiomes are ever stable as Moms. This is why ensuring that we keep our internal worlds (our Microbiomes) healthy and thriving.

Keeping our Microbes Happy & Healthy

No need to stress out. I am not going to tell you to go get hundreds of dollars worth of tests! Actually, that is definitely not necessary for “keeping” a happy home for your microbes. (While at times it may be necessary if symptoms are extreme; you should seek assistance from a naturopath or functional doctor). In fact, there are many things we can do on our own to feed the good guys and keep the bad guys at bay in our Microbiomes.

• WARNING-AWKWARD CHAT: yes, some may find “the poop” chat awkward…but it is the most important factor when trying to know if your microbes are healthy or sick. Check out this Bristol Stool Chart and compare it to your fecal deposit in the toilet next time you go.

• Eat gut friendly foods: prebiotic foods like garlics and onions as well as probiotic foods like fermented foods

• Eat Omega 3 rich foods like fatty fish (tiny ones), flax seeds, chia seed, walnuts: promote growth of bacteria that prevent gut permeability

• Eat foods rich in polyphenols like blueberries, cherries (think deep rich colors), olives, dark chocolate, teas, coffee, etc: these increase healthy gut flora

• Stay away from processed foods: dyes, sugars, gluten, and other processing chemicals damage and minimize your healthy flora and microbes

• Minimize stress: ok I know this is tough being a Mom, but finding a method to bring your stress levels down will keep your inflammation down and allow your microbes to stay balanced-not having to go and fight the inflammation surrounding them

• Getting proper exercise enhances the diversity of your gut flora, stimulates growth of protective bacteria against GI diseases and colon cancer, plus moving promotes your mood

• Limit antibiotic use: it alters the diversity of gut bacteria causing diarrhea, nausea, and vomiting-talk to your doctor about supplements to replenish your gut if you have to take antibiotics

• Reduce alcohol consumption: overuse causes imbalance of beneficial and harmful bacteria, causes gut lining to become inflamed and porous

• Get a pet if you don’t already! Yes Fido will assist you (and your kids) build a diverse microbiome of amazing bacteria

There is so much informative research that assists the argument that a Moms Microbiome is powerful, be it healthy or not. From the moment we are conceived to the moment we conceive a child of our own, our Microbes are busy at work fighting harmful pathogens, defending a healthy gut, and diversifying so we can function properly and optimally. At times when we find complications with our health as Moms, we need to first look at the gut; look to our Microbiome. So many of our health complications begin right in the gut. We are the ones that have the ultimate control over what goes in. We need to start paying attention to what comes out so we can alter (if needed) what we put in. (GI issues, skin rashes, fatigue, brain fog, etc.) Our Microbiome is not just making an impact on our health, it has a direct impact on the life forms that we create, and raise, as well. Even if we feel as though we didn’t take care of our Microbiome before, we can make alterations to create a healthier and thriving environment starting now!

My Ask

Take a look at the Bristol Chart and compare. (Or perhaps you don’t need to look at one to know something is wrong.) If something doesn’t look healthy choose at least one of the bullet points to utilize in the “Keeping Our Microbes Happy & Healthy” section. Slowly work your way to executing all of the bullet points and go back to the Bristol Chart in 6 months to compare once again. Do you see any change?