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Beneficial bacteria: how the microworld governs human health
Microbiota — a complex ecosystem within us
The human body is not just a collection of cells, but also home to trillions of microorganisms. The intestines, skin, and mucous membranes are inhabited by microbes, most of which are beneficial bacteria. Scientists believe that the number of bacterial cells in the human body is approximately equal to the number of human cells. The largest number of bacteria is in the intestines, where the so-called intestinal microbiota.
These bacteria perform dozens of functions that our body could not exist without. They participate in digestion, synthesize vitamins, fight pathogens, modulate the immune response, and even influence our psycho-emotional state.
Table: Main types of beneficial bacteria and their role
| Name of the bacterium | Main functions | Source of income |
|---|---|---|
| Lactobacillus spp. | Lactic acid fermentation, pathogen suppression, microflora restoration | Yogurts, kefir, probiotics |
| Bifidobacterium spp. | Fermentation of carbohydrates, production of B vitamins | Breast milk, fermented foods |
| Akkermansia muciniphila | Strengthening the mucosal barrier, reducing inflammation | Natural microflora, fiber |
| Saccharomyces boulardii | Diarrhea prevention, fight against fungi | Medical probiotics |
| Faecalibacterium prausnitzii | Produces butyrate, protects against inflammatory processes | Natural microbiota, prebiotics |
Each of these microorganisms has its own specialization. Together, they form a biological shield for the body, maintain metabolic stability, and regulate the interaction between systems.
What the research says
In a study published in The Lancet Microbe (2022), analyzed the microbiota of over 10,000 people from different countries. It was found that a decrease in bacterial diversity is associated with an increased risk of developing insulin resistance, inflammatory bowel disease, obesity, and depression.
Quote from immunologist Yuri Nakonechny:
«"The state of the microflora is the foundation. It affects not only the gastrointestinal tract, but also immunity, allergic reactions, the risk of autoimmune diseases, and even the body's ability to respond to vaccination.".
When the microflora suffers
The microbiota is easily disrupted. Dysbiosis — an imbalance of good and bad bacteria — can occur:
after taking antibiotics
for stress, sleep disorders, malnutrition
due to excessive hygiene or a sterile environment
with chronic diseases or hormonal fluctuations
This manifests itself as frequent infections, bloating, allergies, loose stools, irritable bowel syndrome, acne, and fatigue.
How to maintain a healthy microbiota
The microbiota is constantly changing. And it is the lifestyle, not just probiotics, is the key to its preservation.
Food. Foods with fiber (vegetables, fruits, whole grains), fermented drinks (kefir, kombucha), and pickled vegetables are all food for bacteria.
Movement. Moderate physical activity activates metabolism in the intestines.
Sleep. Sleep patterns affect the circadian rhythms of microorganisms.
Stress reduction. The psycho-emotional state is directly related to the intestinal barrier.
Wise use of medications. Especially antibiotics, NSAIDs, hormones.
Quote from gastroenterologist Tatyana Pavlenko:
«"There is no one magic pill for microflora. The most powerful influencing factor is nutrition - as a source of energy for microbes.".
Probiotics: What you should know
Probiotics are drugs or supplements that contain live bacteria. But the effectiveness of such products depends on:
the exact strain (for example, not just Lactobacillus, but Lactobacillus rhamnosus GG)
clinical confirmation of action
doses (at least 1 billion CFU per day)
forms (capsules, powder, liquid forms)
Self-medication with probiotics is not always advisable. It is worth choosing the means on the advice of a doctor, especially in conditions of immunodeficiency, pregnancy, or chronic diseases.
The microbiota is a finely tuned bio-instrument that works 24/7 without your participation. And although we cannot see it, it is thanks to it that the body functions without failures. Taking care of beneficial bacteria is not a fashion, but an element of a conscious lifestyle that shapes the quality of health today and in the future.
