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The human microbiota: the invisible world that shapes our health
What is microbiota?
The human microbiota is the collection of all microorganisms that constantly live on and inside our bodies: in the intestines, on the skin, in the oral cavity, respiratory tract, genitourinary system. It includes bacteria, archaea, fungi, viruses and protozoa, most of which are symbiotic or commensal in nature.
The most studied is intestinal microbiota, which contains over 100 trillion microbes and weighs up to 2 kg. It is formed from birth and changes under the influence of diet, environment, medications and lifestyle.
Functions of the microbiota in the body
The microbiota doesn't just "live" in our body - it actively participates in many processes:
Digestion: helps digest fiber, produces short-chain fatty acids (butyrate, acetate) that nourish intestinal cells
Immune protection: regulates the activity of the immune system, promotes the maturation of lymphocytes
Vitamin synthesis: in particular K, B12, folic acid
Barrier function: inhibits the growth of pathogenic microorganisms
Effects on the brain: participates in mood regulation via the gut-brain axis
These functions are especially important in childhood, during pregnancy, in chronic diseases, and after antibiotic therapy.
Factors affecting the microbiota
Type of birth: children born naturally have a microbiota similar to their mother's
Breastfeeding: forms the dominance of bifidobacteria
Diet: a diet high in fiber supports a diverse flora
Antibiotics: can cause dysbiosis — a decrease in beneficial bacteria
Chronic stress: changes the composition of the microbiota and the barrier function of the intestine
Age: in old age there is a decrease in bacterial diversity
Microbiota and disease
An imbalance between beneficial and opportunistic microorganisms (dysbiosis) is associated with many conditions:
irritable bowel syndrome
Crohn's disease and ulcerative colitis
obesity, type 2 diabetes
autoimmune diseases (celiac disease, rheumatoid arthritis)
allergies and atopic dermatitis
depression, anxiety disorders
Research published Nature Microbiology in 2022, confirms that the microbiota can act not only as an indicator, but also modulator of pathological processes, affecting metabolism and immune response.
Table: Main groups of bacteria in the microbiota
| Group of bacteria | Functions | Deficiency disorders |
|---|---|---|
| Bifidobacterium | Fiber digestion, immunomodulation | Decreased immune defense |
| Lactobacillus | Protection against pathogens, pH maintenance | Susceptibility to infections, inflammations |
| Faecalibacterium | Butyrate production, anti-inflammatory properties | Intestinal inflammation |
| Akkermansia | Strengthening the mucous barrier | Metabolic disorders |
| Escherichia coli | Vitamin synthesis, iron metabolism | Pathogenic growth in excess |
How to maintain a healthy microbiota
a diet with sufficient quantity prebiotics (vegetable fiber, vegetables, legumes, whole grains)
fermented foods (kefir, yogurt, sauerkraut, kimchi)
sugar restriction and overly processed foods
controlled use of antibiotics
moderate physical activity and stress reduction
References to sources
Mayo Clinic – Gut bacteria and health
Nature Microbiology – Microbiome and disease associations (https://www.nature.com/articles/s41564-022-01101-3)
FDA – Regulation of probiotics and microbiome-related products
The microbiota is not just a companion, but one of the most important regulators of human physiology. Taking care of it is taking care of your health in the long term.
