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Dr Aasima Boxwalla
Did you know that there are more than 100 trillion microorganisms living inside your body? These microscopic residents — classified as the human microbiome — dwell on your skin and inside your mouth, gut and other parts of the body. These microbes play a key role in your health, particularly when it comes to hormones, immunity, metabolism and even mental health.
Just as your fingerprint is uniquely yours, so is your microbiota, which is influenced by your DNA, your birth, whether you were breastfed, your diet, your environment and your lifestyle. It aids in digestion, strengthens the immune system and even produces important vitamins. However, stress, antibiotics, poor diet, and ageing can upset this delicate balance, resulting in health problems.
The effects of microbiome imbalance, or dysbiosis, are especially concerning in women’s health.
The microbiome
hormone link
Gut microbes play an active role in modulating hormone levels in women, especially estrogen. Gut bacteria assist with estrogen metabolism, a key factor in maintaining hormonal health in the body. Once contact with estrogen occurs in the gut, it is broken down and recollected by the gut microbiome, but if it is imbalanced, it leads to hyper or hypoestrogenism that can lead to polycystic ovary syndrome (PCOS), infertility, and pregnancy disorders.
This complex interaction between gut bacteria and hormones emphasises the need for a healthy microbiome, which can be nurtured via dietary habits, probiotics, and lifestyle interventions to support a healthy hormonal balance.
The gut microbiome and PCOS
PCOS is a reproductive endocrine disorder affecting 8-13% of reproductive-aged women that is tied to insulin resistance, obesity, and high male hormone (androgen) levels.
Research shows women with PCOS tend to have less diversity in their gut microbiome, with certain species of bacteria overgrown that counteract insulin sensitivity. It can exacerbate symptoms such as weight gain, irregular periods and unwanted hair.
Recent studies indicate that dietary changes, probiotics, and other lifestyle interventions that restore gut microbial balance could mitigate certain symptoms of PCOS and improve metabolic health.
Microbiome, metabolism &
immunity
Your gut bacteria serve the double role of digesting food and regulating immunity and metabolism. A dysfunctional microbiome is linked to the gut lining becoming more permeable (sometimes referred to as a “leaky gut”), creating an inflammatory response that can put the body at risk for autoimmune diseases, diabetes and certain cancers. A diet high in processed foods, sugar and unhealthy fats can devastate the gut bacteria, while a diet rich in fibre and whole foods can nourish friendly microbes.
Gut microbes key to
vaginal health
The microbiome isn’t all about the gut — your vaginal health hinges on it, too. Lactobacilli, for example, are naturally occurring bacteria that maintain an acidic pH in the vagina that keeps infections at bay. Dysbiosis (imbalance of microorganisms in the gut), however, can cause bacterial vaginosis and predispose individuals to sexually transmitted infections. Because estrogen levels can affect vaginal acidity, as a result, gut microbes that affect estrogen can also influence vaginal health.
Cancer risk & the microbiome
Alterations of the gut and vaginal microbiota have been associated with breast, ovarian, and cervical cancers. Obesity, smoking, poor diet and infections like HPV can disturb this balance of germs, and in doing so, increase cancer risk. Research has found that this decline in protective Lactobacillus (bacteria) species is associated with cancer development, which is thought to be compounded by chronic inflammation. One can restore a healthy microbiome by eating a nutrient-rich diet, consuming probiotics, and making lifestyle changes that could help limit inflammation and reduce cancer risk.
Mood, mental health & the
gut-brain connection
The gut and brain are closely related than you could imagine. The gut microbiome is involved in the production of neurotransmitters such as serotonin, which help regulate the mood. Dysbiosis has been linked to anxiety, depression, Alzheimer’s and other mental health disorders — conditions that are more prevalent in women, especially during menopause. A healthy gut could lead to a healthier mind.
Taking charge of your health
Your microbiome is a mighty partner in resolving hormonal balance, metabolism, immune function and mental health. A healthy gut, supported by a nutrient-rich diet, regular exercise, hydration, and probiotic-rich foods, can make a world of difference in your overall well-being. By taking care of your gut, you’re not only boosting digestion — you’re boosting your overall health, inside and out. Thus, little changes to your lifestyle, such as eating less processed food, managing stress better, and consuming more fermented foods, can have a huge impact. Your body is an ecosystem — nurture it, and it will give you better health, better energy and a stronger immune system over the long haul.
Benefits of probiotics for women
Probiotics (beneficial bacteria) and prebiotics (fibres that nourish good bacteria) can help redress that balance in the microbiome. Taking probiotics, alongside Vitamin D supplementation, can reduce symptoms of PCOS, according to studies. A diet rich in fibre, healthy fats, and fermented foods supports gut health, reduces inflammation, enhances digestion, immunity, skin health, and even mental well-being.
Probiotics (Live health-benefitting bacteria)
• Yoghurt
• Kimchi
• Tempeh
Prebiotics (Fibre that feeds good bacteria)
• Cabbage
• Onion
• Garlic
• Apples
• Oats
• Legumes
• Asparagus
• Bananas
• Flaxseeds
(The author is a Bengaluru-based associate consultant in surgical gastroenterology, Gl & HPB Oncology.)