There’s something inherently ‘icky’ about considering the body’s microbiomes. We like to think, for example, that our skin is clean and clear when we get out of the shower or bath. But far from it. You will need a microscope, and in some cases a very powerful one, to be able to see what’s actually there in terms of little tiny microorganisms like bacteria, fungi and even the tiniest of the tiny viruses, but rest assured they are there. Just as they prodigiously populate the gut, respiratory system, mouth, and vagina. Essentially, we are never alone! And for health to be optimal, there is a delicate balance for all of these populations of little tiny things.

Why microbiomes matter

Microbiomes are not passive passengers—they are active participants in maintaining health:

• Digestion and nutrient absorption: Gut bacteria help break down complex carbohydrates and produce essential vitamins like B12 and K.
• Immune system regulation: Microbes train the immune system to distinguish between harmful and harmless invaders.
• Barrier protection: Skin and gut microbiota help prevent colonization by harmful organisms.
• Mental health connection: The gut-brain axis links gut microbes to mood, cognition, and stress responses.
• Inflammation control: Balanced microbiomes help regulate inflammatory processes, reducing the risk of chronic disease.

When these microbial communities become imbalanced—a condition known as dysbiosis—it can contribute to issues such as digestive disorders, infections, autoimmune conditions, and even mood disturbances. Furthermore, there’s often a very easy way to tell if you have an imbalance of the microbiome – smell. It’s another ‘yucky’ truth that when things smell bad, this can indicate something has got out of whack when it comes to the microbiome. I won’t go too far into the gruesome details but smelly stools or an excess of flatulence, strong body odour, bad breath etc can all indicate an imbalance of some kind. So if people are making excuses to keep very distant from you, this may be the fault of the millions and millions of microorganisms that live on or in you.

What disrupts microbial balance?

Modern lifestyles can unintentionally harm our microbiomes:

• Diets high in processed foods and low in fibre
• Overuse of antibiotics and certain medications
• Chronic stress
• Lack of sleep
• Environmental toxins

These factors can reduce microbial diversity, which is a key marker of a healthy microbiome.

How to improve your microbiome

The good news is, there are many practical measures you can take to change things for the better. And it’s about sustainable long-term habits rather than a quick-fix solution:

Eat a diverse, fibre-rich diet: Variety promotes microbial diversity.

• Include fermented foods regularly: These naturally introduce probiotics.
• Limit unnecessary antibiotics: Use only when medically needed.
• Manage stress: Chronic stress negatively affects gut health.
• Prioritize sleep: Rest supports microbial and immune balance.

In some cases, targeted probiotic or synbiotic (probiotic + prebiotic) supplementation can help, especially after illness or antibiotic use. There is no substitute for functional testing to analyse your microbiota – though this costs money. Some tests even suggest particular antimicrobials or antifungals to help with your particular dysbiosis.

The key thing to remember is that microbiomes are an ever-changing thing, and there are many levers to pull that influence their make-up. You have the power, in other words, to change things for the better.

If you would like to know more about how to balance the body’s ecosystems, or just want some help with your general health or a specific health complaint, please get in touch with me at jop.naturalnutrition@gmail.com. I’d love to help!