From gut health to glowing skin, the microbiome seems to be everywhere in wellness news. But amid the hype, scientists are still learning how the trillions of microbes that live in and on our bodies influence health throughout life.
“This has been a major shift in our thinking,” said Dr. Brett Finlay, professor at the University of British Columbia’s Michael Smith Laboratories. “We’ve known that microbes can cause infectious diseases for centuries, but even a decade ago, we didn’t have a clue about all of the roles that the microbiome plays in both health and disease.”
In their new book The Microbiome Master Key, Finlay and his daughter, gerontologist Jessica Finlay, explore how gut, skin and environmental microbes affect everything from mood and immunity to aging and longevity. They also share science-based habits that can help people maintain a thriving microbial balance without falling for fads.
According to Finlay, there is no single “perfect” microbiome. Diversity is what matters.
“It’s good to have lots of different kinds of microbes, just as diversity is beneficial within an ecosystem,” he explained. “It’s not so good to have microbes that trigger inflammation because they can damage the body and contribute to the aging process.”
The fastest way to improve your microbial mix is through diet.
“Stay away from fad diets and focus on proven ones like the Mediterranean or DASH diets,” Finlay said. “These diets entail eating less red meat, white sugar and white flour and eating more fruits, vegetables, nuts, olive oil and fish. Incorporate fermented foods and get lots of fiber, and above all, stay away from ultraprocessed foods.”
He added that exercise, sleep, stress management and social connection also support microbial health.
“On average, one minute of exercise adds about five to seven minutes to your life, so get moving,” Finlay said.
For skin care, he recommends keeping it simple with soap and water, and washing less often. Over-cleansing can strip away beneficial microbes and make room for harmful ones.
The gut-brain connection is another growing area of research. Finlay noted that gut microbes influence mental health and neurological conditions such as Alzheimer’s and Parkinson’s disease. His team found that following the MIND diet, which combines elements of the Mediterranean and DASH diets, may delay the onset of Parkinson’s disease by as much as 17 years by altering the gut microbiome.
As for probiotic supplements?
“Most don’t work,” Finlay said. “Instead, focus on diet, exercise and the other ways you can improve the health of your microbiome naturally.”
The takeaway is simple: nurture your microbes, and they will take care of you.