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What is the intestinal microbiota?
The gut microbiota is a metabolically active "organ" located in our intestines. That is, the set of microorganisms (bacteria, viruses, fungi) that inhabit it and perform essential functions for the balance of our entire body .
From the digestive system to the immune system, including the nervous and endocrine systems , the microbiota plays a key role. a fundamental role in body homeostasis, that is, in the balance necessary for the body's systems to function properly.
The body-mind-microbiota connection: an integrative approach.
Understanding the gut microbiota not only as part of the digestive system, but as a functional organ in itself , allows us to approach health in an integrative way.
Through the so-called gut-brain axis, this community of microorganisms influences communication between the central nervous system and the digestive system . It also regulates key functions of the immune system and metabolism , underscoring its profound impact on our overall health.
Impact of the microbiota on the organism
Gut-brain axis.
The gut microbiota is involved in the synthesis of essential neurotransmitters such as serotonin and dopamine, which are key to regulating mood and emotional well-being.
About 80% of serotonin , the neurotransmitter known as the "happiness hormone", is produced in the gut .
A healthy microbiota supports this production and therefore contributes to happier lives.
On the other hand, several recent studies have linked imbalances in the intestinal microbiota with disorders such as anxiety and depression .
In short, a proper microbial balance could not only benefit digestion, but also mental health.
Immune system.
70% of the body's immune cells are found in the gut .
And the microbiota acts as a defensive barrier that helps protect us against pathogens. This barrier's role is to recognize and neutralize potentially dangerous substances and to modulate the body's inflammatory responses .
A balanced microbiota helps prevent uncontrolled inflammatory responses, which are characteristic of many autoimmune diseases.
Metabolism and weight control.
The microbiota also influences metabolism and the efficiency of nutrient absorption . Some gut bacteria are involved in the metabolism of fatty acids and carbohydrates and may affect how the body stores fat .
Alterations in the balance of the microbiota have been linked to an increased risk of obesity and metabolic pathologies , such as insulin resistance and metabolic syndrome.
Factors that damage the microbiota and how to avoid them
Inadequate nutrition.
Diets rich in ultra-processed foods , sugars , and trans fats are one of the main causes of dysbiosis, an imbalance in the microbiota that reduces microbial diversity.
To promote intestinal health, it is essential to have a diet rich in fiber and low in sugar , based on fresh and natural foods .
This approach is one of the pillars of functional medicine and nutrition and psychoneuroimmunoendocrinology (PNIE), integrative health models that address well-being from a global perspective.
Chronic stress.
Chronic stress increases levels of cortisol, a hormone that affects the intestinal mucosa and contributes to dysbiosis.
To reduce this impact, it is recommended to practice stress management techniques , such as conscious breathing, yoga and mindfulness , which not only promote emotional balance, but can also improve intestinal health .
Use of antibiotics and other drugs.
The indiscriminate use of antibiotics can eliminate both pathogenic and beneficial bacteria in the intestine, reducing its biodiversity.
To protect the microbiota, it is important to avoid unnecessary antibiotic use and opt for less harmful treatments whenever possible and under professional supervision.
Tips to improve gut microbiota naturally
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Diet rich in prebiotics and probiotics
Incorporating foods rich in prebiotics (such as asparagus , bananas , garlic , and onions ) and probiotics ( kefir , sauerkraut , and coconut yogurt ) can help maintain a diverse and healthy microbiota.
Fermented foods also promote the growth of beneficial bacteria and support microbial balance.
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Diversify your diet
A varied diet is key to strengthening our microbiota.
Our advice: consume as much variety as possible of fruits, vegetables, and whole grains , which are essential for feeding the different types of bacteria in our gut.
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Inflammation control
Adding natural anti-inflammatory supplements, such as turmeric and omega-3 , to your diet can also benefit your microbiota.
In addition, a supplement such as Microbiotic Creamer , added to the daily routine, can provide prebiotic fibers that promote a balanced microbiota .
Be aware that in some cases of dysbiosis, these fibers can cause gas and bloating. If this occurs, your gut may be unbalanced and needs to be treated, rather than attributing the discomfort to the supplement itself.
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Regular physical exercise
Moderate physical activity benefits the composition of the gut microbiota and contributes to reducing stress. This, in turn, helps regulate the gut-brain axis, promoting a harmonious relationship between mind and body.
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Sleep and rest
Adequate rest is essential for cell regeneration and microbiota maintenance.
Lack of sleep can impair bacterial diversity and negatively affect the immune system.
In conclusion…
The intestinal microbiota is an essential "organ" for maintaining our health at the digestive level, but also at the immunological and emotional levels.
Its balance affects multiple systems, from the digestive to the nervous, immune and endocrine systems.
By incorporating simple changes into our routines, such as a diet rich in prebiotics and probiotics, reducing stress, and leading a healthy lifestyle, we can significantly improve our microbiota and, with it, our overall well-being.
And for extra care for the health of our microbiota, so important to our overall well-being, our advice is clear: add Microbiotic Creamer to your daily intestinal care routine.
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Elena Garrido
Comprehensive nutritionist
