How to improve intestinal microbiota?

What is intestinal microbiota?

The intestinal microbiota is a metabolically active "organ" located in our intestine. That is, the set of microorganisms (bacteria, viruses, fungi) that inhabit it and that perform essential functions for the balance of our entire organism .

From the digestive system to the immune system, through the nervous and endocrine systems , the microbiota plays 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 intestinal 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 , underlining its profound impact on our overall health.

Impact of microbiota on the body

Gut-brain axis.

The intestinal microbiota participates in the synthesis of essential neurotransmitters such as serotonin and dopamine, which are key in 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 us living 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 located in the gut .

And the microbiota acts as a defensive barrier that helps protect us against pathogens. This barrier has the role of recognizing and neutralizing potentially dangerous substances and modulating 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 intestinal bacteria are involved in the metabolism of fatty acids and carbohydrates and can affect the way the body stores fat .

Alterations in the balance of the microbiota have been linked to a higher 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 eat 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 cortisol levels, 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 the use of antibiotics when they are not necessary and to opt for less harmful treatments, whenever possible, and under professional supervision.

Tips to improve intestinal microbiota naturally

1. 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.

2. Diversify the diet

A varied diet is key to strengthening our microbiota.

Our advice: eat the widest possible variety of fruits, vegetables and whole grains , which are essential for feeding the different types of bacteria in our intestines.

3. Control of inflammation

Adding natural anti-inflammatory supplements, such as turmeric and omega-3 , to your diet can also benefit your microbiota.

Additionally, a supplement such as Microbiotic Creamer , added to your daily routine, can provide prebiotic fibers that support a balanced microbiota .

Please note that in some cases of dysbiosis, these fibres can cause gas and bloating. If this occurs, it is possible that the intestine is out of balance and needs to be treated, rather than attributing the discomfort to the supplement itself.

4. Regular physical exercise

Moderate physical activity benefits the composition of the intestinal microbiota and contributes to reducing stress. This, in turn, helps regulate the gut-brain axis, promoting a harmonious relationship between mind and body.

5. Sleep and rest

Adequate rest is essential for cell regeneration and maintenance of the microbiota.

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 a digestive level, but also at an immunological and emotional level.

Its balance affects multiple systems, from the digestive to the nervous, immune and endocrine systems.

By incorporating simple changes into our routine, 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 general well-being.

And for extra care of the health of our microbiota, so important for our general well-being, our advice is clear: add Microbiotic Creamer to our daily intestinal care routine.