How to improve intestinal microbiota ?

What is the intestinal microbiota?

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

From the digestive system to the immune system, including 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 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. Besides, regulates key functions of the immune system and metabolism, which underscores its profound impact on our overall health.

Impact of the microbiota on the organism

Gut-brain axis.

The intestinal microbiota participates in the synthesis of essential neurotransmitters such as serotonin and dopamine, which are key in mood regulation and the well-being emotional.

About 80% of serotonin, the neurotransmitter known as the "happiness hormone", It is produced in the intestine.

A healthy microbiota supports this production and therefore contributes to let us live happier.

On the other hand, several recent studies have linked gut microbiota imbalances with disorders such as anxiety and depression.

In short: a suitable one balance microbial 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 Help to protect us from pathogens. This barrier has the role of recognize and neutralize potentially hazardous substances and of modulate inflammatory responses of the organism.

A balanced microbiota helps prevent uncontrolled inflammatory responses, which are characteristic of many autoimmune diseases.

Metabolism and weight control.

The microbiota It also influences metabolism and nutrient absorption efficiencySome gut bacteria are involved in metabolizing fatty acids and carbohydrates and can affect the way the body stores fat.

The alterations in the balance of the microbiota have been linked to 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 They are one of the main causes of dysbiosis, an imbalance in the microbiota that reduces microbial diversity.

To promote the Gut health, it is essential to carry one diet rich in fiber and low in sugar, based on fresh foods and naturalis.

This approach is one of the pillars of functional medicine and nutrition and psychoneuroimmunoendocrinology (PNIE), integrative health models that address the 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, like the conscious breathing, yoga and mindfulness, which not only promote emotional balance, but also can also improve the Gut 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 opt for less harmful treatments, whenever possible, and under professional supervision.

Tips to improve the intestinal microbiota in a healthy way natural

1. Diet rich in prebiotics and probiotics

Incorporate foods rich in prebiotics (such as asparagus, bananas, garlic and onion) and probiotics (kefir, sauerkraut, and coconut yogurt) can Helpto maintain a diverse and healthy microbiota.

Also the Fermented foods promote the growth of beneficial bacteria and support microbial balance.

2. Diversify your diet

A varied diet is key to strengthening our microbiota.

Our advice: consume the the widest possible variety of fruits, vegetables, and whole grains, essential for feeding the different types of bacteria in our intestine.

3. Inflammation control

Add to diet supplements naturalIt is anti-inflammatory, like turmeric and omega-3, can also benefit the microbiota.

Besides, a supplement like the Microbiotic Creamer, added to the daily routine, can provide prebiotic fibers that promote a balanced microbiota.

Please note that in some cases of dysbiosis, these fibers can cause gas and bloatingIf this happens, your gut may be 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 helps reduce stress. This, in turn, Help to 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 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 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 well-being general.

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

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Elena Garrido

Comprehensive nutritionist

@elenagarridonutricion

https://elenagarridonutricion.com/