Ten years ago the team biologist Jeffrey Gordon put on the table the influence that the intestinal flora has on the health of the entire human organism. Its importance is such that the scientific world is dedicating much research to the gut microbiota.
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As a result of these investigations, There is increasing evidence of the connection between the brain and the gut. It is known that these two organs are connected by a complex network of bidirectional systems known as the gut-brain axis.
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This network allows both organs to communicate and influence each other, causing problems in the intestine affect the brain and vice versa.
This link between mind and body has revealed that Imbalances in the gut microbiota can have significant consequences on mental and physical healthunderscoring the importance of maintaining a healthy gut to ensure optimal mental well-being.
Five tips to improve the microbiota and the brain
And precisely to achieve have a healthy intestinal microbiota To help improve mental well-being, Cigna Healthcare experts point out some essential recommendations:
1 – Take care of your diet and optimize digestive processes.
One of the microbiota conditions that we have all heard about lately is SIBOa gastrointestinal syndrome that causes an overgrowth of bacteria in the small intestine. Well, in addition to antibiotics, Diet is essential in its treatment, in this case a low in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols). By following it, many patients notice great improvement.
Despite this, specialists point out that this type of diet should only be performed in confirmed cases of SIBO and until bacterial overgrowth is controlled.
In general, Specialists point out that a Mediterranean diet can improve certain parameters of intestinal inflammation.
In addition to this, they also point out that It is key to chew well and slowly because this helps digest sugars and facilitates the action of gastric juices. about food.
2 – Reduce stress and practice mindful eating.
It is evident that both stress and Anxiety can directly affect the digestive system. For this reason, Cigna HealthCare experts point out the importance of keeping “stress levels at bay.” to reduce the activation of the sympathetic nervous system and improve digestive function.
Furthermore, they assure that “relaxation and mindfulness at mealtime “It can be a perfect time to listen to bodily sensations, pay attention to hunger signals, and learn to distinguish physiological from emotional hunger.”
3 – Disease prevention.
Not having a healthy and balanced microbiota can lead to several diseases and long-term complications..
“One of the consequences of intestinal dysbiosis is the impact on the production of short chain fatty acidswhich are fundamental for the right one operation of the immune system. An altered immune system is closely associated with an increase in low-grade chronic inflammation, which increases the risk of developing type 2 diabetes and some types of cancer”, they explain.
This makes prevention, through good nutrition and a healthy lifestyle, essential to ensure a correct balance of the microbiota.
4 – Consumption of probiotics and prebiotics.
Each person’s intestine houses more than 100 billion microorganisms of more than 1,000 species different. A way to control this entire community is the intake of:
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Probiotics: They are live microorganisms that, in adequate quantities, provide numerous health benefits
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Prebiotics: They are non-digestible substrates that stimulate the growth or activity of native microorganisms.
And in what foods can we find them? Well the probiotics can be taken through yogurt and kefir. The prebiotics However, they are found in foods such as bananas, apples or asparagus.
5 – The “happiness diet”.
The neurons of the nervous system communicate between them through chemical substances called neurotransmitters and through messenger proteins called hormones. There are neurotransmitters and hormones that are associated with a better mood, such as serotonin, dopamine, endorphins and oxytocin.
Well, taking into account that 95% of the body’s serotonin is produced in intestinal cells, we must feed ourselves with happiness.
For this you have to take frequently foods rich in tryptophansuch as eggs, dairy products, nuts or legumes, which facilitate the increase of serotonin and have a direct positive impact on mood.
On the contrary, the habitual consumption of refined sugars and trans fats cause an opposite effect on the brain causing discomfort, negativity and bad mood.
Additionally, foods rich in magnesium and tyrosine, such as chicken, avocado, bananas, sesame and pumpkin seeds, or spinach, contribute to the production of dopamine.