Let's talk about the intestinal microbiota

Let's talk about the intestinal microbiota

Does our intestinal microbiota influence our state of health? cheer up?

Dr. Walkiria Inzunza Romero


With this title many will wonder what my brain and the bacteria in my body have to do with it. intestine, but in reality there is a broad relationship, first we will talk about the microbiota, Inside our intestine there is a complex system full of bacteria that They perform immunity functions which protect us from infections by regulating Most of the time there is a balance between bacteria that are good for us and preventing bacteria that are bad for our body from colonizing us, fulfilling besides endocrine functions, and barrier functions where these good bacteria secrete substances that recreate a barrier that does not allow toxins to pass from the intestine to our bloodstream.


Our microbiota is made up of bacteria, fungi, viruses, yeasts and it is believed that even parasites, that everything together creates a balance.
But what does our intestine and our brain have to do with it if they are so far apart? from the other, our body is not managed separately, in reality everything is connected and Anything that happens to our body is going to affect us on a systematic level. Our brain is widely linked to our intestine, it has been shown in studies of image that when the brain receives intestinal stimuli, key regions can be activated of the brain that regulate emotions (1).

In a study carried out by Kim CS et Al (2) they studied a group of elderly people in who wanted to analyze whether supplementing with probiotics improved their cognitive function and their mood, they had a control group with a placebo and another to which they were given probiotics, finding that the group that was supplemented with probiotics decreased their inflammation, they had improvement in their mental flexibility and their stress level decreased.

The relationship between intestinal bacteria and the brain has been studied for years, there is a term that is coined for what is related to the substances that influence this, the psychobiotics, this is how probiotics that cause alterations in mood, anxiety and cognitive functions, currently these include not only the probiotics and prebiotics that influence the relationship between bacteria andbrain (3)

Prebiotics are specialized fibers that act like fertilizer, which stimulates the growth of good bacteria in our microbiota.

And now perhaps we will wonder how we can take care of our intestinal microbiota. To have good brain health and therefore a better mood, the key is to carry a balanced diet and taking care of our psyche, the consumption of prebiotics helps us can help, foods rich in prebiotics are green leafy vegetables, bananas, onion, garlic, soy and artichokes, there are also tablets with prebiotics that can benefit the gastrointestinal flora, eating plenty of fruits and vegetables, reduce our consumption of red meat and saturated fats, practice meditation, having good sleeping habits and managing stress by practicing measures of relaxation, consume fermented foods and sometimes supplement with probiotics, always consulting your doctor because not all people need supplement with probiotics and it depends on the problems you want to combat.
strains that have to be supplemented.

If you are considering supplementing with probiotics or prebiotics, always consult your doctor. doctor to make sure you consume the right ones for you.

Walkiria Inzunza Romero MD.

 

 

Bibliography


1. Margolis KG, Cryan JF, Mayer EA. The Microbiota-Gut-Brain Axis: From Motility to
Mood. Gastroenterology. 2021 Apr;160(5):1486-1501. doi: 10.1053/j.gastro.2020.10.066.
Epub 2021 Jan 22. PMID: 33493503; PMCID: PMC8634751.

2.Kim CS, Cha L, Sim M, Jung S, Chun WY, Baik HW, Shin DM. Probiotic
Supplementation Improves Cognitive Function and Mood with Changes in Gut Microbiota
in Community-Dwelling Older Adults: A Randomized, Double-Blind, Placebo-Controlled,
Multicenter Trial. J Gerontol A Biol Sci Med Sci. 2021 Jan 1;76(1):32-40. doi:10.1093/
gerona/glaa090. PMID: 32300799; PMCID: PMC7861012.

3.Mörkl S, Butler MI, Holl A, Cryan JF, Dinan TG. Probiotics and the Microbiota-Gut-Brain
Axis: Focus on Psychiatry. Curr Nutr Rep. 2020 Sep;9(3):171-182. doi:10.1007/
s13668-020-00313-5. Erratum in: Curr Nutr Rep. 2020 Jun 5;: PMID: 32406013; PMCID:
PMC7398953.

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