Tips for a healthy gut microbiota
Do you know what the gut microbiota consists of? Find out how you can keep her healthy.
Our gastrointestinal tract is colonized by a complex diversity of microorganisms. The collection of these microorganisms, which include bacteria, fungi, viruses, and protozoa, is called the microbiota.
These microorganisms can weigh up to 2 kg and are essential for our health. It is estimated that over 1000 different unique bacterial species and over 3 million unique genes are part of the gut microbiota. Collectively, the sum of the microbial genes in the gut is called the microbiome.
The different bacterial compositions that individuals present are partly genetically defined and partly determined by individual and environmental characteristics, such as mode of birth (vaginal delivery or cesarean section), age, and eating habits, which results in a large intra- and inter-individual variability.
The gut microbiota is involved in crucial functions for host homeostases, such as digestion and nutrient synthesis, development of the host's immune system, and digestive tract. In addition, it contributes to protection against pathogens, maintenance of the integrity of the intestinal barrier, communicates with the central nervous system, and influences cognitive functions. Thus, an alteration in the balance of the intestinal microbiota can cause pathological situations.
The Western diet, characterized by high consumption of refined carbohydrates and sugar substitutes, causes changes in the microbiota and consequently in health.
In turn, fiber-rich foods have a positive effect on the gut microbiota. Some fibers were able to change the composition of the intestinal microbiota, serving as food and stimulating the growth of beneficial bacteria, such as Lactobacilli and Bifidobacteria. These microorganisms protect the gut against disease-causing bacteria and stimulate our immune system, making it stronger and reducing the risk of infections.
Another factor that also seems to influence the intestinal microbiota, and which is still little studied, is physical exercise. Among the studies carried out in humans, some compare the gut microbiota between active and sedentary populations, others investigate changes in the gut microbiota after exercise.
Overall, exercise appears to contribute to a healthy gut microbiota by increasing the diversity and abundance of some strains of health-promoting bacteria, and the gut microbiota appears to be important in the exercise-induced stress response in skeletal muscle mass. and sports performance.
For a balanced microbiota, follow these tips:
• Bet on the consumption of vegetables,
• Cut down on sugar and avoid processed foods like fast food.
• Reduce your consumption of red meat.
• Be physically active on a regular basis
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Thordis Berger
Chief Medical Officer