The human microbiota is the set of microorganisms that live in symbiosis with our body. This set is found in various parts of our body, making up various individual microbiotas, such as on the skin, mouth, vaginal tract and, of course, the intestine. In this blog, we will focus on the intestinal microbiota, often considered an organ in its own right due to its importance and complexity.
Functions of the microbiota
- Helps in digestion: It plays a crucial role in digestion by breaking down food, absorbing nutrients, processing beneficial substances such as polyphenols, and regulating bile acids.
- Production of vitamins: It produces vitamin K, essential for blood clotting and bone health, as well as B vitamins, covering about a quarter of our daily needs for these vitamins.
- Stimulates and promotes the development of the immune system: It is key in protecting us against pathogens, strengthening barriers such as the intestinal mucus layer, producing antimicrobial substances, and stimulating our immune system to help us fight infections.
- Communication with the entire body: It is key in the communication between the intestine and the brain, and it also influences other organs, such as the liver, kidneys, heart, and even the eyes, showing its importance in multiple aspects of health.
Balance and imbalance of the microbiota
To maintain optimal health, it is crucial that the microbiota is in balance. When this balance is altered, it is said that dysbiosis, or imbalance of the microbiota, is generated. This alteration of homeostasis results in an imbalance in the composition and abundance of the different commensal bacterial communities, compared to those present in healthy individuals, causing:
- A decrease in the diversity of the microbiota
- An increase in bacteria with pathogenic potential and a decrease in those with beneficial potential
- An alteration in metabolic activity
In addition, dysbiosis is associated with an increase in intestinal permeability, which contributes to an increase in systemic inflammation and the development of different pathologies. There are a number of factors that influence the composition of the microbiota and its balance/imbalance, including:
- Type of diet (high in animal protein, low in fruit and vegetables), lifestyle and physical exercise of the host
- Taking of medications, both occasional, such as antibiotic treatment, and those prescribed on a chronic basis
- Place of residence
- Type of delivery (cesarean or vaginal delivery), time of delivery (full-term or premature delivery) and type of breastfeeding (breast milk or formula milk)
- Genetics and immune system of both the host and the pregnant woman (mostly).
- Age of the host
- Stress and sudden changes in lifestyle
- Sex and influence of hormones
Keeping the microbiota in balance
Repopulating and maintaining a healthy microbiota requires a comprehensive approach that takes into account several factors. Among the most established guidelines, it is recommended:
- Maintain a balanced and healthy diet, including foods rich in fiber, such as fruits, vegetables, legumes and whole grains, which encourage the growth of beneficial bacteria. Fermented foods, such as yogurt, kefir and sauerkraut, can also provide beneficial probiotics. Complement it with regular physical exercise adapted to each person’s physical condition.
- Take probiotics. Defined as “live microorganisms that, taken in adequate quantities, promote health benefits for the host”, some examples such as Lactobacillus and Bifidobacterium, can help restore intestinal balance.
- Movement, regular physical exercise. Moderate and constant physical activity not only helps maintain a healthy weight, but can also improve digestive health and the composition of the microbiota.
- Promote healthy practices with your mental health and mood. Chronic stress can negatively affect the intestinal microbiota. Try stress management techniques such as meditation, yoga and deep breathing.
- Do not take antibiotics without a prescription and only when strictly necessary. It is essential to always consult your GP before taking an antibiotic on your own. Antibiotics are prescription drugs and always require professional advice.
- Stay hydrated. Drinking enough water is essential to maintain intestinal health and enjoy well-being.
In conclusion, the intestinal microbiota is essential for our general health and well-being. Maintaining a healthy balance of microbiota can prevent and alleviate numerous digestive problems and contribute to better overall health. With a comprehensive approach that includes proper diet, exercise, stress management, and the prudent use of probiotics, you can support your microbiota and enjoy a healthier life.
Directrices mundiales de la Organización Mundial de Gastroenterología. Probióticos y prebióticos. (2023)
SOURCES
Directrices mundiales de la Organización Mundial de Gastroenterología. Probióticos y prebióticos. (2023)
Vega Sombría, S. (2019). MICROBIOTA INTESTINAL: EL ÓRGANO OLVIDADO. Real Academia de Bellas Artes y Ciencias Históricas de Toledo. Recuperado de https://afcv.es/public/Attachment/2020/1/2-12-19DiscursoSantiagoVegaweb.pdf
