In our gut lives a collection of bacteria, fungi, archaic bacteria, viruses and yeasts. It is the gut microbiota, which regulates responses to stress, the immune system, mood and anxiety, satiety and food reward, neurodevelopmental, social and cognition-related behaviours. Differences in the composition and functions of the gut microbiome have been associated with a variety of chronic diseases ranging from inflammatory, metabolic and gastrointestinal conditions to neurological, cardiovascular and respiratory diseases.
Without our bacterial colonies in the gut, we could not live. We have to help them to maintain themselves. They have their own means, but it is up to us to preserve and improve them. We have to take them into account in our three daily meals.
Our state of health depends on this group of bacteria that have, among other functions, the function of creating a protective barrier against pathogenic bacteria that can cause diseases, being a preventive ally in the face ofprocesses of tumorogenesis y of the various immune responses. In addition to contributing to the prevention of the possible development of diabetes 2 and obesity, skin diseases, resistances to antibiotics and even to the forecast of mental illnesses.
There are bacteria that play a role in Alzheimer's disease, such as Bacteroides fragilis, whose quantity and diversity are lost with age. So we must ingest more and more carbohydrates and proteins, which through digestion are transformed into amino acids, which in turn can be converted by bacterial colonies into the three kinds of butyrate for their nutrition and the nutrition of the intestinal cells.
Vegetables, nuts and dairy products
All kinds of vegetables, including fermented and pickled vegetables, such as gherkins, pickled olives, olive oil, onion, garlic, sauerkrautThe most important thing is to drink kefir and yoghurts because they have antioxidant properties and, in the case of goat's yoghurts, a better composition of fats. In addition, kefir and yoghurts are necessary because they have antioxidant properties and, in the case of goat's milk, better fat composition. All of them are probiotics that explain the longevity of some communities that are regular consumers of these dairy products.
Every day we will include nuts, cereals without any kind of seasoning, pulses, fruit, because all these foods provide fibre. Oatmeal contains short-chain fatty acids that nourish the cells of the colon.
Anything with artificial additives, such as ultra-processed products, sweetened dairy products, sweet desserts, refined cereals, pizzas, nuggetsThe use of foods such as energy or diet bars, as well as sugars and salt, can endanger the survival of the microbiota.
Healthy gut flora is associated with longevity: we will live longer and better with such components in our daily diet. The above diet can help to halt the decline in bacterial quantity and variety associated with ageing. The older we are, the greater the adherence to this diet.
The bacteria of our gut modulate considerably our memory, our impulses and how our brain works. They are part of a brain-brain-gut-liver-liver-muscle axis back and forth, via molecular signals and the system we call the vagus nerve.
They produce vitamins, amino acids, and vitamins K and B, and also consume vitamins and amino acids such as tryptophan, which is essential for the synthesis of neurotransmitters. They are essential for the absorption of magnesium, iron and calcium.
They are responsible for the production of short-chain fatty acids, which are essential for our own intestinal cells to function properly.
They have diurnal oscillations, like all living things. Basal corticosterone levels, which are related to anxiety, memory and the neuroendocrine system, are also modulated by the gut microbiota.
Gut bacteria perform long-distance actions in the brain and in endocrine, inflammatory and immune responses. It is therefore not surprising that obesity, cardio-metabolic diseases, cancer and psychiatric disorders can be associated with changes in the composition of the gut microbiota. A healthy microbiota plays a major role in our resistance to many diseases.
Risks of poor nutrition
Disorganised eating patterns or skipping breakfast increase the risk of metabolic diseases by altering the epithelial memory for lipid absorption. This means that we need to be very consistent in the times we eat.
Eating too little forces our body to destroy itself in order to get the nutrients we don't provide by eating, which is a very effective way to age our organs.
Poor diet has a number of consequences for gut flora, contributing to metabolic imbalance, inflammation, energy dysfunction, oxidative stress, hormone disruption, immune deficiencies; inadequacies in the processes our cells use to destroy those that have run out of life, and those that remain as senescent cells; chronological mismatches and epigenetic changes.
*José Antonio Rodríguez Piedrabuena is a specialist in Psychiatry and Psychoanalysis, and in management training, group and couple therapies..