O que é o seu microbioma intestinal?

O que é um microbioma?

The human microbiome is a collection of microorganisms - such as fungi, bacteria and viruses - which live inside their very own ecosystem in various parts of your body. Each part contains a one-of-a-kind network of microbes, working together for the good of your health. These unique little systems are constantly changing and reacting to what you eat, how you exercise and the medicines you take.

Dr Saurabh Chatterjee, Professor of Environmental and Occupational Health, UC Irvine's Program in Public Health, explains that there are trillions of bacteria, viruses and fungi living inside your gut, colonising different areas.

"They each have assigned behaviours and functions that help keep the body healthy," he says.

The gut microbiome is one of the most talked about microbiomes because of its effect on human health. The microbes in your gut (microbiota) help balance your good and bad bacteria. They break down complex foods such as fibre that your body can't digest by itself, transforming them into short-chain fatty acids (SCFAs) which feed your gut cells. They also make some vitamins - such as vitamin K - and digestive enzymes to help your body function.

Up to 70% of your sistema imunológico also lives in your gut. Your gut microbiome plays a major role in immune function, sending messages to your immune cells to ward off harmful organisms (pathogens).

Como posso saber se meu microbioma intestinal está saudável?

Várias coisas podem afetar a saúde do seu intestino, incluindo dieta, genética e antibióticos. Se os micróbios no seu intestino ficarem desequilibrados, isso pode causar condições como obesidade, doença inflamatória intestinal (DII) e diabetes.

Chatterjee says: "Many diseases such as cancer, IBD, liver disease, and even brain inflammation have been associated with an imbalanced gut microbiome."

Dr David D. Clarke, President, Association for the Treatment of Neuroplastic Symptoms (ATNS), warns that an unhealthy gut microbiome (dysbiosis), can cause digestive issues.

Changes in the gut microbiome have also been associated with weight gain, tiredness, skin conditions, immune dysfunction, food intolerance, and mood disorders.

"These symptoms can be persistent and might fluctuate in intensity," says the board-certified gastroenterologist. "However, in some cases they may be caused by something else, such as past or present life stress."

Antibióticos

Tomar antibióticos pode prejudicar as bactérias benéficas do seu intestino. Elas podem criar um desequilíbrio entre as bactérias boas e ruins, tornando mais difícil para o seu corpo combater infecções a longo prazo.

Dr Pamela Young, Action Rehab, drug detoxification and mental health specialist, explains that antibiotics are sometimes a necessity. However, some aren’t advanced enough to understand the difference between good and bad bacteria.

"Some antibiotics can target the necessary bacteria, but many harm the ones we need to stay healthy," she says.

Chatterjee adds that too many antibiotics can cause your friendly bacteria to build up resistance, meaning they won't work as well. Since you need your good bacteria to stay healthy, you should use antibiotics as they are prescribed and finish the course. You shouldn't overuse antibiotics.

Álcool

Drinking muito álcool also throws your gut bacteria off balance. It can weaken your gut lining, letting harmful organisms leak out, causing liver inflammation.

Clarke aconselha que o consumo excessivo de álcool pode reduzir bactérias benéficas como Lactobacillus e Bifidobacterium, e aumentar as nocivas como Proteobacteria.

Estresse

Seu intestino se comunica constantemente com seu cérebro. Ele permite que o cérebro controle a digestão e a função imunológica no intestino, e que os micróbios intestinais influenciem o cérebro. O estresse pode interromper essa comunicação, o que pode alterar a mistura de bactérias boas e ruins no intestino. Isso, por sua vez, pode afetar como o corpo responde ao estresse.

Clarke says stress can affect the gut ecosystem in two ways. It can increase or decrease the muscle contractions in the gut and lead to changes in the quantity and quality of your nutrition - including alcohol consumption.

"Todos esses podem prejudicar o ecossistema intestinal," ele diz.

Studies have shown there's a two-way street between your gut microbiome and mood. The types of bacteria in your gut may influence your susceptibility to depressão and anxiety. Those with a wider variety of gut bacteria are generally happier and less anxious.¹

Dr Raj Dasgupta, Chief Medical Advisor for NCOA explains there is a growing body of research connecting our gut microbiome's state to mental health through what's called the 'gut-brain axis'.

"Imbalances in gut bacteria have been increasingly associated with mental health conditions such as depression and anxiety," he says.

According to Clarke, many chemical messengers that carry signals from nerve to nerve (neurotransmitters) are produced in your gut. This includes serotonin, which plays a key role in mood regulation.

Chatterjee acrescenta que problemas de saúde como demência, autismo e condições como Parkinson e Alzheimer têm demonstrado ter um microbioma intestinal alterado - embora os estudos ainda estejam em andamento.

How you treat your gut microbiome is important for digestion, immunity, and your mood. Having a well-balanced and varied diet - along with a healthy lifestyle - is essential for a happy gut and overall wellbeing.

Here are some important ways to keep your gut microbiome thriving.

Fill your plate with prebiotics

Alimentos de origem vegetal, como frutas, vegetais, leguminosas, grãos integrais e nozes, são ricos em fibras especiais chamadas prebióticos. Prebióticos são carboidratos não digeríveis que alimentam suas bactérias intestinais amigáveis. Ao nutrir essas boas bactérias, você pode manter seu intestino em equilíbrio.

Dr. Lynn Bry, Diretora do Massachusetts Host-Microbiome Centre, diz: "Você pode ter ouvido falar sobre comer um arco-íris para incluir diversas frutas e vegetais - todos os quais contêm fibras vegetais. Uma microbiota saudável é uma microbiota diversificada e que tem acesso a nutrientes variados através do que comemos. Parte da razão para incluir fibras em nossa dieta é que elas alimentam nossa microbiota intestinal."

Ervas e especiarias

Whole herbs such as basil, cilantro and mint - along with spices such as black pepper, cumin and ginger - have been shown to have a prebiotic effect on the gut.²

Power up with probiotics

Fermented foods which contain live bacteria and yeasts. Often found in yoghurt and supplements, these microbes can restore balance by feeding the good bacteria in your gut.

Put aside processed foods

These tend to be low in fibre and filled with unhealthy fats and sugars. This disrupts the balance of good bacteria, which could damage the lining of your gut, causing it to leak. Leaky gut has been linked to inflammation throughout the body, which may contribute to diseases such as diabetes and heart disease.³

Cut back on sugar

Certain foods with too much sugar can fuel the growth of bad bacteria. Chose natural sweeteners and limit your intake of sugary drinks.

Tackle stress and sleep well

Consider relaxation techniques such as yoga, meditation, or deep breathing to manage stress effectively. Getting a good night's sleep can also help balance your gut microbiome.⁴

Drink plenty of fluids and move your body

Make sure you drink 6-8 glasses of water a day. Keeping your body hydrated helps gut digestion run smoothly, meaning your body can absorb nutrients more efficiently.

Regular physical activity is good for your gut. Exercise improves circulation, which supports your digestive system and growth of good bacteria. For best results, get at least 30 minutes of exercise a day, over five days a week.