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«A stress peak, probably, allows us to solve a situation, but when this is maintained over time, and generated hand in hand with cortisol, which is the stress hormone, a very pro-inflammatory situation is generated that greatly affects our microbiota,» emphasizes Dr. De la Puerta in an interview with Europa Press Infosalus.
In turn, and as we have pointed out , it is a bidirectional relationship, as this microbiota expert reminds us, indicating that a disorder in the microbiota complicates stress management.
She emphasizes that a properly functioning microbiota will facilitate nighttime rest, while also modulating inflammation produced as a result of stress, and allowing for that «mental clarity» that many complain about with the famous ‘brain fog’ that hinders us from ‘functioning’ properly in daily life.
BRAIN INFLAMMATION
Another aspect that this doctor emphasizes is that a disordered microbiota due to stress also generates pro-inflammatory molecules that can not only remain in the intestine, but can also generate inflammation anywhere in the body, including the brain.
She also mentions that when «the microbiota is disordered» due to stress, the intestinal barrier that protects our body fails to function properly, leading to an increase in intestinal permeability, thereby promoting inflammation by allowing substances that should not pass through.
5 BASICS TO HELP OUR MICROBIOTA MANAGE STRESS
Furthermore, this specialist warns that the impact of stress on the microbiota cannot be managed with supplements. «By having good contact with our health, I can manage my microbiota and help myself manage stress,» she asserts.
Overall, Dr. De la Puerta emphasizes the need to make caring for the microbiota a daily routine, where the diet must be complete, varied, rotational, and if possible seasonal, by eating seasonal foods. «Remove ready-made, packaged food from your shopping list, and buy the ingredients to make it yourself,» she emphasizes.
The mental hygiene is, in her opinion, the most beautiful part of this book, «written with the aim of showing that in the context of stress that disrupts the microbiota so much, we can indeed manage it.» Here, she maintains that behind the feelings and thoughts there are molecules that can be inflammatory or anti-inflammatory.
She also talks about the practice of exercise, as «sedentary lifestyle is the great enemy of the microbiota.» «Practice the sport you like the most, as she advocates, or the one that best suits your physical circumstances and make this habit a routine.
Furthermore, she considers one of the 5 fundamental pillars to care for the microbiota to be sleep hygiene: «Seek to improve the quality of your sleep hours as much as possible and respect circadian rhythms: the night is for sleeping, and during the day is when you should be awake.» She also suggests practices of conscious breathing or meditation, which are ultimately stress management techniques.
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