Wednesday, January 20

Trouble sleeping? Check your gut health

Trouble sleeping?  Check your gut health

Photo: Andrea Piacquadio / Pexels

Photo: Andrea Piacquadio / Pexels

It is simple: sleeping well is a fundamental aspect of good health. Besides being a great pleasure, a good rest is related to very positive effects in the body: increase creativity, helps you lose weight, strengthens the immune system, improves memory, protect the heart and reduces depression.

This 2020 has been a particularly difficult year, which has brought many changes in daily routine of people and therefore many of our Healthy habits. From eating by stress or anxiety, Work from home, changes in level of physical activity and of course one of the most recurrent ones staying up very late. The Schedule and everyday life have changed considerably and without a doubt it has been a challenge stay physically and mentally good.

The truth is that it has A study, in which it has been verified that during this year the insomnia cases and various sleep disorders, have increased considerably. So if you’re fighting for to sleep well again or you just want set friendlier hours, you are probably wondering the causes of these disturbances in the sleep cycle; sure could be television, the stress and anxiety of the current situation and the work and personal problems. However, there is a new research made in Japan, what do you suggest microbiome health it could be a factor responsible for insomnia.

This study was published in the journal Scientific Reports and it was directed by the teacher Masashi Yanagisawa from Tsukuba University in Japan. The work carried out involved two groups of mice: half ate their standard diet and did not take medication, while the other half took a “Powerful cocktail of antibiotics” for four weeks. Then, Yanagisawa and his team compared the intestinal bacteria of the two populations and discovered that they had a big difference in the amount of metabolites, which is what food spoils as part of The digestion. In particular, the mice that had taken antibiotics had neurotransmitter levels very different from normal and as a result they had a lot of more tryptophan than controls and practically zero serotonin levels.

Al lack gut microbes important as is the particular case of prebiotics and probiotics, the rats could not make serotonin from tryptophan they were eating. Mice treated with antibiotics also lacked sufficient metabolites of vitamin B6, which increase the production of two important neurotransmitters: serotonin and dopamine. This is where the dream link comes in: after analyze sleep and brain activity of each mouse through an electroencephalogram (EEG), mice with depleted microbiota They had more REM sleep; that is, the type of dream that represents the 25% of the sleep cycle and occurs for the first time between 70 and 90 minutes after falling asleep. TO difference from humans, mice are supposed to be awake at night and asleep during the day, for what they were actually doing the opposite of its normal pattern.

The interesting thing is the translation that the scientists they gave to the interpretations of said study in humans, in such a way that people who suffer from a poor gut health it is very likely that they feel drowsy during the day e restless at night. Yanagisawa believes that missing serotonin may be causing the sleep abnormalities.

Complementary to this, experts in analyze sleep cycles who intervened, confirmed a relevant discovery: the depletion of microbes removes serotonin in the intestine, and it is well known that serotonin levels in the brain can affect sleep-wake cycles.

Therefore, science proves the genius that implies the power to change microbes found in the intestine altering the diet, is a simple action what does he have potential to help those who have trouble sleeping.

At the same time today we know that enjoy good intestinal health, is too relevant in good health. Maybe you did not know it but after the brain, in the intestines is where there is a greater accumulation of neuronsNot for nothing is the intestinal system known as “the second brain”. Also inside the intestine inhabits an entire intestinal microflora, which means between 3 and 10 times more microbes than all the cells that inhabit the human body. In such a way that not giving due importance to following a diet and lifestyle that protects intestinal health, is the direct step to most diseases from Modern society.

Therefore, the microbe health what make up the intestinal flora, is synonymous with our health. In fact when the digestive system it doesn’t work at all well, are presented infallible signs as: constipation, heartburn, flatulence, stools and foul-smelling gases. They are symptoms, which due to their frequency we do not usually give too important and yes they do; are the clear sign that the intestinal flora is not correct and that microbes that deteriorate health predominate in it. It is also very normal for them to appear depressions and disorders in the operation of the immune system, in such a way that we will be more prone to suffer diseases and infections.

We know that even without the consumption of antibiotics, he modern lifestyle can affect our good intestinal bugs. And a healthy microbiome Not only affects our digestion and sleep; has also been linked to a lower risk of suffering certain types of cancers brain deterioration and chronic diseases like heart disease. In such a way that one of the most essential recommendations focuses on adjusting some aspects of the diet:

  • Eat plenty of raw foods: cold-pressed fruits, vegetables, nuts and oils.
  • Integrate the consumption of fermented foods into the daily diet: kimchi, yogurt and sauerkraut offer probiotics. While raspberries, garlic, and beans provide prebiotics.
  • Avoid processed foods at all costs: especially the fast food and any product that is distinguished by the use of preservatives and colorantsas they kill the good intestinal flora.
  • Eliminate the consumption of hydrogenated fats and margarines: are products that provide trans fats that considerably deteriorate digestive, intestinal and cardiovascular health.
  • Increase the consumption of water and natural liquids: demand drink 2 liters of water a day and integrate the intake of green tea and infusions made with medicinal spices like ginger, cinnamon, and turmeric.
  • Watch your dairy intake: It is very important to choose quality options, preferably organic, and limit your intake.

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