Microbiota is in fashion. And with good reason. At its peak, we are supporting its importance for human health. And we bring you a very clear message: if you take care of your microbiota, you will achieve great results in running. And your quality of life, in general.
Did you know, for example, that the 90% of the serotonin, the pleasure hormone, is located in your gut? Did you imagine that it houses nerve cells?
If you want to know the secrets of the microbiota and how you can benefit from its balance, this article is for you.
Let's start at the beginning. What exactly are we talking about?
The microbiota is the set of microorganisms that inhabit the human body. Although it is mainly composed of bacteria, it can also include fungi, viruses and other microorganisms. Most of these bacteria are found in the gastrointestinal tract, although they are also found in other parts of the body, such as the skin, vagina and respiratory tract.
Sounds familiar, doesn't it? It's probably because what we know today as intestinal microbiota A few years ago we called it intestinal flora, a term that stopped being used due to its link to the plant world. We will also hear about it under a more general term: the microbiome, although in this case we are referring to the microbiota and its circumstances, that is, its genes and metabolites (that which is obtained as a result of the physical and chemical processes of the body that convert or use energy, such as breathing).
The important thing here is that the microbiota plays crucial functions in health, including digestion, nutrient absorption, immune system regulation and prevention of pathogen colonization. You will therefore understand why we invite you to take care of your microbiota to improve your performance.
Now, what happens when the intestinal microbiota becomes unbalanced?
Problems simply arise. When the microbiota becomes unbalanced, i.e. when there is a decrease in diversity or an alteration in the composition of microorganism species, negative health consequences can arise.
You may have heard of one of the most well-known reasons: the use of antibioticsThis strategy, which is increasingly falling into disuse, eliminates the bad bacteria that cause illness.
However, this is a double-edged sword. Because in their eagerness to fulfill this role that is so necessary when we are sick, antibiotics also wipe out the good bacteria that we need for our body to function properly. This is when the microbiota suffers.
When bad bacteria proliferate:
- They can be produced toxic compounds which can affect the intestinal mucosa and the absorption of nutrients.
- It is possible that the inflammation in the body, which has been linked to a number of chronic diseases, including obesity, type 2 diabetes, inflammatory bowel disease, cardiovascular disease, and allergies.
- They may appear infections.
Runner, pay attention to your microbiota!
As a runner, eating protein is of interest to you as part of your nutritional strategy (we already told you about it in This article). However, science associates excessive protein consumption and intense exercise with oxidative stress. This is a state in which the free radicals, very unstable molecules that damage tissues and directly impact your microbiota, thus affecting a host of other functions in your body.
So what is the solution? Lower the intensity of your workouts? Eat less protein? No!
If you are one of those people who take their running training seriously and who know that proteins are essential in your diet, get good advice! It is important that you know exactly how much protein you should be consuming according to your requirements. And this requires, no more and no less, personalized attention.
Furthermore, while regulating protein consumption to ensure that you are not consuming too much is important for many reasons, there are already studies that speak of the health benefits that it provides. Combine proteins with probioticsBy eating them together, you could overcome the microbiota problems associated with a high-protein diet.
If you want a service that takes into account scientific advances like this, switch to Oorenji RUNNERS. We help you find a nutritional strategy that fits your sporting goals, combining the knowledge of nutrition experts with the latest in science through artificial intelligence. It will be the best way to take care of your microbiota and improve your results.
The intestinal microbiota: the second brain
By now, you know that the most well-known functions of the intestinal microbiota have to do with good digestion or a strong immune system. But there is much more.
The microbiota acts as a factory of essential substances for our body such as vitamin K, short-chain fatty acids and neurotransmitters such as dopamine and serotonin, which are directly related to our mood.
Yes, your microbiota is responsible for your emotionsDid you imagine that it could have the ability to interfere with how you relate to other people?
For this reason, and because it houses nerve cells, it is said that our intestine is our second brain and has gained great importance in recent years in relation to diseases such as depression and schizophrenia.
What is the relationship between microbiota and some diseases?
In addition to mental illness, since the beginning of the study of microbiota, it has been linked to a number of diseases and disorders. If there were a key to our immune system, it would undoubtedly be in our intestine.
The balance of the microbiota is key to our immunity, it plays a fundamental role in giving characteristics to the immune system and vice versa (what is known as the gut-brain axis). The imbalance between these elements can be the origin of many diseases, from inflammatory bowel disease, through other autoimmune diseases such as type 2 diabetes, to certain types of cancer.
It has also been linked to obesity. Mainly, because it participates in the way we store body fat and in the process of oxidation of fatty acids. But the results of the study A high protein calorie restriction diet alters the gut microbiome in obesity We already told you in this article.
We already understood: taking care of the microbiota is important. But how can I help it?
A balanced diet is the best way to ensure that the bacteria in your body are healthy. microbiota are in harmony. Here are some basic recommendations:
- Incorporate more fruits and vegetables
- Reduce consumption of red meat
- Choose foods with fiber such as bran and nuts
- Incorpora probiotics and prebiotics through foods such as kefir and sauerkraut or supplements
- Stay away from processed foods, saturated fats and refined sugars.
It is also true that changes can be made to the microbiota through certain treatments. There are many ways and they are becoming more and more innovative, such as fecal transplants (click here to find out more).
Do you want to improve your microbiota to achieve great results in running? Then your solution is in Oorenji RUNNERS, our exclusive app for racing lovers. Get started today!
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