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Psicobióticos: las bacterias del intestino que ayudan a equilibrar la salud mental ¿Y si las bacterias del intestino ayudaran a equilibrar nuestra salud mental?
Tener un nudo en el estómago o sentir cómo las mariposas revolotean en él demuestra que hay una conexión entre el intestino y el cerebro. La investigadora Mar Larrosa nos lo explica y profundiza en el papel de los psicobióticos El 95% de la serotonina, la hormona que regula los estados de ánimo, el apetito, el sueño, la memoria y el deseo sexual, que circula por nuestro cuerpo se produce en el intestino Esas aceitunas del aperitivo que te saben a gloria. Te encantan. Pero es que, además, eres de los que se quedan arrobados ante un escaparate de encurtidos. O quizás sientes el mismo gusto por los yogures, el kéfir y cualquier tipo de leche fermentada. Quizá no lo sepas, pero posiblemente estás buscando de manera instintiva psicobióticos , bacterias que pueden provocar cambios en nuestro estado de ánimo . Si no habías oído hablar de ellos, ha llegado el momento.
Desequilibro intestinal, malestar emocional Numerosas investigaciones avalan que el intestino es nuestro segundo cerebro y que las bacterias que en él habitan tienen la capacidad de influir significativamente en nuestra mente, estado de ánimo y en nuestro comportamiento. Según los últimos estudios, existe una interconexión entre los estados de depresión o ansiedad y los desequilibrios de la flora intestinal , provocados, a su vez, por una falta de buenos hábitos alimenticios.
El ecosistema microbiano que coloniza nuestro tracto intestinal es conocido como microbiota intestinal, o microflora, y está poblado por unos cien billones de bacterias, de unas quinientas a mil especies distintas. La forma en la que nacemos y en la que nos alimentamos a lo largo de los años determina nuestro microbioma . Para conocer su funcionamiento y la conexión con la actividad cerebral, Uppers ha entrevistado a Mar Larrosa, profesora e investigadora del área de Nutrición y Alimentación de la Universidad Europea.
¿Existe un eje cerebro-intestino?
Sí, existe un eje intestino-cerebro mediante el cual hay una intensa comunicación bidireccional entre nuestro cerebro y nuestro intestino y la microbiota que habita en él. En nuestro intestino existen millones de neuronas que conforman el denominado "sistema entérico", vinculando los centros emocionales y cognitivos del cerebro con las funciones intestinales periféricas. Esta comunicación es la que ha dado lugar a expresiones como "tengo un nudo en el estómago" o "sentir mariposas en el estómago" , que ponen de relieve esta relación. La red de comunicación bidireccional incluye tanto conexiones neurales como hormonales que, combinadas, permiten que el cerebro influya en las actividades del intestino.
¿Cómo nos influye esta conexión?
La conexión cerebro-intestino es conocida desde el siglo XIX, pero en los últimos años la investigación ha puesto de manifiesto cómo la microbiota que habita en el intestino también influye en nuestro cerebro mediante la estimulación de células en el intestino y la secreción de neutrotransmisores como la serotonina , que influye en nuestro comportamiento y estado emocional. Si pensamos que prácticamente la totalidad de serotonina (95%) que circula por nuestro cuerpo se produce en el intestino, esto nos da una idea de hasta qué punto nuestro intestino influye en nuestro cerebro.
¿Qué son los psicobióticos?
El concepto de psicobiótico se estableció en el año 2013 por el investigador Ted Dinan de la Universidad de Cork, Irlanda y son "bacterias que cuando se ingieren en cantidades adecuadas mejoran la salud mental" ; es decir, son como los ya conocidos probióticos, pero cuya ingesta está dirigida a mejorar la salud mental, en lugar de la intestinal.
¿Existe una interconexión entre los estados de depresión o ansiedad y los desequilibrios de la flora intestinal?
Se ha demostrado que bacterias como lactobacilos y bifidobacterias son capaces de sintetizar neurotransmisores como Ácido γ-aminobutírico (GABA), acetilcolina o serotonina implicados en la depresión y en la ansiedad. La falta de estas bacterias debido a un desequilibrio en la microbiota intestinal podría estar influenciando estados de ansiedad o depresión . Aunque todavía es necesaria más investigación sobre esta temática, se ha visto que incluso hay personas que han mejorado su estado de depresión o ansiedad tras un trasplante de heces y que la microbiota también puede influir en diversos trastornos neuropsiquiátricos.
¿El estrés puede provocar la disminución de diversidad microbiana en el intestino?
Si, el estrés es uno de los factores que influyen negativamente en la microbiota pudiendo afectar al eje microbiota-intestino-cerebro en todas las etapas de la vida.
¿Qué alimentos contienen psicobióticos?
No está claro todavía qué bacterias tienen un efecto psicobiótico, por lo tanto, no podemos decir que haya alimentos que los contengan, pero como mencionaba anteriormente los lactobacilos y las bifidobacterias son las bacterias que pueden tener este efecto , por tanto, todos los alimentos que contengan estas bacterias podrían tener un potencial efecto psicobiótico. Alimentos fermentados como el yogurt o el kéfir, o todos aquellos fermentados que no han sido posteriormente esterilizados, que es lo que ocurre en la mayoría de estos alimentos comerciales, como el chucrut, los encurtidos, los tés kombucha, etc.
¿Hay algún alimento o hábito alimenticio que inhiban su acción?
No se sabe si hay algún hábito que inhiba su acción, pero sí que el consumo de alimentos ricos en fibra potencia la presencia de lactobacilos y bifidobacterias .
¿Y algún hábito, por ejemplo, en cuanto a métodos de cocina, que refuercen su acción?
Como comentaba anteriormente los alimentos fermentados contienen estas bacterias probióticas y psicobióticas pero siempre que no hayan sido sometidos a procesos térmicos que destruyan a las bacterias que los contienen. Si bien también es cierto que a veces no es necesario que la bacteria esté viva para tener un efecto positivo en la salud, pero es necesario investigar mucho más en este campo.
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