Fani García, digestive therapist and expert in biochemistry and intestinal homeostasis from Spain, reveals the keys to the connection between the digestive and nervous systems
The first thing we think when inflammation, constipation (or diarrhea), heartburn and reflux visit us is: “Something must have felt wrong.” And this is due, according to Fani García, an expert in biochemistry, microbiota, and intestinal homeostasis, to the fact that our way of understanding digestion has always been based on a “simplistic” model based on chewing, salivating, swallowing, releasing the corresponding substances and enzymes , assimilate nutrients and discard what is no longer useful to us. However, digestion, as she clarifies, goes far beyond transforming food and nutrients. Proof of this is that the digestive system is responsible for producing neurotransmitters such as dopamine or serotonin , and that it is also directly connected to the brain through nerves, hormones and inflammatory molecules. ” Nature would definitely not develop such specific and complex connections and our body would not invest so much energy and resources in those connections if digestion were such a simple process,” she argues.
Even beyond scientific evidence, it is also possible to observe these connections in our daily lives. “Who hasn’t felt the need to go to the bathroom before an exam or before presenting an important report at work, ” he says.
But if I take good care of myself, why am I bad?
The point is that we often focus on physical aspects that, although important, are not a panacea. In fact, it is rare to see cases of people who have had digestive symptoms for months or even years that do not improve, despite being convinced to do everything possible to do so. « The problem is that we invest a lot of energy and effort in eating better, hydrating and playing sports and, although these pillars are essential for the body to function correctly, we forget about another equally important leg of the chair: our nervous system » , he highlights. That is why the expert explains that, when we allow ourselves to see beyond digestion and stop focusing only on the foods that make up the plate, that is when we begin to give visibility to other elements that can interfere with our health, such as chronic stress or prolonged anxiety . « You can give the best possible food to your body and take care of it like a temple that, if you live with the feeling of being on constant alert, this will directly affect your digestion, your rest, your immune system and, as a consequence, your process. “The recovery period may take longer than you would like ,” he clarifies.
The key to making it easier for your digestion lies, therefore, in understanding what your Achilles heel is: « If you feel that stress or anxiety make an appearance in your life more often than they should, don’t forget to start out there,” he advises.
Why do some foods sometimes feel bad?
One of the signs that helps you know that stress and anxiety is affecting your digestive system can be seen if the same food is tolerated differently depending on the day. ” If there are days when it feels good and days when it doesn’t, we could suspect that there are psychological factors that interfere with digestion,” reveals García.
Also often seen in consultation, according to the therapist, is this relationship between heavy digestion or bloating and the fact of having lived a more stressful day or with more anxiety, unlike the days in which the environment is for that more relaxed and relaxed person in whom digestion improves significantly.
However, beyond the food itself, the expert explains that it must be taken into account that an overactivation of the nervous system increases intestinal permeability , hinders the production of acid in the stomach and that of digestive enzymes, and also interferes with movements. spontaneous processes that the digestive system uses to digest. “If we take this into account, we can confirm that stress directly interferes with the digestive process,” she reveals.
Even so, the therapist clarifies that in reality stress, as such, is not harmful but is a biological response that the body is perfectly capable of managing to recover the original balance. “The problem comes when this stress is prolonged excessively over time, since the pro-inflammatory state it generates will have an impact not only on the digestive system, but also on other systems of the body,” she warns.
How the intestine communicates with the brain
There is, as Fani García suggests , a bidirectional highway between the nervous system and the gastrointestinal tract. Different types of signals travel through it that allow continuous communication such as metabolic, hormonal, neuronal or immune system signals. And the truth is that this communication, as the expert reveals, can interfere with the production of serotonin and dopamine (“happiness hormones”) in the intestine, thus altering mood and emotional well-being.
And not only that, but a state of prolonged stress will also cause excessive production of pro-inflammatory cytokines , which in turn generates an increase in the aforementioned intestinal permeability, giving rise to symptoms such as abdominal distension , diarrhea , constipation , pain. headache or fatigue .
If you suffer from anxiety, you are likely to suffer from inflammation. And at the same time, if you suffer from inflammation, you are likely to suffer from anxiety.
Protecting the microbiota, therefore, can contribute to improving our general condition. Some of the habits that can help in this regard are:
Shields for the microbiota
- Choose fresh foods over produce.
- Bet on seasonal foods that provide the necessary nutrients depending on the time of year.
- Regulate circadian rhythms.
- A good restful rest
- Contact with the nature
- Reduce exposure to screens
- Regulate the nervous system through meditation, mindfulness, or activities that allow you to be present and relaxed.
What damages the microbiota the most?
The worst thing is that some of the habits that most harm the microbiota are quite normalized, including the abuse of ultra-processed or sugary foods, exposure to toxins such as alcohol or tobacco, as well as a sedentary life and states of alertness and Prolonged stress that forces the nervous system to become overactive.
Food that takes care of us
A balanced diet where there is sufficient consumption of vegetables, fruits, proteins and good quality fats is what, according to the expert, will help promote the balance that allows the microbiota to be cared for.
«When stress is prolonged for too long, it generates a pro-inflammatory state that has an impact not only on the digestive system, but on other systems of the body.»
Some of the foods that promote a more diverse and healthy microbiota are the fermentable fibers contained in asparagus, mushrooms, cauliflower, onion or garlic, for example. Although it is clarified that if you suffer from digestive problems, these foods may not be tolerated well. That is why others that do not generate this type of symptoms may also be appropriate, such as red fruits , pure cocoa or spices such as rosemary , thyme , turmeric or ginger .
Likewise, the therapist advises normalizing the consumption of probiotics such as kefir , sauerkraut or kombucha , as they are options that contribute to improving the diversity of the microbiota.
Author: RAQUEL ALCOLEA
Date: 05/27/2024
Updated at 5:20 p.m.
Source: Abc.es
Note: Nutrigenomics Institute is not responsible for the opinions expressed in this article.
