Can Prebiotics improve quality of sleep?

The digestive system is the second brain

There is no doubt that if something happens in the gut it affects almost every area of ​​the body, from the skin to the mood. Recently, however, research seems to be putting more emphasis on how you can form more positive and improved sleep patterns. What is the good gut flora? Good flora, or good microflora, refers only to the population of microorganisms (bacteria) that live in the intestinal tract.

These microorganisms contain hundreds of different strains of bacteria as well as other organisms such as viruses. In fact, the gut flora is almost like a fingerprint, as it is completely unique to everyone. Now, the word “bacteria” may be a little worrying, but there is no need to panic. Not all bacteria are harmful to the health of the body. In fact, some strains of bacteria can be found in good condition, helping to maintain the level of hostile bacteria under control and in the normal functioning of the digestive system. However, it is important to make sure that the friendly gut flora continues to grow well and properly, otherwise the populations of hostile bacteria could begin to multiply, causing a number of unpleasant symptoms such as constipation, diarrhea or even skin problems.

How does the flora affect the state of sleep? It is difficult to pinpoint the patterns of the gut flora. Good flora can affect our mood. About 90% of the body’s serotonin, the neurotransmitter that makes us feel good, is produced in the digestive system. This is important because serotonin is not only vital for our mood, it also plays an important role in our sleep as serotonin is synthesized by the epithelial gland to produce melatonin, the sleep hormone. This system communicates with the central nervous system and even with the brain! However, this can be a “double-edged sword” if the population of hostile microbes begins to multiply, which will affect serotonin production. If the production of serotonin slows down, it will have great consequences for us as well. Low serotonin levels are often associated with stress, low mood and even depression — they do not help and contribute to good and deep sleep. Not to mention that serotonin helps regulate the sleep-wake cycle and may therefore make sleep disorders more likely. Vitamins and minerals Magnesium, vitamin D, B vitamins — are all nutrients that can work to promote healthy sleep patterns. In addition, friendly bacteria are very useful for improving overall health.

However, if there is a wrong ratio between hostile bacteria to friendly bacteria, the process of nutrient absorption from the gut and their use in the rest of the body can be prevented. It can often lead to deficiencies.

Low levels of vitamin D are known to increase daily fatigue while magnesium deficiency can be associated with increased sleep disorders and even restless legs syndrome. Intestinal flora can also affect digestion Intestinal flora plays an important role in the breakdown of food in the digestive system.

Lactobacillus strain is especially useful, especially when it comes to food by-products that are difficult to break down, such as carbohydrates, sugar and dairy products. Lactobacillus can also help produce lactic acid which can optimize the efficiency of digestive fluids and help absorb certain minerals such as magnesium and iron. Impressive but when the intestinal flora is disturbed, the state of health of the organism changes very quickly.

Overgrowth of unfriendly bacteria causes symptoms such as bloating, constipation, diarrhea and gastroesophageal reflux disease, as food is not metabolized properly, making it difficult for them to be digested by the digestive system and interrupting sleep and causing a vicious cycle. The intestinal flora affects the immune system The gut and the immune system are closely linked, with over 70% of the immune cells being in our digestive system. In many ways, the gut flora helps to protect the cells of the immune system, acting almost like a shield, as they are able to activate the epithelial cells, the layer of cells that protect the gut from pathogens and germs.

Interestingly, the intestinal flora can also regulate the body’s inflammatory immune response, which helps prevent the immune system and immune system from overworking. causing widespread inflammation. Since inflammation is often associated with indigestion and pain sensitivity, this could help ensure that sleep is not interrupted by these factors. When the gut flora does not work properly, it can lead to an immune system vulnerable to pathogens and inflammation.

How can prebiotics help? What are prebiotics and how can they help? Prebiotics should not be confused with probiotics, as they are fibers that contribute to the growth of good gut bacteria, creating the ideal environment for friendly intestinal flora. Research has shown that probiotics could help improve sleep, specifically NREM and REM sleep after a stressful event. How can we support good gut bacteria? We increase the intake of prebiotics. And we can start with our diet. There is a variety of Foods that contain prebiotics:

Onions

Dandelion root

Garlic

Leeks

Bananas

Flaxseeds

Asparagus

Try and probiotics It does not matter how many friendly bacteria live in the intestine, if there are no conditions for them to thrive. Then the good bacteria from the probiotics will die quickly. It is also vital to make sure that the probiotic we choose has been clinically researched and contains only natural probiotic strains.

Reduce stress levels

Stress is the enemy of the gut. Not only can stress affect the digestive system, but it can also affect the gut flora, altering the balance of bacteria which in turn can cause unpleasant symptoms, especially a digestive condition such as irritable bowel syndrome. This is because the nervous system has no way of distinguishing between a state of moderate stress and a state of life and death, where the breakdown of food is not first priority. As a result, the digestive system can slow down, which means that waste remains in the gastrointestinal tract, is sometimes absorbed and re-enters the bloodstream, which can increase the population of harmful bacteria.

Pay attention to your diet

The food you eat can have a corresponding impact on the intestinal flora. Foods high in sugar often help to grow a population of hostile bacteria. This is why it is important to know and avoid processed foods and refined / refined carbohydrates — not only are these foods difficult to break down in our body, but they often contain added sugars and sweeteners that burden us. and they hurt us additionally. Instead, let’s choose foods that can help support the friendly bacterial population. In fact, one of the top Food trends for this year could greatly help improve the condition of the intestinal flora. The reason for fermented foods. Fermented foods are very important, especially when it comes to supporting friendly gut bacteria and the various fermentation options available. Good choices are yogurt, kefir, pickled vegetables, miso and kimichi.