To mark World Microbiome Day, NOVA Medical School's team of nutritionists will be offering reduced-price consultations until June 28, with the first consultation - which includes a body composition assessment - costing 25 euros.
"It's no exaggeration to say that the microbiome is a superhero in our bodies. It's vital for the development of immunity and that's why it's very important to reinforce good intestinal health," says Conceição Calhau, full professor at NOVA Medical School and author of the book "Let's cut the crap. The illusion of healthy food". As part of World Microbiome Day, which takes place on June 27, the school's group of Nutrition and Metabolism professionals offers some recommendations for strengthening intestinal health.
The microbiome is an organ that plays an important role in health, contributing to the body's defence by modulating the immune system, preventing colonisation by pathogenic microorganisms and promoting immune tolerance. It is also crucial in the digestion of food, particularly fibre, facilitating the absorption of minerals such as magnesium, calcium and iron, and also has the ability to synthesise amino acids and some vitamins such as vitamin K and folate. At the same time, some studies have identified a relationship between the microbiota and the brain, which may be associated with mood swings and even depressive symptoms.
Therefore, the group of Nutrition and Metabolism professionals at NOVA Medical School, coordinated by Professor Conceição Calhau, offers the following advice for improving the intestinal microbiota:
1. Increase your fibre intake: fibre is fundamental for intestinal health, as it serves as food for the body's "good" bacteria. Foods such as fruit, vegetables, wholegrain cereals and pulses (beans, lentils) are excellent sources of fibre. "Before increasing your fibre intake, it is advisable to consult a nutritionist to adjust the amount according to your specific needs and avoid gastrointestinal discomfort," stresses Conceição Calhau.
2. Probiotics and fermented foods: Probiotics are live micro-organisms that bring numerous health benefits and help to maintain a balanced intestinal microbiota. Fermented foods such as yoghurt, kefir or kombucha are rich in probiotics, so it's essential to discuss the best solution for your condition with a nutritionist.
3. Avoid sugar and ultra-processed foods: Excessive consumption of ultra-processed foods and foods rich in sugar can unbalance the intestinal microbiota, favouring the growth of bacteria that are harmful to the body, and you should reduce your intake of this type of food.
4. Stay hydrated: Adequate water intake is crucial for the functioning of the digestive system and for intestinal health. Water helps to regularise intestinal transit, preventing constipation. "The amount of water you need to drink to meet the daily water recommendations should take into account factors such as your level of physical activity and other health conditions," she warns.
5. Active lifestyle and physical exercise: Regular exercise helps to improve intestinal motility, promoting better gastrointestinal health.
"A nutritionist can help you to create a balanced and structured diet plan, which will promote a healthier and more sustainable lifestyle," says the professor.
In addition to diet and physical exercise, Conceição Calhau also emphasises the role of the sleep cycle and stress management as influencing factors not only in ageing, but also in longevity. "There are diseases that, unlike obesity, don't manifest themselves in such a visible way that it's essential to take extra care," she emphasises.
The intestinal microbiota is essentially formed in the first few years of life and given the vulnerability and exposure that this phase itself denotes, there are several factors that can influence the development of this intrauterine condition - the type of birth, exposure or not to antibiotics, the type of diet, stress, traumatic events, domestic animals, the very environment in which the human being finds himself and the type of diet he adopts.
The researcher also demystifies some habits that are propagated in the digital environment and that do not benefit the health of the microbiota. Skipping breakfast, magical detox recipes, superfoods and deprivation of carbohydrates are some of the harmful information that spreads.