Microbiota specialist Sari Arponen explains how many hours we should wait between meals

He is “here” to take care of us, but as we tend to do with many other things, we simply don’t remember him when he “rattles.” Or, sometimes, not even that. “Microbiota is a collection Microorganisms that are in our bodymainly in the intestines, in the skin, in the mouth, in the stomach or in the urogenital tract, and this corresponds to certain very important functions for us to have good health“Says Sari Arponen, Doctor of Biomedical Sciences at the Complutense University of Madrid, specialist in internal medicine, university professor and microbiota expert.

The author of the books “The Secret World of Microbiota” and “It’s Microbiota, Idiot!” Arponen, who will take part in the IV TELVA Well-Being Congress: The 100 Year Life Challenge, which will take place on June 7 in Madrid. These important functions are described in detail to us. “Help us do digestion; protect us from harmful microorganisms that can cause infections and preserve our protective barriers our body (for example, the intestines or skin) compared to the outside world. But that is not all. In addition, it produces substances such as vitamins that modulate brain function (and this is where the famous gut/brain axis comes into play) and influences the regulation of functioning the immune system“.

What can tell us that there is something wrong with our microbiota? “Tooth decay, bleeding or inflammation of the gums. may be signs that changes have occurred in the body. oral microbiota. If we suffer poor digestionpenchant for diarrhea or vice versa, constipation or our stomach bloats when we eat, this is a clear sign that we have digestive problems. gut microbiota. Any skin problem This may also be due to some changes in your microbiota. But there are also many symptoms at a distance, such as headaches, lack of energy, allergies, inflammation, systemic problems, musculoskeletal system, autoimmune diseases, mood disorders…All of this tells us that the microbiota is out of whack, which doesn’t mean that this change is the sole cause of these disorders or diseases, but it does mean that it may be involved in triggering them.”

Our lifestyle is largely (or completely) related to these changes. “It’s easy to understand that food is very important. Eating ultra-processed foods leads to microbiota imbalance because they contain excess sugar, refined flour, inflammatory vegetable oils, and many additives in the form of emulsifiers, colors and sweeteners. Also everything that makes us live in a state low grade chronic inflammationHow don’t sleep enough, lack of contact with nature, passive lifestyle or we don’t brush our teeth or go to the dentist.”

What do our bowel movements, their frequency and characteristics tell us about the state of our microbiota? “There are doctors who believe that three times a week will be enough, but in reality this is not the case. It would be normal to go to the bathroom once or twice a day and defecate in such a way that you do not dirty either the cup or the bottom too much.; that they are neither very solid nor very liquid; that they don’t hurt; that there is no blood, mucus or pus in them; and so that after this we do not have a feeling of discomfort in the stomach. It must be taken into account that microbiota modulates the appearance of our stool and if any of those things don’t work, that’s a sign that she’s upset.”

What about our emotions? “There are bidirectional connections between the brain and the gut, just like between the brain and the mouth. It is known that, By modulating the gut microbiota, we can modulate brain function.thanks to the communication that occurs through nervus vagus, which is like a two-way highway between the brain and the gut. Also due to production in the intestines neurotransmitter substances which, although they do not reach the brain, affect the nervous system. As well as other items that may arrive and which, in addition, modulate the immune system. To all this we must add the fact that we know that when mood disorders occur, neuroinflammation which is often associated with the peripheral immune system.

Everything that happens to us life obstaclespsychosocial disorders, etc., Arponen points out, can lead to the fact that “they begin reactions in the intestines it will affect the microbiota.” Therefore, in the case of people with anxiety or depression, “It’s often not easy to know what happened firstwhether the microbiota changed depending on mood or vice versa. In any case, to improve your well-being or mood, you need to carry out interdisciplinary approach; “Doing psychotherapy is as important as eating right, exercising, breathing techniques, etc.”

What to eat to take care of our microbiota

What does Dr. Arponen recommend to take care of our microbiota? “There are no big secrets: lor what is good for us is good for our microbiota and vice versa. It would be best to carry Mediterranean cuisine – Cantabrian or Atlantic if we live in the north of Spain – and fresh, depending on consumption vegetableseasonal and local fruits, although not in huge quantities, and nuts. legumes They must be processed in the traditional generic way, i.e. after soaking and long cooking. Also very interesting mushrooms and especially berries. seafood They will become the main source of animal protein, while also emphasizing the value of eggs and dairy products. Poultry can be interesting. As for red meat, it should not be consumed regularly, especially if it is ultra-processed and grass-fed.”

What we shouldn’t try are ultra-processed foods. “That is, Any food with colorful packaging and many ingredients will not do us any good.. Sugar too. Out! There’s no reason to eat sugar“.

What should we do about it? gluten? “The truth is that too much processed wheat is being consumed in an inappropriate way without fermentation. To this should be added the fact that many people eat wheat products five times a day every day, and this is where the problem arises.. There are more and more people with celiac disease and cases of non-celiac gluten sensitivity. Of course, before switching to a gluten-free diet on your own, it is very important to find out whether there is a real intolerance, because if there is not, then it is very difficult to make a diagnosis.”

Referring to milk, “It is not the same as taking one of inferior quality as another from a small animal (goat or sheep) in the form of a fermented milk product, and it is not necessary to take it every day.”

What is better: eating little and often or eating just a few times? “We are children of deficiency, and in adults and healthy people (and even with one or another pathology) There is no point in eating too many times and not enough, because evolutionarily we would have disappeared as a species long ago if it were necessary.. We are well adapted to food Two or three times a day, leave breaks between meals of at least four hours so preference is given to complex migratory motors that clear the intestines of the remains of the last meal.

If it’s done incorrectly, if you bite at any time of day, he warns us, “it favors sibo appearancewhich is bacterial overgrowth in the small intestine or a type of dysbiosis.”

Sari Arponen doesn’t like the concept of intermittent fasting. “I’m more for physiological overnight fastingthat is, the period during which we do not eat food that It usually ranges from 12 to 13 hours.. Are there people who feel good for 16 hours eating two meals a day? Yes, are there people who succeed at 15? Yes, it’s really not a matter of hours, but of getting to know each other and seeing what works for everyone.”

Healthy Habits

Obviously, physical exercise This is fundamental. “It has to be intense and frequent, almost every day. Walking 30 minutes a day is not enough. walk more than 10,000 or 15,000 steps per day and do it high-intensity strength training two or three times a weekIn addition, we must “stay active throughout the day, lgetting up from a chair every 30 minutes an hour and do small exercises on the spot.

Arponen also emphasizes the need to “not overuse digital devices, avoid blue light, screens, etc. when it gets dark and sleep in a well-ventilated and fairly cool room“. And, of course, “there are many contact with natureideally daily, in addition to breathe through your nosego to the dentist… In short, lead a healthy lifestyle“Let’s take note.

IV TELVA Wellbeing Congress. June 7. Goya Theater in Madrid. Registration: https://congresointernacional.telva.com/