{"id":16585,"date":"2021-11-03T17:11:54","date_gmt":"2021-11-03T16:11:54","guid":{"rendered":"https:\/\/nutritionalcoaching.com\/?p=16585"},"modified":"2023-02-13T11:47:07","modified_gmt":"2023-02-13T10:47:07","slug":"tu-microbiota-y-tu-felicidad","status":"publish","type":"post","link":"https:\/\/nutritionalcoaching.com\/en\/blog\/tu-microbiota-y-tu-felicidad\/","title":{"rendered":"Tu microbiota y tu felicidad"},"content":{"rendered":"<p>Todos alguna vez en nuestra vida hemos escuchado o nos han dicho que \u201cSomos lo que comemos\u201d y la verdad es que esta frase no le falta raz\u00f3n alguna, ya que realmente lo que comemos si puede hacernos ser de una manera u otra. Hay muchos estudios tanto d\u00f3nde se demuestra la relaci\u00f3n que tienen los alimentos que ingerimos y las emociones, c\u00f3mo los que demuestran el estrecho v\u00ednculo entre la microbiota y las emociones, ya que esta est\u00e1 conectada con el cerebro. Por eso depende de si le aportamos o no lo que necesita la microbiota ser\u00e1 de una manera u otra.<\/p>\n<p>Para entender mejor todo esto, vamos a explicar que es la microbiota. Es un conjunto de microorganismos vivos o bacterias que se localizan en nuestro intestino y\/o a lo largo de nuestro tubo digestivo, y que es \u00fanica para cada persona, c\u00f3mo si se tratase de una huella dactilar. Hay personas que gracias a esta tolera m\u00e1s unos alimentos que otros, pero esto no s\u00f3lo de da al tipo de microbiota que tienes, sino c\u00f3mo la est\u00e1s cuidando, lo cual incluye alimentarla bien tambi\u00e9n. Por ejemplo:<\/p>\n<p><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-16586 size-large aligncenter\" src=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2021\/12\/pexels-daria-shevtsova-1616776-1536x2048-1.jpg?resize=768%2C1024&#038;ssl=1\" alt=\"\" width=\"768\" height=\"1024\" srcset=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2021\/12\/pexels-daria-shevtsova-1616776-1536x2048-1.jpg?resize=768%2C1024&amp;ssl=1 768w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2021\/12\/pexels-daria-shevtsova-1616776-1536x2048-1.jpg?resize=225%2C300&amp;ssl=1 225w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2021\/12\/pexels-daria-shevtsova-1616776-1536x2048-1.jpg?resize=1152%2C1536&amp;ssl=1 1152w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2021\/12\/pexels-daria-shevtsova-1616776-1536x2048-1.jpg?resize=300%2C400&amp;ssl=1 300w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2021\/12\/pexels-daria-shevtsova-1616776-1536x2048-1.jpg?resize=600%2C800&amp;ssl=1 600w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2021\/12\/pexels-daria-shevtsova-1616776-1536x2048-1.jpg?w=1536&amp;ssl=1 1536w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>A\u00f1adiendo m\u00e1s fibra a la dieta.<\/li>\n<li>Limitar el consumo alimentos c\u00f3mo el az\u00facar blanco, pasta blanca, pan blanco, grasas trans\u2026<\/li>\n<li>Aplicar t\u00e9cnicas de relajaci\u00f3n para disminuir el estr\u00e9s.<\/li>\n<li>Incorporar m\u00e1s prebi\u00f3ticos en la alimentaci\u00f3n (cebolla, ajo, alcachofas, avena, legumbres\u2026).<\/li>\n<li>Comer m\u00e1s probi\u00f3ticos (k\u00e9fir, chucrut, queso crudo, chocolate negro, miso, vinagre de manzana sin filtrar\u2026).<\/li>\n<\/ul>\n<p>Pero esto no es todo, ya que no s\u00f3lo va afectar esto a la microbiota, sino que dependiendo de lo que comas o no, suma positivamente o negativamente a los dem\u00e1s factores condicionantes que hacen que tengas una flora u otra c\u00f3mo por ejemplo:<\/p>\n<ul>\n<li>Parto por v\u00eda vaginal o ces\u00e1rea.<\/li>\n<li>Lactancia materna o artificial.<\/li>\n<li>El consumo de ciertos medicamentos.<\/li>\n<li>La dieta que siguiera la madre en el embarazo.<\/li>\n<\/ul>\n<p>Ahora pensaras \u201cMuy bien hay que alimentar a la microbiota porqu\u00e9 esta tiene relaci\u00f3n con el estado de \u00e1nimo (aunque no sea su \u00fanico papel en el cuerpo ya que hay muchos estudios que demuestran que las defensas y gran parte del sistema inmunol\u00f3gico dependen de esta y estos ser\u00e1n de una manera u otra dependiendo de c\u00f3mo est\u00e9 \u00e9sta).<strong> \u00bfPero c\u00f3mo puede estar relacionada la flora que est\u00e1 en el intestino con lo que podamos sentir?<\/strong> Muy f\u00e1cil, y es que la microbiota est\u00e1 relacionada estrechamente con el cerebro gracias a que esta segrega neurotransmisores c\u00f3mo:<\/p>\n<ul>\n<li>\u00c1cido gamma-aminobut\u00edrico (GABA).<\/li>\n<li>Serotonina (5HTP).<\/li>\n<li>Noradrenalina<\/li>\n<li>Acetilcolina<\/li>\n<li>Dopamina<\/li>\n<\/ul>\n<p>Por ejemplo el GABA est\u00e1 formado por Lactobacillus y Bifidobacterium L. reuteri y a dem\u00e1s este es capaz de producir histamina, y la acetilcolina.<\/p>\n<p>Sin quedarnos m\u00e1s cortos el Bifidobacterium L. reuteri tambi\u00e9n es capaz de alivia el estr\u00e9s y disminuye la depresi\u00f3n. C\u00f3mo este ejemplo hay miles m\u00e1s.<\/p>\n<p>Despu\u00e9s de ver lo importante que es tener una buena microbiota y que hay que cuidarla, ya que es importante en varias funciones del organismo. Hablaremos de la otra de las partes que afectan a tu estado de \u00e1nimo, y esto es la comida que metemos en nuestro cuerpo, contando todos los nutrientes que aportamos y no aportamos. Ya que la alimentaci\u00f3n es esencial para aumentar o disminuir la secreci\u00f3n de ciertos neurotransmisores (comentados anteriormente), cuales son mensajeros qu\u00edmicos que pasan la informaci\u00f3n de una neurona a otra, que intervienen en el placer y el bienestar, mejoran la energ\u00eda, la motivaci\u00f3n y otros.<\/p>\n<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-16587 size-large aligncenter\" src=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2021\/12\/good-mood-1536x1024-1.jpg?resize=800%2C534&#038;ssl=1\" alt=\"\" width=\"800\" height=\"534\" srcset=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2021\/12\/good-mood-1536x1024-1.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2021\/12\/good-mood-1536x1024-1.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2021\/12\/good-mood-1536x1024-1.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2021\/12\/good-mood-1536x1024-1.jpg?resize=600%2C400&amp;ssl=1 600w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2021\/12\/good-mood-1536x1024-1.jpg?w=1536&amp;ssl=1 1536w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Seguidamente veremos que nutrientes pueden ayudar a tener un mejor estado de \u00e1nimo:<\/p>\n<ul>\n<li><strong>\u00c1cidos grasos omega-3<\/strong>: Hay estudios d\u00f3nde se afirma que estos pueden afectar a la forma en la que el cerebro env\u00eda se\u00f1ales a todo el organismo.\n<ul>\n<li>Lo podemos encontrar en alimentos c\u00f3mo:\n<ul>\n<li>Aguacate<\/li>\n<li>Semillas de lino y ch\u00eda.<\/li>\n<li>Pescados azules (salm\u00f3n, at\u00fan, sardinas, caballa\u2026)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li><strong>Tript\u00f3fano<\/strong>: Es un amino\u00e1cido, que el organismo necesita para producir un componente qu\u00edmico llamado serotonina. Hay evidencias que tener niveles bajos de este puede ser un factor importante en el riesgo de padecer depresi\u00f3n.\n<ul>\n<li>\n<ul>\n<li>Se encuentra en alimentos c\u00f3mo:\n<ul>\n<li>Carne.<\/li>\n<li>Soja.<\/li>\n<li>L\u00e1cteos.<\/li>\n<li>Pescado.<\/li>\n<li>huevos.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li><strong>Magnesio<\/strong>: Ayuda al organismo en la producci\u00f3n de energ\u00eda. Tambi\u00e9n ayuda a los m\u00fasculos, arterias y al coraz\u00f3n a funcionar de forma adecuada. Hay estudios d\u00f3nde afirman que este podr\u00eda ser un tratamiento fututo para tratar la depresi\u00f3n de forma m\u00e1s r\u00e1pida.\n<ul>\n<li>\n<ul>\n<li>\u00c1cido f\u00f3lico y vitamina B-12: Tienen un importante papel en el metabolismo, el ritmo de los procesos org\u00e1nicos, y la producci\u00f3n de c\u00e9lulas de la sangre. Est\u00e1n asociadas a la dopamina y noradrenalina. Aumentar los niveles de una persona de \u00e1cido f\u00f3lico y vitamina B-12 podr\u00eda aumentar su respuesta ante medicamentos para tratar la depresi\u00f3n.\n<ul>\n<li>Alimentos d\u00f3nde se encuentran:\n<ul>\n<li>Salvado de trigo<\/li>\n<li>Pipas de calabaza y girasol.<\/li>\n<li>Semillas de lino y sesamo<\/li>\n<li>L\u00e1cteos.<\/li>\n<li>Moluscos.<\/li>\n<li>Frutos secos.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Ahora que ya conoces toda esta informaci\u00f3n, es necesario incluir todos estos alimentos en tu alimentaci\u00f3n para poder gozar de un buen humos, ya que tendr\u00e1s una microbiota incre\u00edblemente sana.<\/p>\n<p>\u00a1buen provecho!<\/p>\n<p><a href=\"https:\/\/nutritionalcoaching.com\/en\/servicios\/investigacion\/\">Nutritional Coaching<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Todos alguna vez en nuestra vida hemos escuchado o nos han dicho que \u201cSomos lo que comemos\u201d y la verdad es que esta frase no le falta raz\u00f3n alguna, ya que realmente lo que comemos si puede hacernos ser de una manera u otra. Hay muchos estudios tanto d\u00f3nde se demuestra la relaci\u00f3n que tienen [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":16595,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"_joinchat":[],"footnotes":""},"categories":[31],"tags":[],"class_list":["post-16585","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tu microbiota y tu felicidad - Nutritional Coaching<\/title>\n<meta name=\"description\" content=\"Tu microbiota y tu felicidad. \u201cSomos lo que comemos\u201d, la verdad es que esta frase no le falta raz\u00f3n, ya que realmente lo que comemos.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" 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