Intestines and fatigue – can microbiota influence our well-being?

Intestines and fatigue – can microbiota influence our well-being?

The alarm clock rings and you feel like you'd like to go straight back to bed? You seem to sleep long enough, but you still lack energy in the morning. During the day, you experience fatigue, difficulty concentrating, irritability or a feeling of a "heavy head". Another cup of coffee helps only for a while, and in the evening you feel tired again. Many people know this scenario. Fatigue may, of course, result from lack of sleep, stress or an intense lifestyle, but its cause is not always so obvious. More and more attention is also paid to the relationships between the digestive system, intestinal microbiota and the functioning of the entire body. A particularly interesting area of ​​research is the so-called gut-brain axis, i.e. two-way communication between the digestive tract and the nervous system. Does this mean that a healthy gut may be related to our energy levels and well-being? The answer is not clear. Intestinal microbiota may be one of the elements that influence the functioning of the body, but fatigue has many possible causes. Therefore, it is worth taking a broader look at intestinal health - as part of everyday care for the body, and not as the only solution to the problem of lack of energy.

What is the gut microbiota?

Intestinal microbiota is the community of microorganisms that inhabit the digestive tract. It is created primarily by bacteria, but also other microorganisms, including: archaea, fungi and viruses. Each person has a slightly different microbiota. Its composition is related to, among others, with diet, age, lifestyle, environment, medications taken and many other factors. There is no universal "ideal" composition of intestinal bacteria that should be present in every person. The functioning of the entire ecosystem and its ability to respond to changes are much more important.

Microbiota and microbiome – are they the same?

The terms "microbiota" and "microbiome" are sometimes used interchangeably, but they do not mean exactly the same thing.

Microbiota are the microorganisms themselves that make up a given community, however microbiome can be understood more broadly - as their genetic material and the environment and functions associated with this community.

In everyday language, we most often talk about the intestinal microbiota, meaning all the microorganisms living in the intestines.

Why is microbiota diversity important?

Microbiota is not a passive "addition" to the digestive system. Intestinal bacteria participate in many processes occurring in the body.

Their potential functions include:

• participation in the fermentation of some food ingredients,
• production of specific metabolites, including short-chain fatty acids,
• supporting the functioning of the intestinal barrier,
• interactions with the immune system,
• impact on the digestive tract environment,
• participation in nutrient metabolism.

At the same time, this issue should not be simplified to the statement that "good bacteria are responsible for health." The human body is a much more complex system, and the microbiota is only one of its elements.

Gut-brain axis – how does the gut communicate with the nervous system?

Can the gut really "talk" to the brain?

It turns out that communication between the digestive tract and the brain goes in both directions. This phenomenon is called gut-brain axis.

Information may be transferred, among others: through the nervous system, hormones, immune system and substances produced by the activity of intestinal microorganisms. One of the important communication routes is the vagus nerve, which participates in transmitting signals between the digestive tract and the brain. Immune mediators and metabolites produced or modified by intestinal bacteria are also important. Scientists pay particular attention to short-chain fatty acids, produced, among others, as a result of fiber fermentation by intestinal bacteria. These compounds may affect intestinal function, metabolism and immune response. The intestinal barrier is also important. Its proper functioning helps control what substances enter the body from the digestive tract. This does not mean, however, that every problem with the microbiota automatically leads to fatigue or worsened mood. The relationships between microbiota, nervous system, immunity and well-being are complex and still intensively researched.

Microbiota and well-being – what do we actually know?

Research on the gut-brain axis indicates interesting relationships between microbiota and the functioning of the nervous system. Scientists analyze, among others: the impact of bacterial metabolites, immunological processes and changes in the composition of the microbiota on the functioning of the body. At the same time, many results come from observational or experimental studies, so it is not always possible to determine a simple cause and effect relationship on their basis. In practice, this means that you cannot say: "fatigue is caused by bad microbiota." However, it can be said that the condition of the digestive tract and microbiota are part of a broader network of processes that may be important for overall well-being.

Intestines and fatigue – can microbiota be related to it?

Fatigue is a non-specific symptom. It may appear after a sleepless night, during an intense period at work, during an infection or simply as a result of insufficient regeneration. Your energy level is also influenced by your diet. A diet low in nutrients and fiber may not support the proper functioning of the digestive tract and microbiota. On the other hand, changes in intestinal function may affect the quality of life. Bloating, disturbances in bowel habits, feeling of heaviness or other digestive problems may additionally burden everyday functioning. Microbiota may therefore be one piece of the well-being puzzle, but it should not be treated as the only explanation for chronic fatigue.

Energy levels are also influenced by:

• quality and length of sleep,
• daily stress level,
• physical activity,
• diet,
• adequate hydration,
• nutritional deficiencies,
• past or ongoing infections,
• medications you take,
• chronic diseases,
• hormonal disorders,
• lifestyle and daily rhythm.

Therefore, a person who has been feeling exhausted for a long time should not automatically assume that he or she only needs a probiotic for the intestines.

What can disturb the balance of microbiota?

Microbiota is a dynamic ecosystem. Its composition and activity may change under the influence of many factors.

Diet low in fiber

Dietary fiber is an important element of the diet supporting the diversity of intestinal microorganisms. We can find it, among others: in vegetables, fruits, whole grain products, seeds, nuts and legumes.

Menu not very varied

Eating almost the same foods every day may limit the variety of nutrients and types of fiber you get. Diversifying your diet is one simple way to take care of your gut health.

Excess of highly processed foods

Frequent consumption of highly processed products may mean less fiber and more added sugars, salt and saturated fats. Therefore, it is worth ensuring the appropriate proportion of fresh and minimally processed products in your daily menu.

Stress

Chronic stress affects many body systems, including the digestive tract. It may affect his motor skills, the feeling of pain and the functioning of the gut-brain axis.

No physical activity

Regular exercise is an important element of a healthy lifestyle and may also be beneficial for the functioning of the digestive tract.

Some medications

Antibiotics are of particular importance as they can significantly influence the composition of the microbiota. Of course, this doesn't mean you should avoid antibiotics when you need them. They should be used as directed by a doctor.

Disturbed sleep rhythm

Sleep and circadian rhythm are related to the functioning of the entire body. Irregular sleep hours may affect your well-being, eating behavior and the functioning of the digestive tract. However, there is no single factor that automatically "destroys the microbiota". Its functioning depends on many interacting elements.

How to support microbiota on a daily basis?

Taking care of your gut health doesn't have to mean a complicated diet or taking a lot of supplements. The basis is everyday lifestyle.

1. Eat a variety of foods

It is worth regularly including various product groups in your menu:

• vegetables,
• fruit,
• whole grain products,
• legumes,
• nuts and seeds,
• fish and other valuable sources of protein,
• fermented food products.

Variety means not only more products, but also different sources of fiber and other nutrients.

2. Take care of your fiber intake

Vegetables, fruit, oatmeal, groats, whole grain bread, seeds and legumes can be a good way to increase the amount of fiber in your diet. If your diet has contained little of it so far, increasing its amount should be done gradually, because a sudden change may cause flatulence or discomfort.

3. Include fermented foods

Pickles, natural yogurt or kefir can be part of a varied diet. However, it is worth remembering that not every fermented product is a probiotic in the strict scientific sense.

4. Drink adequate amounts of fluids

Hydration is important for the proper functioning of the body and digestive tract. The basis should primarily be water.

5. Move regularly

You don't have to start intense training right away. Walking, cycling, swimming or moderate exercise can be a valuable element of your daily lifestyle.

6. Take care of your sleep

Regular sleep hours, adequate rest and limiting excessive use of electronic devices before bed can help improve the quality of recovery.

7. Limit excess alcohol and highly processed foods

It's not about perfection. Much more important is what your diet looks like most of the time. The basis should be products with high nutritional value.

A dietary supplement, even a high-quality one, does not replace a varied menu.

Probiotic and synbiotic – what is the difference?

What is a probiotic?

A probiotic is a live microorganism that, when administered in appropriate amounts, can provide a specific health benefit to the host. In practice, it is particularly important to identify a specific strain and know the research on its properties. This is important because two different strains of bacteria from the same species do not necessarily work in the same way.

What is a prebiotic?

A prebiotic is a substance that is used selectively by host microorganisms and is associated with a health benefit. In practice, these are specific ingredients that constitute "food" for selected microorganisms. Not all fiber is automatically a prebiotic.

What is a synbiotic?

A synbiotic combines live microorganisms with a medium that is selectively used by the host microorganisms and which, when combined, is intended to provide a health benefit. It is worth paying attention to these definitions, because simply placing the word "synbiotic" on the packaging does not say everything about the quality or purpose of a specific preparation.

Why does strain matter?

When choosing a probiotic preparation, it is not worth considering only the number of bacteria. The type of microorganism, the exact strain, its properties, the stability of the preparation, the method of storage and evidence of use are also important. Therefore, two products containing the same number of CFUs may have different properties.

100 billion CFU and 20 strains – what does this information mean?

Preparations containing various amounts of microorganisms are available on the market. One of them is PROBIOTIC 100 BILLION CFU x20 STRAINS SYNBIOTIC INtestines FATIGUE IMMUNITY, whose declared features include a high number of colony-forming units and the presence of 20 bacterial strains in a synbiotic formula.

What does CFU stand for?

Shortcut CFU comes from English colony-forming units, i.e. units forming colonies. In the case of preparations containing live microorganisms, CFU is a method of determining the number of units capable of forming colonies under appropriate laboratory conditions. Therefore, information about 100 billion CFU primarily refers to the declared number of colony-forming units in a portion or a specific dose of the product - depending on the information provided by the manufacturer. However, it does not mean that 100 billion CFU automatically provides a better effect than a smaller number of bacteria.

Does more bacteria always mean a better probiotic?

No.

When it comes to probiotics, the rule "the more the better" does not apply. What matters most is that what microorganisms are in the preparation, in what quantity, in what combination and what properties have been documented for them. Number 20 strains of bacteria may be an interesting feature of the product, but the number of strains alone does not determine its effectiveness. When choosing a preparation, it is worth checking the exact markings of microorganisms, information on portions, storage method and manufacturer's recommendations.

What does the synbiotic formula mean?

The synbiotic formula combines live microorganisms with a carefully selected ingredient used by the microorganisms. This combination is intended to support the beneficial functioning of the microbiota.

For product PROBIOTIC 100 BILLION CFU x20 STRAINS SYNBIOTIC INtestines FATIGUE IMMUNITY this formula was designed as an element of daily microbiota support.

However, it is worth remembering that a dietary supplement is not a medicine and should not be presented as a way to treat chronic fatigue, intestinal diseases or other diseases.

When does fatigue require consulting a doctor?

Not all fatigue means a health problem. However, if it persists for a long time, intensifies or significantly interferes with everyday functioning, it is not worth stopping at changing the diet or supplementation.

Situations require special attention when:

• long-term or worsening fatigue,
• significant deterioration in daily functioning,
• sudden and unexplained weakness,
• unintentional weight loss,
• persistent sleep problems,
• shortness of breath, palpitations or fainting
• fever or other symptoms of infection,
• chronic digestive problems,
• marked deterioration of mood or other disturbing symptoms.

Chronic fatigue can have many causes - from insufficient sleep and mental overload to nutritional deficiencies, infections, hormonal disorders and chronic diseases.

In such a situation, the doctor can decide whether further diagnostics are needed and what tests are appropriate.

Healthy intestines are part of a larger puzzle

The relationship between the gut, microbiota and well-being is a fascinating area of contemporary research. Gut-brain axis shows that the digestive tract does not function independently of other body systems.

Intestinal bacteria participate in many processes, and the products of their activity may affect the functioning of the digestive tract, immune system and other elements of the body.

However, this does not mean that every ailment can be explained by the state of the microbiota.

In the case of fatigue, the basics remain particularly important: adequate sleep, balanced diet, regular physical activity, hydration, regeneration and limiting chronic stress.

Only against this background is it worth considering additional solutions, such as a probiotic or synbiotic.

Summary

Intestines and fatigue is a topic that deserves attention, but also caution. Intestinal microbiota is an important element of the body's functioning, and communication between the digestive tract and the nervous system - i.e gut-brain axis – is currently being intensively researched. Microbiota may be one of the elements related to our overall well-being, but it is not the only factor influencing energy levels. Sleep, diet, physical activity, stress, hydration, deficiencies, infections, medications and general health also play a role. The basis of care gut health should primarily be a varied diet containing the appropriate amount of fiber, vegetables, fruit and whole grain products, as well as regular exercise, adequate hydration and sleep. An additional element of the daily routine can be properly selected probiotic or synbiotic. When choosing a preparation, however, it is worth looking at more than just the number of bacteria. Specific strains, their properties, the declared number of CFUs and the intended use of the preparation are important.

PROBIOTIC 100 BILLION CFU x20 STRAINS SYNBIOTIC INtestines FATIGUE IMMUNITY is a preparation whose declared formula includes 100 billion CFU, 20 bacterial strains and a synbiotic component. It can be an element of daily supplementation for people interested in additional microbiota support. However, it is worth remembering the most important rule: supplementation should be a complement to a healthy lifestyle, not its replacement. If fatigue lasts a long time, is extremely severe or is accompanied by other disturbing symptoms, the best step is to consult a doctor and look for the actual cause of the problem.