Winter is a time prone to infections and low energy levels. To strengthen our immune system during this season, probiotics prove to be valuable allies. Let’s review why it’s a good idea to increase our intake of these beneficial microorganisms during the cold months.
Seasonal change and its impact on our microbiota
With the arrival of winter, our eating habits naturally change. While in summer we favor fresh fruits and vegetables, rich in vitamins, winter pushes us towards more caloric and comforting foods. This change to our plan has direct repercussions on our intestinal microbiota.
Dr. Miguel Ignacio López Ramiro, specialist in family and community medicine, explains: “The gut microbiota is not just a simple group of bacteria in our gut. It is a dynamic micro-ecosystem that actively interacts with various systems of the human body. » This complex interaction highlights the importance of maintaining an optimal microbial balance, particularly during the winter season.
Probiotics play a crucial role in regulating our intestinal barrier, a key mechanism for preventing harmful substances from entering our body. And also, studies have demonstrated that bacterial flora significantly influences the production of hunger hormones (ghrelin) and satiety (leptin), in a similar way to the absorption of fats by our body.
Why increase your consumption of probiotics in winter?
Winter is synonymous with festivities and hearty meals, often rich in fats and sugars. To counterbalance these excesses and support our immune system, it is recommended to increase our intake of “good” bacteria via probiotics. Here are the main advantages:
- Strengthening immunity
- Improved digestion
- Appetite regulation
- Optimization of nutrient absorption
Dr. López Ramiro particularly advocates the consumption of supplements containing the strains Lactobacillus rhamnosus et Lactobacillus gasseriknown for their role in the absorption of fats. These probiotics can be supplemented with foods naturally rich in probiotics such as sauerkraut, kombucha, kimchi and yogurt, all known for their anti-inflammatory properties.
The best sources of probiotics for winter
To optimize your probiotic intake during the cold season, here is a summary table of the most effective sources:
| Source | Type of probiotic | Specific benefits |
|---|---|---|
| Yogurt | Lactobacillus bulgaricus, Streptococcus thermophilus | Digestion, immunity |
| Kefir | Various strains of lactobacilli and yeasts | Gut health, cholesterol reduction |
| Kombucha | Acetic bacteria, yeasts | Detoxification, energy |
| Sauerkraut | Lactobacillus plants | Digestion, reduction of inflammation |
In addition to these fermented foods, a daily shot of ginger can be an excellent ally to boost your immunity naturally.
Strategies for incorporating more probiotics into your winter diet
To take full advantage of probiotics this winter, here are some simple tips to implement:
- Start your day with a bowl of natural yogurt topped with fresh fruit and nuts
- Replace your sugary drinks with kombucha or kefir
- Add a serving of sauerkraut or kimchi to your meals
- Opt for soups enriched with miso, an excellent source of probiotics
- Consider taking a quality probiotic supplement, in consultation with your doctor
It is interesting to note that the effectiveness of probiotics goes hand in hand with a balanced diet. Favoring fruits and vegetables while limiting sugar consumption remains essential to maintain a healthy and diverse microbiota.
By integrating these habits into your winter routine, you will give your body the tools it needs to get through the cold season in great shape. Probiotics, true guardians of our intestinal and immune health, prove to be valuable allies in facing the challenges of winter with vigor and vitality.
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