Dr Cotinat, avant tout, qu’est-ce que le microbiote ?
Dr Martine Cotinat : Le microbiote, c’est l’ensemble des microbes bactéries, virus, parasites, champignons, qui vivent en communauté dans un milieu donné. Il y a des microbiotes différents partout : dans la terre, dans les légumes et les fruits, dans l’air, dans les nuages, dans les océans…et bien sûr à l’extérieur et l’intérieur de tout votre organisme (intestin, vessie, cerveau, poumons…). L’intestin est de loin le plus peuplé et son impressionnante tribu de micro-organismes joue un rôle essentiel pour votre santé !
Concrètement, comment agit le microbiote ?
Cette population microbienne, nichée dans votre ventre, et vivant avec vous une véritable histoire fusionnelle, vous ressemble étrangement. Elle mange, elle dort, elle travaille, elle discute et échange avec ses amis, elle se bat contre les ennemis ! Ce microbiote est si important qu’il est impossible de vous passer de lui :
- il protège votre barrière intestinale et défend tout votre territoire ;
- il stimule votre immunité pour vous défendre des infections ;
- il digère les aliments que vous ne savez pas digérer (comme les fibres si bénéfiques) ;
- il favorise la tolérance aux aliments, prévenant allergies et intolérances ;
- il fabrique des vitamines ;
- il communique avec le cerveau en l’influençant.
Comment le microbiote devient-il déséquilibré ?
Il peut être affecté par le stress, le manque de sommeil et surtout une alimentation qui ne lui convient pas. Quand le microbiote est déséquilibré et peu diversifié, les microbes néfastes en profitent pour se développer : on parle de « dysbiose », un état qui favorise la perméabilité intestinale et surtout l’inflammation. Ce désordre participe au développement de nombreuses maladies chroniques digestives et extradigestives comme la prise de poids, le diabète, les maladies cardio-vasculaires, neurodégénératives, les maladies intestinales, les maladies auto-immunes, les maladies du foie…
Comment faire du microbiote un allié de sa santé ?
Garant du bon fonctionnement de votre organisme, ce microbiote fait la pluie et le beau temps de votre santé, et il ne peut exercer ses fonctions protectrices que s’il est riche en microbes protecteurs et bien diversifié. Pour cela, il doit être bien nourri — notamment avec beaucoup de fibres, des antioxydants, des oméga-3, des protéines végétales — et logé confortablement, dans un intestin qui fonctionne super bien. Sa composition est le reflet du contenu de votre assiette. Le programme de 4 semaines que j’ai conçu dans « Je rééquilibre mon microbiote » permet de retrouver une santé et une forme au top pour se sentir bien dans votre corps et votre tête !
En quoi consiste votre plan d'action ?
Je détaille les aliments à mettre dans son assiette et ceux dont il faudra se méfier. J’explique aussi tout ce qu’il faut savoir sur les ennemis du microbiote pour mieux les maîtriser. Ces informations sont essentielles et regroupées dans le plan d’action de 4 semaines. Le but de ce programme est d’installer tranquillement, pas à pas, les changements alimentaires qui, bien vite, deviendront la routine. Oui, , il va falloir bichonner la nourriture pour votre microbiote, dont la richesse et les performances reflètent la qualité de son assiette ! Et pas question de tricher, si l’on veut des résultats optimaux !
Commander Je rééquilibre mon microbiote
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