Can naturopathy help us feel better?

by Nahibu Experts | Jan 16, 2026 | Life style

Can naturopathy help us feel better?

The gut microbiota is now considered a vital organ that contributes to our physical and mental health. Defined as our second brain, this ecosystem made up of billions of bacteria is also sensitive to our emotions. Various factors such as stress, anxiety, or depression can affect the balance of our gut flora and cause digestive problems.

Interview with Sandrine Farnetti, naturopath specializing in digestive and emotional balance.

A naturopath specializing in digestive and emotional balance for 10 years, Sandrine Farnetti supports people prone to digestive disorders linked to their lifestyle and emotions. She has created a 3-month support program that brings about changes in three personal areas: lifestyle, mental health, and self-acceptance (body, heart, and mind), and it seems that this approach has been successful.

The basic principle of naturopathy is to conduct in-depth research on each individual, which obviously involves listening. In order to discover the source of the problems, a naturopath will take into account the individual as a whole: physical, emotional, and social.

Digestive discomfort can be very debilitating and painful, but it is not inevitable. Science, nutrition, neuroscience, and mind-body approaches now offer us effective tools for understanding and remedying these problems.

The most important thing, which may seem obvious, is to listen.

Who are naturopathy sessions for?

Naturopathy sessions are for people who believe that their digestive problems are linked to their emotional state and vice versa.

The support offered aims to identify the cause of the imbalance: what caused the problem in the first place.

Once the source has been identified, I help each person to implement as much advice as possible and offer tools that enable them to become self-sufficient.

Of course, naturopathy is for those who are open to exploring new avenues for their health, who want to co-create their own solution, and who are already under medical supervision.

Is it possible to prevent certain digestive disorders from developing?

Through more in-depth investigations: functional preventive biology. Certain markers can provide us with information about intestinal hyperpermeability, for example.

But also an analysis of the microbiota, which gives us a clear picture of what needs to be supported at a given moment. For example, certain bacteria affect sleep quality or emotional stability (frustration, irritability, etc.). In fact, if they are present in too small quantities, it would be beneficial to specifically supplement them.

Another example is that certain bacteria are responsible for bloating or constipation, so having too much or too little of them gives us concrete information about the support to be put in place and therefore enables us to establish a targeted and truly personalized lifestyle.

Can gut microbiota analysis help you in your follow-up procedures?

A big YES, because finally, I will be able to get a picture of the gut ecosystem of the person who comes to see me. This provides avenues for further investigation.

It allows me to see possible causes for their digestive problems, but also to look at neurotransmitter aspects and cardiovascular prevention. It is important to have this global view of the microbiota in order to take action and avoid dysbiosis or intestinal hyperpermeability, which could cause inflammation and aggravate a person's emotional state.

Microbiome mapping allows me to find answers to certain questions, such as: why is this person (or rather their body) not responding to tryptophan (amino acid) supplementation? Simply because their microbiota does not have the strains to do so. Microbiota analysis, as proposed by Nahibu, will allow me to supplement with probiotics in a precise manner, rather than blindly!

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Meditation as a solution for reducing stress and anxiety?

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Meditation as a solution for reducing stress and anxiety?

by Emmanuelle Lecommandeur | Jan 16, 2026 | Life style

Meditation as a solution for reducing stress and anxiety?

Our current lifestyle exposes us all to stress: we hear more and more about mental overload and burnout. Juggling personal and professional life can be a big challenge! A stressful job with lots of meetings and responsibilities, a family to manage, sports or other activities: how can we keep up with everything? What's more, we are constantly connected: emails, phones, social media, 24-hour news channels… all these channels are constantly sending us notifications. In this context, how can we find time to wind down and enjoy the present moment?

How to manage stress?

A study published by Santé Publique France revealed that the prevalence of anxiety in France was 13.5% in 2017. A previous study showed that mood disorders (depressive episodes, dysthymia, manic episodes) affected approximately 11% of men and 16% of women, and that anxiety disorders (generalized anxiety, agoraphobia, social phobia, panic disorders, and post-traumatic stress disorder) affected 17% of men and 25% of women.

Recently, the health crisis has increased feelings of anxiety around the world. The prevalence of anxiety rose to 26.7% during the first wave of COVID-19, twice the rate in 2017. It is urgent to find solutions to reduce these staggering figures.

So how can we reduce stress and anxiety? Could meditation be a solution to these problems? The number of retreats and courses dedicated to meditation has exploded in recent years, reflecting growing demand.

It is also increasingly recommended by the medical profession and has been democratized by the many books published on the subject and the various apps that allow people to practice using their cell phones.

What are the origins of meditation?

No one really knows when meditation first began. It is thought to have originated in Asian societies, which structured the practice. It is thought to have developed in Hindu traditions and then in the Buddhist religion in India, as well as in Taoist China, several millennia before Christ. References to the practice of meditation can also be found in other cultures and various religions such as Judaism, Islam, and Christianity.

In the West, it was the translation of philosophical texts from the East that first brought the concept of meditation to prominence in the 18th century. At that time, it was only a topic of discussion for intellectuals such as Voltaire and Schopenhauer.

It remained relatively unknown and rarely practiced until the 20th century, when it became more widespread. By distancing itself from religion, meditation adapted to the Western lifestyle. In the 1960s and 1970s, transcendental meditation was practiced by many celebrities, including the Beatles. However, it remained mainly associated with hippie culture and was not widespread in all circles.

In the 1990s, treatment programs for anxiety and depression were developed around meditation. A psychological approach combining meditation with behavioral and cognitive therapy has shown convincing effects on these disorders.

Nowadays, meditation is a relatively common relaxation activity. This is not surprising when you consider that its practice is associated with many positive effects on mental and physical health.

What are the different types?

There are many forms of meditation around the world. Depending on the location, religion, lifestyle, or personal preferences, meditation can be different and adapted to each practitioner.

Mindfulness meditation

The most widespread form of meditation in Western societies and the medical field is mindfulness, which consists of refocusing on the present. In today's world, it is difficult not to project ourselves into the future, not to anticipate what might happen, or, conversely, not to dwell on memories or regrets… Mindfulness offers a way to connect with the present moment, forgetting the past and the future. It allows us to observe what is happening within us but also around us, without reacting to it, simply accepting it. It also allows us to become aware of certain mental patterns that could be harmful, such as the tendency to dwell on our failures, for example.

Focused attention meditation

There is also focused attention meditation, during which attention is concentrated on an object, a part of the body, a mantra, etc. If the mind wanders and thoughts arise, the goal is to refocus on the object of meditation, which then serves as an anchor for attention.

There are many variations of these types of meditation, and they can also be combined. Other practices exist, of course, but they are less common in Europe.

What is meditation for?

Meditation, in its spiritual and traditional dimension, allows you to access a new state of consciousness, to awaken. In Europe and the United States, meditation has largely been freed from its spiritual dimension, and its objectives are more about regulating emotions, particularly stress, gaining self-confidence, or getting through a difficult situation. The practice of meditation has adapted to the needs of Western societies. It can be integrated into an approach aimed at improving well-being and achieving happiness.

Meditation reduces stress, anxiety, and depression

A meta-analysis of 45 studies published in 2017 in the Journal of Psychiatric Research showed that the different forms of meditation studied reduced stress markers (cortisol, CRP or C-reactive protein, blood pressure, heart rate, triglyceride levels, and TNF-alpha—a pro-inflammatory factor). The effect on stress regulation is therefore very real.

A study conducted in the United Kingdom on 238 employees measured the effects of a mindfulness meditation program on smartphones on work-related stress over an eight-week period. Participants noted their levels of well-being and distress. The meditation program offered 10- to 20-minute sessions. The results showed that listening to these meditations several times a week for two months improved overall well-being, anxiety, and depressive symptoms. The more often the meditation was listened to, the greater the effects. What's more, these effects persisted even after the intervention ended.

Is there a link between meditation and our gut?

The gut is home to many neurons that form the enteric nervous system. This nervous system regulates the functions of the digestive tract. The gut microbiota, composed of billions of microorganisms (bacteria, viruses, fungi, yeasts, etc.) that populate our gut, produces neurotransmitters during the fermentation of certain foods. Neurotransmitters are molecules that transmit messages from one neuron to another. The gut-brain axis, also known as the gut-microbiota-brain axis, enables constant communication between these two, or even three, organs. When under stress, who hasn't experienced an increase or decrease in their bowel movements? This is proof that the brain and gut exchange information!

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The existence of the gut-brain axis would suggest that meditation, which reduces feelings of anxiety and stress, could influence our gut microbiota. A study published in December 2020 on elderly subjects with mild cognitive decline tends to confirm this hypothesis. The participants followed a mindfulness program for up to 9 months. The results showed that practicing mindfulness improved their cognitive functions and was also associated with a change in their microbiota. Meditation therefore appears to have many benefits and to have an overall effect on the body. It not only regulates stress markers such as cortisol, but also the composition of the gut microbiota!

How to meditate at home? Tips for beginners:

Where to practice?

Meditation is becoming increasingly accessible thanks to the publication of numerous books on the subject, as well as mobile apps and gadgets that make it easy to practice at any time.

With mobile apps, you can practice anywhere, even discreetly with your headphones on: at home, on public transportation, in line at the supermarket, at the office during your lunch break, etc.

If you don't have an app, you can also practice mindfulness by sitting down, relaxing your body, and focusing on your breathing and the areas of your body that are in contact with the chair, floor, or bed. If you find it easier, focus on an object.

When to meditate?

There is no right or wrong time: morning or evening meditation, it's up to you to find the time that suits you best. The ideal is to find a slot during which you can meditate regularly.

Don't feel stressed? You can still practice, and it's even recommended because your body and mind will be trained during a calm moment, and meditation can be even more effective when you feel overwhelmed. The practice can last from 5 to 30 minutes, or even longer if you have the time; the key is to be able to fit a session into your schedule. In the morning, it can help you start your day off right; at lunchtime, it can give you a break from the hustle and bustle of your day; and in the evening, it can regulate your sleep and help you sleep better.

What if I can't do it?

One of the keys to meditation is to observe and accept thoughts, feelings, and sensations without reacting. We must welcome what is happening within us and around us, without judgment. There is no such thing as a bad meditation session; every session brings something. If you feel that your mind can't stop thinking, that you can't focus on the present moment, just observe and accept it.

Don't set goals and feel guilty if you don't achieve them; the practice itself is enough. And if you haven't had time to practice, or haven't felt like it, it's okay, you can always do it another time!

Ready to balance your chakras and achieve happiness?

Meditation has finally found its place in the West, thanks to the many mobile apps and books that have made it accessible to everyone. In the medical field, it is often used as a complement to therapies and treatments for a number of disorders such as panic attacks, anxiety, depression, sleep disorders, but also chronic pain and tinnitus.

In our busy lives, it is very rare to be able to stop and observe, without doing anything. Meditation, in all its forms, has many virtues. Isn't the first of these to teach us to enjoy the present moment?

Sources:

https://positivepsychology.com/history-of-meditation/

https://www.santepubliquefrance.fr/docs/la-sante-mentale-des-francais-face-au-covid-19-prevalences-evolutions-et-determinants-de-l-anxiete-au-cours-des-deux-premieres-semaines-de-confi

Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. Pascoe MC, Thompson DR, Jenkins ZM, and Ski C. Journal of Psychiatric Research, 2017.

Mindfulness on-the-go: Effects of a mindfulness meditation app on work stress and well-being.

Sophie Bostock, Alexandra D. Crosswell, Aric A. Pratherb, and Andrew Steptoe. J Occup Health Psychol., 2019.

Mental awareness improved mild cognitive impairment and modulated gut microbiome. Wei Wei Thwe Khine, Miao Lian Voong, Ted Kheng Siang Ng, Lei Feng, Grishma Avinash Rane, Alan Prem Kumar, Ee Heok Kua, Ratha Mahendran, Rathi Mahendran, and Yuan-Kun Lee. Aging, 2020.

Discover more articles on the microbiota.

Can naturopathy help us feel better?

Jan

An exclusive interview with a professional specializing in digestive and emotional balance, who talks to us about naturopathy and microbiota.

Meditation as a solution for reducing stress and anxiety?

Jan

Meditation, in all its forms, has many virtues. The first is that it teaches us to enjoy the present moment.

What is sleep?

Jan

Sleep, which takes up almost a third of our lives, is a vital need for the body. It allows the body to recharge after a period of wakefulness.

Take care of your microbiota with Nahibu.

Test

What is sleep?

by Nahibu Experts | Jan 16, 2026 | Life style

What is sleep?

Sleep, which takes up almost a third of our lives, is a vital need for the body. It plays a role in many biological functions and allows the body to recharge after a period of wakefulness. It is essential for good physical and mental health. In addition to being vital, it is universal and shared by most animal and plant species.

Work, transportation, screens…sleep is increasingly being neglected today, with sleep time decreasing and the frequency of sleep disorders increasing. According to a study by Santé Publique France, French people are sleeping less and less and sleeping worse and worse. Sleep is now a major public health issue in the face of declining sleep in favor of leisure and work. Providing information about sleep and promoting ways to improve it are now the most relevant approaches to promoting good rest and thus preventing the emergence of related chronic diseases.

Sleep

What is sleep?

Sleep is a physiological state of the body that occurs between two phases of wakefulness, resulting in a reversible loss of alertness and a decrease in muscle tone and responsiveness to external stimuli. Sleep consists of successive cycles occurring throughout the night, which are themselves divided into three phases: light slow-wave sleep, deep slow-wave sleep, and REM sleep. Each cycle lasts approximately 90 minutes.

What are the different phases of sleep?

After a period of wakefulness, sleep cycles begin. First, slow-wave sleep leads to REM sleep, which then allows the body to return to a state of wakefulness.

Slow-wave sleep

Slow-wave sleep is subdivided into three phases. First, there is a transition state between wakefulness and sleep, known as falling asleep. This is followed by light slow-wave sleep and then deep sleep. Slow-wave sleep is characterized by a decrease in brain metabolism, a weakening of muscle tone, and a loss of eye movement.

REM sleep

Next comes REM sleep, during which the nervous system is active and eye movements are rapid and numerous. Muscle tone is abolished. Brain activity is similar to that found in the waking phase. This is the phase most conducive to dreaming.

How does sleep change?

Sleep varies throughout the night. At the beginning of the night, deep slow-wave sleep is more prevalent in sleep cycles, while at the end of the night, REM sleep predominates.

Sleep also varies throughout life with age. Up to the age of 20, REM sleep and deep slow-wave sleep are predominant, while they become less prevalent beyond that age. With aging, the proportion of light slow-wave sleep increases at the expense of the other two types.

What is the purpose of sleep?

Sleep plays a central role in restoring the body after periods of wakefulness. It is also involved in other biological functions. In particular, it plays a role in memory processes. It is thanks to sleep that we strengthen our memories. During sleep, the areas of the brain linked to learning are reactivated, allowing memory to consolidate and retain memories for longer. It has now been shown that sleep deprivation impacts the ability to encode new memories.

In addition, sleep is involved in metabolic and hormonal functions. Sleep deprivation reduces glucose tolerance and insulin sensitivity. Insulin is a hormone released by the pancreas after a meal to reduce blood sugar levels. It also affects hormonal functions. This leads to an increase in ghrelin release and a decrease in leptin, which in turn leads to an increase in appetite. Ghrelin stimulates appetite, while leptin is the satiety hormone. Sleep is being implicated in the rise in obesity. Reduced sleep could increase the risk of weight gain and obesity, contributing to the obesity epidemic that is now coming to light in our societies. In addition to its role in memory and metabolism, sleep greatly promotes overall good health by limiting physiological and psychological disorders.

How is sleep studied?

To study sleep, a polysomnography (PSG) is performed. This is the standard medical test that analyzes sleep cycles and identifies sleep disorders such as sleep apnea. PSG is performed at night and consists of recording a multitude of different physiological parameters. To do this, electrodes are placed on the individual to measure muscle activity in the arms, legs, and chin (electromyogram), eye activity (electrooculogram), brain activity (electroencephalography), and heart activity (electrocardiography).

The biological clock

Many biological functions such as sleep, heartbeat, and hormone synthesis are subject to the body's circadian rhythm. The circadian rhythm is an endogenous biological rhythm that spans 24 hours and is orchestrated by an internal biological clock that has its own rhythm. There is a conductor in the brain that regulates biological functions by innervating the associated structures.

Located in the hypothalamus in humans, the internal clock, composed of the suprachiasmatic nucleus (SCN), regulates biological rhythms. The SCN consists of a ventral part that integrates information from the external environment and a dorsal part that transmits information to other regions of the brain and body, thereby imposing biological rhythms such as hormone secretion, the sleep/wake cycle, and body temperature. The activity of the internal clock is regulated by the cyclical expression of clock genes. These enable it to generate 24-hour cycles independently of external activities.

Circadian rhythms can modulate their period under the influence of environmental factors such as light, temperature, food, etc. These factors, which are time donors, then act on the internal clock, allowing it to resynchronize to a 24-hour rhythm. Blind people have synchronizers other than light.

Light is the most powerful synchronizer of the biological clock. It is first captured by the retina and then travels up to the suprachiasmatic nucleus. The alternation between exposure to light and darkness then allows the internal clock to resynchronize its cycle to 24 hours. In addition to this, the same signal is also transmitted to other brain structures that play a role in sleep or memory.

There are also secondary clocks in the rest of the body. This allows the internal clock, via the suprachiasmatic nucleus, to impose circadian rhythms on organs such as the liver, blood cells, intestines, pituitary gland, kidneys, and others, thereby regulating the functioning of these organs.

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Melatonin

The sleep/wake cycle is also closely linked to the production of melatonin, or the sleep hormone. Melatonin is a hormone synthesized by the pineal gland, located in the brain, according to circadian and seasonal rhythms. Melatonin secretion then changes with the alternation of light and darkness. Melatonin is synthesized if and only if the retina is not stimulated by light. Secretion is also influenced by the seasons. More melatonin is produced in winter than in summer.

The pineal gland, with its release of melatonin, is involved in several biological functions of the body and plays a major role in regulating the 24-hour circadian biological cycle that manages the sleep-wake system. It informs the body about periods of day and night. In addition, it prepares the body for sleep. Before falling asleep, melatonin secretion increases and promotes sleep until it peaks in the middle of the night. It then decreases until it becomes almost zero during the day. However, melatonin production over a 24-hour period can be affected if the body is exposed to light during the night or evening, for example.

Sleep disorders

The importance of sleep for health is well established. Sleep is essential for various biological functions. However, sleep is now often relegated to the background and no longer considered a vital need for maintaining good overall health. In 2006, one in three French people suffered from sleep disorders, and today that number continues to rise. Only a minority of these disorders are treated. In addition to the fatigue they cause, they lead to numerous physical and psychological disorders. They also contribute to the development of certain conditions such as obesity.

What is a sleep disorder?

Sleep disorders result from a malfunction of the sleep cycles and generally manifest as a disturbance in the duration and quality of sleep. There are several types (insomnia, hypersomnia, obstructive sleep apnea, parasomnias, etc.), each with its own specific symptoms.

What causes sleep disorders?

There are various causes of sleep disorders. Some may be related to anxiety or depression. Consuming substances such as alcohol, coffee, or medication can also make it difficult to fall asleep, as can working shift work. Finally, various illnesses can contribute to sleep disorders.

What are sleep disorders?

Insomnia is one of the most common sleep disorders. According to a 2010 INPES study, 20% of women and 12% of men in the French population suffered from insomnia. Insomnia is characterized by a lack of sleep or poor sleep quality. There are two types of insomnia: transient and chronic. Transient insomnia occurs due to reversible causes such as stress or the environment, while chronic insomnia is more often linked to medical conditions (particularly painful or inflammatory conditions), psychological disorders (anxiety, depression, etc.) and more serious sleep problems. Depending on its severity, insomnia can have short- and long-term consequences. In the short term, it causes fatigue and drowsiness, and in the longer term, it can contribute to certain medical conditions and lead to accidents and difficulties in professional life.

Hypersomnia is characterized by an excessive need for sleep and results in longer nights, daytime sleepiness, and chronic exhaustion.

Obstructive sleep apnea is a respiratory sleep disorder that affects 10% of people over 65 and 5% of the general population. It manifests as repeated episodes of asphyxia due to partial or complete obstruction of the upper airway for at least 10 seconds.

Parasomnias, on the other hand, are sleep disorders that are regularly observed in children. They only become pathological when they recur. Parasomnias can occur during deep slow-wave sleep (sleepwalking, night terrors, and confusional arousals) and REM sleep (nightmares, paradoxical behavior disorders, sleep paralysis).

Sleepwalking is relatively common in children. Sleepwalkers exhibit motor activity while asleep.

Night terrors occur after falling asleep and are characterized by intense anxiety, which the child has no memory of upon waking unless they are awakened during the episode.

Confusional arousal occurs in children and adults and manifests as disoriented behavior while the person is fully awake.

Nightmares are sleep disorders that occur at the end of the night. They are very common in children. They most often occur following traumatic events. The person wakes up in the early morning and remembers their nightmare.

Behavioral disorders most often occur in men over the age of 50. These men exhibit aggressive behavior during REM sleep.

Finally, sleep paralysis is a disorder that occurs during REM sleep. The person feels awake and tries to get out of bed but is unable to move.

How can you improve your sleep through diet?

The health benefits of a varied and balanced diet are now well established. It helps maintain good overall health and reduces the risk of cardiovascular disease and cancer, and it also plays a role in regulating sleep.

Numerous studies now show that the gut microbiota and sleep are closely linked. The gut microbiota is a source of signals that promote sleep. If you would like to learn more about microbiota, read our article on gut flora. An imbalance in the gut microbiota can therefore lead to sleep disorders. For example, a study conducted on rodents showed that butyrate, a short-chain fatty acid synthesized by the gut microbiota during the fermentation of dietary fiber, could improve sleep.

Other studies have demonstrated the association between gut microbiota diversity and sleep physiology in humans. For example, sleep efficiency and total sleep duration appear to be dependent on the bacterial diversity of the gut microbiota. The abundance of Bacteroidetes and Firmicutes is also correlated with sleep efficiency. There are therefore clear links between the composition of the gut microbiota and sleep, which may be worth considering in order to improve sleep through changes to the gut microbiota.

To promote sleep, it is advisable to be mindful of your activity levels and adopt good eating habits before bedtime. It is strongly recommended to eat at least two hours before going to bed and to opt for a meal that is easy to digest so that digestion does not interfere with sleep. It is also preferable to eat starchy foods in the evening to avoid feeling hungry during the night, as well as slow-release sugars. Slow-release sugars promote the secretion of melatonin and thus help you fall asleep. It is also important to eat foods rich in tryptophan, such as eggs, nuts, cereals, legumes, etc., because they prepare you for sleep. It is also essential to limit your intake of stimulants (caffeine, nicotine) and alcohol before bedtime.

In conclusion, sleep is a vital need that must not be neglected. Sleep plays a role in many biological functions and, more importantly, ensures the body's physiological and psychological health.

Sources:

Björn Rasch, Jan Born. About sleep's role in memory. 2013

James N Cousins, Guillén Fernández. The impact of sleep deprivation on declarative memory. 2019

Rachel Leproult, Eve Van Cauter. Role of sleep and sleep loss in hormonal release and metabolism. 2010

Szentirmai E, Millican NS, Massie AR et al. Butyrate, a metabolite of intestinal bacteria, enhances sleep. Scientific Reports. 2019

Sleep. Inserm. Available at: https://www.inserm.fr/information-en-sante/dossiers-information/sommeil

Chronobiology. Inserm. Available at: https://www.inserm.fr/information-en-sante/dossiers-information/chronobiologie

Audrey Pelé. Sleep disorders: definition, symptoms, treatment. Sciences et Avenir. Available at: https://www.sciencesetavenir.fr/sante/sommeil/troubles-du-sommeil-definition-symptomes-traitement_18807

Sleep and Nutrition. National Institute for Sleep and Vigilance. Available at: https://institut-sommeil-vigilance.org/sommeil-et-alimentation/

https://solidarites-sante.gouv.fr/IMG/pdf/dossier_de_presse-5.pdf

Discover more articles on the microbiota.

Can naturopathy help us feel better?

Jan

An exclusive interview with a professional specializing in digestive and emotional balance, who talks to us about naturopathy and microbiota.

Meditation as a solution for reducing stress and anxiety?

Jan

Meditation, in all its forms, has many virtues. The first is that it teaches us to enjoy the present moment.

What is sleep?

Jan

Sleep, which takes up almost a third of our lives, is a vital need for the body. It allows the body to recharge after a period of wakefulness.

Take care of your microbiota with Nahibu.

Test

Can the microbiota help manage stress and anxiety?

by Emmanuelle Lecommandeur | Jan 16, 2026 | Life style

Can the microbiota help manage stress and anxiety?

In this article, you will discover what stress is, how it affects your body, and how to manage it effectively. Nahibu, as a specialist in gut microbiota, has decided to include a module on the role of gut bacteria in stress and anxiety resistance in its microbiota analysis. You will therefore discover how bacteria in your gut can regulate your brain!

What is stress?

Nowadays, few people can claim that they are not stressed. Our societies often impose an ideal of social, professional, and family success that can cause a lot of pressure. Juggling different activities, your professional life, and finding time for yourself can be difficult. Many people say they are stressed. What exactly does that mean?

Stress is a complex phenomenon that triggers emotional, biological, and physical responses. The response to stress is different for each person depending on genetics, environment, and diet.

Stress can be broken down into a trigger (the stressor), a compensatory reaction, and the establishment of a new balance.

There is acute stress, which does not last long, and chronic stress, which lasts over time and can be harmful.

Anxiety, on the other hand, is the tendency to anticipate or dwell on difficulties, thereby amplifying them. It is therefore a source of stress.

Anguish is a specific but intense psychological experience, characterized by a feeling of loss of control and the imminence of serious danger. Anguish manifests itself through several symptoms, including a feeling of oppression, breathing difficulties, and a rapid heartbeat. It is linked to anxiety, which is a more chronic and less destabilizing condition. Anxiety and nervousness are two conditions that cause stress.

What are the triggers and symptoms of stress?

The factors responsible for stress, or stressors, can be internal or external, real or imagined, such as an unpleasant person in one's circle, an illness, or even a car breakdown. Stressors trigger a physiological crisis mode response in the body, the purpose of which is to adapt and restore balance.

The symptoms of stress can be very diverse and include fatigue, sleep disorders, loss of appetite or overeating, skin conditions such as eczema, irritability, decreased libido, heart palpitations, and muscle tension.

The symptoms of an anxiety attack, which is a short and very intense form of anxiety, include heart palpitations, sweating, chest pain, tremors, a feeling of suffocation, dizziness, nausea, and stomach pain. They are accompanied by psychological symptoms such as the feeling of going crazy or imminent death. These symptoms are very frightening and themselves fuel the panic or anxiety attack.

Anxiety is a state of distress that is less intense but more long-lasting. Some symptoms of an anxiety attack may be present, but they are less intense, such as nausea or stomach ache and palpitations.

How important is stress?

The number of people affected by stress and anxiety is constantly growing, mainly due to our lifestyles and socio-economic models. In addition, the health crisis triggered by the emergence of the SARS-CoV-2 virus in late 2019 has contributed to an increase in these disorders worldwide. It has changed our habits, led to the isolation of a large part of the population, called into question many certainties, and increased mortality rates in many countries.

The prevalence of anxiety disorders was estimated at 21.6% in 2010. Women, young people, and low-income individuals were the most at risk. Depressive episodes, alcohol abuse, and drug addiction are often associated with anxiety disorders.

According to a 2012 study, 22% of European workers experience stress.

The COVID-19 health crisis has caused a dramatic increase in stress and anxiety levels: the prevalence of stress is currently estimated at 29.6% and that of anxiety at 31.9%.

What happens in the body under the effects of stress?

The stress response refers to the changes that take place in the body, such as behavioral changes or the secretion of specific hormones. Stress has negative effects if it is severe or prolonged, i.e., if it becomes chronic.

Acute stress occurs when the body is subjected to a threat such as an accident, illness, or a stressful psychological situation that does not last long. Reactions are then triggered to either fight or flee (fight or flight). This is a legacy from our ancestors millions of years ago. When faced with a dangerous animal such as a lion, the threat was perceived by the body, which adapted to increase the chances of survival: flee from the animal or fight it. Nowadays, it is rare to encounter a wild animal, but this mechanism of response to a threat is still present. The physiological changes associated with the stress response are:

The mobilization of energy to maintain brain and muscle functions
Focusing attention on the perceived threat
Increased glucose utilization
Increased blood flow and respiration, redistribution of blood flow, increased energy supply to muscles and brain
Modulation of immunity
Inhibition of reproductive physiology and sexual behavior
Decreased hunger and food intake

The brain perceives the threat and signals the adrenal glands (located above the kidneys) to release sufficient amounts of adrenaline. This increases blood and oxygen flow to the muscles, allowing them to perform optimally, and increases brain alertness.

If acute stress persists, cortisol, also known as the stress hormone, is produced by the adrenal glands to increase blood glucose levels, which provide energy to the brain and muscles.

During chronic stress, cortisol is produced continuously. This can have negative effects on the body, as this state leads to excessive fatigue, reduced immunity, disturbed sleep, metabolic problems, and dietary changes that can cause weight loss or gain. Chronic stress thus depletes energy reserves and alters neurotransmitter production. Neurotransmitters are molecules that send signals to neurons, such as serotonin, which regulates many mental and behavioral processes, and melatonin (nicknamed the sleep hormone).

What is the difference between stress, anxiety, anguish, and fear?

Fear, anxiety, and distress or panic are different but related psychological manifestations. Fear can cause anxiety, distress is a very intense form of anxiety, and anxiety can cause stress.

Fear is a disproportionate aversion to something that is characterized by tension, trembling, or sweating.

Anxiety is a tendency to anticipate or dwell on negative things, which can cause stress.

An anxiety attack or panic attack is an intense experience closely linked to anxiety, with very dramatic symptoms such as a feeling of losing control.

Is there a treatment for stress?

There is no miracle cure for stress and anxiety, but certain sophrology or meditation techniques can help you accept your emotions and manage how you react to them.

Discover how meditation can help you relieve pressure.

Exercise and a balanced diet can also help support your body. One study also showed that listening to relaxing music helped lower salivary cortisol levels more quickly after acute stress.

How do the gut and microbiota regulate our stress?

Within the enteric nervous system, there are one to several hundred thousand neurons that participate in the gut-brain axis. This communication axis allows for constant, two-way dialogue between the two organs. One of the most concrete manifestations of the existence of the gut-brain axis is the alteration of transit (diarrhea or constipation) caused by a stressful event such as public speaking or an exam.

The gut-brain axis is regulated by the gut microbiota, the collection of microorganisms living in the lower part of our digestive tract. Certain microbes, such as intestinal bacteria, produce signals that modulate the messages sent to the brain, known as neurotransmitters. Serotonin, for example, also known as the happiness hormone, is produced largely by the gut microbiota. In addition to our mood and behavior, it also regulates the intestinal barrier. Its production from the amino acid tryptophan is impaired in cases of sustained stress.

Finally, stress can also damage the intestinal barrier that protects our body from bacterial or food residues passing into our cells. If this barrier is impaired, low-level inflammation can develop in the intestine.

All of this tends to demonstrate that there is an important link between the microbiota, the intestinal barrier, and stress and anxiety.

How can we measure the impact of our gut microbiota on stress and anxiety?

Studies have shown that gut microbiota regulates stress response and anxiety levels. Initial observations have also concluded that taking certain probiotics consisting of Lactobacillus and Bifidobacteria can reduce stress and anxiety. However, many claims about the effect of probiotics on our mental health still lack clinical evidence.

How can you find out if your microbiota could potentially help you resist stress and anxiety? Take the test and find out in your Nahibu results!

What foods should you eat to combat stress and anxiety?

What should you eat to manage stress? You can increase your serotonin levels by eating a diet rich in complex sugars (whole grains and plant-based products) and low in protein. Tryptophan, from which serotonin is formed, is found in whole grains, but also in chocolate.

Omega-3s are fats that are beneficial for the brain and are associated with a reduced risk of depression. They are found in oily fish, nuts such as walnuts, hazelnuts, almonds, and cashews, and rapeseed, flaxseed, and walnut oils. Feel free to replace meat with fish and use healthy oils to dress your salads.

Plant-based foods such as fruits, vegetables, and legumes contain vitamins that help the body function properly and contribute to good stress resistance.

Stress can cause a decrease in magnesium levels, which in turn can exacerbate its effects. A diet rich in magnesium can therefore help combat stress and anxiety. So don't hesitate to eat dark chocolate made with pure cocoa butter in reasonable quantities, oilseeds, and seafood to optimize your magnesium intake. You can discover more foods to improve your resistance to stress and anxiety thanks to Shido's personalized nutrition algorithm.

How can you manage your stress?

A healthy lifestyle (regular bedtimes, little or no alcohol, and daily physical activity) and a balanced diet can help reduce stress and anxiety levels. In addition, certain foods will be your best allies, such as plant-based products, fatty fish (salmon, herring, tuna, mackerel, etc.), oilseeds, and dark chocolate. Why not replace sugary foods such as cookies or other dessert creams with a handful of almonds or walnuts and a square of dark chocolate?

When faced with difficult emotions, why not try mindfulness meditation or sophrology techniques, which are very effective in reducing stress? They will also teach you not to fight stress but to accept it in order to manage it better. Give yourself time for yourself and enjoy the present moment, alone or with your loved ones. Don't be ashamed to discuss your stress and anxiety with those around you, and seek professional help if necessary.

Finally, test your gut microbiota with Nahibu to discover how your gut flora may contribute to stress and anxiety management, and get personalized dietary advice on how to improve it!

Sources:

Prevalence, characteristics and comorbidities of anxiety disorders in France: Results from the Mental Health in General Population Survey (MHGP). E. Leray, A. Camara, D. Drapier, F. Riou, N. Bougeant, A. Pelissolo, K.R. Lloyd, V. Bellamy, J.L. Roelandt, B. Millet. European Psychiatry, 2011.

https://osha.europa.eu/en/publications/management-occupational-safety-and-health-analysis-findings-european-survey-enterprises/view

Prevalence of stress, anxiety, depression among the general population during the COVID-19 pandemic: a systematic review and meta-analysis. Nader Salari, Amin Hosseinian-Far, Rostam Jalali, Aliakbar Vaisi-Raygani, Shna Rasoulpoor, Masoud Mohammadi, Shabnam Rasoulpoor and Behnam Khaledi-Paveh. Globalization and Health, 2020.

Effects of relaxing music on salivary cortisol level after psychological stress. Stéphanie Khalfa, Simone Dalla Bella, Mathieur Roy, Isabelle Peretz, Sonia J. Lupien. Ann. New York Academy of Sciences, 2003.

Breaking down the barriers: the gut microbiome, intestinal permeability and stress-related psychiatric disorders. John R. Kelly, Paul J. Kennedy, John F. Cryan, Timothy G. Dinan, Gerard Clarke, and Niall P. Hyland. Frontiers in Cellular Neuroscience, 2015.

Gut/brain axis and the microbiota. Emeran A. Mayer, Kirsten Tillisch, and Arpana Gupta. The Journal of Clinical Investigation, 2015.

Nutrient and Stress Management, Karuna Singh. The Journal of Nutrition and Food Sciences, 2016.

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What to do (and avoid) before the gut microbiota test

by Nahibu Experts | Jan 16, 2026 | Life style, Nahibu

Preparing for a microbiome test: the essentials

The gut microbiota is a fragile ecosystem: its composition is strongly influenced by our lifestyle and, more specifically, our diet.
When undergoing a microbiota test, what you eat or take in the days leading up to your sample collection can have a significant impact on the results.

It is therefore essential to prepare well in order to maximize the quality of the sample and make the analysis as representative as possible. In this article, find out what to do (and what to avoid) before taking your at-home microbiota test with the Nahibu gut microbiota analysis kit. With this guide, you will optimize the reliability of your gut assessment and ensure that the results reflect the true state of your microbiota.

Why preparation matters

Microbiome tests are essentially based on the analysis of a stool sample at a given moment in time: it is a snapshot of your gut flora.
Certain foods, supplements, or medications can alter the composition of the microbiota in the short or long term, or directly interfere with the analysis. For example, probiotics, antibiotics, and laxatives can alter the results.
Therefore, neglecting to prepare properly can affect the accuracy of the test and make the nutritional recommendations less relevant.

What to avoid before the sample is taken

Here are the main pitfalls to avoid in the days (or weeks) leading up to your test:

Antibiotics, antifungals, antiparasitics

The role of antibiotics, antifungals, and antiparasitics is to eliminate pathogenic microorganisms responsible for infections. However, by targeting these infectious agents, they inevitably impact the commensal flora.
Taking antimicrobials is therefore a major bias in the analysis of the microbiota. It is therefore preferable to wait a certain amount of time after treatment before taking a sample. It takes about 2 to 3 months for the microbiota to return to complete balance. Nevertheless, to obtain results that are already representative, a period of 4 to 6 weeks after the end of treatment is recommended.

Use of medications

Many non-antimicrobial medications can also disrupt the microbiota. This is the case with certain anti-inflammatory drugs (NSAIDs), proton pump inhibitors (PPIs), antidiabetic drugs (metformin), laxatives, psychotropic drugs, etc.
It is generally recommended to wait 2 to 3 weeks before taking a sample.
For long-term treatments, do not stop your treatment without medical advice. Repeated enemas can also be
aggressive for the microbiota. Again, a delay of at least 4 weeks may be necessary before performing the test.

Probiotics and prebiotics

Biotic substances (probiotics, prebiotics, postbiotics, and synbiotics) aim to support the balance of the microbiota by optimizing its ecosystem. Consuming them therefore has a natural effect on its composition.
If you want to know the state of your microbiota without the recent influence of these biotic substances, it is recommended that you stop taking them 1 to 2 weeks before the sample is taken.
However, if your goal is to evaluate their effects on the microbiota, you can continue to use them.
Foods rich in probiotics (yogurt, kefir, sauerkraut, kimchi, kombucha, etc.) can also alter the microbial composition, so it is best to avoid consuming them in the days leading up to the sample collection.

Drastic dietary changes

Avoid making drastic changes to your diet just before the test, such as a very cleansing diet or prolonged fasting. It is advisable to maintain your usual diet, even if it is specific (low FODMAP, ketogenic, etc.), for at least one week before the sample is taken.
If you have recently moved, returned from a trip abroad, or changed your eating habits, this may disrupt your microbiota and make the sample less representative.

What to do (good habits) before the test

Maintain your usual habits (as far as possible)

Keep up your eating habits and make sure you drink enough water: staying well hydrated promotes bowel movements and makes the sample collection easier.
Continue taking your medication or supplements if necessary; never stop a regular treatment without medical advice.

Track your symptoms and diet

It may be helpful to note your diet, digestive symptoms, and activities for 1 to 2 weeks prior to the test. This information makes it easier to interpret the results and helps connect certain habits to your microbial profile.

The quality of the sample directly affects the quality of the analysis. Proper preparation ensures an accurate picture of your microbiota, without bias related to diet, supplements, or recent treatments.

Follow the test protocol

Following the collection instructions is essential to ensure that the sample is compliant and, therefore, that the results are reliable.
Carefully read the instructions provided in the kit: use of the tube, stool collector (feces catcher), packaging, shipping time, etc. Nahibu provides all the necessary materials and precise instructions in its gut microbiota test kit.
Choose a quiet moment when you are relaxed to take the sample. A calm environment reduces the risk of error and contamination.
Pack the sample correctly in the items provided (shuttle pouch, prepaid envelope, etc.) to ensure its safety and stability during shipping.
The tube provided in the Nahibu kit contains a DNA stabilizer that allows the sample to be stored at room temperature until it is received by our laboratory. It is essential not to empty the tube.

When should you postpone your test?

Here are some situations in which it is best not to take the sample immediately, but to postpone it:

You have an acute intestinal infection, diarrhea, or severe digestive symptoms
You have just undergone medical treatment: wait long enough (e.g., 4–6 weeks for antibiotics) to allow your microbiota to recover.
You have had a colonoscopy
You have recently made significant changes to your diet (new diet, fasting, supplementation, etc.): it is best to return to your normal diet for a few days so that the sample is representative.
You have recently traveled, especially abroad, or undergone significant changes in your routine: your microbiota may be out of its usual routine.

Specific features of the Nahibu kit

The Nahibu gut microbiota analysis kit is designed for home sampling and includes a stool collector (feces catcher), a tube with DNA stabilizer, and a prepaid envelope for shipping.
Nahibu uses shotgun metagenomic sequencing, which allows for a very detailed analysis of your microbiota. To ensure reliable results, it is essential that the sample is of good quality.
If you are undergoing treatment or taking supplements, it may be useful to consult a professional or contact the Nahibu team to find out if any adjustments are necessary before the test. You can then enter this information in the online questionnaire.

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FAQ

Should I stop taking probiotics before my test?

Yes, usually 1 to 2 weeks before taking the test, but it depends on the protocol. Some laboratories require you to stop, while others tolerate regular intake if it is part of your routine.

How long should you wait after taking antibiotics before taking the test?

It is generally recommended to wait 4 to 6 weeks after your last antibiotic, to give your microbiota time to recover.

Can I take the test if I travel or change my diet often?

It is best to postpone the test if you have recently changed your eating habits, returned from a trip, or if your routine has changed significantly: these disruptions can make the sample less representative.

How can I ensure that my sample is not contaminated?

Use the items provided in the kit, follow the instructions carefully (do not let the tube touch the toilet water, pack the sample securely), and return it quickly according to the instructions.

Can my usual medications affect the test results?

Certain medications (anti-inflammatories, laxatives, etc.) can affect the microbiota or the sample. Check the instructions in the kit and, if necessary, ask a professional or the Nahibu team for advice.

Conclusion:

Proper preparation is essential for obtaining a reliable and useful microbiota analysis. By avoiding interferences such as antibiotics, probiotics, or drastic dietary changes, and by following the kit's protocol (collection, packaging, shipping), you can ensure the quality of your sample.
With the Nahibu gut microbiota test, which includes a home collection kit and analysis based on shotgun metagenomic sequencing technology, you get an accurate and comprehensive analysis. 📊
Take action now: carefully prepare your sample, send it in, and then use your report to better understand your microbiota and benefit from Nahibu's personalized nutritional recommendations.

Sources and references used:

This article is based on recommendations from several laboratories specializing in gut microbiota analysis and best practices for sampling:

Vibrant Wellness – Gut Zoomer test preparation instructions
MyMicroZoo – Recommendations before a microbiome test
HealthPath – Sample collection guide for gut tests
Amanda Nutrition – Tips for the Complete Microbiome Stool Test
The Health Feed – General information on at-home microbiota testing
Lepivits – Overview of the Nahibu kit, including collector and DNA stabilization
Nahibu – Documentation on shotgun metagenomic sequencing and the kit protocol

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