Improve Intestinal Flora To Lose Weight And Remove Anxiety
If you have researched on how to improve your health and general well-being, you are probably at least somewhat familiar with the importance of the proper balance of intestinal bacteria.
Unfortunately, there is still only a small percentage of people who know how important intestinal health is, and how improving intestinal flora will help you even lose weight and eliminate anxiety, which are two of the most common problems today.
Numerous studies, such as the 2014 research entitled Altering Community of Gut Bacteria Promotes Health and Lifespan Increases (Altering the community of intestinal bacteria promotes health and increases lifespan), have revealed that the wealth of benefits provided by bacteria Intestinal can almost be considered a real-life source of youth and as the key to a longer, happier and healthier life.
Most people understand that eating a nutritious diet with lots of fruits and vegetables, limiting “junk” and exercising regularly are important factors for good health, in addition to losing pounds and maintaining an ideal weight, but few think about the intestinal bacteria.
It’s time to change that, and quickly, since we all have about 40 billion of these microorganisms in our bowels, and all those bacteria are significantly affecting our lives, every day.
The trillions of bacteria collectively called the gut microbiomeinclude about 500 different types, and each of these species has its own unique benefits.
Some of the “good” healthy responsibilities of bacteria include:
- It helps regulate the immune system and fight infections.
- It produces chemical substances, substances and metabolites that affect and benefit health such as short chain fatty acids.
- It helps in the production of “feel good” hormones such as serotonin.
- It helps the digestion process.
- It regulates the appetite and helps control weight.
- It helps to repair tissue and other lesions.
- Play a role in controlling emotions, which means that such as “follow the gut instinct” can be quite literal.
9 signs that your intestinal flora is out of balance
When your bowel is out of control or has an inadequate balance of good and bad bacteria, it can cause a lot of health problems. Some of the symptoms you may experience include:
- Weight gain
- Digestive problems such as constipation, gas, bloating, diarrhea or acid reflux, bad breath
- Feeling depressed or anxious
- Sick more often
- Skin rash
- Muscles and / or painful joints
- Respiratory problems, including frequent nasal congestion and respiratory infections
- Vitamin B deficiencies
- Hormonal problems
- Breast enlargement in men
- High cholesterol
- Severe bruises
- Chronic anemia
- Prostate problems
- Candida infection
- Neurological problems
- Bladder infections
And that’s just the short list.
When we have an adequate balance of intestinal bacteria , not only can we maintain a good weight, but our brains also work better.
A 2013 study from the David Geffen School of Medicine at UCLA showed that women who consumed beneficial bacteria regularly experienced numerous positive changes in their digestion and in various areas of their brains. This included improvements in cognitive, sensory and emotional processing .
How our intestinal bacteria can become unbalanced
Most of our ancestors traditionally consumed a diet that was composed of a large amount of fermented and raw foods that are known to contain many healthy and beneficial bacteria. But in recent years, our modern diets have changed significantly.
The result is the consumption of an excess of harmful and unhealthy bacteria in the intestine. These “bad” bacteria result in “good” bacteria becoming depleted.
Over time, the unhealthy bacteria takes over, which is what often results in a wide range of health problems, such as being overweight or making it difficult to lose weight.
8 ways to improve the intestinal flora to lose weight, remove anxiety and allergies
In humans, the gut microbiota has the most bacteria and the most varied number of bacterial species compared to any other part of the body. In fact, there are around approximately 1.30 kilos of bacteria that live in the human intestinal tract, and not all of these bacteria are good either.
Depending on some factors, including lifestyle, we may have an imbalance in our intestinal bacteria. This is known as dysbacteriosis, but with a better balance of intestinal bacteria , memory can even be improved in people suffering from Alzheimer’s disease.
In relation to weight, your intestinal bacteria can produce chemicals that can help you feel full. By affecting your appetite, your intestinal bacteria can play a role in your weight.
If having a good mix of healthy bacteria is as important as the research seems to indicate, how can we improve the intestinal flora in our digestive tract? Here are ten ways you can love your gut as much as you should.
1. To have balanced intestinal bacteria
do not consume sugar
Refined sugar is like fuel for bad intestinal bacteria. A study conducted at Oregon State University found that a diet high in sugar caused changes in the intestinal bacteria of study subjects.
This change in intestinal bacteria had a negative impact on the long and short term memory of these. In addition, they were less able to adapt to changing situations, a condition called “cognitive flexibility.”
They began to experience a decrease in mental and physical function only four weeks after starting a diet high in fat and sugar.
Foods that contain a single molecule of glucose and fructose alter the intestinal flora because they are easily digested and absorbed in the small intestine without the help of bacteria. Bacteria become hungry and begin to chew the mucous lining of our intestines.
The wall is permeated and food particles enter the bloodstream. When this happens, our immune system notifies our brain and other organs of foreign invaders.
This causes inflammation, which is the precursor to many serious diseases, such as heart disease and diabetes. In addition, sugar feeds Candida Albicans, a fungus that grows in the intestine and attacks the intestinal wall.
2. Eat more vegetables to improve the intestinal flora
One of the easiest and fastest ways to change intestinal bacteria to improve is to eat more vegetables, especially green leafy ones. A diet rich in vegetables helps build a diverse microbiome that leads to clearer thinking and health and well-being in general. For the best results, eat 39 grams of dietary fiber per day.
3. Playing in the dirt
We are obsessed with cleanliness, and it is making us sick. Although this sounds ironic, it is very true. A 2013 study published in the Journal of Pediatrics found that children whose parents cleaned their dirty shoes instead of boiling them were less likely to develop eczema than those who boiled it.
In addition, researchers have also discovered that children who grow up in a house with a dog are less likely to develop allergies and asthma.
Having a dog in the house creates a type of dust that exposes us to very important strains of bacteria, including Lactobacillus. If you like the garden, you’re in luck. People who spend time with their hands on the ground will probably develop a stronger immune system.
Note: Intestine experts recommend choosing natural cleaning products, not ones that are based on chemicals.
Many of the household cleaning products that are sold commercially for disinfection behave like antibiotics, since they kill everything, even the useful bacteria.
Consider nontoxic cleaners such as vinegar, castile soap and lemon juice. Also, avoid antibacterial soaps and disinfectants for the hands.
4. Limit your use of antibiotics
The regular use of broad-spectrum antibiotics destroys all bacteria, good and bad, including strains of bacteria needed to fight other infections. Of course, there are times when an antibiotic is needed, but it is worth limiting its use.
Always take a probiotic when you are taking an antibiotic and eat a very healthy diet during this time. Supplemental probiotics help balance the pH level of the bacteria. This means that good bacteria kill off the bad bacteria and help repopulate the intestine to replace the good bacteria killed off by medication.
5. Eat fermented foods
People have been fermenting food for thousands of years as a means to prevent food from spoiling. With the discovery of the refrigerator, the fermentation process was a bit down the road. Fermented foods provide a very broad combination of bacteria that makes them the best type of probiotic that can feed your intestine. Some healthy fermented foods to include in your diet include kefir, pickles, kombucha tea and sauerkraut. Try to include at least three tablespoons of fermented foods in your daily diet.
6. Sleep well
If you are not sleeping well; At least 6-8 hours of good sleep per night, your intestines could be out of balance. Dr. David Perlmutter, author of Brain Maker , points out that the balance of intestinal bacteria is essential for a good night’s sleep and that when we do not sleep, we do not balance our insides, so it becomes a vicious circle.
Yes, exercise is excellent for body and mind, and it turns out that it is especially good for intestinal flora, at least sweating is.
Researchers in Ireland studied the feces of 40 professional rugby players. They discovered that athletes had microbiomes that were much more diverse than the average person. Other studies have conferred that exercise, in fact, changes the intestinal flora .
Therefore, add a good daily workout to your healthy lifestyle regime and your instinct will thank you.
8. Don’t worry about the little things
The body has a tremendously powerful response to stress. It releases natural steroids and adrenaline along with inflammatory cytokines from your immune system.
If you are being chased by an angry bear, this answer could save your life. However, we live in a rampant culture, and many people find themselves in this “fight or flight” mode on a daily basis, and not because they are being chased by a bear.
Chronic stress does not allow the immune system to rest and continually sends messages of inflammation to all parts of the body, including your intestine.
Over time, stress causes the intestinal bacteria to become unbalanced and this causes a series of immune diseases, such as Crohn’s disease, inflammatory bowel disease and ulcerative colitis. Controlling your response to stress will help you keep the balance of your intestinal microbiomes and dangerous conditions at bay.