1, factors affecting intestinal health
The website of Prevention magazine in the United States recently summarized five signs of impaired intestinal health.
Easy to get sick.
Up to 70% of immune cells in the human body live in the intestine, which is full of immune cells, immunoglobulins (antibodies against germs) and bacteria. If you are often sick, it is likely that this system is not up to standard.
Brooke Albert, a nutritionist in new york, suggested eating more fruits, vegetables and whole grains rich in dietary fiber and less sugar. A healthy diet helps to promote the growth of beneficial bacteria in the intestine and limit harmful bacteria. You can also take over-the-counter probiotics under the guidance of a doctor to improve your immunity.
Herpes on elbows and knees.
It looks like eczema, but it is actually another manifestation of celiac disease, which is an autoimmune disease and makes people highly sensitive to gluten. 25% patients with celiac disease will have this rash, also known as herpetic dermatitis.
If you have celiac disease, taking a small amount of gluten will also cause the body to release immunoglobulin -A (antibody) and attack the intestine; Sometimes it will gather in small blood vessels under the skin, leading to eczema-like rash.
Teeth will go bad.
If the enamel is severely damaged, you should see a gastroenterologist, which may be a sign of gastroesophageal reflux disease, especially with other symptoms, such as sore throat, wheezing and cough.
Professor Mark Wolff, director of the Department of Cardiology, School of Medicine, new york University, explained: "The acid from the esophagus will dissolve the enamel, and the teeth at the back of the mouth are the most vulnerable. If it is enamel erosion caused by sugary drinks, it is usually the front teeth that are damaged. "
Depression.
Researchers at McMaster University in Canada found on 20 15 that certain types of bacteria in the intestine can increase people's risk of anxiety or depression.
When bad bacteria multiply, they activate receptors in the gastrointestinal tract, which leads to the release of cytokines (an inflammatory substance). When they move to the brain, they will disturb neurotransmitters (such as serotonin, norepinephrine and dopamine) and lead to depression.
Physical pain or fatigue.
Some studies show that more than 20% people have overgrowth of intestinal bacteria. Although it usually causes common gastrointestinal problems (such as abdominal distension and diarrhea), it sometimes manifests as systemic symptoms, such as physical pain or fatigue.
Gina Sam, a gastroenterologist at Mount Sinai Medical Center in new york, explained: "Too many bad bacteria in the intestine will interfere with the human body's ability to decompose and digest food, leading to a lack of vitamins and minerals, thus exhausting energy and leading to fatigue."
Ten killers threatening gastrointestinal health
Eating is "unpunctual"
A fixed meal time every day contributes to the conditioned reflex of body shape, secretion and digestion of digestive glands. The stomach is an organ that strictly abides by the "timetable". The secretion of gastric juice has physiological peaks and valleys in a day, so as to digest food in time. If gastric acid and pepsin are not neutralized by food, they will digest the gastric mucosa itself and cause damage to the gastric mucosa.
Overeating dinner.
Forgetting breakfast in a hurry, simply handling lunch, "eating and drinking" at night, and eating midnight snack before going to bed, the healthy digestive system is often destroyed in such eating habits. Based on the daily calorie intake of human body, the most suitable ratio should be 30% for breakfast, 40% for lunch and 30% for dinner.
Overeating dinner or eating supper before going to bed will not only affect sleep and lead to obesity, but also force the gastrointestinal tract to be overloaded with "intense work". Excessive secretion of gastric juice will corrode gastric mucosa, which will lead to erosion and ulcer after a long time.
Impure diet
Helicobacter pylori is an important pathogenic factor for the occurrence and development of many chronic stomach diseases, mostly caused by unclean diet and mutual infection.
Helicobacter pylori will parasitize the mucosa of the stomach and duodenum, causing inflammation of the mucosa and causing stomach problems. This kind of bacteria also exists in patients' mouth and saliva, so the separate meal system can reduce the chance of infection with Helicobacter pylori. Especially when someone in the family suffers from gastric ulcer and gastritis, the system of separate meals becomes more important.
In addition, eat less fried and pickled foods, because fried foods are not easy to digest and will increase the burden on the intestines. Eating too much will lead to indigestion, high blood lipid and unhealthy. Pickled food is high in salt and contains some carcinogens, so you can't eat more.
Eat it
After food enters the stomach, it needs to be stored, ground and digested, and it will become chyle before reaching the intestine. Developing the good habit of chewing slowly can increase the secretion of saliva and help food to digest and absorb better.
If you don't chew it carefully, if you gobble it up, rough food will directly wear the gastric mucosa, increase the burden on the stomach, and prolong the residence time of food in the stomach, thus causing muscle fatigue and decreased gastric motility.
catch cold
The stomach is an organ that is very sensitive to the external climate and temperature. After the human body is stimulated by cold air, the stomach is prone to spasmodic contraction, resulting in symptoms such as stomach pain, indigestion, vomiting and diarrhea.
Most people will pay attention to cold and warmth in autumn and winter, but in summer, people who eat cold drinks, cold fruits or stay in air-conditioned environment for a long time will also make their stomachs cold, thus affecting gastrointestinal function.
overwork
Whether engaged in manual or mental work, long-term overload work will lead to excessive fatigue, which will not only reduce the body's resistance, but also weaken the defensive role of gastric mucosa. It is easy to cause insufficient blood supply to the stomach, leading to secretion dysfunction, while hyperacidity and mucus reduction will damage the gastric mucosa.
Fear of mental stress
The occurrence and development of many stomach diseases are closely related to people's mood and mentality.
When a person is nervous, irritable or angry, these bad emotions will affect the functions of the stomach such as secretion, exercise and digestion. Therefore, patients with long-term depression, anxiety or mental trauma are prone to gastric ulcer.
drink excessively
Drinking a small amount of red wine every day is good for your health. However, if you drink too much alcohol, alcohol will not only damage the liver, lead to dehydration of the skin and kill brain cells, but also directly damage the gastric mucosa, causing inflammation, erosion, ulcer or bleeding of the gastric mucosa. In addition, drinking alcohol can also delay the healing process of gastric ulcer. Therefore, patients with gastric diseases should not drink too much.
Smoking addiction
Tobacco will not only harm the human respiratory system, but also damage the stomach.
People who smoke too much are often more likely to get gastritis. This is because nicotine in tobacco can harm gastric mucosa in the following aspects:
○ Promote vasoconstriction and reduce blood supply to gastric mucosa;
○ Inhibit the synthesis of prostaglandin, which is a protective factor that can repair gastric mucosa;
○ Interfering with the emptying function of the stomach is easy to cause bile to flow back into the stomach, and bile salts and other components in bile have strong damage to the gastric mucosa;
○ Promote the secretion of gastric acid and pepsin, and directly corrode gastric mucosa.
drug abuse
Many drugs can damage gastric mucosa. Non-steroidal anti-inflammatory drugs, such as phenylbutazone, indomethacin, ibuprofen and aspirin, relieve pain by inhibiting the synthesis of prostaglandin, which has protective effect on gastric mucosa. There are also hormone drugs such as corticosteroids, which often lead to gastritis, ulcer or gastric perforation.
Therefore, taking these drugs should be in accordance with the doctor's advice, preferably after meals, or taking sucralfate and other gastric mucosal protective agents at the same time.
If the stomach is not good, adjust the health of the stomach in time.
First, supplement probiotics.
There are hundreds of millions of bacteria living in human intestines, including harmful bacteria and beneficial bacteria. Under normal circumstances, the two are in a state of balance and the human intestine is healthy. However, if there are more harmful bacteria than beneficial bacteria, the balance of intestinal flora will be broken and various gastrointestinal problems will appear one after another.
Probiotics have the function of maintaining intestinal health. We can supplement probiotics from our daily diet to help maintain intestinal health, improve the intestinal environment and inhibit the growth of harmful bacteria.
Common foods containing probiotics include yogurt, cheese, pickles, natto, fermented bean curd and so on. Eating more foods rich in oligosaccharides can stimulate the growth of probiotics, including bananas, garlic, honey, onions, asparagus and so on.
Second, eat more dietary fiber.
Daily intake of 20-25g dietary fiber can reduce the risk of esophageal cancer and gastric cancer, clean the intestinal tract, adjust the intestinal flora environment, and effectively relieve constipation.
Vegetables and fruits contain more water-soluble fiber, which can stimulate gastric juice secretion and intestinal peristalsis, increase the contact area between food and digestive juice, help the human body digest and absorb food, promote the discharge of metabolic waste, prevent constipation, and play a role in regulating the stomach; Foods such as whole grains contain more water-insoluble fiber, which can stimulate the peristalsis of intestinal wall, shorten the time of food staying in large intestine and reduce the absorption of harmful substances.
The following vegetables are recommended-
Chrysanthemum morifolium contains a lot of crude fiber, which can promote gastrointestinal peristalsis, speed up defecation and prevent constipation. People with diarrhea due to stomach deficiency should not eat more, nor should they eat too many chrysanthemums at a time to avoid getting angry.
Lettuce. It can promote intestinal peristalsis, help defecation, help regulate the stomach and intestines, and treat various constipation. People with poor eyesight and night blindness should not eat more, people with spleen and stomach deficiency and diarrhea should not eat more, and women should eat less during menstruation.
Celery. Rich in crude fiber, it can promote the excretion of toxins in the body, promote gastrointestinal peristalsis, and has antibacterial and anti-inflammatory effects. Children with spleen and stomach deficiency, loose stools and spleen deficiency should not eat more, and men of childbearing age should eat less.
Chinese kale contains organic alkali, which can promote gastrointestinal peristalsis and help digestion. Large and regular consumption will consume people's true qi and affect the secretion of sex hormones.
Mung bean has the effects of tonifying kidney, dispelling cold, regulating qi, benefiting stomach and stopping vomiting, and can be used for treating kidney-qi deficiency, gastrointestinal disharmony, nausea, abdominal distension and vomiting. Be sure to cook thoroughly before eating, otherwise there is a danger of poisoning.
Potherb mustard is rich in dietary fiber, which can promote gastrointestinal digestive function and stimulate appetite, and can be used to stimulate appetite, help digestion and improve constipation symptoms. People with gastrointestinal dysfunction should not eat more, and should not eat for a few days after pickling.
Pepper. It can promote gastrointestinal peristalsis, stimulate appetite and promote gastric mucosa regeneration, thus reducing the incidence of gastric ulcer. Patients with hemorrhoids, patients with eye diseases, patients with poor gastrointestinal function, patients with various ulcers, patients with chronic cholecystitis and lying-in women are not suitable for eating.
Third, eat slowly.
Eating too fast should not be done, so you should eat slowly. Eating too fast can easily lead to food accumulation in the body, increase the burden on the stomach and slow down intestinal peristalsis. In addition, vitamins, minerals, amino acids and other substances in food can not be effectively and fully absorbed, resulting in a large loss of nutrition.
After a long time, the gastrointestinal function will lose balance. Chewing slowly can make food better digested and absorbed. It is best to chew more than 20 times per meal before swallowing. When food is chewed in the mouth, it can combine with saliva to produce salivary amylase and promote digestion.
Fourth, have a rest after meals.
You should have a rest after a meal, which can enhance the resistance of the gastrointestinal tract. Try to take a nap after lunch to avoid further reduction of gastrointestinal blood flow.
You have to have a rest after dinner. When you sleep at night, most organs will enter a state of slow metabolism. Forcing the gastrointestinal tract to continue working at this time will not only make the gastric mucosa irreparable, but also make the stomach secrete a lot of gastric juice, digest food and destroy the gastric mucosa at the same time, leading to gastric erosion, gastric ulcer and other stomach diseases.
Take a walk after a meal, or lie down or sit down, gently rub your abdomen with your hands, rub your hands first, and press your left and right hands clockwise or counterclockwise to rub your upper abdomen for about 30 times. This method can enhance gastrointestinal function and has certain curative effect on gastrointestinal diseases.
2. How to protect intestinal health?
1, intestinal massage
Lie on your back and press six points around your navel (three fingers away from your navel), starting from the point directly above your navel! When pressing, press with the fingertips of both hands, and it hurts a little with a little force. Inhale before pressing, and count one, two, three and four sides when exhaling. Press hard! On the count of five, six, seven, eight, let go slowly! Then press the other five points clockwise in the same way!
Finally, the parts that are hard and painful to press are particularly strengthened. After pressing, the body will feel relaxed and the stomach will feel refreshed!
2, natural diet conditioning
Dietary balance is an eternal health law, and it is also the basis to keep the intestinal microecology balance and keep the intestinal tract young forever. Eat more coarse grains in moderation to keep the intestines unobstructed. The dietary fiber content of fresh beans is between 1.5%-40%.
Eat more vegetables and fruits to maintain the intestinal microecological balance, which is rich in vitamins, minerals and dietary fiber, and eat more drinks containing active lactic acid bacteria to supplement beneficial bacteria in the intestine to maintain the intestinal flora balance.
How to maintain intestinal health
3. Micro-exercise protects the intestines
Intestinal movement mainly lies in stimulating intestinal peristalsis, promoting blood circulation and relaxing mood. Here are some micro-actions to protect the intestines.
Abdominal breathing, lying flat; Take a deep breath through your nose; Then exhale slowly and contract the abdomen until you feel the abdomen sticking to the spine; Repeat the above actions for more than ten times. Get up in the morning, stretch and lie flat, and naturally separate your legs; Inhale, raise your arms above your head and stretch your whole body; Hold your breath for 5 seconds, then exhale and stretch your body.