Always eat the same thing
A balanced microbiota is a microbiota that houses many intestinal microorganisms beneficial for health. The best way to achieve this is to adopt a varied diet, rich in raw food (or at least little processed), especially of plant origin. Studies have shown that integrating 5 portions of different plants in your diet each day helps improve long -term health. Conversely, an inexpensive diet, rich in processed foods, is associated with poor intestinal health. It has been shown that this mode of food has altered the intestinal flora over the years, which can lead to chronic inflammation in the body. However, we know that this uncontrolled inflammation promotes premature aging of the intestine and increases the risk of chronic disease.
Snacking rather than eating real meals
The snacks are bad for the intestines. Indeed, our digestive system needs rest periods to self-clean and repair. These rest periods are busy between meals. Concretely, the migrant motor complex (CMM) is triggered, creating a downloaded wave movement to sweep the debris of the small intestine. This cleaning cycle lasts between 4 and 5 hours. He stops with each food intake. The fact of snacking often stops the CMM and prevents this intestines cleaning. In the long term, daily snacking promotes bacterial overlay of the small intestine (SIBO).
Chronic stress
It is no coincidence that stress causes digestive disorders in some people. “”Lhe stress can impact intestinal motility and hypersensitivity, via the brain axis. It can also disrupt the function of the intestinal epithelial barrier and trigger intestinal immune responses. Finally, it can alter the intestinal microbiome and cause dysbiosis. All these changes can increase the risk and severity of functional and inflammatory gastrointestinal disorders, and therefore promote intestinal aging”Explains Dr. Asma Khapra, gastroenterologist at the Eatingwell media.
It is therefore essential to learn to manage your stress to preserve your long -term health.
Do not eat enough fibers
The good bacteria present in the intestine feed on the fibers present in food. If you eat little, the number of good bacteria in the microbiota is likely to decrease in favor of bad bacteria. “”Eating more fibers is the most fundamental thing we can do for our intestines, but as 90 % of people do not comply with fiber recommendations, this is the only area that almost everyone can improve “reports Amanda Sauceda, nutritionist. If intestinal bacteria lack fiber, they do not have the energy necessary to develop and protect the intestinal mucosa. This can then deteriorate, making the digestive system more vulnerable to inflammation and early decline.
Ignore your intestinal problems
Digestive disorders that last over time must push you to consult a doctor quickly. Gas, bloating, diarrhea or constipation that persist should not be ignored. These symptoms can be a sign of intestinal dysbiosis (imbalance between good and bad bacteria), intestinal permeability syndrome or enzymatic deficiencies. If they are not treated, these problems can age your intestines.
Do without fermented foods
Sauerkraut, cheeses, yogurts, pickles … fermented foods are good for the intestines. They bring probiotics, which are living microorganisms (bacteria, yeasts, etc.) with a beneficial effect on the intestines. “”It is believed that the bacteria present in fermented foods could contribute to the maintenance of the intestinal barrier and the fight against inflammation “reveals Amanda sauceda. Take the habit of integrating fermented foods into your daily meals.
Take too many medications
Excessive use of drugs, especially antibiotics, can alter the intestinal flora. Taking antibiotics can kill the good bacteria present in the intestine. This will have the effect of making it more vulnerable to inflammation and imbalances.
Several drugs available in without prescription pharmacy can also cause premature aging of your intestine in the event of prolonged use. “”Drugs such as ibuprofen or antacids can provide short -term relief. However, prolonged use can worsen digestive symptoms by irritating the intestinal wall, reducing gastric acidity (necessary for good digestion) and disturbing the microbiome balance “explains Julie Balsamo, dietician.
Not to play
Practice regular physical activity helps stay healthy. It promotes intestinal health in several ways. Sport strengthens muscles from the whole body, including intestinal muscles. However, stronger intestinal muscles make it possible to better evacuate the waste produced during digestion. Physical exercise also has an effect on the microbiota. Studies have shown that people who regularly exercise tend to have a larger quantity of good bacteria in the intestine.
Drinking too much alcohol
Drinking a glass of alcohol from time to time, on special occasions, is not prohibited. On the other hand, regular and excessive alcohol consumption accelerates the aging of your intestine by increasing chronic inflammation. When alcohol is digested, it releases toxins that can damage the intestinal wall. If it is damaged, it can let pathogens pass through the blood.
Alcohol can also change the composition of your intestinal microbiome, thus promoting the proliferation of bacteria “bad”.
Do not sleep
Do you sleep between 7 and 9 hours per night, the recommended quantity for an adult? If this is not the case, it may be time to reassess your sleep habits. Research suggests that sleep and intestinal health is closely linked. A more diverse microbiota promotes better sleep, while poor quality sleep can disrupt the health of the intestinal flora.