肠胃不适?如何保护好我们的肠胃?

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肠胃不适?如何保护好我们的肠胃?
Home to tens-of-millions of micro-organisms the gut is often referred to as the body’s ‘second brain’, as with the brain, the gut impacts virtually every system in the body. The ecosystem of microbes, mostly bacterial, that resides inside the gut affects digestion, absorption, and the metabolism of nutrients. It also impacts our growth, development, energy levels, and 导致免疫系统受到损害。.


    我们需要肠道内微生物的平衡;然而,诸如不良的生活方式选择、饮食或疾病等因素会导致身体失衡和一些健康问题。如果你正在与消化道问题作斗争,那么以下症状是你的肠道可能需要护理的提示。

10个迹象表明你可能有一个不健康的肠道:

  • 1. 消化系统问题,即腹胀、胀气、大便不畅或过度活跃
  • 2. 免疫健康状况不佳或反复出现免疫问题
  • 3. 食物过敏
  • 4. 情绪低落或焦虑
  • 5. 慢性疲劳或缺乏能量
  • 6. 烦躁不安或情绪波动
  • 7. 皮肤干燥起皮
  • 8. 口气问题
  • 9. 脑雾
  • 10. 难以保持健康的体重

肠道修复的4个原则

肠道健康可能非常复杂,若想从根深蒂固的消化系统问题中完全恢复,需要专业人士的帮助,但若想改善问题,遵循4R原则是一个简单的出发点。

1.删除

营养吸收不良和肠道菌群失衡会导致一系列健康问题。解决这些问题的第一步是从饮食中去除任何可能对肠道造成直接损害的食物,包括:炎症性食物(精制糖、面粉、超加工食品、种子油/植物脂肪)和刺激物(酒精、咖啡因、辛辣香料或处方药)。其他刺激物包括加工食品中的化学物质,包括人工色素、甜味剂和防腐剂。即使是全谷物和某些蔬菜也会刺激肠道。情绪压力也会对你的消化道产生巨大影响,从而影响身体和生理健康。虽然适量的“压力”对生活至关重要,但花时间休息、放松对促进肠道健康和适当消化也很重要。

2.取代

把消化和吸收营养所需的基本成分添加回你的肠道。足够的消化酶、盐酸(胃酸)和胆汁的产生都会因饮食、生活方式、疾病和处方药而受到损害,但它们是维持最佳肠道健康所必需的。充足的胃酸是正常消化所必需的。如果你胃酸过低,在水中加入柠檬或少许苹果醋(量的多少取决于个人口味),在早上和饭前喝;这可以向肠道发出信号,启动消化过程。你可以在任何健康商店和药房尝试辅助消化。尽量在两餐之间而不是用餐期间摄入,用低淀粉的蔬菜代替难以消化的谷物食物,因为这些蔬菜富含天然酶,有足够的纤维来平衡肠道微生物。用天然食品代替加工食品,特别是动物性食品(富含必需营养素)。

3.恢复

Restoring microbial balance to the gut will re-establish the overall wellbeing of your digestive system. Gut microbes are collected and formed at birth creating a home to over 500 different types of bacteria, etc, however over time the beneficial to harmful ratio may become unbalanced. Pre and probiotics can be an effective way of restoring balance. The prebiotic feeds the probiotic and other good microbes, increasing their effectiveness, and helping to restore optimal gut flora balance and immune health. Antibiotics are effective in helping to kill bad bacteria when suffering from an infection however it is important to know that antibiotics kill off the good as well as the bad bacteria. So, if you do need to take antibiotics, taking a pre and probiotic will help to maintain the gut flora and preserve the ratio. Fermented foods have been shown to be the most effective at restoring alpha diversity of the gut microbiota but are not tolerated by all, especially at the start of recovery, but these can be effective tools to use in the latter stages. Interestingly, your environment can determine the health of your microbiome – exposure to sunlight, especially early in the morning, and getting out in nature can positively affect your microbial balance.

4.修复

Once the diet is optimal, stressors eliminated, and a balanced microbiota restored, the mucosal lining of the gut needs to be restored. Providing the correct nutrients necessary to support the gut is absolutely essential. L-glutamine is an amino-acid that helps to rejuvenate the gut lining and is the preferred source of fuel for cells in the small intestine. Slippery elm, Aloe Vera, Omega-3 and other fatty acids, and Vitamins A, C, and E also help to soothe and support the gut wall lining. Milk thistle and other herbs like dandelion can support liver function – essential for good digestion. Consuming bone/connective tissue/meat broths can supply many specific gut-supporting nutrients, including the essential amino acids, L-glutamine, and L-glycine. These broths should be consumed liberally at all stages of recovery. Your health and wellbeing depend on the digestion and absorption of key nutrients from the diet and is affected by lifestyle choices. Ensure you are making your gut health a priority and see how it can improve not only your digestive health but your overall health and wellbeing too.

常见问题

How can I start improving my gut health?

To begin improving your gut health, focus on removing irritating elements from your diet while incorporating supportive essential digestive components like enzymes betaine hydrochloric acid. Additionally, prioritise the intake of pre and probiotics, and consider supplementing with postbiotics or nutrients such as L-glutamine and zinc support the repair of the gut lining.

What are effective ways to restore microbial balance in the gut?

Effective ways to restore microbial balance in the gut involve implementing a regimen that includes the removal of irritating elements from the diet, replenishing essential digestive components, and incorporating fermented foods support a healthy balance of gut bacteria.

TAPSPP2023

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