Good Lifestyle

Your intestine has an incredible amount of control over your overall health. But it can be a little confusing to understand why.

"The intestine is another name for the GI or the gastrointestinal tract. All organs that make up the GUT play a role indigestion, "saysBrooke Glazer, RDN, nutrition consultant forRSP Nutrition. "We have a lota thousand billion Microorganisms-bacteria, mushrooms, yeasts, parasites, viruses - who live in and on our body. Collectively, it's called microbiome. "

Most of our microbiome actually lives in the colon and weighs the equivalent of 2-3 pounds. (Unlike yourbig belly, they are books that younotwant to lose.)

"TheGUT Microbiome Contains a mix of good and bad bacteria that contributes to many important roles in our body: protects against dangerous bacteria, regulates metabolism, AIDS to digestion, creates vitamins, manages hormone levels and has the levels of hormones and has Toxins, "says Glazer.

So, it is completely meaning that when your health is not well, it affects many parts of our body. Here are 12 signs and symptoms that your incentive needs help and repair it, according to experts. Read on, and for more weight on how to lose weight and repair your intestine, you will not want to miss13 foods that cause digestive problems.

"Your diet can be low in fiber that can help constipation and bloating," saysKeri Gans, MS, RDN, CDN, author ofThe little change of change.

How to improve it: "I would suggest gradually increasing its consumption ofhigh fiber foods, like fruits, vegetables, whole grains 100% and legumes, as well asDrink more water"Said Gans". A gradual increase is recommended because some people are subject to bloating as their body adapts to higher fiber intakes. Also incorporating a daily type of activity to move your body plus can also help. "

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"Chronic gi discomfort as abdominal pain, bloating, gas, diarrhea, constipation, stomach burns, nausea are often indicators of the health of compromised intestines. It is estimated that 10 to 20% Americans are suffering from a form of chronic gioff discomfort - while this is not uncommon, it is not normal, "says Glazer.

How to improve it: CommonIrritant gi Include high levels of fat, french fries, caffeine, alcohol, carbonation, gum, dairy products, gluten, artificial sweeteners.

"It's very helpful to get to know your body and learn which of these foods (if any) make your body well or not so good. If you suspect that one of these foods is the culprit for you, I You recommend cutting and seeing if you feel better, "says Glazer.

"It could be a sign that you could have intolerance," saysMike GorskiRD, registered dietitian and owner ofMG FITLIFE.

How to improve it: "I always say, your body will tell you more about you that you do not think it should just be ready to be ready to listen. Too many people ignore the signs of their own body that something does not rest well, "says Gorski. "If you are always swollen or Gassy after eating a meal, try to find the common denominator in these meals and cut it for two weeks. Some currents are gluten, dairy products and soy."

"If you do not get a good night's sleep, wake up to feel non-repavated or fighting with nocturnal awakens, this could report incentives," saysDavid Gozal®, Sleep Medicine Doctor at the University of Missouri School of Medicine.

How to improve it: "Eat more fibers in your diet, consume more food products containing probiotics, get regular exercises, avoid alcohol and avoid fat or sweet foods, "says Dr. Gozal.

"This could be a sign of a" gut "that refers to an unhealthy unknown liner where there are gaps between cells allowing partially digested foods, toxins and bugs to penetrate into the tissues below. This can trigger inflammation and changes in intestinal bacteria, "saysJonathan Valdez, RDN, Owner ofNutrition Genki and media spokesman forAcademy of Nutrition and Dietetics of New York. "This increased intestinal permeability plays a role in gastrointestinal conditions such as celiac disease, Crohn's disease and irritable intestine syndrome."

How to improve it:"Remove foods that can be inflammatory and promote changes in intestine bacteria including alcohol, processed foods (too low fiber, high sugar, high saturated fat), certain drugs and foods that cause allergies. Allergies or sensitivities, "said Valdez. "Add foods that are nutritious, unprocessed, and anti-inflammatory to help rebuild the intestinal flora. You may need to consider aFodmap low diet After talking with a specialist of IM as well. »

The intestine is in constant communication with our brain and microbiome plays a vital role in your mental health and how you react to stress, "saysAlicia A. Romano, MS, RD, LDN, CNSC, Dietitian and spokesperson for the Academy of Nutrition and Dietetics. "The food affects the way you feel, which manifests itself in your mood. While mood disorders are not regulated only by the health of the intestine, it is certainly a factor! If you are dealing with new mood swings or increased anxiety, you can tune your power and lifestyle and how it can be affected to a deeper level. "

How to improve it: First of all, always looking for professional advice if you do business with depressed mood, anxiety or other chronic problems to your mental health "says Romano. Some tips: Get sufficient sleep (at least 7 hours of repair sleep per night), adequate hydration (8 to 10 glasses of 8 ounces of water or ungnified decaffeinated liquids per day), engage in stress management (This may require additional support!), And the healthy and exercise movement ".

"It is known that antibiotics change our intestinal microbiome and can endanger us for nutrient deficiencies. When you have a bacterial infection and prescribes a dose of antibiotics, antibiotics are not specific enough to target only bad bacteria, and the price of extremities antibiotics by erasing good bacteria as well ", says Glazer.

How to improve it: Probiotics! "Probiotics are living microorganisms present in fermented foods and they are great because they provide more good bacteria for your intestine. I always say that it is better to get probiotics in food because fermented foods have greater bacterial diversity, "says Glazer. "I recommend having 2 tablespoons fermented food like Kimchi or sauerkraut a day and like everything else, it is good to vary the types of fermented foods you eat. »

"Your stomach and esophagus are part of your digestive tract, and you can be too much of an acidic environment," says Gorski.

How to improve it: "Maybe you eat too fast, we all do! Take your time between two bites. Chew your food. Put your fork between each bite, "said Gorski. "Some foods that can specifically trigger acid reflux are coffee, chocolate, alcohol, fatty foods, sugary food all highly transformed funny things. But you have to ask yourself, "Is it the value of pressure juice? And in this case, the juice is a miserable pain in the chest after eating that makes something unbearable ".

"Microbes gut help produce metabolites such as biliary acids and short chain fatty acids (GACC) that influence key intermediaries of the serotonin pathway. Serotonin tightens the blood vessels and brings sleep and is also involved in temperature control. He also plays a role in intestinal motility, bone metabolism, and immune reaction, "says Valdez. "About 95% of serotonin resides the intestine. The production of serotonin may ineffective cause sleep and mood disorders. »

How to improve it: "Consume fibers, fruits and vegetables that promote the diversity of microflora. The consumption of prebiotics and probiotics help to increase the SCFA production that helps produce serotonin, "explains Valdez. "Consume food-based and herbal foods are algae, spinach, cress, pumpkin leaves, and fungi that serve as a precursor for the production of serotonin. »

"Gas and bloating may be difficult to treat, especially if another diagnosis is imminent. For intermittent gas and bloating, I advise you to try the following stuff that can help reduce air intake, support good digestion and reducing potential irritants, "says Romano. "For many, persistent gas can be a sign of a functional gastrointestinal disorder like GRO or IBS and would be better evaluated and treated with a GI and dietitian doctor. »

How to improve it:"A couple tips includes slowdown when the consumption of eating. Reduce soft drinks and chewing gum, and consider reducing known gastric irritants: garlic, chocolate, alcohol, spicy food, fatty foods Fat and large portions are all associated with reflux and upper GI, "says Romano. "You can also consider reducing the part ofHighly Gassy Foods In one session or during a day, this can include beans, cauliflower, artichokes, Brussels sprouts, etc. I would suggest keeping a log of food and the GI symptom to evaluate potential foods that can trigger these symptoms. "

The GUT microbiome plays a role in strengthening your immunity. A bad immune response can be a sign of unhealthy intestine. "A study have shown that those with lower levels of intestinal bacteria (caused by antibiotic intake) have shown an immune response below an influenza vaccine compared to a group that had normal intestinal bacteria, "according to Valdez.

How to improve it: "By bacterio-oral therapy or a well-balanced diet withprobiotic foods As yogurt, kimchi and other fermented foods, "says Valdez". Oral bacteriotherapy includes the use of beneficial strains of lactic acid bacteria, such as lactobacillus and bifidobacteria to restore the intestinal scale. A well-balanced diet includes a varied diet, with the inclusion of food fiber and fermented milk. This can help stimulate the immune system and increased resistance to infection. "

"In the case of diarrhea, we are dealing with the speed at which the food moves through the GI tract. For diarrhea: the food moves quickly through the GI tract, coming out of our body in a liquid form, sometimes With undigested food, "said Romano. "Foods we eat, changes in our schedules, stress levels, hydration and fiber consumption, all have an influence on how our stools passes."

How to improve it: Link it. "Try to addSOURCES OF SOLUBLE FIBERSThese fibers that reabbate water in the small intestine giving a stool shape, "explains Romano. Soluble fiber sources include oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.Limit high sugar foodsand large amounts of fluids with meals. Avoid engaging yourself in the exercise or many movements immediately after meals, as this will make food more quickly than foods pass more quickly through the leaflet of the GI. For more ways to improve your health, read these 25 the worst habits for your digestion .