Everything we know about nutrition and weight loss is caused by bacteria. It's not some foreign infection, but – rather – the small bugs that live inside your body. And the most promising part of all of this: Understanding how foods affect your bowel could be the best weight loss trick you've ever tried.
Take a small example: Do you find that you are always craving sweet or are not satisfied after eating? It could be the call of your microbe – the army of microorganisms living inside your digestive system. These tiny bugs fight to control your thoughts from a "second brain" in your bowel. And we are not talking about impulses caused by the feeling of hanging.
Dive into the survey (even young) and start to see interesting patterns like:
How is all this possible? There are 10 times more bacteria living in your digestive system than there are cells in your entire body.
There are 10 times more bacteria that live in your digestive system than there are cells in your entire body.
As a result, your body makes alliances and enjoys a symbiotic (this is science-talk about "win-win") relationship with the majority of organisms within your microbiome. Bacteria of the gut help digestion and produce even an important nutrient, Vitamin K2 (think of cardiovascular and bone health).
But not all of these bugs are so eager to become friends. There is such a thing as the "bad" bacteria of the bowel. Even "good" can trigger and become harmful when things like antibiotics, illness, anxiety, poor eating habits or other lifestyle factors are stirring your digestive ecosystem. (Yup, basically live life is all it takes.) That's when things can get rough, and why one of the largest areas of research is trying to figure out the relationship between your microbiome and medical issues like inflammatory bowel disease IBD), obesity, and perhaps even cancer.
So how do you make sense of all buzz germs? We know it is important, but there are many misinformations that swirl around and too many claims that we can not yet support (time will tell you why we need more research). While "solutions" like probiotics may be useful for some – and it's definitely good, in general – there are many other affordable (and less expensive) things you can do to keep your germicide healthy.
Microbiome 101: Simplification of Science
We will be honest, anything about the health of the bowel can be done a little very confusing, so it's best to think in great terms: what it is, why it matters, and what you can do about it.
Yours germicide is collecting all the microbes and microorganisms that flood your body.
There are unique groups of microorganisms that live in many different areas of your body – your skin, mouth and digestive system, to name a few. The intestinal microbe (the microbiotic) hosts millions of unique bacteria. Experts believe that having a wide range of different bacteria in your body is beneficial to your health (researchers are now trying to understand what role they play in everything from your immune function to the metabolism and absorption of macronutrient material, even your mood).
Diversity is a good thing. And research suggestions that the existence of a less diversified bowel bacterium may be linked to health issues such as irritable bowel disease, cancer and obesity. While many questions about how and why they still exist, there is enough relationship that scientists are trying to figure out how to better treat your bowel bacteria.
A healthier germicide: Probiotics and prebiotics
Probiotics are useful bacteria in your bowel. Think of them as adding back-up troops when your first line is a little weak. Probiotics can be found in fermented foods such as yoghurt and cabbage, and beverages such as kefir and kombucha. Beneficial probiotic bacteria provide numerous health benefits such as enhanced immune function, better digestion, microbial infection barriers and much more.
Prebiotics, Meanwhile, it is the food that feeds the germs already in your body. And there is a growing awareness that they are also important because they affect bacteria in your digestive system in such a way as to improve your well-being and health. Basically, you help the bugs (by feeding them), and the bugs help you (protecting you from bad bugs, keeping the inflammation down and so on).
Just because this is not fully understood, but prebiotics are carbohydrates that resist digestion in the small intestine. They reach your colon intact, where they end up kneaded by the bacteria there. This can displace the gut flora in a positive way.
Some common foods that have prebiotic effects include bananas, whole wheat, garlic, leeks and onions.
How your microbe affects
Remember how we refer to a "second brain"? This is where the germicide is becoming more and more interesting for your overall health goals. The intestinal-brain axis is a two-way communication line within your body between the brain and the intestine (at least make the name easy to remember).
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Two patterns show a brain on the left and the digestive system on the right. The two affect each other a lot.
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Everyone can influence the other – for better or worse. When your bowel bacteria are out of order, signals that are transmitted back to your brain can cause or aggravate anxiety or mood disorders, including depression. And anxiety – you know, what you feel when you have upcoming deadlines or worries about paying bills – can negatively affect the microbial bowel and move it in a less favorable direction
Bowel dilation describes what happens when you have an imbalance of bowel bacteria that favor pathogenic (potentially harmful) microorganisms. This type of imbalance is associated with many different problems, including digestive disorders such as inflammatory bowel disease (IBD), ulcerative colitis and Crohn's disease. These can be manifested in many different ways, from continuous abdominal pain or diarrhea, fatigue or weight loss. Some skin problems such as rosacea may potentially be associated with bowel health problems. These types of medical issues will be much easier to notice, so do not forget or believe that people who want to sell you expensive supplements or cleansers. As always, if you are worried about a medical condition, see a doctor and the problem has been diagnosed.
While today's research is developing and learning about the many roles that bacteria play in our bodies, here are some of the things we know – and what you can do about it.
How your body processes calories and nutrients: There are increasing indications that bowel bacteria affect what you can remove from your food, both in terms of the total number of calories consumed and the nutrients you are taking – and even by determining the amount of food that you eat do you want to eat.
There are a number of complicated mechanisms that make it possible, so here is an example of how your microbial affects the energy balance: Bowel bacteria break down previously uninterrupted carbohydrates called polysaccharides into smaller pieces known as short chain fatty acids SCFAs). When your body's somatic cells feel an increase in SCFAs, they release a hormone called leptin, which basically sends a signal to the brain that says, "We are full, thanks, you can get rid of nachos." This is a good thing. But, if you do not release enough SCFA because of a break in your germicide, then the opposite can happen to you too never I feel full.
This is part of the reason why some researchers believe there is a strong link between bowel condition and obesity. There are even some studies that show that obese and non-obese people have different levels of bacteria. (It is worth noting, however, that nobody suggests that your microbe is the only factor that causes obesity.) Diet and exercise, and of course also affect healthy and unhealthy bacteria in your body.
Which foods do you want to eat: While most people spark their desires in the power of the will (this is something that has repeatedly been proven to be wrong), many researchers now believe that your bowel bacteria may manipulate you "like miniature puppets" to get what they want .
There is an internal battle in your microbe where various bacteria in your digestive system are constantly competing for resources (food). Here's where they are crazy: these bacteria can create cravings for food or create feelings of dissatisfaction that can be relieved by consuming the food that benefits them. And it can work for good or bad. Your body may tell you to eat more protein (yay!) Or it can push you for endless amounts of sugar (aw shit!). There are four main mechanisms that play a role in this ongoing battle:
- Microbes (just a fancy name for bacteria in your stomach) could change your taste receptors, making certain foods taste better. (And no, they do not work to make you broccoli. Bad news bugs thrive in bad fuel sources such as those with high sugar content.)
- Microbes could release toxins that can affect mood negatively, which may make you want to eat.
- Microbes could affect whether or not you find some rewarding foods. (This happens by affecting an important part of the endocrine system known as the hypothalamic-pituitary-adrenal axis.)
- The microbes could "understand" the lung nerve, which is an important signaling pathway within the body.
Your immune system: Bowel bacteria can help your immune system by preventing potentially harmful pathogens from entering the digestive tract. You can think of good bacteria as bouncers that create plush ropes along the walls of your intestines. They will not let the bad bacteria ruin the party. This helps protect the intestines from inflammation and prevents pathogenic bacteria from colony formation.
What is "good" or "bad" for bowel health?
Colonization and growth of bowel bacteria began your birth and continues to evolve throughout your life. Some of the things that can adversely affect microbial diversity in your bowel include:
Antibiotics. Let's be clear: We do not support antibiotics. They can be potentially surviving drugs that have absolutely time and space to use. Antibiotics, however, kill indiscriminately the germs in your body, which can lead to a bowel disorder that you need to work to balance and improve. Takeaway: Save antibiotics when you're really sick. (But when a doctor says to take them, take them.)
Stress. Stress comes in many shapes and forms, but basically stress is something that removes your body from homeostasis or balance. This stress can be psychological (anxiety, anxiety), physical (sleep deprivation is normal stress that can adversely affect your bowel bacteria), social (feeling like a "loser"). All of these can disrupt the composition, diversity and number of microorganisms in your digestive tract.
(Too Many) Processed Foods. A high-sugar diet high in fat feeds pathogenic bacteria into the intestine. Note that the food some sugar or processed food here or there, is no problem (we discussed the excessive fear of sugar). It is problematic when you eat too many of them, combined with very few fibers – and most Americans get much less than the recommended 25 grams of fiber a day.
Diet foods that have a high content of processed foods and have a low fiber content have been shown to cause hives in gut microorganisms in mice. Obviously, mice are not human, but similar results occurred quite regularly so that Dr. Justin Sonnenburg, an associate professor of microbiology at Stanford University, simply says: "It is now obvious that everyone should eat more fiber."
Can you test your microbe?
Where there is a health problem, you can usually find a business that offers a solution. This is not necessarily bad (we all need treatment for problems), but sometimes business interests come before practical applications. In other words: people are happy to sell you something based theory and not proof.
There are many new tests that claim to give you a picture of your germicide (most involve sending your poop to a lab, so do not be surprised when this is the request). The problem: you will provide more (very necessary) data to science … but it will not Really aid you get more answers.
As stated in a recent New York Times article (which we strongly recommend), here are some important approaches to the great limitations of personalized microbial testing:
- "Not Ready for Primary Time" (referring to personalized microbiome tests) -Dr. Rashmi Sinha, senior researcher at the National Cancer Institute
- "You'll get a huge amount of data that's virtually incomprehensible," -Dr. Martin J. Blaser, director of the Human Microbiome program at New York University, added, "There are people who will be very happy to get your money and tell you that they can interpret it."
- "What you can do with information right now is limited, it's a science project, not a diagnostic test." – Dr. Rob Knight, Director of the Microbial Innovation Center at the University of California, San Diego
Μετάφραση: γνωρίζουμε ότι το μικροβιοκτόνο είναι σημαντικό, αλλά ερμηνεύοντας το μικροβιοκτόνο σας, γνωρίζοντας τι θα έχει ή δεν θα έχει και θα επηρεάσει και πως οι αλλαγές αυτές θα βοηθήσουν την υγεία σας να διερευνηθεί.
Ενώ αυτό δεν σας βοηθά να καταλάβετε εάν έχετε υγιή (ή ανθυγιεινό μικροβιοκτόνο), καλό είναι να ξέρετε ότι εάν ξοδεύετε τα χρήματά σας σε οποιαδήποτε "υπηρεσία microbiome" δεν είναι πιθανό η καλύτερη χρήση χρημάτων. Η αξία από αυτές τις δοκιμές θα έρθει με το χρόνο και μεγαλύτερη σαφήνεια και κατανόηση. Αλλά αυτό δεν σημαίνει ότι δεν μπορείτε να βελτιώσετε το μικρόβιο σας.
Πώς μπορείτε να βελτιώσετε την υγεία του εντέρου σας
Τα καλά νέα είναι ότι πολλές βασικές πρακτικές που είναι καλές για το σώμα σας είναι επίσης καλές για την υγεία του εντέρου σας. Ενώ δεν μπορείτε να αξιολογήσετε απευθείας αυτές τις αλλαγές, υπάρχουν αρκετά στοιχεία που υποδηλώνουν ότι οι παρακάτω συστάσεις είναι καλές γενικές πρακτικές για ένα υγιές μικροβιοκτόνο.
- Τρώτε περισσότερες ίνες. Δεν προσπαθούμε να νικήσουμε ένα νεκρό άλογο, αλλά οι υδατάνθρακες και οι ίνες είναι οι σημαντικότερες πηγές ενέργειας για τα ευεργετικά βακτήρια που ζουν στο παχύ έντερο. Η ζύμωση των υδατανθράκων και των ινών στο πεπτικό σας σύστημα βοηθά στη μείωση του pH του και συνεπώς συμβάλλει στον περιορισμό των κακών βακτηριδίων. Έτσι θα κάνατε καλά να καταναλώνετε περισσότερες τροφές πλούσιες σε φυτικές ίνες όπως:
- Φρούτα όπως τα σμέουρα (8 γραμμάρια ίνας ανά φλιτζάνι), μήλα (4,4 γραμμάρια ανά μεσαίο τεμάχιο), μπανάνες (3,1 γραμμάρια), πορτοκάλια (3,1 γραμμάρια) και φράουλες (3,0 γραμμάρια ανά φλιτζάνι)
- Λαχανικά όπως τα μπιζέλια (8.1 γραμμάρια ίνας ανά φλιτζάνι), το μπρόκολο (5.1 γραμμάρια). Λάχανα Βρυξελλών (4.4 γραμμάρια), καλαμπόκι (3.6 γραμμάρια) ή ψητή πατάτα (2.9 γραμμάρια)
- Κόκκοι όπως κριθάρι (6 γραμμάρια ανά φλιτζάνι), βρώμη (4 γραμμάρια) ή καστανό ρύζι (3,5 γραμμάρια). Το σπαγγέτι ολικής αλέσεως έχει 6.3 γραμμάρια ινών.
- Φασόλια, αν είναι μαύρο, νεφρό, pinto, ή εσείς-name-it, είναι λαμπρές πηγές ινών. Ένα φλιτζάνι οποιουδήποτε από αυτά θα σας δώσει μια διψήφια δόση ινών.
- ΞΗΡΟΙ ΚΑΡΠΟΙ, ειδικά αμύγδαλα (3,5 γραμμάρια ανά ουγγιά ή περίπου 23 ξηροί καρποί), φιστίκια (2,9 γραμμάρια) και πεκάν (2,7 γραμμάρια).
- Μαγειρέψτε περισσότερο στο σπίτι. Οι έρευνες δείχνουν ότι τα τρόφιμα που καταναλώνονται μακριά από το σπίτι τείνουν να έχουν λιγότερες ίνες σε μια θερμιδική βάση. Πατώντας για χρόνο; Αυτή η προσέγγιση στο γεύμα προετοιμασία μπορεί να σας βοηθήσει να απλοποιήσετε τα πράγματα και να κάνετε περισσότερα γίνεται σε λιγότερο χρόνο.
- Τρώτε ζυμωμένα τρόφιμα που περιέχουν προβιοτικά βακτήρια, όπως γιαούρτι, κεφίρ, λάχανο λάχανο ή kimchi.
- Στόχος για 7-9 ώρες ύπνου. Έχετε πρόβλημα με τον ύπνο; Ακολουθούν μερικές μη προφανείς λύσεις που ίσως θέλετε να δοκιμάσετε.
- Προσπαθήστε να ελέγξετε τα επίπεδα στρες. (Προφανώς, ευκολότερο είπε παρά γίνει, αλλά κάτι σαν διαλογισμό ή περιοδικό μπορεί να βοηθήσει.)
Η εξαπάτηση της κοιλιάς του σιταριού: Κατανόηση του σιταριού, της ινσουλίνης και της απώλειας λίπους
Υγιεινό λίπος: Ποια τρόφιμα θα έπρεπε πραγματικά να φάτε;
Τα τρόφιμα που καταπολεμούν την φλεγμονή