Darrick Robles Did you know that up to 80% of your immune system is in the gut? With a few simple lifestyle changes, you can optimize your intestinal flora, strengthen your immune system and increase your well-being.
2 kg of bacteria in a healthy intestine
Trillions of tiny microorganisms, mostly bacteria, live in the gut. They make up up to 2 kg of our body weight. The intestinal microbiome is essential for our health: it is very closely linked to the immune system, which protects us from diseases and disorders. In other words, a balanced gut flora helps the body prevent infections.
The connection between the gut and the immune system
A thin cell wall in the gut serves as a barrier between what stays in the gut and what enters the bloodstream. Behind this wall are cells associated with the immune system. You can see what is in the intestines at any time. When you get sick, the immune system triggers an immune response to help the body recover – the cells behind the gut wall are part of this process.
In general, the microbiome of the intestine has an enormous influence on our well-being. For example, the bacteria break down indigestible toxins from food and drugs. At the same time, they produce important vitamins and other substances that are essential for a functioning hormone and nervous system, such as serotonin, a neurotransmitter that regulates the sleep-wake cycle, appetite and mood, among other things.
Poor diet , prolonged stress or treatment with antibiotics can negatively affect the intestinal flora. Discomfort and illness can be the result.
6 ways to a thriving intestinal flora
You have a large part of your intestinal health in your own hands or rather in your mouth – what and how you eat has a decisive influence on the balance in your intestines and thus also on your immune system. The following applies: Every intestinal flora is unique, the composition of the bacteria varies from person to person. However, the following advice is good for practically every microbiome.
1. Eat fermented foods. These include e.g. B. Sauerkraut, yoghurt and kefir as well as kimchi and kombucha. They contain lactic acid bacteria that inhibit and kill unwanted bacteria. In addition, they increase the absorption of various important vitamins and minerals.
2. Get prebiotic fiber. They are essential as they feed and encourage healthy bacteria to grow. Good sources include fruits and vegetables (such as asparagus, onions, garlic, and tomatoes) as well as whole grains and legumes.
3. Eat a rainbow. It’s the antioxidants that make strawberries red, carrots orange and broccoli green. They help reduce inflammation in the body. In addition, the fiber contained in fruit and vegetables makes it easier for food to be transported through the intestines.
4. Move. On a purely mechanical level, sport and exercise help to stimulate intestinal activity. This increases physical and mental well-being. You can read more about the health benefits of physical activity in our article Exercise instead of stress .
5. Avoid heavily processed foods. Refined carbs, high sugar foods, and fried foods are just about the unhealthiest thing you can eat. This diet can significantly disrupt the delicate balance of bacteria in the gut.
6. Chew thoroughly. As they say? Well chewed is half digested. Digestion begins in the mouth: enzymes in the saliva break down the food pulp, which benefits the intestinal bacteria. So take the time to enjoy your food mindfully and chew it thoroughly.
Fast help for intestinal problems
Intestinal problems are widespread and should be clarified by a doctor. If you have constipation , diarrhea or hemorrhoids , you can turn to Med-Healths with confidence. Our doctors will help you to find the cause and, if necessary, prescribe a suitable medication for your symptoms.
