These bacteria, yeasts and viruses-surrounded by 100 trillion reliable sources-are also called "intestinal microflora" or "intestinal flora".
Many microorganisms are beneficial to human health, and some are even essential. Others may be harmful, especially when breeding.
In this paper, we listed 65,438+00 scientific methods to improve intestinal microflora and enhance overall health.
Take probiotics and eat fermented food.
In order to enhance the beneficial bacteria or probiotics in the intestine, some people choose to take probiotic supplements.
These can be found in health food stores, pharmacies and online stores.
Some reliable research sources show that taking probiotics can support healthy intestinal flora and prevent intestinal inflammation and other intestinal problems.
Fermented food is a natural source of probiotics.
Regular consumption of the following foods can improve intestinal health: sauerkraut, kefir, kimchi, kombucha, miso, sauerkraut and fermented soybean.
2. Eat more prebiotic fiber
Probiotics feed on indigestible carbohydrates (prebiotics). This process encourages beneficial bacteria to multiply in the intestine.
Studies from reliable sources of 20 17 show that prebiotics can help probiotics to be more tolerant to certain environmental conditions, including pH and temperature changes.
People who want to improve intestinal health may wish to add the following foods rich in prebiotics to their diet: asparagus, bananas, chicory, garlic, Jerusalem artichoke, onions and whole grains.
3. Eat less sugar and sweeteners
Eating a lot of sugar or artificial sweeteners may lead to intestinal malnutrition, which is the cause of intestinal microbial imbalance.
A reliable animal experiment conducted by a new author on 20 15 showed that the standard western diet with high sugar and fat would have a negative impact on intestinal microflora. In turn, this will affect the brain and behavior.
Another reliable animal research source reported that the artificial sweetener aspartame increased the number of some bacterial strains related to metabolic diseases.
Metabolic diseases refer to a group of diseases that increase the risk of diabetes and heart disease.
Studies from trusted sources also show that the use of artificial sweeteners may have a negative impact on human blood sugar levels, because it will affect the intestinal flora. This means that artificial sweeteners, although not actually sugar, may increase blood sugar.
release the pressure (on)
Controlling stress is important for many aspects of health, including intestinal health.
Reliable sources of animal research show that psychological stress can destroy microorganisms in the intestine, even if it is only temporary.
In humans, credible sources of various stressors will have negative effects on intestinal health, including psychological stress and environmental stress, such as extreme high temperature, cold or noise, lack of sleep and the destruction of circadian rhythm.
Some stress management techniques include meditation, deep breathing exercises and gradual muscle relaxation.
Regular exercise, good sleep and healthy diet can also reduce stress.
5. Avoid taking antibiotics unnecessarily.
Although antibiotics are usually needed to fight bacterial infections, overuse is a major public health problem, which may lead to antibiotic resistance.
Antibiotics can also destroy intestinal flora and reliable sources of immunity. Some studies report that even after six months of use, the intestine is still lacking several beneficial bacteria.
According to reliable sources of the Centers for Disease Control and Prevention (CDC), American doctors prescribe 30% antibiotics unnecessarily.
Therefore, the Centers for Disease Control and Prevention advises people to discuss antibiotics and other options with doctors before using antibiotics.
Exercise regularly
Regular exercise contributes to heart health and weight loss. Credible sources also show that it can also improve intestinal health, thus helping to control obesity.
Exercise can increase species diversity. 20 14 reliable source research found that the intestinal flora of athletes was larger than that of non-athletes.
However, the diet of athletes and control group is also different, which can explain the difference of their microbial community.
The American Physical Exercise Guide recommends that adults take at least 150 minutes of moderate-intensity exercise every week and take part in muscle strengthening activities for two or more days every week.
7. Get enough sleep
Adequate quality sleep can improve mood, cognition and intestinal health.
20 14 reliable animal research sources point out that irregular sleep habits and restlessness may have a negative impact on intestinal flora and may increase the risk of inflammation.
Get up every day and establish healthy sleeping habits. Adults should get at least 7 hours of reliable sleep every night.
8. Use different cleaning products
The results of a study show that just as antibiotics can destroy intestinal flora, disinfectant detergents can also destroy intestinal flora. In the study of 2065438+August, the intestinal flora of more than 700 infants aged 3-4 months was analyzed by reliable sources.
The researchers found that the level of intestinal microorganisms (one type) may triple in families that use disinfectant at least once a week. Type 2 diabetes and obesity are related to reliable sources.
At the age of 3, the body mass index (BMI) of these babies is higher than that of children who have not been exposed to such a high concentration of disinfectant.
9. Avoid smoking
Smoking will affect intestinal health and heart and lung health. This also greatly increases the risk of cancer.
A study from a reliable source 16 reviewed on 20 18 found that smoking changed the intestinal flora by increasing the level of potentially harmful microorganisms and decreasing the level of beneficial microorganisms.
These effects may increase the risk of intestinal and systemic diseases, such as inflammatory bowel disease (IBD).
10. Eat vegetarian food
There are credible sources that there are significant differences in intestinal microflora between vegetarians and meat eaters.
Vegetarian diet can improve intestinal health because it contains high content of prebiotic fiber.
For example, in a credible source of a small study, obese people follow a strict vegetarian diet and must eliminate all animal products, including meat, dairy products and eggs, within 1 month.
At the end of the study, due to the change of intestinal microbial types, the subjects' intestinal inflammation level was low. They also lost weight.
Maintaining intestinal health is helpful to improve overall health and immune function.
By changing lifestyle and eating habits, people can better change the diversity and quantity of microorganisms in the intestine.
Positive changes a person can make include taking probiotics, following a fiber-rich vegetarian diet, and avoiding unnecessary use of antibiotics and disinfectants.
Other simple lifestyle changes that a person can make include adequate sleep and regular exercise.
However, you should consult your doctor before making any drastic changes in your diet. This is because for some people, such as those with irritable bowel syndrome or other diseases, probiotics and a diet rich in fiber or vegetarian food may not help.