How to judge whether your intestines are healthy?
How can we judge whether our intestines are healthy and functioning normally? In fact, one of the easiest ways to pay attention to the digestive system and overall health is to pay attention to the quality and frequency of defecation.
This may sound disgusting and is usually considered taboo, but this topic is very important. The shape, size, color, texture and smell of feces can help you judge the health of digestive system, so that you can correct the problem through dietary intervention and/or medical intervention when necessary.
It is also important to consider the overall physical and mental feelings, any potential discomfort or health problems, and the overall energy level.
According to the type of food we eat, a meal should leave our stomach after 2-5 hours. This range is very wide, but each person's serving size may be different, and foods with high fat content take longer to digest in the stomach. Once in the small intestine, food will travel on the surface of villi and microvilli for several hours. The nutrients in food determine the length, intensity and type of contraction caused by intestinal decomposition of food. Similarly, if the fat content in the food is high, the uterine contraction will inevitably last for a long time, and this process may take 3- 10 hour.
After almost all the food residues enter the large intestine, the small intestine will still contract between meals or during sleep to remove any possible "leftovers". Once food enters the large intestine, the large intestine begins to contract, which eventually leads to the stretching of the rectum, making you want to go to the toilet. Some people begin to contract their large intestine as soon as they eat. Everyone is different.
Normal digestion should not cause pain or bloating. Sometimes my stomach growls and shrinks violently when I am hungry, which is normal. Our small intestine, large intestine and rectum also purr, but their sounds should be quieter and generally difficult to hear.
In fact, your feces can tell you how the digestive tract works, and it can also tell you important clues about parenteral health problems, such as nervous system diseases and autoimmune diseases. For many people, defecation is an unpleasant experience, from diarrhea to constipation, which is quite embarrassing but not normal.
About 75% of feces is water, and the remaining 25% is composed of exfoliated intestinal epithelial cells, mucus, food residues and bacteria. If your gastrointestinal tract works normally, then those food scraps should have no nutritional value. In other words, feces should be garbage that the body no longer needs. Like other garbage, it should be discharged frequently. Normal and healthy defecation is one to three times a day.
The hardness, size and shape of feces can tell you a lot about the health of your digestive system. The ideal defecation should be smooth s-shaped and then sink into the toilet; It should be soft and easy to drain. In a few minutes, you can excrete healthy and soft feces effortlessly.
Another normal side effect of the final stage of digestion is farting. Farting is good for health. When intestinal bacteria digest food residues in the intestine, they will produce gas and must be discharged. Normal people fart 10- 18 times a day, which is a manifestation of the normal operation of the intestine. On the contrary, farting too much and stinking may indicate intestinal abnormalities.
What do you mean by unhealthy intestines?
Under normal circumstances, we occasionally have hiccups and other problems. Most of the time, this is nothing to make a fuss about. When we travel or eat too much, we may occasionally have various intestinal problems, which does not matter. However, when these intestinal problems become the norm, there is a problem.
Other indicators of intestinal health are also manifested outside the gastrointestinal tract. Autoimmune diseases, mental health problems, skin problems and vitamin deficiency all originate from the intestinal tract, especially the health of intestinal wall and intestinal bacteria.
1, abnormal digestion
One of the best indicators to judge whether the digestive system is abnormal is whether the problem recurs. Long-term, persistent or repeated deviation from normal digestion requires attention.
During holidays or other overindulgence, many of us may have abdominal distension or flatulence, but these problems should not become the norm. Abdominal distension can lead to obvious abdominal swelling, which is usually the response of the intestine to what we eat. Sometimes it may just be because we eat too much, but sometimes it is caused by a certain food. High-fat foods take longer to decompose and stay in the digestive tract for a longer time, which will make people feel full.
Sometimes, abdominal distension is caused by too much gas in the digestive tract. About 50% of the gas in the digestive tract is the air we swallow. If we eat too fast or drink carbonated drinks, it will make the problem worse. Stress and anxiety can also cause people to breathe in extra air.
Some foods are more likely to cause bloating than others, such as excessive intake of beans, fructose and dairy products. And sometimes it's easy to bloat. Everyone has different tolerance to these foods. Some foods are nutritious and rich in dietary fiber beneficial to intestinal health, but not everyone can easily decompose these foods, at least not in large quantities. If you eat these foods and often have flatulence and bloating, then eat less. Drinking more water between meals can also help dietary fiber pass through the digestive tract and prevent bloating.
Excessive growth of bacteria in the small intestine can also lead to severe abdominal distension. The next time you feel so bloated that you can't button your pants, if you don't eat too much or some intolerant food, pay attention to what you ate at your last meal. Refined carbohydrates, such as white rice and white flour. It is usually the chief culprit of intestinal bacterial overgrowth and severe abdominal distension.
Gastric acid reflux is sometimes called heartburn. When the lower esophageal sphincter is not tightly closed, gastric acid will penetrate into the esophagus, causing burning sensation in the upper abdomen and chest. If this happens only occasionally, the problem is not big; However, persistent heartburn will erode the inner wall of esophagus, leading to other serious health problems.
Overeating, pregnancy, obesity and constipation can easily lead to gastric acid reflux, because the pressure of the stomach increases, so that the lower esophageal sphincter can not be closed normally. Some foods and substances can relax the lower esophageal sphincter, including high-fat foods, citrus fruits, garlic, onions, chocolate, caffeine and alcohol, and smoking. Although some of these foods are rich in nutrients, such as oranges and garlic, if you have acid reflux's problem, limiting their intake may relieve your symptoms. We usually think that acid reflux is caused by hyperacidity, but this may not be the case. Many times it may be caused by too little stomach acid. Interested parties can refer to: how to improve gastroesophageal reflux disease without drugs. )
When the intestine peristalsis, the gas and liquid in the intestine will flow with it, and it will make an intermittent purr, which is the bowel sound. Under normal circumstances, bowel sounds are low, weak and gentle, and it is difficult to hear. However, sometimes, they represent some more serious problems. Feces are usually watery during diarrhea, and bowel sounds tend to be louder, because more substances and gases quickly pass through the intestine. Occasionally diarrhea is not a big problem, but chronic diarrhea can lead to dehydration, nutrient loss and disease.
Some potential diseases will also reduce the body's ability to break down certain foods or absorb key nutrients, and also lead to excessive bowel sounds. If the food is not fully digested and absorbed and enters the large intestine, the bacteria in the intestine will ferment these substances and release gas to produce more liquid, which will stimulate contraction and lead to excessive bowel sounds. If bowel sounds are abnormal or damage your quality of life, please seek professional medical advice.
Many of us have different degrees of gastrointestinal problems, but most of us are embarrassed to talk about these problems openly. Remember, the substance discharged from anus is waste, which contains toxins and needs to be removed. If you defecate irregularly at least once a day, there is a problem. Temporary irregularity caused by travel or illness is an exception. If this happens for a long time, it should be taken seriously.
If you only defecate two or three times a week, it is probably constipation. You need to drink more water between meals and gradually increase your intake of dietary fiber. If you defecate more than five times a day and the stool is watery, then you have chronic diarrhea. Both of these conditions will cause irritation to your intestines, which will lead to serious health problems.
Constipation is also a problem, because it will cause you to defecate too hard. This will make the rectal tissue tense and lead to tearing, bleeding and vasodilation, which is hemorrhoids. Stimulation of colorectal tissue will make defecation uncomfortable or even difficult in the future. Constipation can make people feel that there is always a feeling of incomplete defecation, which means that your defecation is really incomplete.
In addition to the frequency and difficulty of defecation, we should also check the state of feces itself. If they float on the toilet surface, they may contain too much fat, which may indicate that your small intestine has problems in absorbing fat and other nutrients.
Healthy feces should be brown, and abnormal colors, such as bright red, grayish white or black feces, deserve attention. Bright red stool indicates bleeding near the end of digestive tract, such as hemorrhoids; Some drugs will make the feces grayish white, and cholestasis or bile not excreted into the intestine will also lead to intestinal bile deficiency; Black stool is generally caused by upper gastrointestinal bleeding. Of course, black feces may also be related to food, such as eating cuttlefish juice and bamboo charcoal powder. Don't worry about this situation. Generally, the original color will be restored after stopping eating this kind of food. If there is abnormal stool color, we should pay attention to it.
Another sign of unhealthy defecation is foul smell. This may be due to eating a lot of meat or something rich in protein. If you find that your feces are smelly, you can first recall whether you ate this food in your previous meal. If not, it may be a sign of intestinal problems.
If you find that the above-mentioned abnormal situations persist, you must pay attention to them, try to overcome the embarrassment and talk to professional medical staff.
2. Mental health problems
Whether the intestine is healthy or not, we should not only pay attention to the physiological symptoms of the intestine, but also evaluate the mental health. Because we know that the brain and the intestine are interlinked, and the mental state will affect the intestinal function, it is not surprising that the intestinal function will affect our mental health. Psychological problems such as stress, anxiety and inattention are all related to unhealthy intestines.
When we feel nervous or depressed, our brain sends signals to the whole body, including the gastrointestinal tract. Stress can affect intestinal contraction and gastric juice secretion, which may lead to nausea, intestinal pain and even inflammation, making you more susceptible to infection. All the symptoms of digestive system disorders we discussed earlier (acid regurgitation, abnormal defecation, excessive farting, abdominal distension, etc. ) will be caused or aggravated by stress.
Malnutrition will lead to too many harmful bacteria in the intestine, and it will also lead to mental symptoms or aggravate the original mental symptoms. The enteric nervous system may send signals to the brain, disrupting hormone levels, increasing stress, leading to anxiety and depression.
Relieving stress can actually improve gastrointestinal function and relieve negative symptoms; Similarly, choosing a healthy diet and lifestyle to promote intestinal health can reduce stress, anxiety and even more serious emotional disorders.
3. Lack of vitamins and minerals
Our small intestine is divided into three parts, each part is responsible for decomposing and absorbing different key nutrients that are vital to overall health: the duodenum is responsible for digesting fat and absorbing fat-soluble vitamins, such as vitamins A, D, E and K; Jejunum is responsible for 90% nutrient absorption of human body, including protein, water-soluble vitamins, carbohydrates and minerals; The ileum absorbs water, bile salts and vitamin B 12. It is difficult for a healthy small intestine to absorb nutrients. If our small intestine can't absorb nutrients normally, it will lead to vitamin deficiency, which will damage normal growth and development, the function of digestive system and nervous system and mental health.
We often discuss calcium and vitamin D together, because they affect bone health, and when ingested, they have the best effect in the body. Calcium helps to maintain bone health and strength, as well as muscle and nerve function. If you lack calcium, you may just feel tired and have no appetite, or you may experience more extreme symptoms, such as muscle spasm or abnormal heartbeat.
In the past 20 years, vitamin D deficiency has increased dramatically. Vitamin D is responsible for maintaining the health of bones, muscles, heart and immune system, so vitamin D deficiency is worrying. Nowadays, more and more studies have linked the deficiency of vitamin D with diseases such as diabetes and cancer.
Symptoms of vitamin D deficiency include fatigue, increased number and severity of infections, muscle pain and weakness, bone pain and osteomalacia. One of the best ways to get more vitamin D is to bask in the sun without sunscreen. Considering people's concerns about skin cancer, it is necessary to be moderately cautious. In addition, you can choose vitamin D fortified foods and supplements.
Potassium deficiency is common in people with unhealthy intestines. Potassium is necessary for the normal operation of some major organs, such as the kidney and heart. Kidney disease or irritable bowel syndrome can lead to long-term potassium deficiency. Symptoms of potassium deficiency include weight loss, muscle weakness, constipation and even irregular heartbeat.
Poor intestinal health can also hinder the absorption of iron. If there is not enough iron, the body cannot produce enough red blood cells to effectively deliver oxygen to the whole body. This condition is anemia. Anemia can make you feel exhausted and sleepy, and it can also lead to pale skin, sparse hair and dull complexion.
Vitamin B 12 is absorbed in the ileum of small intestine and large intestine, which is an indispensable vitamin for the sound function of nervous system. If the content of vitamin B 12 in the body is low, you may feel numb, dizzy, anemia, fatigue, inflammation or swelling of your tongue, memory loss, confusion and even hallucinations. Vitamin B 12 in nature is synthesized by microorganisms and usually exists only in animal products and supplements. Eating meat and eggs can improve the level of vitamin B 12 in the body. Human intestinal bacteria can also synthesize a part of vitamin B 12.
Magnesium deficiency is one of the rare deficiencies. However, if your intestines are abnormal, or you have other potential health problems that need medication, or you drink a lot of alcohol, you may become a victim of magnesium deficiency. Magnesium contributes to bone health and energy level. If the content of this mineral in your body is low, you will feel tired, weak, nauseous and even vomit. Extremely low magnesium content will lead to numbness, spasm, spasm, abnormal heartbeat, and even reduce the content of potassium and calcium.
The deficiency of vitamins and minerals usually comes from the intestine, which is directly related to the health status of intestinal microorganisms. The symptoms of vitamin and mineral deficiency mentioned above can help you check whether your intestines are healthy enough. Some symptoms of vitamin deficiency are similar to some diseases, while others are vague, such as fatigue. If you have these symptoms, you can do a test to confirm whether there is vitamin and mineral deficiency and rule out other health problems.
If you lack vitamins, you can use supplements to remedy them, but this should only be necessary in the short term. The best way is to relieve and promote intestinal health through a balanced diet.
4. Use of antibiotics
Anyone who has had a serious infection knows that antibiotics can really save lives. But note that antibiotics, as the name implies, are "anti-life". They are magical drugs used to kill pathogenic bacteria, but they also kill beneficial bacteria living in the intestines.
Our intestines are home to trillions of bacteria, which contribute to digestion, immunity and communication between intestines and brain. These bacteria are mutually beneficial to us, and the balance of intestinal flora is very important to maintain our physical and mental health. One thing is certain, antibiotics will upset this balance.
The death of a large number of beneficial bacteria in the intestine is the main side effect that the use of antibiotics has not been paid enough attention to. Under normal circumstances, harmful bacteria in the intestine are usually under the control of beneficial bacteria. When antibiotics are used to kill harmful bacteria, they also kill beneficial bacteria. At this time, harmful bacteria usually multiply in our intestines before the beneficial bacteria have a chance to catch up. This imbalance will change the way of communication between intestinal bacteria and the inner wall of the intestine, and destroy the whole process of nutrient absorption and transport to other body systems. The final result of intestinal bacterial imbalance may lead to indigestion, irritable bowel syndrome, yeast infection, metabolic syndrome and even mental problems.
A course of antibiotic use will kill most bacteria in the intestine, and some bacteria may never recover. If you use a lot of antibiotics, it is very likely that your intestinal flora balance will be disturbed, which may damage your digestive tract's ability to maintain optimal operation.
So, what should we pay attention to if we have to use antibiotics inevitably?
Don't eat sugar and simple carbohydrates when we are taking antibiotics and after a course of treatment. Simple carbohydrates (such as white rice, white flour, etc.). ) will be quickly converted into sugar by the body and promote the reproduction of harmful bacteria. Generally speaking, avoiding these foods helps to keep the intestines healthy, especially when our bodies are recovering from diseases and the destruction of beneficial bacteria.
Promoting the reproduction of intestinal beneficial bacteria also needs to actively supplement healthy beneficial bacteria. It is helpful to eat foods containing probiotics, such as fermented foods such as yogurt and kimchi. In addition, you can also consider directly supplementing probiotic supplements.
For more precautions in the use of antibiotics, please refer to: Antibiotic sterilization does not distinguish between the enemy and me, and see the correct way to open antibiotics.
5, food sensitivity and allergies
More and more studies have found that food allergy may also be a manifestation of gastrointestinal dysfunction, especially intestinal flora imbalance.
Many factors put our gastrointestinal tract at risk of food allergy. Some studies show that modern unhealthy eating habits and excessive use of various antibacterial products may lead to this problem. Some of our daily activities gradually deprive our bodies of beneficial bacteria, which can usually prevent our bodies from having adverse reactions to food.
For example, in 20 14, a study by the University of Chicago found that a special kind of clostridium in the intestine played a role in protecting us from food allergies. The special feature of this Clostridium is that it can communicate with immune cells in the intestine, so that they can produce a molecule that protects the inner wall of the intestine and relieve the symptoms of intestinal leakage.
We know that when intestinal leakage occurs, some undigested food particles and pathogens in the intestine may enter the blood through the intestinal wall, and the immune system will overreact to them, which is what we call the inflammatory reaction of food allergy. Therefore, if our intestinal flora is unbalanced, the beneficial bacteria may not be strong enough to protect our intestinal wall and help resist food allergies.
If you have serious food allergies, you must already know, because food allergies will happen soon after eating food. A severe allergic reaction to food can be life-threatening. Your body may go into shock, or your lips, tongue or throat may swell. Some people have difficulty swallowing or breathing, and may even be unconscious.
Food allergy is a slight delayed reaction, and its symptoms may take several hours to several days to appear, so it is difficult to find. Food allergy is also related to eating sensitive foods, and eating a small amount of sensitive foods may not cause allergic reactions. However, if a person is sensitive to a certain food without knowing it, long-term intake of this sensitive food may lead to skin problems and autoimmune diseases.
6. Skin problems
Recently, more and more studies show that intestinal health is also related to our skin health. This view can actually be traced back to the research conducted as early as 19 16. People with severe gastrointestinal diseases such as ulcerative colitis, celiac disease and Crohn's disease usually have skin problems; Conversely, in people with severe acne, the probability of intestinal bacteria overgrowth is 10 times that of ordinary people, which will destroy our intestinal function. They are also more prone to intestinal leakage, which will lead to more harmful bacteria entering the body circulation, further leading to inflammation of the skin and other parts.
Intestinal inflammation will have a negative impact on the skin's ability to act as a systemic protective barrier. When the integrity of skin is destroyed, it is easy to be infected and inflamed. Probiotics can help relieve skin diseases such as eczema, acne, seborrheic dermatitis and psoriasis. Treating the intestine will also cure inflammation in other parts of the body, including the skin.
7. Autoimmune diseases
New research confirms that most autoimmune diseases also begin in the intestine. When the immune system is overstimulated and the body's natural defense system mistakenly attacks the healthy tissues of the body, autoimmune diseases will occur. There are more than 150 kinds of autoimmune diseases in human body, and autoimmune reaction can affect almost every organ system of human body, including rheumatoid arthritis, systemic lupus erythematosus, multiple sclerosis, psoriasis, inflammatory bowel disease, Hashimoto's thyroiditis, 1 type diabetes, etc. It is estimated that about 5-8% people in the world are threatened by autoimmune diseases, and this number is increasing year by year.
Because most of our immune cells, intestinal nervous system and the main nutrient delivery system to other parts of the body are in our intestines, it is logical to say that autoimmune diseases begin in the intestines. If you have autoimmune diseases, it is likely that the imbalance of intestinal flora hinders the important function of the intestine. As mentioned above, genetic susceptibility (with susceptibility genes for diseases), environmental inducement (exposure to allergens or irritants that cause reactions) and intestinal leakage (increased intestinal permeability) have been proved to be necessary conditions for most autoimmune diseases. (see: the culprit of autoimmune diseases: genetic susceptibility, environmental incentives and intestinal leakage).
In short, if you have susceptibility genes to autoimmune diseases, and your intestinal flora is unbalanced and dysfunctional, then harmful antigens and undigested food can easily enter the systemic circulation, leading to an overreaction of the immune system and attacking healthy tissues. Because of this, many symptoms of autoimmune diseases, even very serious ones, can be alleviated or even reversed by changing diet.
Statistics show that more than 90% people in China have different degrees of intestinal problems, and most people never pay attention to these problems. Unhealthy intestines are characterized by excessive abdominal distension and irregular defecation. Mental health problems, skin problems, food allergies, autoimmune diseases and the lack of vitamins and minerals are all related to intestinal leakage and intestinal flora imbalance, and many of them start from the intestine. If you are troubled by these problems, you should pay attention to your intestines. Choosing a healthy diet and lifestyle can help restore the balance of intestinal flora and repair intestinal leakage, thus helping to restore a healthy intestine.
The pictures are all from the Internet.