The main enemies of intestinal microbiota? Fatigue, stress, eating imbalances, taking certain medications, like antibiotics. To protect him, we act on all fronts.
1: Taming STRESS
It has long been known that mental tensions can unbalance our microbiota and result in pain and disturbances in transit. It has just been discovered that the opposite was equally true: an unbalanced microbiota increases sensitivity to stress, promotes anxiety, depresses access… A real vicious circle. If it is impossible to escape all sources of stress, you can teach your body to “digest” it. Nothing like that, to achieve this, that a weekly activity that soothes the spirit and helps to take care of oneself. Yoga, Tai-chi, Qi Gong, sophrology are good solutions! You can also book small moments every day to “unplug”.
2: Avoid vitamin D deficiency
“Bowel disorders often go hand in hand with vitamin D deficiency,” says Vanessa Lopez, Naturopath.
Very pale or very pigmented skins, as well as the elderly, have every interest to take the point with their doctor regarding their needs. “If they need supplementation, I avoid synthetic vitamin D bulbs,” says the naturopath. They are too dosed and contain adjuvants. There are drops of natural vitamin D in the laboratories D. Plants, Nutergia, Yves Ponroy. In any case, to allow our organism to synthesize enough, it is necessary to take a little sun, even in overcast weather, every day. Egg yolk, fatty fish and cod liver oil also bring a little.
3: To insist on chewing well
Good digestion begins with good chewing. So we take the time to eat. Struggling to slow the pace? We rest his fork after every bite. If that’s not enough, we go straight to chopsticks, time to find better habits.
A too “soft” diet is not recommended as well: products that require chewing are kept on the menu. Finally, we avoid getting hungry at the table and we forget the parasitic activities, type reading or TV, which disconnect us from our taste sensations and disturb the digestion.
4: Ensure GLUTAMINE Inputs
Glutamine is an amino acid indispensable for the proper functioning of intestinal cells. “It is mainly found in animal proteins (meat, fish, eggs, dairy products) and vegetable (legumes, cereals),” explains Vanessa Lopez. And in lesser quantities in parsley, raw spinach, miso sauce and dried fruit. High-dose sport, a vegan diet and some diseases can cause deficiencies that can be remedied with dietary supplements. »
5: Move every day
A sedentary lifestyle has a bad influence on digestion: The food bowl stagnates in the intestines, nerve tensions accumulate… To avoid constipation and bloating, you have to move. Ideally, at least 45 minutes, three times a week, focusing on endurance sports type swimming, Nordic walking, cycling, rowing. But all physical activities are beneficial. Even walking 20 minutes a day is good. It is even better to do it in full consciousness: by paying attention to its environment, to the supports of its feet, to its breath, without having the head bent on its cell phone.
6: Thinking about omega-3s
These essential fatty acids promote the adhesion of probiotics to the surface of the intestinal mucosa, which improves their efficacy. Omega-3s are found mainly in fatty fish (mackerel, sardine, herring, salmon) and in certain vegetable oils (flax, walnuts, rapeseed, hemp, camelie).
7: Taking Probiotics
To find a quality microbiota after antibiotic treatment, you can make a cure for probiotics. There are a large number of strains (Lactobacillus plantarum 299v or casei, Bifidobacterium breve…), each with their indications.
To find the one that best fits his needs, we can ask his pharmacist for advice.
8: Also help the prebiotics.
To give the best of themselves, probiotics need allies. The prebiotics allow them to develop optimally, by serving them in some way fuel. They are found in artichoke, banana, garlic, leek, onion, salsify, asparagus, dandelion. But also chicory, easy to add to its dose of coffee in the morning.
9: Increase its fibre RATION
To ensure a good transit, the ideal is to consume 20 to 35 g of fibres per day. To achieve this, we eat two fruits a day, preferably with their skin well cleaned, green vegetables, legumes (lentils, chickpeas, broken peas), quinoa, bread, pasta and rice complete “but attention: the increase of these contributions Must be very gradual, otherwise it will cause bloating in the susceptible people whose intestine is irritable, warns Vanessa Bozec, doctor in pharmacy. At the same time, for these fibers to keep their promises and inflate enough in the colon, you have to think about drinking about 1.5 litres of water a day, in the form of drink, tea, infusion, soups… »
10: Adopt Abdominal RESPIRATION
Practiced just a few minutes each day, this breathing that mobilizes the diaphragm is very useful to become aware of its belly and relax
Its viscera. Just sit in a quiet place, the back relaxed but straight. Slowly exhale through the nose while contracting the entire abdominal strap. This allows the diaphragm to rise and to clear the lungs better. Then you slowly inhale through your nose and bulge your belly. Attention, the increase in oxygen intake may slightly turn the head: It is better to rise gently.