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11/05/2021
gesundheit-wohlbefinden-gesunder-darm-das-kann-man-dafuer-tun

HEALTHY GUT: WHAT YOU CAN DO FOR IT

Table of contents

1 A healthy gut: a miracle of nature

Our intestine is a remarkable organ: it is up to eight meters long and its folds - the intestinal villi - give it a surface area of up to 40 square meters1. You would pay a whopping 900 euros in rent for an apartment that size in Munich. The intestine winds its way through the abdominal cavity between the stomach and liver.

Food enters the intestine through a muscle called the gastric porter. It then passes through the small intestine. It consists of the duodenum, jejunum and colon and breaks down the nutrients with the help of enzymes and intestinal bacteria. Water is removed from the food in the large intestine. It is thickened and excreted through the rectum as feces.

2 What tasks does a healthy intestine perform?

In addition to digestion, a healthy intestine also performs other tasks:

Vitamin production: Many intestinal bacteria can produce vitamins - such as vitamin B1, vitamin B2 and vitamin B5.

Immune system: One of the most important tasks of the intestinal flora is the defense against pathogens. Intestinal bacteria are an important part of the body's immune system - around 70 percent of immune cells are located in theintestine2.

Health protection: There are indications that there is a connection between various diseases and a disturbed intestinal flora. These include diabetes and obesity.

Incidentally, studies have found that up to 95 percent of our serotonin is produced in the gut. A healthy gut is therefore also partly responsible for our feelings of happiness. A disturbed intestinal flora can therefore promote the development ofdepression3.

3 What can disrupt the balance in the gut?

In addition to stress, sleep disorders, an unhealthy diet and lack of exercise, it is primarily medication that can disrupt the balance in the gut. In addition to antibiotics, these include gastric acid inhibitors and painkillers. If such medication is taken over a longer period of time, it is often worthwhile to undergo intestinal rehabilitation afterwards.

4. 5 tips for a healthy gut

As a healthy gut is so important for the whole body, it is worth doing something good for your gut in everyday life.

Probiotic foods:Probiotics specifically support the beneficial intestinal bacteria. Probiotic foods include yogurt, kefir and fermented sauerkraut. Food supplements such as PROBIOLIFE probiotics provide 13 probiotic bacterial strains in high concentrations.

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A varied diet: The diet should include plenty of fiber-rich foods such as vegetables, fruit, legumes and whole grain products. Sugar, alcohol and coffee, on the other hand, should only be consumed in moderation.

Less stress: If you are in a rush, you don't pay attention to your diet or wolf down your food without chewing properly. Stress also has a direct effect on the gut. Therefore, ensure good stress management with progressive muscle relaxation, autogenic training or meditation.

Get enough sleep: A regular sleep rhythm is important for balanced digestion and a healthy gut. If the sleep rhythm is disturbed, this can also affect the bowels. Shift workers, for example, are particularly often affected by intestinaldisorders4.

Plenty of exercise: It is well known that exercise stimulates digestion and can prevent constipation. But in recent years, researchers have even discovered that people who exercise regularly have a greater variety of beneficial bacteria in their intestines. So moderate exercise also supports a healthygut5.

Sources: