The intestine is something like the second brain for our body. Unfortunately, its importance as a control center is underestimated all too often. In fact, a healthy colon plays a vital role in weight, general well-being and in combating many disorders, such as hormonal dysfunction or depression.

How to increase the well-being in the intestine

Start in the morning with a glass of water

Even with the right day’s beginning, we can feel well Simply increase bowel. Whether you climb out of bed with your left or right foot, he does not care. But he is pleased when you lift the glass onto him immediately after getting up – of course with water, not with champagne … The liquid on an empty stomach pushes the digestion in a natural way. Small rule of thumb: cold water stimulates more strongly; If you have one, you can also drink lukewarm water, which has a softer effect.

For many people this is already considered a breakfast, but your bowels have something against it:

Always plan a meal in the mornings, even more or less hectic – in peace! – one. Hurrying down a half-chewed bread while standing is absolutely taboo from the point of view of your digestive tract. Much better: that gives energy for the day. A legitimate renaissance is currently experiencing potholes, such as the popular English porridge. It is cooked from oatmeal with milk or water, e.g. varied with sliced ​​fruit and consumed warm. The high protein and fiber content as well as many vitamins and minerals delight our stomach. In addition, there is evidence that porridge has a positive impact on our microbiota (intestinal flora). A fresh cereal made from cereal flakes and nuts is also included.

Pre-mixed mixtures, however, are often a sugar trap and, from a nutritional and physiological point of view, often only conditionally recommendable. Be sure to look at the ingredients list. By the way: oatmeal and cereal have a lot of calories. But they also deliver and saturate for a long time. They also keep blood sugar and cholesterol levels in check.

The right sitting position on the toilet: toileting in the squat

We already know a lot about the process of evacuation. Do not push too hard, do not sit for hours on the throne, do not constantly overburden. The intestine is a habit animal, and this also applies to bowel movements.

For many people or intestines in the early morning is a good time for a big clearing out. Therefore, set a visit to the toilet on the morning agenda and allow the belly about five minutes for the toilet, if possible every day at the same time.

Speaking of toilet: Our water closet is actually completely intestine-friendly in its shape. First, the cozy position invites unnecessarily long stay in the toilet, second, it hinders the intestinal tract at work. Why? Because when sitting in the intestine arises, which slows down the transport route. A kind of additional closure function that also makes sense: Under normal circumstances, we do not want to empty ourselves sitting. Much more relaxed, the intestine opens in squatting position; this straightens the internal road, makes the speed-reducing curve disappear and the ride disappear faster through the gate to the world. Including all trailers, who usually make a break behind the crease and miss the connection.

In many other countries, such delays are already alien to the intestines by the anatomy of the quiet places: holes in the floor, squat and upright toilets provide for faster and more thorough emptying. And for less internal abnormalities: hemorrhoids and diverticula occur most often where comfortable sitting down … you know. However, you do not have to unscrew the bowl: put a small stool in front of the toilet to support your feet, lean slightly forward when sitting – everything is free.

Sport also moves the intestines

– everywhere it says: Drive more sport! After all, exercise is good for the body. This is unquestionably correct, but here, as in many areas of life, the right measure is required. According to studies, Extremer & Co. is changing the intestinal wall: it becomes more permeable so that endotoxins formed by intestinal bacteria can enter the bloodstream. These in turn cause inflammatory processes throughout the body. While well-trained people usually survive this problem easily, it can come in less experienced massive impact up to the life-threatening immune response. If you want to exercise more intensively, you should start slowly and continuously.

But this is not an excuse for physical laziness: they accept that their muscles relax. And that’s not only true for the arms and legs, but also for the stomach. Exercise is therefore essential for a body that is as little affected by pain as possible, and whose functions should be undisturbed.

Just who sits in the job a lot, must in the, even to keep the gut on the go. Immobility acknowledges our organism namely with various ailments, including constipation.

The good news for your gut

You do not need a gym subscription. Regular cycling and Nordic walking keep your metabolism going, and gymnastics supports the abdominal muscles. Cycling – this time as a dry exercise lying on your back with imaginary pedals -, pelvic floor training and relaxation techniques such as yoga or tai chi stimulate the breathing and thus the abdominal activity, they regulate the pressure on our mid and act by relaxing and relaxing.

Mindful Food Without Digestive Wine

To be honest, we often do it for reasons other than hunger. In other words, besides the hunger of the stomach, there are also several types of appetite. “Eye appetite”, for example, when a dish is so artistically draped on your plate that you feel like eating it. Alternatively, you can satisfy this hunger by, for example, looking at a bouquet of flowers. Smell the flowers – that’s enough to satisfy even the nose hunger in one stroke. The result is when you sniff out freshly baked cakes or from the neighboring house smell of cooking odors. Very often there is “spirit” and “heart appetite”: in the former, for example, you eat out of boredom. Feed yourself then – but instead of food with new information. With “heart appetite” you seek consolation or reward – the proximity of another person makes you as full as no meal can.

Our digestive tract, with no food to spare, has enough to handle about 30 tons of food during its lifetime. So when we eat, we should do it consciously and serve the right ingredients to the belly. – If you are prone to bloating, add cumin, aniseed or coriander – nourish the intestinal flora and stimulate the food transport. The lactic acid bacteria in yoghurt, sauerkraut & Co. also do that. Fat food, on the other hand, makes the intestine lethargic and immediately accompanies us. Red meat and sausage should be used sparingly: both increase the risk of cancer.

Plea for Free Pups

Hihi, a fart. Hardly anything causes so much embarrassment and infantile giggling as hot air from the gut. And that, even though each of us produces liters of intestinal gas – and that every day. According to scientists, they measure 12.7 puffs in “epd” (emissions per day). 40 milliliters of gas escapes per pup, which then escapes at a speed of about one meter per second into the breathing air of our fellow man. While most people outside let go relatively boldly and send them to freedom, what is going on, in closed rooms is usually much more restrained. Restaurant, cinema or plane belong to the extremely unpopular Pupsplätzen.

The inner pressure is increasing in the plane itself: the increasing altitude causes the gases in us to expand. Experts call this phenomenon “Boeing belly”, which provides powerful air in the machine. After all, all passengers are affected, not only the passengers, but also the crew. In order not to disturb the neighbor, we prefer to refrain from treacherous sounds and smells. But this can not only have extremely painful consequences:

If you hold back the air in your stomach, it causes a bloated intestine, which pinches the gases at the bends. This causes abdominal pain, digestive problems and cramps. Alarm in the gut! To make sure that does not happen, experts unanimously advise you to let nature run wild and let the gas go. “Let it go” is the simple and plausible conclusion of a New Zealand study, which refers to flatulence on board. Free flight for flatulence, you should take that too. Perhaps the idea of ​​processing odor-binding activated carbon in aircraft seats will be extended to cinema seats et cetera …

For a healthy gut: In the evening only light fare

From 6 pm, eat nothing, no, It is best to take only one salad for supper – dinner rules that slim the hips and keep the intestines in tact, there are many. However, only a few are suitable for everyone. Sure, that’s not a good choice: since we usually go to bed relatively soon after dinner, raw food is often not completely digested before.

While fresh vegetables and fruit are certainly recommended throughout the day, they are heavy in the stomach or lower down at night, are not broken down properly, and cause fermentation and decay processes. It forms gases and even alcohols. Who eats a midnight fruit salad, it can get a hangover including a headache.

But what should be on the plate in the evening? Fat foods cause a “boulder in the belly” feeling, carbohydrates are known as fattening. So do not eat anything? This only makes sense if you want to slim down – here, the so-called dinner-canceling can actually be very helpful. However, if you want to eat “just” bowel-friendly, you should opt for a combination of protein and carbohydrates.

Ingest, it gets pretty hard to digest, and too many carbohydrates are actually turned into flab. And not only that, they give us a lot of energy at a time when we should actually get tired. Therefore, a mixture of both, e.g. in the form of a soup, ideal. Also steamed vegetables with wholegrain rice or potatoes (without rich sauce) taste good and do not hinder the release of the sleep hormone melatonin. So that good appetite is followed by a good night …

Intestinal health: At least seven hours of sleep

An undisturbed night’s sleep is good for our organism. We wake up refreshed, feel strengthened for the challenges to be expected. triggers health problems: The emergence of diabetes, obesity and cardiovascular disease is favored by too little nighttime recovery. Those who sleep shorter than six hours in the long term are at an increased risk of developing colon cancer. Large intestine polyps are much more common in little bugs. Attention: The benign growths can degenerate into malignant tumors.

Also our immune system – 70 percent of the defense cells live in the intestine – needs. Too little recovery means that the defense can not regenerate sufficiently and protects against infections. Pathogens now have easy game.

Sleep is not the only thing that needs our digestive tract not to get sick, but also for its characteristic task: digestion. While you sleep snugly at night and look rather inactive on the outside, the post goes off in your gut. Okay, the snail mail. But it is working! And this is particularly thorough: it is extensively kneaded, it is poured out digestive juices, the organs are well supplied with blood – very different than, for example. In the intestine is cleaned up, the chyme transported on and also collected the last nutrients from it. It’s no coincidence that we like to visit the restroom in the morning.

If we sleep irregularly and too little, it can not only cause indigestion, but also a lack of certain nutrients. Pamper yourself so daily if possible with at least seven hours recovery program on the mattress. So you are fit for the new day again in the morning – with a good gut feeling!

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