压力、疾病、某些药物、高糖和加工食品都会削弱肠胃道健康。当体内血液中的炎症介体提高时,也会增加大脑中的神经炎症风险,进而导致认知能力下降和出现其他神经系统疾病,如焦虑和抑郁等。
肠胃道保护屏障被削弱后,就会出现所谓的"肠道渗漏" 肠漏症 (leaky gut)情况,令未经消化的食物颗粒、毒素、废物和细菌等物质进入血液,令身体可能出现自身免疫失调、过敏或炎症反应等问题。因此,在饮食选择上,建议避免加工食品、高糖、高脂肪、加工肉类和精致碳水化合物等食物,多增加植物性食物(如新鲜蔬菜)的摄取,包括含有益生菌的发酵食物,避免吸烟和不要胡乱服食或滥用可能破坏肠胃道健康的一些药物。 改善肠漏症的5R原则 (Leaky Gut): (1)移除(Remove):移除不耐受、不健康食物和有害的药物。 (2)替代(Replace):选择替代食谱补充身体所需营养素。 (3)重植(Reinoculate):补充肠道细菌所需的益生元"Prebiotics"或接种益生菌"Probiotics",塑造好的肠道生态环境。 (4)修护(Repair): Omega-3脂肪酸可以降低肠道渗透性。 维生素D有助于增强肠细胞间蛋白质连接的强度,维生素A可以增加肠道防御层。 自然疗法(中医中药或针灸推拿属于这一部分),改善肠道炎症,促进肠粘膜的修复。 (5)再平衡(Rebalance):调整生活作息、心理情绪,适当运动。
营养维生素类补充品建议吃个疗程后停一段时间,如吃2-3月停1-2月。这可以避免造成肠道惰性依赖,不自己从食物吸收。脂溶性的维生素A, D不能过量,过量会造成维生素中毒,水溶性维生素B complex也会。
益生菌类如果不是胶囊或标签说是能抗胃酸的那建议空腹吃。因为我们的胃下面幽门括约肌对水液5-10分钟就会打开让水液下移肠道,这能避免胃酸把所有菌群消灭掉。
Stress, illness, certain medications, high sugar, and processed foods can all impair gastrointestinal health. When inflammatory mediators in the blood are elevated in the body, it also increases the risk of neuroinflammation in the brain, which can lead to cognitive decline and other neurological disorders such as anxiety and depression.
When the protective barrier of the gastrointestinal tract is weakened, a condition known as "leaky gut" occurs, which allows substances such as undigested food particles, toxins, waste products and bacteria to enter the bloodstream, making the body possible Issues such as autoimmune disorders, allergic or inflammatory reactions. Therefore, in terms of dietary choices, it is recommended to avoid foods such as processed foods, high sugar, high fat, processed meat and refined carbohydrates, and increase the intake of plant foods (such as fresh vegetables), including fermented foods containing probiotics, avoid Smoking and refraining from consuming or abusing some drugs that can disrupt your gastrointestinal health.
The 5Rs for improving leaky gut: (1) Remove: Remove intolerance, unhealthy foods and harmful drugs. (2) Replace: Choose an alternative recipe to supplement the nutrients your body needs. (3) Reinoculate: Supplement the "Prebiotics" or inoculate the "Probiotics" required by the intestinal bacteria to create a good intestinal ecological environment. (4) Repair: Omega-3 fatty acids can reduce intestinal permeability. Vitamin D helps strengthen the protein connections between intestinal cells, and Vitamin A increases the intestinal defense layer. Natural remedies (TCM or acupuncture and massage belong to this part) improve intestinal inflammation and promote the repair of intestinal mucosa. (5) Rebalance: Adjust your daily routine, mental mood, and exercise appropriately.
Nutritional vitamin supplements are recommended to stop for a period of time after a course of treatment, such as 2-3 months and 1-2 months. This avoids creating an indolent dependence on the gut, not absorbing it from food on its own. Fat-soluble vitamins A and D should not be overdose. Excessive amounts will cause vitamin poisoning, as will water-soluble vitamin B complexes.
If probiotics are not capsules or the label says they can resist stomach acid and/or dissolve in alkaline condition, it is recommended to eat on an empty stomach. Because the pyloric sphincter under our stomach will open to the water in 5-10 minutes, allowing the water to move down the intestines, which can prevent the stomach acid from destroying all the probiotic flora.
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