''What is intestinal flora? How to improve it?", one must first be aware of how one eats. Some microorganisms are harmful to a person's health, while others are beneficial for the digestive process and even essential for a healthy body. Generally, a rich and diverse gut population can be considered healthy, and the gut flora is the community of these populations within the gut. More and more research is being done on the gut and gut health is very important for people's overall health. Therefore, many ailments can be linked to a disturbed gut flora, because a healthy gut also means a strong immune system.
The intestinal flora can be described as the community of all the beneficial and harmful bacteria in the intestine that provide the amount needed for the fermentation of indigestible forms such as fiber. The levels of bacteria in the intestine vary depending on various factors. If the number of harmful microorganisms increases according to the levels of changes, it can lead to health problems. Conditions that affect the diversity of beneficial and harmful intestinal flora include factors such as the mother's intestinal flora, birth, breastfeeding, antibiotic use and diet.
Unhealthy intestines cause many problems such as fatigue, skin problems such as acne, acne, acne, weight differences and food allergies. Some easy steps that people can take in daily life can have very positive effects on the stomach, mental state and general health.
Why is gut health important?
Inside the intestines, there is a structure called intestinal flora, which consists of an uncountable number of bacteria, in which beneficial and harmful microorganisms coexist. Causes such as inactivity, lack of healthy nutrition and stress disrupt the balance within the microorganisms, leading to a decrease in beneficial bacteria and an increase in harmful bacteria. This weakens the immune system and causes many diseases.
There are 100-150 trillion bacteria living in the intestines. Some of these bacteria living with us are characterized as good bacteria and some as bad bacteria and all of them are in harmony. Damage to this harmony means deterioration of intestinal health. The world of bacteria is called "microbiota". A healthy microbiota is important for good body function. Antibiotic and unnecessary drug consumption, inactivity, obesity, unhealthy diet, smoking, alcohol use, stress and sleep problems have a negative impact on gut health. In particular, antibiotic drugs destroy the healthy bacteria in the intestine while destroying the harmful bacteria. Thus, the immune system weakens and the risk of developing diseases increases.
What are the Symptoms of Intestinal Flora Disorder?
A gut with irregular flora impairs the body's ability to absorb food, regulate blood sugar and store fat. When gut health is impaired, some symptoms may occur. Symptoms of intestinal flora disorders are as follows;
- Discomfort in the stomach and intestines
- Sleep disorders
- Gas, swelling
- Constipation
- Diarrhea
Food intolerance is the result of having difficulty digesting certain types of food. This is not similar to a food allergy, which is caused by a reaction of the immune system to certain foods. Absorption problems caused by a high concentration of bacteria in the small intestine can also lead to weight loss. Lower levels of beneficial bacteria can have an impact on the body's immune system. Symptoms of an unhealthy gut include symptoms characteristic of food intolerance, such as bloating, nausea and abdominal pain.
What diseases can be caused by intestinal flora disorders?
Individuals who show signs of intestinal flora disorders may be more vulnerable to diseases and other health problems. Differences in the gut microbiome, also called gut flora, occur when the different organisms that occur in the intestines are not at certain levels. Another reason is that the flora has different mechanisms or production is different. When the immune system receives too much stimuli, it has difficulty distinguishing its own from the foreign. It damages it, but it also damages its own. These are called autoimmune diseases. Therefore, some diseases occur in intestinal flora disorder, we can list these diseases as follows;
- Heart diseases
- Hormonal problems
- Persistent fatigue
- Allergic disorders, COPD
- Skin diseases
- Psychological illnesses
- Head and bone pain
- Obesity
- Neurological disorders
- Heiperactivity and attention deficit disorder
- Rheumatic disorders
- Crohn's disease
- Digestive system diseases
When the gut microbiome loses diversity, the risk of developing a chronic condition can increase. Symptoms of intestinal flora dysfunction are primarily digestive diseases, but also more intense illness and prolonged treatment times.
Which mental illnesses can be caused by intestinal flora disorders?
Intestinal flora disruption does not only cause physical illnesses. This disruption also negatively affects people's mental health. The abdominal region of humans, that is, the intestines, can be defined as our "Emotional Brain". Feelings begin to form in the abdomen and show their effect in the abdomen.
Many intestinal disorders are examined within Psychosomatic diseases. In other words, modern medicine has observed that the intestines and stomach are characterized by the psychological state of the person. Psychological problems and feelings begin to affect the body, especially in introverted people, and the individual finds it difficult to control his or her movements and feelings. Symptoms may include chronic fatigue, involuntary movements, sleep problems, abdominal pain, skin blemishes or similar rashes, premature graying or loss of hair.
In neuropsychological disorders such as fear, restlessness, sleep problems or, conversely, oversleeping, depression, apathy, difficulty concentrating, etc., intestinal dysfunctions may not be the main factor, but they may play a participatory role and pose a danger.
An important factor for the space in the intestine is the transit time of food. The longer the transit time of feces, the more spoilage and fermentation occurs. The usual transit time in a normal intestine on a healthy diet is 1 day and 36 hours at most. Longer transit times lead to blockage, accumulation and poisoning. Psychological factors; reluctant behavior, insensitivity to the environment, chronic fatigue, difficulty in achievement and concentration, depression occurs.
How to Restore Intestinal Flora?
One of the most frequently asked questions is "How to improve intestinal flora?". Regularizing the intestinal flora requires changing many habits that are carried out during the day. Therefore, the following can be done to regulate the disrupted intestinal flora;
- Avoid intense stress
- Care should be taken to ensure that sleep is regular
- Activities that help manage stress such as yoga and meditation should be practiced
- Do not be sedentary, do exercises
- Diet should be changed, fermented foods should be consumed
- Caution should be taken with intensive antibiotic use
- Attention should be paid to the amount of water consumed daily
- Quit or reduce smoking for gut health
- Caffeine and alcohol consumption should be reduced for bowel health
The timing of the recovery varies from person to person, depending on factors such as how much the diversity of the individual's microbiota has been reduced and why. Generally, the intestinal flora regulation time progresses thanks to foods that benefit the intestines.
What are the Foods that Regulate Intestinal Flora?
Intestinal microbiota and nutrient intake are directly related to each other. A diet rich in whole grains, fruits and vegetables supports a diverse gut microbiome. Prebiotic foods support the growth and health of beneficial bacteria in the gut that are not digested by the body. Many foods, fruits, vegetables and whole grains naturally contain prebiotic fiber. Prebiotic fiber supplements also contribute to the production of short-chain fatty acids. These fatty acids are highly beneficial and are the main source of food for colon cells. Foods enriched with prebiotic fiber can also play an important role in reducing insulin and cholesterol levels.
What affects gut flora the most?
Gut flora can be affected by many conditions, from the womb to the food consumed on a daily basis. Some of the conditions that affect the microbiota are as follows;
- Diet
- Exposure to pathogenic microorganisms
- Age of the individual
- Use of antibiotics and other medicines
- Smoking and alcohol consumption
- Staying sedentary
- Breast milk consumption during infancy
Of great importance in human health, the gut microbiota is a community that needs to be protected and diversified. In case of symptoms of intestinal flora dysfunction, it may be helpful to see a specialist.