do you feel lonely? The truth is not like that, you are not alone! Because your body is full of microorganisms whose cells exceed the number of your cells by 10 times, the skin is crowded with a large and invisible group of bacteria, and the mouth can be a wondrous land for microorganisms, and about 1000 types of bacteria in your digestive system, the most important of which are beneficial bacteria in the intestine.
Good bacteria spend their days fighting those bad bacteria, eating the remnants of undigested food, and more accurately controlling calories, but when these bacteria decrease and get tired, the harmful types take their place and increase over time and you become ill from diarrhea and bloating to gastritis and irritable bowel.
Each person has approximately 100,000 billion microbes in his gut. These bacteria weigh about 1.5 kilograms in total and are called the “microbiome”.
These bacteria come from more than 1000 species that come from more than 5000 strains, some of them are beneficial and some of them are harmful and pathogenic, thus maintaining a balance between dead bacteria and harmful bacteria is the key to maintaining the health of the digestive system and the health of the body as a whole because 70% of the system The immune system is concentrated in the intestine, and about 95% of the gut bacteria are concentrated in the large intestine, while only about 50 grams of the bacteria are in the small intestine.
Beneficial bacteria with us from birth
When a person is born, bacteria begin to form in the intestine, and it begins to develop during the first years of his life, and this development depends on the types of bacteria that he is exposed to and the diet that he follows in the first three years of his life, after which the bacteria are controlled for the remainder of his life.
Beneficial bacteria are affected during our lifetime
During the life of every person, the bacteria in the gut and its balance go through many challenges, depending on what we eat, what we drink, the drugs we take, and in particular antibiotics, in addition to the environment in which we live and the amount of stress we are exposed to …
If your life is full of stress and fatigue, in addition to relying on an unhealthy diet rich in sugars and processed foods with frequent intake of antibiotics … all this creates a state of imbalance, so the good bacteria are reduced and weakened while the bad bacteria dominate.
In order to avoid this matter, two methods can be adopted: the first is a healthy diet rich in fermented foods, and the second is to take friendly bacteria supplements, ie, “probiotic” supplements.
What would happen if the balance of bacteria in the gut was out of control?
Nothing good! Unfortunately, the intestine, which contains a large and controlled number of harmful bacteria, means much greater chances of suffering from poor health conditions that can be simple, such as bloating, gas, constipation or diarrhea, in addition to stomach cramps.
On the other hand, it can take a more severe course, such as gastritis, irritable bowel syndrome, and ulcerative colitis, in addition to difficulty digesting fiber and lactose.
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Benefits of beneficial bacteria for the intestine
When there is a balance in the amount of bacteria in the intestine, the relationship between the bacteria and the intestine is a mutually beneficial relationship, but once this balance is disrupted, many damages will be caused to the body.
What do the bacteria in the intestine get?
In general, the intestine forms the appropriate environment for bacteria to ensure their survival, growth and reproduction through warmth due to body temperature, and humidity thanks to the nature of the medium in the small and large intestine, and also bacteria obtain food as a result of their presence in the gastrointestinal tract.
Benefits of beneficial bacteria in the intestine
The beneficial bacteria include many benefits for the body in general and for the intestine and digestive system in particular, in addition to being the most important immune line.
1 – rid the body of waste
In the first place the beneficial bacteria work to enhance the digestion process in addition to eliminating waste and preventing constipation, because bacteria make up approximately 60% of the volume of feces (faeces) and this means that any deficiency of bacteria will negatively affect the size of the stool and thus Get rid of her.
2 – Ideal weight and obesity
Believe it or not, but the truth is that bacteria in the intestine are what determines the shape of the body. If bacteria are taken from the intestine of a thin person into the intestine of a fat person, it will gradually slim down.
Bacteria play an essential role in the digestive process and elimination of waste, and on the other hand, they also control the foods you crave, which can make you want to eat vegetables and fruits, or may increase your desire to eat fats and sugars.
3- Protecting bones and wounds
The work of beneficial bacteria in the gut does not stop to contribute to the process of digestion, but it takes far more important role they are working on vitamin K manufacture, which in turn causes two things very important: The first is that vitamin K is useful in blood clotting, and the second in the bone support and prevent their vulnerability by More than 85%.
4 – 80% of the body’s immunity
Beneficial bacteria make up approximately 80% of the body’s immunity, in many ways, the most important of which are:
- Competing with bad bacteria for food and thus depriving it of it, and this leads to its weakening and low population.
- The bacteria in the intestine forms a layer that lines the colon and thus prevents harmful bacteria from attaching to the inner walls of the colon.
- Good bacteria help immune cells to distinguish harmful bacteria and then work to fight them.
- According to the previous point, it not only distinguishes harmful bacteria from beneficial bacteria, but also contributes to distinguishing harmful bacteria from body cells as well, and this plays the most important role in reducing autoimmune diseases (autoimmune diseases occur when the immune system makes mistakes and fights the body’s own cells).
- Beneficial bacteria help break down, break down, and then absorb drugs.
5- Protection from gastrointestinal cancer
It’s not just about protecting against the danger of harmful bacteria! It also protects the body from internal danger, as it works to prevent the growth of malignant cells, and thus it protects against cancers of the digestive system, especially colon and breast cancer.
6 – Ensure that the insulin level is balanced
Based on many studies and a comparison between the bacteria present in people with diabetes and healthy people, it was found that there is a difference, in addition to the belief about beneficial bacteria focusing on that they contribute to balancing the level of insulin in the blood and this has many good consequences, the most important of which are: Control of appetite – Reducing fat storage in the body – Prevention of diabetes.
How to make beneficial bacteria feel as if they are at home?
If you eat an unhealthy diet, smoke, go through a lot of stress and exhaustion, and take antibiotics regularly… your beneficial bacteria are not so good! So here’s what to do:
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1 – Eat your food on small meals, not all at once
Eating food in one go and cramming a large amount of it into a large meal creates pressure on the intestine, which negatively affects the beneficial bacteria on the one hand and on bowel movement on the other hand, on the other hand, you have to divide the food into several small meals during the day and make sure that you eat an adequate amount of Water to ensure that the bowel movement is stimulated.
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2 – Give whole foods priority on your menu
If the dish in front of you includes many types of food, then the best way to start your food and to prepare the stomach and intestines to receive it is to focus and start with whole foods: whole grains – legumes – vegetables … and then you can move to others.
While reducing or eliminating refined and processed foods can be one of the most important things you do for your beneficial bacteria.
3 – Eat more probiotics through food
You can simply rely on probiotic supplements, but in return you can get them from food instead of supplements or alongside them, so you have to eat at least one meal a day that includes foods rich in beneficial bacteria, such as: yogurt – kefir – dairy – kimchi …
You can also rely on foods and drinks fortified with probiotics, which are often mentioned with words such as: “Contains probiotics.”
4 – Make sure to increase the amount of dietary fiber you eat
The more dietary fiber you eat and the more you rely on in your diet, the greater the diversity in your beneficial bacteria, so as a minimum, you should eat 25 grams – 37 grams of fiber per day.
You can do this simply by making a salad a staple at every meal, plus eating vegetables or fruits when you feel hungry between meals – stick to whole foods.
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5 – Relax and throw everything behind your back
Although the relationship between them is still unclear, but stress and exposure to stress negatively affect the digestive system, as it causes harm to the parasympathetic nervous system, which is responsible and controlling bowel movement, and thus the speed and nature of food movement and muscle contraction will change, and this in turn affects the vital environment in Digestive.
So make sure that you relax, meditate and clear your mind regularly, as sport plays an effective role in relieving the feeling of tension and anxiety, and most importantly, dealing with stress and the way to overcome it or reduce it as much as possible.
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6 – Try to get 7-8 hours of sleep every night
Not getting enough sleep negatively affects the balance of hormones, including those responsible for bowel movement, and also leads to an imbalance of the immune system, which affects negatively and significantly on your beneficial bacteria.
Therefore, it is essential that you get at least 7 hours of sleep as long as you are at night, comfortably and deeply.
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7 – Unfortunately, you will have to reduce your sugar as much as possible
Sweets, sweetened chocolate and many more … I know it’s tough but it hurts your good bacteria!
Refined sugar works to make the environment in the body acidic in addition to stimulating the production of bile, and unfortunately some types of bad bacteria feed on bile and sugars, and you can imagine the amount of sugars we eat, so it is no wonder that our bacteria are out of control.
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You are not alone, so do not act like you are alone! You have to take into account your bacteria and work to preserve them, in the end the bacteria will remain, but the choice is yours to either remain those beneficial bacteria or to abandon them and you have the pathogenic bacteria.