10 habits that age your intestine

When it comes to Healthy agingSupporting your intestinal microbiome is a crucial piece of the puzzle. In fact, growing research suggests that a healthy and diversified microbiome can be an important predictor of longevity.,, Although the intestinal microbiome is surprisingly adaptable, certain common daily habits can collectively have wreaking havoc on your intestine, which makes it age more quickly. Read the rest to find out what habits the experts may say to age your intestine – and what to do instead.

1. eat the same things all the time

Have a Diversified microbiome—Ala a variety of beneficial intestinal microorganisms – is essential for a healthy intestine. And one of the best ways to achieve it is to eat a varied diet filled with whole foods with minimum transformation, in particular plant -based plants. Research suggests that the inclusion of five different portions of plants on your plate every day can improve your long -term health. “A variety of fiber food means that you will also benefit from a wide variety of nutrients,” said Amanda Sauceda MS, RD.

Lack of variety can also be a factor to explain why the standard American diet (SAD) is linked to poor results for intestinal health. Not only is TAD generally low in fiber, but it tends to be rich in processed foods, which are not as rich in nutrients as their counterparts of restoration overall. “It has been shown that this food scheme, over time, changes the intestinal microbiome (complex ecosystem of microbes in our intestine), in a way that can cause inflammation,” explains Jenna Volpe RDN, LD, CLT. This uncontrolled inflammation can age your intestine and increase your risk of chronic disease.

2. graze rather than eat meals

“Some people get into the habit of pasture during the day rather than eating meals. This frequent and even night snack can age the intestine. Our intestines need rest periods to clean and repair themselves, ”says Marcie Vaske Ms Ln CNS. More specifically, we must give our body the possibility for the migrant engine complex (MMC) to light between meals. “The MMC is essentially like a motorized intestinal broom, creating a wave -shaped movement down responsible for the scanning of debris (such as microbes) down and out of our small intestine. A complete MMC activity cycle takes approximately 4 to 5 hours, ”explains Volpe.

Frequent grazing, or even the consumption of sugary drinks throughout the day, deactivates MMC, so it does not have the possibility of effectively sweeping the intestines. Over time, this has problems because it can increase the risk of developing intestinal bacterial proliferation (SIBO), bloating and more. Per volpe, granting 3 to 4 hours between each meal or snack (and Avoid sugary drinks) is optimal for healthy intestinal motility.

3. Chronic stress

Has stress never presented itself in digestive misfortunes? It is not only a coincidence. “Stress is not only in your head, your intestine also feels it,” says Julie Balsamo MS, RDN. In fact, stress can age your intestine in more ways than one. “Stress can have an impact on intestinal motility and hypersensitivity (through the axis of the intestine brain). It can also disrupt the function of intestinal epithelial barrier and trigger immune responses from the intestine. Asma KhapraA certified gastroenterologist.

That said, stress is inevitable, so it is important to adopt habits to keep stress under control for your long -term health. The good news is that Stress relief practices I don’t need to take more than 10 minutes of your day.

4. Do not eat enough fibers

If you know intestinal health, you are probably not surprised to see the fibers on this list. “(Eating more fiber) is the most fundamental thing we can do for our intestine, but with 90% of people who do not respond to fiber recommendations, this is the only area that almost everyone can improve,” said Sauceda. Your intestine needs dietary fiber To play his best.,, “Without enough fiber, your good intestinal bacteria do not have the fuel they need to prosper, and the protective mucus lining in your intestine can start to decompose. Alyssa Simpson RDN, CGN, CLT.

5. Ignore intestine problems

Belly disorders occur, but if they are persistent, It’s time to visit an intestinal health professional. “If you encounter intestinal problems and make the decision to ignore them … You can age your intestine. Gas, bloating, reflux, diarrhea and constipation are not “normal”. When not treated, these symptoms can report deeper problems such as dysbiosis, fleeing intestine or even enzymatic deficiencies.

6. Forget fermented foods

“Fermented foods have some special qualities for your instinct that helps it with aging,” said Sauceda. She adds: “One of the unique advantages of fermented foods is that they may have increased digestibility and bioavailability of nutrients.” Fermented foods Like yogurt, kombucha and kimchi are also a source of probiotics. “It is believed that bacteria found in fermented foods could help maintain your intestinal barrier and with inflammation,” said Sauceda. Take the habit of storing your refrigerator with fermented foods and adding them regularly to your meals.

7.

“Antibiotics can be saved from life, but too much, especially for things that may not need it, can make real damage to your intestine. They just don’t kill bad bacteria; They also destroy good, leaving your microbiome exhausted and more subject to inflammation and imbalance, “says Simpson.

In addition to antibiotics, several over -the -counter drugs can also prematurely age your intestine with long -term use. “Medicines like ibuprofen or acid blockers can offer short -term relief. However, long -term use can worsen digestive symptoms by irritating the intestinal lining, lowering gastric acid (which you need For good digestion) and disturb the balance of the microbiome, ”explains Balsamo.

8. Do not prioritize physical activity

Although we normally associate the exercise with heart health, it can also Support intestinal health in more ways than one. Exercise reinforces not only the muscles of your abs, arms and legs – your intestinal muscles also benefit from it. Stronger intestinal muscles mean that your intestine can move waste faster and more efficiently. On the other hand, when you are less physically active, your intestinal muscles too. Exercise can also have positive effects on your intestinal microbiome. Research shows that people who regularly exercise tend to have a better balance of good microbes in their intestine.

9. Drink too much alcohol

It is unlikely that taking an occasional drink with a friend to relax after a long week has a significant effect on your intestinal health. However, excess alcohol consumption can have more serious consequencesWhich makes your intestine age. It’s because alcohol increases chronic inflammation in the intestine. When alcohol is broken down, it releases toxins that can damage the intestinal lining, weakening its defenses against pathogens and contributing to Intestine “who was fleeing”. Alcohol can also Change the composition of your intestinal microbiome To switch the balance in favor of more “bad” bacteria. That said, be aware of the quantity and frequency to which you consume alcohol because it affects not only health, but also your risk of other diseases.

10. Jump on an adequate sleep

Cerque regularly the 7 to 9 hours recommended every night? Otherwise, it may be time to reassess your sleep habits. Your intestine is also closely linked to your sleep quality via the intestinal brain axis. In fact, research suggests that sleep and your intestinal health are a two -way street. A more diverse microbiome supports better sleep while bad sleep can disrupt the health of your microbiome. So if you regularly miss your adequate closed eye, it could age your intestine.

Our expert Take

If you treat your intestine well, it will return the same. Although not responding to your fiber needs or jumping on sleep is OK on occasion, it can be difficult for your intestine to follow when they become regular events. Over the years, damage caused by one or more of the above-mentioned habits can start to age your intestine prematurely. The good news? It is never too late to start abandoning these common habits for the healthiest to go back to your intestinal health.