Intestinal permeability: what it is and how to avoid it with natural remedies

The good state of the intestine is basic for health. We rightly believe that diet is the essential factor in taking care of it, but there are many other variables that influence its functioning.

The lifestyle has a lot to do with the well-being of the intestine and the entire digestive system and promotes the general health of the organism.

The intestinal discomfort are among the main reasons for medical consultation. When they are mild, they are often simply waited for to go away, but any discomfort that persists or recurs regularly indicates inflammation that may be complicating.

What is intestinal hyperpermeability?

Bloating, pain, gas, constipation, or diarrhea are the most common intestinal upset symptoms. Among its causes are food allergies and intolerances, infections and dysbiosis, chronic inflammation or an alteration of the intestinal microbiota.

These disorders can affect the intestinal mucosa and damage its barrier function, which allows antibodies and molecules that can be harmful to reach the bloodstream. This problem is called “leaky gut syndrome,” hyperpermeability, or “increased intestinal permeability.”

To find out what is causing intestinal problems, doctors may perform tests, such as blood and stool tests, x-rays, scans, endoscopies and patency tests.

Beneficial diet for the intestine

The adequate diet to favor the solution depends on what the disorder is. intolerances and allergies they demand that the foods that trigger the symptoms be reduced or eliminated. In the rest of the cases, a beneficial diet for the intestine has the following characteristics:

Reduce intake to two or three meals, every day at the same times, without snacking, to allow the intestine to rest. It may be beneficial to keep a 12-14 hour overnight fast (having dinner at 8 and having breakfast at 10, for example). Include enough fiber-rich foods, to promote good digestion and the good state of the intestinal microbiota. If there is no contraindication, some 10 daily servings of fruits and vegetables They provide all the fiber you need. A study carried out at the University of California in San Diego (USA) shows that people who consume more than 30 different plant foods throughout the week they have a more diverse and healthy microbiota than those who only consume 10. Moderate the consumption of foods rich in carbohydrates, such as brown rice, pasta or potatoes, which should occupy a quarter of the plate, according to Harvard University (USA). Avoid ultra-processed since they carry added sugars, sweeteners, additives, white flours, margarines and pro-inflammatory refined oils.Use vegetable proteins from legumes, including those derived from soybeans. Nuts and seeds also provide protein and fiber.Add spices and herbs digestive such as turmeric, garlic, pepper or cumin.Include sauerkraut, kimchi, kefir or yogurt, fermented that provide beneficial bacteria.

Emotions influence digestive health

There is a very close relationship between the intestine and the brain. Just thinking about the person we fall in love with makes the butterflies in the stomach start to flutter. Sadness can take away our appetite and fear can cause pain and diarrhea.

It is a communication in two directions through the vagus nerve and neurotransmitters that we can take advantage of: with a good diet and a healthy microbiota it is easier to maintain the mental balance, and with a calm, relaxed and positive attitude intestinal discomfort is less likely.

As the doctor explains Alejandra Menassa, psychoanalyst and specialist in psychosomatic medicine and nutrition, anguish and stress can cause, through the mediation of the enteric nervous system (a network of one hundred million neurons that surround the digestive organs), all kinds of symptoms and digestive diseases. In many cases , the origin of the anguish is a childhood trauma, and the psychological therapy It becomes essential to achieve improvement.

Stress makes digestion difficult because in a state of alert the body prioritizes other resources; the intestine, for example, receives less blood, which favors constipation, diarrhea, bloating and poor nutrient absorption.

Enjoying food improves digestion. Experiencing joy and pleasure while eating, stopping to distinguish each flavor and aroma, chewing and salivating each bite well, activates the parasympathetic system, the production of saliva and gastric juices, which allows digestion to develop perfectly.

If you enjoy eating those foods that are pleasant and familiar to you, you can absorb up to 70% more iron they contain compared to whether you find them strange or unattractive, as shown by a study published in the American Journal of Clinical Nutrition.

He physical exercise also acts on the microbiota or intestinal flora

Aerobic physical activity (such as running or cycling, which increase your breathing and heart rate) mobilizes the intestine and multiplies the diversity and quantity of beneficial bacteria that live in the intestine, according to a review of studies led by Dr. Jeffrey Woods of the University of Illinois (USA).

Extreme physical sacrifices are not necessary. you can start with daily walks of half an hour And as you get in better shape, you can increase the frequency and intensity of the activity. It is worth reserving time each day to perform a couple of exercises to tone and move the abdominal muscles:

Oblique Crunches: Lie down with your knees bent and your lower back well supported on the mat. With your hands clasped behind your head, lift one knee and bring your opposite elbow in. Repeat 20 times (10 times on each side alternately).transverse abdominis: To work this muscle, get into a plank position with your arms extended, as if you were going to do push-ups. In that position, raise your extended left leg and hold for 8 seconds. Do it with the other leg. If what you like is yoga, you can practice beneficial postures for intestinal transit. The candle (sarvangasana), the half twist (ardha matsyendrasana) and the cobbler (badhakonasana) are recommended asanas, for example. The most important thing is that you do them slowly, observing your sensations and reaching the limit, but without exceeding it.

In addition, abdominal massage stimulates bowel movement and serves to prevent and treat constipation.

Avoid exposure to toxins, live natural

Our relationship with the environment also influences gut health, especially through the composition of the microbiota. The link begins with birth, when microorganisms that colonize the intestine are collected on the journey through the birth canal. Bacterial enrichment continues throughout life by incorporating microorganisms found in the air, water, food, and the animals and plants around us.

On the other hand, medicines, especially unnecessary antibiotics, and toxic compounds, such as agricultural pesticides or the pollution particles we breathe, pose a threat to gut health.

The intestine appreciates that our life develops in a natural environment. We can create it by choosing natural materials to furnish and decorate the house, wearing clothes made of natural fibers, surrounding ourselves with plants and spending time in nature.

Intestinal happiness is the result of an accumulation of good habits that reinforce each other. When we make a decision when it comes to eating, exercising or taking a break, getting excited or even thinking about one thing or another, there is no doubt that your gut receives the message.