Why do these 7 habits get in the way of your gut health? – GOOD SHAPE

Time is getting shorter and shorter to fulfill demands at work and at home. But you don’t throw in the towel and act like a wonder woman: she even stops going to the bathroom to get the job done. Of two, one: the belly swells and hurts or you have the feeling that there is a revolting sea in your abdomen. Most women go through this – 66% of 3,029 participants in a survey organized by the Brazilian Federation of Gastroenterology (FBG) admitted to feeling some gastrointestinal discomfort. Almost half (46%) complained of gas and 43% complained of constipation.

“What’s worse is that many of them think it’s normal to only poop two or three times a week. It’s not!”, warns the president of the FBG, Flávio Quilici. The weather caused by a bowel out of course affects the day to day of the interviewees: 89% confirmed a change in mood, 88% lose concentration and 79% feel that their sex life is impaired. Responsible for the “heavy” service, the intestine does not always receive the attention it deserves.

Ugly mistake: “The organ not only absorbs nutrients but is also related to immunity. Our defenses depend on it!”, says nutritionist Ana Paula Del’Arco, co-author of the research. The production of hormones essential to metabolism and serotonin (a neurotransmitter responsible for good mood) is also associated with a healthy intestine. Hence the importance of adjusting this boat. The study concluded that the main causes of intestinal changes are bad habits. Learn to recognize them from afar and soothe your tummy.

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1. Eat fast food for lunch and dinner

Running out of time, you order a hamburger at work and, when you get home, late and tired, you heat up that lasagna that’s in the freezer. The biggest problem with these foods is the lack of fiber. “They are made practically only with processed ingredients”, warns Flávio Quilici. Present in fruits, vegetables, oilseeds, grains and whole grains, such as oats, plums, papaya, oranges and beans, fibers stimulate intestinal contraction (reduce the transit time of food in the viscera) and, by absorbing water, soften the feces. They are also important in controlling cholesterol and blood sugar levels.

The Ministry of Health recommendation for adult women is 25 grams of fiber per day. To achieve this goal, you need to eat fruits and vegetables at every meal, raw reference, with peel (when possible) and bagasse, in addition to replacing pasta and refined cereals with whole versions.

2. Spend the day dry

If you focus on fiber but forget about water, it can be even worse. They work in partnership. “Without liquid, the fibers dry out the intestine and even make it difficult to pass stool”, explains endocrinologist and general practitioner Isabela Bussade, postgraduate professor at PUC in Rio de Janeiro. Therefore, do not underestimate the orientation of drinking at least 2 liters of water per day.

If you are not in the habit of leaving a bottle (full!) on the table, schedule a break every two hours to go to the water fountain – that way, you move your bowels (walking is fundamental for this to happen, you know?). Drinking sips of water also encourages the urge to go to the bathroom, not just to pee. The liquid distends the stomach and causes a reflex contraction in the excretory organ.

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3. Living on a protein bar

It’s very practical to open one of these snacks in the middle of the afternoon, pre- and post-workout, when you don’t eat a piece at supper. Protein is essential for muscles, as well as helping to stave off hunger. But in excess, it damages the kidneys. “And it even disturbs the intestine, especially in those who cannot digest casein (milk protein – the basis of these bars) very well”, explains nutritionist Vivian Talarico, from São Paulo.

The symptom does not go unnoticed: casein ferments and dramatically increases gas production. This discomfort can also happen because of excess fiber – they reach 13 grams in one unit – which requires an even greater intake of water. If you don’t, prepare to face days without going to the bathroom for number 2. Another nutritionist’s suggestion: alternate protein from animal sources with vegetable sources. And, of course, not to overdo it. Include real food in your snacks, such as fruit, egg and cheese.

4. Be fat-averse

It is indispensable on the plate so that the fat-soluble vitamins (A, D and E – important for the health of the skin, hair and bones) can be absorbed. And that’s not the only reason you should avoid fat free diets. Olive oil is a natural laxative and therefore an ally for the intestines. It’s not even worth soaking the seasoning salad.

“Food with excess oil favors the loss of vitamins [as mesmas já citadas] in the feces, in addition to causing an imbalance in the microbiota, which can result in inflammation of the mucosa”, informs endocrinologist Isabela Bussade. Also pay attention to the quality. Choose healthier ones, such as olive oil, nuts, avocado and coconut oil and consume 10 to 30 grams (1 to 3 tablespoons) per day.

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5. Wanting to be too healthy

You only have eyes for foods with excellent nutritional properties. But not one of them should be consumed by the bucketful because it is considered healthy. A darling of those who care about options rich in complex carbohydrates (rich in fiber or resistant starch), sweet potatoes, for example, make the stomach bloated and cause a lot of gas when consumed in excess.

If you’ve already put chia in your morning fruit, lunch salad, afternoon yogurt and dinner omelette, you know the effect of this exaggeration: leaky gut! Even probiotics – important bacteria for the balance and health of the organ below the navel – cannot be used without discretion and without interruption.

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“Even foods that bring extra benefits to the body should be part of a balanced diet. This is what will help to regularize and maintain the proper functioning of the intestine”, comments Vivian. As for gases, it is normal for you to expel about 2 liters a day. The unpleasant smell – blamed on the action of colon bacteria – is part of it. Are there phases where production is higher than usual? So avoid items that ferment (cabbage, beans, broccoli, egg and sorbitol-based sweetener). If the problem persists, see your doctor.

6. Stopping traffic
So you don’t stop what you’re doing, did you develop the technique of holding off on going to the bathroom until you feel like it? Caution: you are a strong candidate for constipation. The longer the feces are retained, the more they lose water, harden and thus become difficult to eliminate. Another problem is the taboos in relation to “intestinal matters”: not using the bathroom outside the home for fear of contracting an infection or embarrassment. Why suffer for it? Go and that’s it – your body thanks you with health and well-being.

7. Staying glued to the chair

You go to the office by car, spend most of your day in front of the computer, and at night, sit on the sofa for a few more hours watching TV. Have you noticed how many hours your intestine and all the other neighboring organs remain compressed? It’s more or less what happens in traffic jams: as nothing flows, the tension there only increases. If this is your routine, the purpose of physical activity goes beyond keeping your body in shape.

“It changes the position of the diaphragm (a muscle located between the thorax and the abdomen) and, with that, stimulates contraction and adequate movement of the bowel walls and, consequently, its proper functioning”, explains Isabela. Invest especially in aerobic exercises (walking, swimming) regularly, at least three times a week. And, of course, get up from your chair as many times as possible during the day.

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Extra: without this medicine

Everyone knows a saint who brings relief in times of distress. “But anyone who really needs reinforcement should
opt for fiber-based supplements”, says Isabela Bussade. If the problem still persists, be careful: “Chronic constipation can have several causes, from inflammation to tumors, which need to be investigated”.