The health of the intestines is intrinsically linked to longevity. Recently, at the 66th Nanjing Association for Science and Technology Lecture Series co-hosted by Nanjing Hospital of Integrated Traditional Chinese and Western Medicine and the Nanjing Association of Integrated Traditional Chinese and Western Medicine, Wang Yuanzhao, Director of the Anorectal Department at Nanjing Hospital of Integrated Traditional Chinese and Western Medicine, provided a detailed overview of intestinal health care.
Poor Gut Health Can Lead to Poor Mood
The gut serves as the body's largest detoxification organ, handling the majority of the body's detoxification tasks while also bearing the crucial responsibility of defending against disease. Even when the body is at rest, the gut remains active. Beyond participating in the digestion and absorption of food, it also regulates the functions of many vital organs.
Moreover, the gut can be considered humanity's second "brain." Housing one trillion nerve cells, it primarily governs unconscious activities. A staggering 95% of serotonin, dopamine, and other mood-enhancing hormones that regulate human emotions are synthesized within the gut. Consequently, emotional states are significantly influenced by the gut's nervous system.
Bad Habits Accelerate Gut Aging
The gut ages too. A youthful gut correlates with longer, healthier life.As physiological age increases, the gut microbiota undergoes changes. Take bifidobacteria, a beneficial gut bacterium, as an example: in most people, bifidobacteria levels gradually decrease during adolescence. By young adulthood, the proportion of bifidobacteria drops from 40% to around 10%, signaling the onset of gut aging. Upon entering middle age and beyond, the number of beneficial bacteria like bifidobacteria continues to decline.Therefore, bifidobacteria levels are often used to assess gut age and reflect an individual's physical condition. To maintain beneficial bacteria and keep the gut youthful, consume foods that create a favorable environment, such as soybeans containing soy oligosaccharides, which promote the proliferation of beneficial bacteria. Does having beneficial bacteria mean you can rest easy?In reality, neglecting proper care—such as irregular schedules, poor dietary habits, smoking, and excessive alcohol consumption—can disrupt the gut's delicate microbial balance, accelerating intestinal aging.Particularly, the overuse of antibiotics and other medications can severely damage beneficial gut bacteria, accelerating intestinal aging. Without the restraint of beneficial bacteria, harmful bacteria like E. coli and putrefactive bacteria can proliferate unchecked. This can cause significant damage to vital organs such as the heart, brain, liver, kidneys, digestive tract, and skin, triggering various diseases and even posing life-threatening risks.
Additionally, protecting the gut requires avoiding "post-meal drowsiness" and "post-meal anger." "Post-meal drowsiness" refers to the urge to sleep after eating. This occurs because blood flow concentrates on the digestive system immediately after eating, reducing cerebral blood flow and lowering brain activity, thus inducing sleepiness. If one sleeps immediately after eating, it impairs intestinal digestion.This has inspired the well-known health adage: "A hundred steps after a meal, live to ninety-nine." However, the timing and method of post-meal walking are crucial. Walking about 20 minutes after eating is optimal, and gently massaging the abdomen while walking greatly aids digestion. "Post-meal anger" refers to eating while harboring negative emotions. Eating while angry leads to food stagnation, and eating while angry prevents proper digestion.Western medicine explains that anger stimulates the sympathetic nervous system, affecting the heart and blood vessels, thereby weakening digestive function and reducing appetite. Therefore, no matter what frustrations arise during meals, avoid getting angry to prevent digestive issues and intestinal damage. Defecation is a skill When it comes to protecting the intestines, most people first think of bowel movements.Bowel movements indeed reflect and influence intestinal health. To ensure smooth bowel movements, pay close attention to the following points:
1. When the urge to defecate is strong, go immediately. Avoid distractions like reading newspapers or using phones while on the toilet, as they can disrupt concentration and hinder bowel movements.
2. Do not remain seated on the toilet for extended periods. If no urge to defecate arises after 5 minutes, stop attempting.
3. Avoid straining excessively during bowel movements to prevent anal injury. Gradually increase pressure and push with the natural flow. For constipation or difficult bowel movements, straining not only hinders evacuation but may increase cardiovascular strain. Many heart attack patients experience sudden episodes in the bathroom due to improper straining—the stool doesn't pass, but the blood vessels rupture first. When bowel movements are sluggish, gently contracting the anal muscles can be more effective.
4. After finishing, lift your hips first before slowly straightening your back to stand, preventing dizziness or fainting.
Additionally, here's a natural therapy to aid bowel movements: Sit over a basin containing approximately 2000 milliliters of hot water and steam. The heat stimulates intestinal contractions and softens stool, facilitating passage.