El tema de la salud intestinal es una cuestión ignorada por las personas. La mayoría de los problemas de salud se debe al descuido de esta región que es tan esencial para el funcionamiento de todo el cuerpo. A veces pensamos que si no existen molestias graves está todo bien, sin embargo, las molestias leves como hinchazón después de comer, tener gases o acidez, son signos de que el intestino está teniendo dificultades para funcionar con normalidad. La causa de ello son los malos hábitos alimenticios.
El problema de estreñimiento, por ejemplo, es el problema más común del intestino; comúnmente afecta más a mujeres por los cambios cíclicos y hormonales de su cuerpo. Pero, a pesar de esta condición, es imprescindible llevar una alimentación saludable, rica en fibra para mantener activa y limpia la flora intestinal. Muchas personas son indiferentes a esta situación creyendo que, con la ingesta de laxantes, se resolverá, pero la realidad es que, si no se cuida a profundidad y con seriedad la salud intestinal, un pequeño problema de estreñimiento puede desembocar en afecciones más grandes.
¿Qué es la flora intestinal?
El intestino es un órgano importante que aloja a gran parte de la flora bacteriana y que está implicada en funciones vitales del organismo como el desarrollo embriológico, el desarrollo del sistema inmunológico, la salud de la piel, el control del peso e incluso en la salud mental y emocional. El intestino es la sede de la flora intestinal o microbiota, que es un conjunto de microorganismos que defienden al cuerpo de virus y enfermedades asegurando el correcto funcionamiento del sistema digestivo. Además, colabora en la absorción de vitaminas y minerales, es prácticamente el motor del sistema inmunológico.
La flora intestinal cumple 3 funciones:
- Función nutricional: favorece la síntesis de vitaminas, facilita la absorción de calcio y hierro en el colon y favorece el movimiento intestinal.
- Función protectora: impide la aparición de bacterias patógenas que puedan provocar infecciones.
- Función inmunológica: activa y fortalece el sistema inmunológico, aumentando las defensas frente a posibles infecciones.
El intestino es vital para mantener el estado de líquidos y sales y expulsar los desechos. También constituye uno de los principales sistemas del cuerpo para combatir enfermedades; el ácido del estómago mata las bacterias que ingresan mediante los alimentos, el tracto digestivo introduce los antígenos para aumentar la función inmunológica y proteger el cuerpo. También extrae los nutrientes importantes que requiere el organismo para funcionar con normalidad.
Síntomas de la flora intestinal dañada
Para saber si presentas problemas intestinales, debes estar atento a estos signos:
- Tener muchos gases.
- Hinchazón en el estómago.
- Reflujo ácido.
- Acidez.
- Diarrea.
- Estreñimiento.
- Heces endurecidas o con sangre.
- Pérdida inexplicable de peso.
- Dolor abdominal persistente.
- Anemia.
La digestión de los alimentos y la producción de desechos son funciones esenciales del intestino, si tienes problemas en esas áreas, ten por seguro que tu intestino no anda bien.
¿Cuál es la relación entre el sistema inmunológico y la salud intestinal?
Leyendo hasta aquí, te darás cuenta de que el estado del intestino está estrechamente ligado con la salud del sistema inmunitario. Los microrganismos que viven en la flora intestinal intervienen en la producción de anticuerpos y regula el funcionamiento del sistema inmunológico. De acuerdo a estudios de la Academia Americana de Microbiología, argumentan que estos microorganismos son capaces de identificar y neutralizar los patógenos externos. Asimismo, regulan la cantidad de vitamina A en el interior del tracto digestivo, de esta manera, promueve la actividad normal de las defensas.
Un dato vital que debes conocer para entender el lazo entre el intestino y el sistema inmunológico, es que el 80% de las defensas se hallan en el intestino delgado; es decir, que el intestino es el origen del sistema inmune. Por lo tanto, es importante entrenar la actividad de este órgano desde muy temprana edad, para contar con un sistema de defensas preparado para enfrentar todo tipo de enfermedades. Cualquier problema que tenga el intestino puede repercutir en la salud de los demás órganos del cuerpo.
¿Cómo restablecer la flora intestinal?
Tener en excelentes condiciones la salud intestinal requiere de un trabajo diario, para ello puedes seguir estos pasos y consumir los alimentos que te indico a continuación:
- Dormir suficiente: Cuando el cuerpo no descansa bien, todo el organismo se ve afectado, incluido el intestino. Un estudio realizado por Nova Southeastern University en Fort Lauderdale, Florida, descubrió que dormir mal tiene consecuencias negativas en la microbiota ya que altera su funcionamiento. Es recomendable dormir entre 7 a 9 horas diarias.
- Controlar el estrés: El estrés puede afectar tanto a la salud mental como al estado físico. Los niveles extremos de estrés pueden afectar a la salud intestinal porque causa desequilibrio en la flora intestinal, dando lugar a problemas de mala absorción de nutrientes y debilitar los anticuerpos.
- Tener en regla los niveles de vitamina D: El déficit de esta vitamina aumenta el riesgo de padecer ciertas enfermedades, sobre todo, puede causar enfermedades gastrointestinales infecciosas, inflamatorias y funcionales.
- Añade prebióticos a tu dieta: los prebióticos son nutrientes consumidos por las bacterias buenas, debilitando las bacterias malas. Se recomienda consumir alimentos ricos en este nutriente como nueces, bayas, plátanos, semillas de lino, legumbres, alcachofas, cebollas, ajos, hojas de diente de león, espárragos, puerros y cereales integrales.
- Consumir probióticos: Estos microorganismos ayudan a respaldar el metabolismo y equilibrar la función de la flora intestinal. Si tienes un intestino poco saludable, te aconsejo ingerir alimentos que contengan probióticos como yogur, manzanas, arándanos, piña y cítricos.
- Evita consumir productos perjudiciales para el intestino: Aquí te expongo una serie de alimentos que debes evitar porque dañan la flora intestinal:
1. Alcohol: altera la permeabilidad y estructura de la flora intestinal, permitiendo que los patógenos ingresen fácilmente al cuerpo.
2. Azúcar refinada: altera el crecimiento de las bacterias en la flora intestinalproduciendo desequilibrios.
3. Alimentos ultra procesados: alteran el ph de la microbiota, afectando su funcionamiento; además de provocar otras patologías como sobrepeso y problemas cardiovasculares.
4. Comida con mucha grasa: el exceso de grasas conlleva una gran deficiencia de fibra, desembocando en el deterioro de la flora intestinal.
5. Carnes procesadas: La OMS asegura que la ingesta de carnes procesadas con regularidad afecta negativamente en la salud intestinal.
6. Edulcorantes artificiales: al igual que la azúcar refinada, los edulcorantes producen desequilibrios en la microbiota.
7. Refrescos azucarados: también alteran y debilitan el ph de la flora intestinal.
8. Helados: por su exceso de grasa y azúcar, es el alimento más nocivo para la flora intestinal.
9. Harinas refinadas: al carecer de fibra, estas harinas deterioran el estado normal de la microbiota.
- Consume alimentos que mejoran la flora intestinal: Una dieta basada en la variedad de alimentos ricos en fibra y nutrientes, genera una flora intestinal fortalecida, dando como consecuencia una mejor calidad de vida. Los alimentos que puedes incluir en tu rutina alimentaria son los siguientes:
1. Manzanas: contienen pectina, un tipo de fibra soluble y un alimento para las bacterias buenas de la flora intestinal.
2. Verduras fermentadas: los encurtidos son ricos en lactobacilos, un tipo de probióticos que ayudan a equilibrar la flora intestinal.
3. Jengibre: Tiene poder antibacteriano que cuida la flora intestinal y reduce las alteraciones de la misma.
4. Frijoles: ricos en proteínas, vitaminas y fibra, son óptimos para reducir los ácidos estomacales y potenciar la función del intestino.
5. Aceite de oliva extra virgen: específicamente este tipo de aceite, contiene 30 tipos de polifenoles que alimentan las bacterias intestinales por medio de sustancias que reducen la inflamación y favorecen al sistema inmunológico.
- Complementa tu alimentación con productos nutricionales: Conseguir una óptima salud intestinal, a veces no basta solo con alimentos. Tampoco funciona comprar constantemente medicamentos para fortalecer la flora intestinal porque a la larga termina igual de dañada por los químicos. Por eso es importante incluir algunos complementos alimenticios para fortalecer este importante órgano, especialmente si eres una persona con debilidad intestinal. Puedes consumir estos complementos:
1. Magnesio Total 5: el magnesio es un mineral esencial para mantener la salud en general en buenas condiciones, por lo tanto, es fundamental para la salud intestinal. Este complemento se destaca por su capacidad de aliviar los malestares estomacales, problemas de estreñimiento y lubrica la flora intestinal. Puedes encontrarlo en presentación de comprimidos y tomar dos tabletas diarias acompañando las principales comidas.
2. Espirulina: es un complemento alimenticio vegetal rico en vitaminas y minerales, que se destaca por su capacidad desintoxicante del organismo, eliminando las toxinas del intestino. De esta manera, fortalece el sistema inmune y protege el organismo de virus y bacterias. Puedes encontrarlo en presentación de comprimidos y tomar 6 a 8 unidades repartidas en las principales comidas.
3. Levadura de cerveza: es una de las fuentes más ricas en vitaminas del complejo B, contiene gran cantidad de fibra para combatir el estreñimiento, la mala digestión y reparar la flora intestinal dañada gracias a su alto contenido de probióticos. Puedes encontrarlo en presentación de comprimidos y tomar 4 a 8 unidades por día.
4. Lecitina de soya: Otro complemento excelente para la salud intestinal. Ya que elimina el colesterol malo y combate problemas de sobrepeso, colesterol alto e hígado graso. Puedes encontrarlo en presentación de perlas blandas y consumir 6 a 9 perlas repartidas en las principales comidas.
5. Colágeno: Aunque no lo creas, el colágeno también constituye un complemento ideal para mantener la salud intestinal en buenas condiciones. Contribuye al revestimiento del intestino, repara las células dañadas del mismo y ayuda en la formación de tejido conectivo para proteger la flora intestinal. Puedes consumirlo en polvo o en comprimidos.
Ten una salud de calidad cuidando tu intestino
El buen estado de esta región del cuerpo influye en la calidad de tu salud en general. Un intestino saludable es aquel que contiene suficiente cantidad de bacterias buenas en su flora, trabajando en conjunto para limpiar el organismo de desechos tóxicos y evitar la propagación de bacterias malas.
Si tienes un intestino dañado, te aconsejo consumir alimentos para recuperar la flora intestinal, así, esta podrá cumplir con sus vitales funciones como reforzar el sistema inmunitario y almacenar energía; además de separar los nutrientes de las toxinas. Por eso, es importante que conozcas cual es la importancia de la flora intestinal y cuidarla con mucha responsabilidad porque al hacerlo, cuidas toda la salud de tu cuerpo.
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