From irritable bowel syndrome to balance: mindfulness for healthy intestinal flora

The intestine - center of health

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With a surface area of 400 to 500 square meters, the intestine is our largest contact organ with the environment. It processes nutrients every day, protects us from pathogens and communicates with our immune system.

Around 500 to 1,000 grams of bacteria live in the human intestine, which corresponds to around 60% of the solid stool mass. These microorganisms consist of over 500 different species, 90% of which are located in the large intestine. The intestinal flora, also known as the microbiome, plays a central role in this:

It protects us from pathogenic germs and exogenous infections, stimulates our mucosal immune system, supplies the intestinal mucosa with nutrients, regulates intestinal mobility and even produces vitamins such as vitamin K, folic acid and pantothenic acid. Their genetic makeup is also astonishing: The microbiome carries around 100 times as many genes as our human cells.

A healthy intestine is therefore inconceivable without a healthy intestinal flora.

When the intestinal flora is out of balance

The balance in our intestines can be severely disturbed. Experts then speak of “dysbiosis,” i.e. an incorrect colonization or change in the natural composition of the intestinal flora. The reasons for this are manifold:

· Malnutrition

· Highly processed foods

· Taking antibiotics

· Acute gastrointestinal infections

· Abdominal surgery

· Medical treatments such as chemotherapy or radiation

Such disorders rarely have no consequences. Not only can they cause indigestion, but they can also increase the risk of chronic diseases. Possible consequences include irritable bowel syndrome and constipation, allergies and skin conditions such as atopic dermatitis, but also respiratory diseases, migraines and inflammatory processes throughout the body.

Irritable Bowel Syndrome: Permanently rebellious stomach

One of the most common consequences of a disturbed intestinal flora is the so-called irritable bowel syndrome (IBS). It is a functional bowel disease, which means that the symptoms are based on impaired organ function without a clear organic-anatomical cause being found.

Persistent abdominal pain and cramps that subside after defecation, a bloated stomach with a feeling of pressure, and changes in stool frequency (more than three times a day or less than three times a week) and consistency are typical. The stool can be watery, slimy or very hard and is accompanied by the unpleasant feeling of not being able to empty completely.

These physical complaints are often aggravated by psychological factors such as stress or anxiety, as our intestines react very sensitively to emotional stimuli. They usually persist over a period of at least three months and are associated with a noticeable reduction in the quality of life.

It is particularly stressful that, despite intensive diagnostics, no pathological changes in tissue or organs can be detected. The diagnosis is therefore carried out as an exclusion method. IBS is often not recognized or mistakenly dismissed as “psychosomatic,” even though in reality it is a complex interplay of nervous system, immune defense and intestinal flora.

Why does irritable bowel syndrome occur?

Irritable bowel syndrome is often caused by multiple factors. In addition to impaired intestinal mobility, i.e. intestinal mobility, increased pain sensitivity can also play a role. Those affected report a significant worsening of symptoms due to stress, emotional distress or after eating certain foods.

However, a central trigger is the altered intestinal flora. Many irritable bowel patients show reduced bacterial diversity and a preponderance of inflammation-promoting bacteria. On the other hand, the so-called “protective flora”, which supports healthy digestion and the immune system, is underrepresented.

Holistic treatment with mindfulness, nutrition and bowel care

Irritable bowel syndrome should always be treated holistically and take individual causes into account. The aim is to rebalance the microbiome and support the body in a natural way. This may require the conversion or discontinuation of medication and the following measures considered:

Microbiological therapy
High-quality probiotics and prebiotics can help restore microbial diversity in the intestine, i.e. to build up the intestinal flora in a targeted manner and suppress harmful germs.

Colon hydrotherapy and fasting cures
During heavy exercise, gentle bowel rinses or a therapeutic fasting helpful to relieve the intestines.

healthy diet
An individually adapted diet, for example based on the FODMAP principle, can significantly reduce flatulence and pain. A diet that is predominantly plant-based and rich in fiber and regular consumption of fermented foods such as sauerkraut or kefir in combination with conscious dietary intake is recommended. Industrially processed foods and sugar should be avoided. Instead, it is recommended to eat slowly and regularly and chew frequently.

Phytotherapy and natural remedies
Herbal remedies such as peppermint oil, caraway or anise have a relaxing and anti-inflammatory effect and calm the intestinal mucosa.

Time for exercise and stress relief
Chronic stress is a major factor in irritable bowel syndrome. techniques such as meditation, yoga, breathing exercises, or regular exercise help regulate and relax the body — and also the intestines.

The path to inner balance starts in the intestines

A healthy intestinal flora is crucial for a functioning digestive system and provides effective protection against irritable bowel syndrome. Anyone who suffers from recurring abdominal pain should not take the issue lightly. It is worthwhile to listen to the body's signals to be more conscious about nutrition, a mindful lifestyle to lead and address the causes holistically. This is how you find your inner balance and greater well-being throughout your body.

If you have a individual therapy or need further tips to strengthen the microbiome contact us gladly.

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