In recent years, the number of people with high levels of bad cholesterol has been increasing due to westernization of the diet and lack of exercise.
High bad cholesterol levels increase the risk of arteriosclerosis, myocardial infarction, and cerebral infarction.
To reduce these risks, it is important to lower bad cholesterol levels.
The key to this is improving the intestinal environment.
もくじ
Intestinal environment and bad cholesterol: risks and ways to improve
There are hundreds of species and hundreds of billions of bacteria in the intestines, forming an ecosystem called intestinal flora.
There are three types of bacteria: good bacteria, bad bacteria, and opportunistic bacteria, and the balance of each determines the intestinal environment.
The best balance of intestinal flora is said to be 20% good bacteria, 10% bad bacteria, and 70% opportunistic bacteria.
However, due to various causes, bad bacteria may become predominant and disrupt the balance of intestinal flora.
Incidentally, opportunistic bacteria are those that can be harmful, harmless, or beneficial, depending on the condition of the intestinal tract.
If we compare it to an election, they are independents(?). > !!!
Quote from: The Guard Kowa Intestinal Regimen: why is the intestine so important?”
Risks of having high bad cholesterol levels
High bad cholesterol levels increase the risk of arteriosclerosis, myocardial infarction, and cerebral infarction.
- Arteriosclerosis: Blood vessels become stiff and blood flow becomes slow. It increases the risk of cerebral infarction, myocardial infarction, arteriosclerosis obliterans, etc.
- Myocardial Infarction: The coronary artery that supplies blood to the heart muscle becomes blocked, resulting in necrosis of the heart muscle. This is a highly fatal disease.
- Cerebral infarction: A blood vessel in the brain becomes blocked and brain cells become necrotic. Speech disorder, paralysis, and other sequelae may result.
Relationship between intestinal environment deterioration and bad cholesterol
When the intestinal environment deteriorates, good bacteria decrease and bad bacteria proliferate. Bad bacteria have the following adverse effects.
- They make it easier to absorb cholesterol.
- Producing bad cholesterol
- Damage blood vessels.
Causes of intestinal flora imbalance
Intestinal flora is the population of intestinal bacteria in the gut.
There are many causes of intestinal flora imbalance, including diet, exercise, stress, aging, and medications.
By understanding these causes and taking appropriate measures, the intestinal environment can be regulated.
Cause 1: Westernization of diet
Westernization of diet is one of the major causes of intestinal flora imbalance.
- Lack of dietary fiber intake: Dietary fiber feeds good bacteria and regulates the intestinal environment. Westernized diets tend to be deficient in fiber from fruits and vegetables.
- Excessive fat intake: Excessive fat intake increases the growth of bad bacteria. Westernized diets tend to be high in fats such as animal fat and processed foods.
Cause 2: Lack of exercise
Lack of exercise worsens intestinal blood flow and inhibits the secretion of hormones that regulate the intestinal environment.
- Deterioration of intestinal blood flow: When intestinal blood flow deteriorates, the activity of good bacteria decreases and bad bacteria easily proliferate.
- Hormone secretion suppression: Lack of exercise suppresses the secretion of hormones that regulate the intestinal environment, leading to deterioration of the intestinal environment.
Cause 3: Stress
Stress also suppresses the secretion of hormones that regulate the intestinal environment and causes intestinal environment deterioration.
- Inhibition of hormone secretion: Stress inhibits the secretion of hormones that regulate the intestinal environment, causing intestinal environment deterioration.
- Disturbance of autonomic nervous system: Stress disturbs the autonomic nervous system and adversely affects the function of the intestines.
Cause 4: Aging
With aging, the number of good bacteria decreases and bad bacteria easily proliferate.
- Decrease in good bacteria: With aging, the total number of intestinal bacteria decreases, especially the number of good bacteria.
- Deterioration of intestinal environment: Decrease in the number of good bacteria causes deterioration of the intestinal environment.
Cause 5: Medication
Medication such as antibiotics may kill good bacteria as well.
- Decrease in good bacteria: Antibiotics may kill not only bad bacteria but also good bacteria.
- Gut dysbiosis: A decrease in good bacteria can cause intestinal dysbiosis.
Suggestions for improvement
#1. Improved diet
It is important to actively consume dietary fiber, which is food for good bacteria, and fermented foods that contain good bacteria themselves.
Dietary fiber
Dietary fiber is the food for good bacteria, so it should be actively consumed.
The ideal target intake of dietary fiber is at least 21 g per day for adult men and 18 g per day for adult women.
Seaweed
It is rich in soluble dietary fiber, which feeds good bacteria and can be expected to improve the intestinal environment.
Consume various types of seaweed, such as wakame, kelp, and nori.
Mushrooms
It is rich in dietary fiber and is expected to relieve constipation and improve the intestinal environment.
Mushrooms are also rich in soluble dietary fiber.
Consume a variety of shiitake mushrooms, eringi mushrooms, shimeji mushrooms, etc.
Okra
Its sticky component protects the inside of the gastrointestinal tract and can relieve constipation. It is also rich in dietary fiber.
Konnyaku
Low in calories and rich in dietary fiber, it is effective for weight loss. It can also be expected to relieve constipation.
Beans
Rich in dietary fiber and protein, they can be expected to improve the intestinal environment and increase satiety.
Consume a variety of beans such as soybeans, natto, tofu, and lentils.
Insoluble fiber can relieve constipation.
Vegetables
They are rich in insoluble dietary fiber and are expected to relieve constipation and improve the intestinal environment.
Consume a variety of cabbage, broccoli, spinach, etc.
Insoluble fiber can relieve constipation.
Fermented Foods
Fermented foods contain good bacteria themselves. This should also be actively taken daily.
Yogurt (lactic acid bacteria)
It is rich in lactic acid bacteria and is expected to lower bad cholesterol levels.
The acid bacteria inhibit the growth of bad bacteria and regulate the intestinal environment.
Plain yogurt is recommended because it is low in sugar and contains dietary fiber that feeds the good bacteria.
Consume about 100 g daily.
Natto (Bacillus natto)
Bacillus natto produces enzymes that break down bad cholesterol, and thus can be expected to lower bad cholesterol levels.
Consume about 1 pack a day.
Kimuchi (lactic acid bacteria, bifidobacteria)
Kimchi is rich in lactic acid bacteria and bifidobacteria, and is expected to improve the intestinal environment.
Consume about 50g a day.
Miso (lactic acid bacteria, koji mold)
Lactobacillus acidophilus and koji mold contained in miso improves the intestinal environment and promotes digestion.
However, overconsumption leads to excess salt, so consume about 10 g per day.
#2. Exercise
Exercise promotes blood flow to the intestines and improves the intestinal environment. Aerobic exercise is especially recommended.
Specific frequency and intensity of exercise
- 3-5 times a week
- 30 minutes or more
- Intensity to the extent that the breath is slightly bouncy
Recommended exercise
- Walking
- Jogging
- Swimming
- Cycling
- Dancing
Key points to increase the effectiveness of exercise
- Warm up and cool down properly.
- Exercise at a pace appropriate to your fitness level without overdoing it.
- Hydrate frequently.
- Have fun while exercising.
In addition to exercise, it is also important to develop a habit of physical activity in your daily life.
- Take the stairs instead of the escalator.
- Walk for short distances.
- Stretch frequently while doing housework or at work.
By continuing the exercise habit, you can expect various health benefits such as obesity prevention and stress reduction, as well as improvement of the intestinal environment.
#3. Supplementation
Types of Supplements
There are two main types of supplements for bad cholesterol: probiotics, which are known as good bacteria, and prebiotics, which feed the good bacteria.
Probiotics (good bacteria)
Lactobacillus
- Lactobacilli can be expected to lower bad cholesterol levels and enhance immunity.
- There are various types of lactic acid bacteria, so it is important to choose the strain that suits you best.
In foods, they are found in yogurt, cheese, kimchi, etc.
Bifidobacteria
- It is expected to relieve constipation and improve the intestinal environment.
- It is effective when taken in combination with lactic acid bacteria.
In foods, it is contained in yogurt and lactic acid bacteria beverages.
Bacillus natto
- It is expected to be effective in lowering bad cholesterol levels because it produces enzymes that break down bad cholesterol.
- It is recommended for people who cannot eat natto.
In food, as the name suggests, it is contained in natto.
Prebiotics (food for good bacteria)
In foods, oligosaccharides found in onions, bananas, soybeans, etc., and indigestible dextrinfound in seaweed, mushrooms, etc., are also found in supplements.
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Tips for choosing supplements.
- Choose supplements from reputable manufacturers: It is safer to choose supplements from manufacturers with a long track record or those supervised by doctors or researchers with expertise in the field.
- Choose a supplement that suits your physical condition and constitution: It is important to choose a supplement that contains the ingredients you need. If you have allergies or pre-existing medical conditions, consult your doctor in advance.
- Consult your doctor or pharmacist before taking the supplement: Some supplements may not be compatible with medications and may cause side effects. If you are taking any medications, be sure to consult your doctor or pharmacist.
#4. Improve lifestyle
Sleep
Lack of sleep can cause deterioration of the intestinal environment.
Ensure adequate and quality sleep.
Sleeping 7 to 8 hours every day is ideal.
Stress
Stress can cause deterioration of the intestinal environment.
Find stress-relieving methods that suit you, such as exercise, listening to music, reading, etc.
Smoking cessation
Smoking raises bad cholesterol levels and damages blood vessels.
Quitting smoking also reduces the risk of arteriosclerosis and myocardial infarction.
Sobriety
Excessive drinking raises bad cholesterol levels and puts a strain on the liver.
Be careful not to drink to excess.
Summary
Improving the intestinal environment is effective in lowering bad cholesterol levels.
Improve your diet, exercise, and take supplements to improve your intestinal environment and achieve a healthy body.
Have a good life!
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