In Honor Of Women's Health Week:
Know 5 to Stay Alive: Be Kind to Your Colon
Keep Your Colon Happy for Better Health
By Melissa Pheterson
"The colon is not just an organ, it's an entire ecosystem," says Mark Liponis, M.D., author of
UltraLongevity: The Seven Step Program for a Younger, Healthier You. Infinitesimally folded to produce food-absorbing surface area, the stretched-out gut would resemble a tissue paper large enough to blanket a tennis court. Trillions of bacteria (or "flora") slosh around — some playing nicer than others — and all playing a key role in your digestion, elimination and immunity. Recruit the "good guys" to work to your advantage by knowing five...
#1: Play with the "pros"
Yes, there are such things as "good" bacteria. They're called probiotics, and they live in our intestinal tract. As the "white knights" of bacteria, probiotics help us digest food, mediate our immune system and fight off their bad-seed cousins, the more pathogenic bacteria strains like salmonella.
Probiotic bacteria can help our body ward off colo-rectal cancer by breaking down carcinogens in food and relieving inflammation in the GI tract, says Gary Huffnagle, Ph.D., department head of internal medicine at the University of Michigan. They also help thicken the mucosal barrier to more pathogenic bacteria. When we've depleted our internal supply of probiotics — whether through medicine, infection, diet or stress — we can replenish the ranks by eating:
- Yogurt — a prime probiotic.
- Culturelle — capsules with the probiotic strain called Lactobacillus GG, or LGG.
#2: Graze, don't gorge
Do you skip multiple meals, then feast your heart out? Time to take a more moderate approach. "Eating is very stressful for the gut," says Liponis. "The immune system has to make sure everything crossing over into our bloodstream is friendly, not antagonistic."
Because huge meals overwhelm the colon, says Liponis, we should think more about grazing: picking, noshing, snacking on small amounts all day long. Anyone for tapas?
#3: Indulge in fiber and flaxseed
Fiber absorbs waste products, nourishes those "friendly" bacteria and calms the immune system, says Liponis. Eat 20 grams a day per every 1,000 calories. Choose foods like:
- vegetables and fruit — especially the peel
Flax seeds — with their earthy, nutty flavor — are the richest plant source of healthy Omega-3 fats. Buy whole flaxseed, store in the freezer, and run it through a coffee grinder before sprinkling on cereal and salads. Add a teaspoon to your diet every day, Liponis advises. (Nuts like walnuts and pecans pack flaxseed, too.)
And to wash it all down, keep up your intake of water, says Madelyn Fernstrom, PhD, director of the UPMC Weight Management Center. Water keeps stool soft and the mucus lining slick, helping to move things along.
#4: Take a load off
There's a reason they call tension "gut-wrenching" — it literally weighs down your GI tract. Stress held inward can constrict the lower colon, upset gastric juices, interfere with digestion and deplete the cells of nutrients. One more reason to relax!
Other ways to mollify your middle:- Respond ASAP to the call of nature.
- Get sufficient exercise for your abs — it pays off inside and out, reducing strain on the entire digestive system.
#5: Schedule a colonoscopy
Ready for your close-up? In this diagnostic tool to detect colon abnormalities, a tiny camera enters your body to examine the large colon and part of the small bowel. Not only can the procedure detect ulcerations and polyps, or abnormal tissue growths, it also allows doctors to biopsy or remove suspected lesions. Best of all, it's painless! If you're 50 years or older, talk to your doctor to schedule this endoscopic screening.
