Ka Moʻolelo Huna ma waena o kou ʻōpū a me kou lolo (Pili ʻōpū-lolo) - E kamaʻilio kākou e pili ana i kēia!

Ua lohe paha ʻoe i ka "gut talk"? A i ʻole ke manaʻo nei ʻoe he "pulelehua i loko o kou ʻōpū" ke kokoke mai kahi mea maikaʻi? Pēlā nō, ke hiki mai kahi mea paʻakikī, ʻōlelo ʻoe "e haʻalele ana kou ʻōpū iā ʻoe." ʻO kēia mau mea a pau ma muli o ka pilina kupaianaha ma waena o ko mākou lolo a me ko mākou ʻōpū, a i ʻole ka ʻōnaehana hoʻoheheʻe. Ke kamaʻilio mau nei kēia mau mea ʻelua kekahi i kekahi.

No ke aha he pilina ikaika loa ma waena o ka ʻōpū a me ka lolo?

E noʻonoʻo i kēia ʻano: ua like ko kākou lolo a me ko kākou ʻōpū me nā hoaaloha maikaʻi loa . Kamaʻilio mau lākou kekahi i kekahi. Hoʻololi lākou i nā leka ʻaʻole wale e pili ana i ka mea a kākou e ʻai ai a inu ai, akā e pili ana hoʻi i ko kākou mau manaʻo hauʻoli, kaumaha, a me ka makaʻu. ʻO ka ʻoiaʻiʻo, ʻoi aku ka nui o ka ʻike e hoʻololi ʻia ma waena o ko kākou lolo a me ka ʻōpū ma mua o nā ʻōnaehana ʻē aʻe i loko o ko kākou kino. ʻAʻole anei he mea kupaianaha kēlā? Ua ʻōlelo ʻia ko kākou ʻōpū, a i ʻole ka ʻōnaehana hoʻoheheʻe, ʻo ia ka nui o nā hunaola nerve ma waho o ka lolo.

No laila, no ke aha he pilina nui ma waena o kēia mau mea ʻelua? I ka ʻōlelo maʻalahi, ua hoʻolālā ʻia e kōkua iā mākou e ola. Ua ʻike ʻoe i ke koʻikoʻi o ka meaʻai a mākou e ʻai ai i ko mākou kino holoʻokoʻa. Mai ka wā kahiko mai, ua loaʻa i nā kānaka nā ʻano meaʻai like ʻole. No laila, pono i ko mākou kino kahi "ʻōnaehana hoʻāla" maikaʻi e hōʻoia i ka loaʻa ʻana o ka meaʻai kūpono, e ʻike koke i ka wā a mākou i ʻai hewa ai, a i ʻole e hoʻōki i ka ʻai ʻana no kekahi manawa.

ʻO kēia "ʻōnaehana bele" e pili pū ana i ka ʻāpana o ko kākou lolo e kāohi ana i nā manaʻo. E noʻonoʻo, ke loaʻa kahi mea ʻino iā ʻoe, mālama ia i kahi hoʻomanaʻo i loko o kou noʻonoʻo e hōʻoia ʻaʻole ia e hana hou. Pēlā nō, hiki i nā manaʻo ke hoʻoikaika i ko kākou mau manaʻo ʻōpū. A, hiki i nā manaʻo ikaika o ka ʻōpū ke hoʻonui i ko kākou kaumaha a me nā pane manaʻo. Ua like ia me kahi pōʻaiapuni hoʻi a hoʻi i mua, ʻoiai ma waena o ka lolo a me ka ʻōpū.

He aha nā ʻano mea e hoʻopilikia ai kēia pilina i ko mākou kino?

I kēia manawa, e nānā kākou i ke ʻano o nā mea e hoʻopilikia ai kēia kamaʻilio ʻana ma waena o ka naʻau a me ka lolo i loko o ko kākou kino. Hōʻike ka noiʻi e pili ana kēia pilina i kēia mau mea:

• Ka pōloli a me ka māʻona
• Nā makemake a me nā makemake o ka meaʻai
• Nā ʻano ʻeha a me nā intolerances i ka meaʻai
• Ka neʻe ʻana o ka ʻōpū
• ʻO ka hoʻoheheʻe ʻana
• Ka hoʻololi ʻana o ka metabolism
• Manaʻo
• ʻAno
• Nā pae kaumaha
• ʻIke ʻeha
• Nā mea e like me ka hiki ke noʻonoʻo a me ka nānā ʻana (`hana Cognitive`)
• Palekana

He aha nā ʻōnaehana e pili ana i kēia pilina ʻōpū-lolo?

Ke kamaʻilio nā kauka e pili ana i kēia pilina ʻōpū-lolo, kapa lākou ia ʻo "Gut-Brain Axis".Ua like ia me kahi pūnaewele o nā aʻalolo e hoʻopili ana i ka lolo a me ka ʻōpū, e lawe ana i nā leka i mua a i hope. Eia naʻe, ʻaʻole hana hoʻokahi kēia ʻōnaehana aʻalolo. Hana pū ia me kā mākou ʻōnaehana endocrine, ka mea e hana ana i nā hormones (haʻi kēia mau hormones iā mākou i nā mea e like me ka pōloli, ka piha, a me ke kaumaha), a me kā mākou ʻōnaehana pale (ka mea e pane kūpono i kekahi maʻi a i ʻole ka ʻeha i loko o ka ʻōpū).

I loko o kēia pūnaewele, aia kekahi poʻe e pāʻani i kahi kuleana koʻikoʻi i ka pilina o ka ʻōpū a me ka lolo:

He lolo liʻiliʻi i loko o ka ʻōpū - ka ʻōnaehana Enteric Nervous (ENS)

Ua ʻike anei ʻoe i loko o kā mākou ʻōnaehana hoʻoheheʻe (ʻŌnaehana Gastrointestinal (GI) tract`), aia kahi ʻōnaehana nerve kaʻawale e kāohi ana i kāna mau hana hoʻoheheʻe. Ua kapa ʻia ʻo ia ʻo `Enteric Nervous System` (`ENS`) . Loaʻa iā ia ma mua o 500 miliona mau hunaola nerve! ʻO ia hoʻi, ʻo kēia ka ʻōnaehana nerve paʻakikī loa ma waho o ko mākou lolo. ʻO kekahi hiʻohiʻona kūikawā o kēia, ʻo ia ka hiki iā ia ke hana kūʻokoʻa mai ko mākou lolo a me ka ʻōnaehana nerve waena nui (`central nervous system`). No kēia kumu, ua kapa pū kekahi poʻe ʻepekema iā ia ʻo ``lua o ka lolo`` .

ʻO ka ENS kahi ʻāpana kūikawā o ka ʻōnaehana nerve autonomic e kāohi ana i nā hana involuntary o ko kākou mau ʻōpū kūloko. ʻOiai e hana ana ia ma ke ʻano he ʻāpana o ka ʻōnaehana nerve autonomic holoʻokoʻa, hana kūʻokoʻa nō hoʻi ia. ʻO ia hoʻi, hiki iā ia ke hōʻiliʻili i ka ʻike e pili ana i nā kūlana i loko o ka ʻōpū, hana i kēlā ʻike ma laila, a pane me ka ʻole o ka hoʻouna ʻana i ka lolo.

Alanui kamaʻilio nui - Vagus Aʻalolo

ʻO ke aʻalolo vagus ka loulou nui ma waena o ka ʻōnaehana nerve (ENS) i loko o ka ʻōpū a me ko kākou lolo. ʻO kēia kekahi o nā aʻalolo cranial 12 e hoʻomaka ana i loko o ko kākou iwi poʻo (cranium), hele i lalo i ke kino, a lālā ma ke ala. Lawe ke aʻalolo vagus i ka ʻike sensory e pili ana i nā kūlana i loko o ka ʻōpū mai ka ENS a i ka lolo. I ka pane ʻana, lawe kēia aʻalolo like i nā hōʻailona motor mai ka lolo a i ka ʻōpū.

Ke loli nā kūlana i loko o ka ʻōpū, no ka laʻana, nā loli kemika a i ʻole ka hiki ʻana mai o ka meaʻai, aia nā ʻano reflexes like ʻole i hoʻāla ʻia i loko o ka ʻōpū ma ke ʻano he pane. Ua kapa ʻia kēia mau mea he vagal reflexes. Hoʻāla ʻia kekahi o kēia mau mea i loko o ka ENS me ka ʻole o ka hoʻokomo ʻana i ka lolo (intrinsic vagal reflexes). Hoʻāla ʻia kekahi ma o ke kamaʻilio ʻana ma waena o ka ENS a me ka ʻōnaehana nerve waena (extrinsic reflexes).

ʻO nā hoaaloha liʻiliʻi i loko o ko mākou ʻōpū - ka microbiome o ka ʻōpū

He mea kupanaha paha kēia iā ʻoe. Pili pū nā bacteria e noho ana i loko o ko kākou ʻōpū i kēia pilina ʻōpū-lolo! ʻAe, ʻo kēia mau microbes ʻōpūʻO lākou ka mea nāna e hana, a i ʻole e kōkua i ka hana ʻana, i nā ʻelele kemika he nui ('neurotransmitters') e lawe ana i nā leka ma waena o ka ʻōpū a me ka lolo. ʻAʻole wale kēlā, hana pū lākou i nā kemika ʻē aʻe e hiki ke hoʻopilikia i ka lolo ma o ko mākou koko. Ma ka huli ʻana, hiki i ko mākou lolo a me ka ʻōpū ke hoʻololi i ke kaiapuni e noho ai kēia mau microbes, e hoʻohuli ana i ko lākou kaiāulu (ka 'gut microbiome').

Ua hōʻike ʻia nā noiʻi hou nei e pili ana kēia hui pū ʻana o nā microbes gut i nā maʻi neurological like ʻole, nā pilikia olakino noʻonoʻo, a me nā maʻi gastrointestinal hana.

ʻO kēia mau maʻi hana he mau kūlana kahi e mau ai nā hōʻailona akā ʻaʻole hiki ke loaʻa ke kumu kino maopopo. No ka laʻana, aia kahi pilina nui ma waena o ka poʻe me ka maʻi ʻōpū huhū (IBS) a me ka poʻe me nā pilikia olakino noʻonoʻo e like me ka hopohopo.

He aha nā maʻi e hiki ke pili me ka axis gut-brain?

No laila, inā ʻaʻole hana pono kēia axis gut-brain, a inā he hewa kekahi mea me ia, he aha ke ʻano o nā maʻi a i ʻole nā ​​​​hōʻailona e hiki mai ana? E nānā i kēia papa inoa:

• ʻO ka Irritable Bowel Syndrome (IBS) a me ka constipation hana a i ʻole ka diarrhea
• Nā maʻi noʻonoʻo e like me ka hopohopo a me ke kaumaha
• ʻEha umauma ʻaʻole puʻuwai
• ʻO ke kolik o ka pēpē
• ʻO ka dyspepsia hana
• ʻO ka dysphagia hana
• Ka hana ʻino o nā ʻiʻo o ka ʻōpū (Gastroparesis)
• Ka pilikia o nā ʻiʻo anus (`Anismus`)
• Ke kaumaha mau loa
• Luhi mau loa
• ʻEha mau loa
• ʻO ka hypersensitivity visceral
• Momona
• Nā maʻi neurodevelopmental e like me ka autism
• Nā maʻi neurodegenerative e like me ka maʻi o Parkinson
• Nā maʻi ʻeha e pili ana i ke aʻalolo e like me ka sclerosis maha

Pehea lā e mālama ai nā kauka i nā kūlana e like me kēia?

Pehea e mālama ai nā kauka i nā kūlana e pili ana i ka ʻōpū a me ka lolo? ʻO ka ʻoiaʻiʻo, ke hoʻomaka nei nā kauka e nānā i nā microbes i loko o kou ʻōpū (ka "gut microbiome") i ka wā e mālama ai i kēia mau kūlana.

Pehea e mālama ai i nā microbes ʻōpū

Ua hōʻike ʻia nā haʻawina holoholona e hiki i ka loaʻa ʻana o kahi kaiāulu olakino a ʻano like ʻole o nā microbes (`microbiota`) i loko o ka ʻōpū ke kōkua i ka hōʻemi ʻana i nā hōʻailona o nā maʻi gastrointestinal, neurological, inflammatory, a me nā maʻi psychological. Ua hui pū ʻia nā hopena i ke ʻano o kēia hana i loko o ke kanaka, akā he mea hoihoi ia. Eia kekahi mau ala e mālama ai i kēia mau microbes ʻōpū:

• Probiotics : ʻO kēia nā bacteria maikaʻi i loaʻa i nā mea e like me ka yogurt a me nā meaʻai i hoʻomoʻa ʻia.
• Nā lāʻau ʻalopeka : I kekahi manawa pepehi i nā bacteria ʻino.
• ʻO ka hoʻoili ʻana o ka microbiota fecal (FMT) : He ʻano hana hou kēia. Pili ia i ka hoʻokomo ʻana i ka bacteria maikaʻi mai nā ʻōpala o ke kanaka olakino i loko o nā ʻōpū o ka mea maʻi.

Hoʻōla kino-noʻonoʻo

Eia kekahi, hiki i ka poʻe me kekahi mau maʻi gastrointestinal hana ke pōmaikaʻi mai ka lāʻau lapaʻau noʻonoʻo-kino me kahi loea lāʻau lapaʻau behavioral. Hiki i kēia mau lāʻau lapaʻau ke kōkua i ka hōʻemi ʻana i nā hōʻailona gastrointestinal mau, a i ʻole ma ka liʻiliʻi e kōkua iā ʻoe e aʻo e hoʻomanawanui iā lākou. Hiki iā lākou ke kōkua i ka hōʻemi ʻana i kou ʻano holoʻokoʻa a me ke kaumaha. Hiki i kēia ke maikaʻi no kou ʻōpū. ʻO kekahi o kēia mau lāʻau lapaʻau:

• Hoʻōla hoʻomaha : Pili kēia i ka hoʻohana ʻana i nā ʻano hana like ʻole e kōkua iā ʻoe e hoʻomaha a hōʻemi i kāu pane kūlohelohe. No ka laʻana, ka hoʻomaha ʻana o nā ʻiʻo holomua, ka nānā ʻana, a me ke mele hōʻoluʻolu. Hōʻike ka noiʻi ʻana he ʻoi aku ka maikaʻi o kēia mau ʻano hana ke hui pū ʻia me ka cognitive behavioral therapy (CBT).
• Lapaʻau Hana Noʻonoʻo (CBT) : ʻO ka pahuhopu o kēia lāʻau lapaʻau, ʻo ia ke kōkua i ka poʻe me nā maʻi ʻōpū e hoʻololi i ko lākou mau manaʻo, ʻano, a me nā pane naʻau i ka ʻeha kino, a me ke kaumaha noʻonoʻo/naʻau a me ka hopohopo.
• Hoʻomaʻamaʻa hoʻomaha i kuhikuhi ʻia e ka ʻōpū : He hoʻomaha hohonu kēia i hui pū ʻia me nā manaʻo maikaʻi e pili ana i ka hana gastrointestinal. No ka laʻana, ke kau ʻana i kou mau lima ma kou ʻōpū, ka manaʻo ʻana i kahi manaʻo mahana, a me ka noʻonoʻo ʻana hiki iā ʻoe ke kaohi i kou neʻe ʻana o ka ʻōpū. Hiki i kēia ʻano hana ke kōkua no ka poʻe i ʻike i nā hōʻailona me ka ʻole o ke kaumaha maopopo.
• Manaʻo Olaola: Ke aʻo nei kēia lāʻau i ke kanaka pehea e kāohi ai i nā pane kūlohelohe o ko lākou kino. No ka laʻana, ke aʻo ʻana e kāohi i kou puʻuwai a i ʻole ka mahana o ke kino me ke kōkua o kahi mea uila. Ua hōʻike ʻia e ka noiʻi ʻana ua hoʻopuka ka biofeedback, i ka wā i hui pū ʻia me nā ʻano hana hoʻokele pilikia a me nā hōʻailona ʻē aʻe, i nā hopena olakino maikaʻi no ka poʻe me nā maʻi gastrointestinal ikaika.

He aha kā mākou e hana ai e mālama i kēia pilina o ka ʻōpū ma ka home?

No laila, he aha kā mākou e hana ai ma ka home e mālama i kēia axis gut-brain koʻikoʻi?

ʻO ke ala maikaʻi loa e mālama ai i ke olakino o kou ʻōpū i kēlā me kēia lā - a me ke olakino o kou lolo ma muli o ia mea - ʻo ia ka ʻai ʻana i kahi meaʻai olakino a kaulike . ʻO kekahi ala e mālama ai i ke olakino o kou lolo - a malia paha ke olakino o kou ʻōpū pū kekahi - ʻo ia ka hoʻokele ʻana i kou kaumaha e like me ka hiki iā ʻoe. Hiki iā ʻoe ke nānā i nā ala e hoʻokele ai i ke kaumaha i nā manawa kaumaha, a me nā ala e hōʻemi ai i ke kaumaha i kou ola o kēlā me kēia lā.

He aha ke ʻano o ka meaʻai a me ka mea inu e kūpono ai no kēia?

ʻO kahi lula maikaʻi no ka hoʻomaikaʻi kūlohelohe ʻana i kou olakino ʻōpū, ʻo ia ka ʻai ʻana i nā ʻano meaʻai holoʻokoʻa like ʻole, ʻoiai nā huaʻai a me nā mea kanu . ʻO ka ʻoi aku o ke ʻano o kāu ʻai ʻana, ʻoi aku ka ʻokoʻa o kāu microbiome ʻōpū. He mea maikaʻi kēlā no kou olakino ʻōpū holoʻokoʻa. ʻOi aku ka nui o ka meaʻai a me nā mea kanu i kēlā me kēia calorie ma mua o nā meaʻai i hana ʻia. ʻO ia hoʻi, ʻoi aku ka liʻiliʻi o kahi no nā mea hoʻohui maikaʻi ʻole, nā mea ʻono, a me nā momona saturated. Akā, loaʻa iā mākou nā mea e like me:

• ʻO ka fiber hiki ke hoʻoheheʻe ʻia a me ka fiber hiki ʻole ke hoʻoheheʻe ʻia : Loaʻa i nā mea kanu he nui nā ʻano fiber ʻelua. Kōkua kēia i ka hoʻoponopono ʻana i ko mākou neʻe ʻana o ka ʻōpū a hāʻawi pū i ka meaʻai no nā microbes maikaʻi (microbiota) i loko o ko mākou ʻōpū. ʻO kēia mau microbes, ma ka huli ʻana, hānai i ka uhi o ko mākou ʻōpū.
• ʻO nā Prebiotics a me nā probiotics : ʻO nā probiotics nā bacteria ola i loaʻa i nā meaʻai i hoʻoulu ʻia e like me ka yogurt a me ka sauerkraut. ʻO nā Prebiotics nā ʻano fiber a me nā starches paʻakikī a kēia mau bacteria e makemake ai e ʻai.
• Nā Antioxidants : ʻO kēia mau antioxidants, i loaʻa maoli i nā huaʻai a me nā mea kanu like ʻole, kōkua i ka hakakā ʻana i nā radical manuahi i loko o ko mākou kino a pale i ka mumū. Loaʻa i nā meaʻai like ʻole nā ​​ʻano antioxidants like ʻole.
• Nā meaʻai anti-inflammatoryʻO ka ʻai meaʻai holoʻokoʻa, nā mea kanu e hōʻemi maoli i ka mumū no ka mea he haʻahaʻa ia i ke kō, nā mea hoʻohui, a me ka cholesterol. Kōkua kēia i ka mālama ʻana i nā microbes i loko o ko mākou ʻōpū.

I ka pōkole, he aha e hoʻomanaʻo ai

Ua like kou ʻōpū a me kou lolo me ʻelua mau hoaaloha pili loa, e kamaʻilio mau ana ma o nā hōʻailona aʻalolo a me nā kemika. Ua kokoke loa lāua a hiki i kekahi ke ʻike i ka ʻeha o kekahi. Inā loaʻa iā ʻoe kahi maʻi e hoʻopilikia ai i kāu ʻōnaehana hoʻoheheʻe a i ʻole kou ʻōnaehana aʻalolo, he mea hiki ke pili pū kekahi ʻōnaehana ʻē aʻe. Ke nānā nei nā kauka i kēia mau kūlana mai nā ʻaoʻao ʻelua o ke axis gut-brain. Hiki iā ʻoe ke hana like ma ka mālama ʻana i kou olakino noʻonoʻo a me kou olakino ʻōpū. No ka mea, ua pili nā mea ʻelua!

ʻO ka pilina o ka ʻōpū-lolo, ʻōnaehana hoʻoheheʻe, olakino noʻonoʻo, ʻōnaehana nerve, microbiome, meaʻai, kaumaha