Back Clinic Gastro Intestinal Health Functional Medicine Team. The gastrointestinal or (GI) tract does more than digest food. It contributes to various body systems and functions. Dr. Jimenez takes a look at procedures that have been created to help support the GI tract’s health and function, as well as promote microbial balance. Research shows that 1 in 4 people in the U.S. have stomach or intestinal problems that are so severe that it interferes with their daily activities and lifestyle.
Intestinal or digestion problems are referred to as Gastrointestinal (or GI) Disorders. The goal is to achieve digestive wellness. When an optimally working digestive system is on track, an individual is said to be in good health. The GI tract protects the body by detoxifying various toxins and participating in the immunological processes or when the body’s immune system interacts with antibodies and antigens. This combined with supporting the digestion and absorption of nutrients from an individual’s diet.
Several hours after you’ve swallowed that delicious first bite from your breakfast meal, the process of digestion has already started helping you get the most essential nutrients from your food. Your gastrointestinal tract, around 30 feet of prime digestive real estate, has the important function of breaking down food to absorb carbohydrates, proteins and fats, as well as vitamins and minerals, necessary for you to survive. However, your digestive system may not always function seamlessly.
Is digestive health important for overall wellness?
In fact, approximately 60 percent of adults suffer from gastrointestinal diseases and often experience symptoms such as gas, bloating and constipation. While an occasional abdominal discomfort might appear normal to most people, it could signal the beginning of a much bigger digestive health issue and you may find that it can be quite a relief to know that you can take action to feel your best. Listed below are five digestion health tips everyone can put into practice to achieve optimal gut wellness.
Understanding the Gut’s Microbiome
One hundred trillion of your body’s greatest allies, bacteria found throughout various areas of the gastrointestinal tract, make up what’s referred to as the microbiome. Researchers believe that digestive health can provide an insight into the well-being of the entire human body and there’s evidence that both the type and amount of bacteria growing on your gut can affect other functions as well, from your immunity to even your mood. The good kinds of bacteria, commonly known as probiotics, also need to eat in order to survive and help control the growth of harmful bacteria in the gastrointestinal tract. Prebiotics are the essential “food” for probiotics. There’s been many discussions regarding those probiotics found in fermented foods such as yogurt, kefir and kimchi, but it should be understood how vital it is to nourish these probiotics with prebiotics. Some prebiotic foods include raw asparagus, cooked onions, bananas and kiwifruit, among others.
Understanding How to Maximize Digestion
When it comes to achieving optimal digestive health, fiber can promote that sought after, comfortable digestion. The best sources of fiber include plant foods. In addition to enjoying those deliciously, colorful fruits and vegetables, make sure to fill up on whole grain foods to get enough fiber. The 2015-20 Dietary Guidelines recommends making half your plate fruits and vegetables and half of all your grains, whole grains. The United Nations called 2016 the International Year of Pulses, yet another name for beans and lentils, which are also rich in fiber. Some foods have compounds known as proteases which help break down protein, easing digestion when eating a hearty meal with meat. For instance, pineapple has a protease called bromelain, kiwifruit contains actinidin and papaya has papain. Another essential that can help maximize digestion which many people overlook is the simple principle of slowing down when you’re eating to make digestion easier. Taking time to properly chew your food is one of the smartest tricks anyone can do in order to optimize digestion.
Understanding How to Get the Gut Back on Track
Many of you may well know that sensation when your digestion is thrown out of whack and “things” get backed up a little. Although you may not have constipation, one can experience bloating and discomfort. In order to get your gut back on its regular track, you should maximize three things: water, exercise, and fiber. When that alone isn’t enough, many men and women can turn to fiber supplements such as psyllium and other bulking agents. Preliminary evidence from a study in New Zealand demonstrated that eating two green kiwifruit a day eases constipation as effectively as fiber supplements. Kiwifruit is an excellent source of fiber, like many fruits, but research affirms that kiwifruit fibers have a higher capacity of holding water, helping in laxation in the colon. Research studies are now underway in Italy and Japan to add to the understanding of kiwifruit as a natural remedy for relieving constipation. It’s a pretty exciting notion that using whole foods over supplements can be all that’s needed to get your digestive health back on track.
Understanding FODMAPs
Irritable bowel syndrome is a gastrointestinal disease estimated to affect 1 in 10 people. In the last few years, those diagnosed with irritable bowel syndrome, or IBS, have found digestive relief following a low FODMAP eating strategy. Certain carbohydrate foods, many of which can be nourishing fruits, vegetables and beans, are saturated in FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols, and may not be absorbed by people with sensitive intestines. Subsequently, these can create gas and other uncomfortable symptoms in the colon when bacteria ferment them, triggering irritable bowel syndrome symptoms. To ease IBS symptoms, the FODMAP foods must be removed from the individual’s diet and then later reintroduced in tolerable amounts. Talk to your gastroenterologist or a registered dietitian specializing in the low FODMAP protocol in case you have IBS and are considering trying this diet to improve your digestive health.
Understanding the Link Between the Brain and the GI Tract
You may also have already heard that stress can ultimately affect your digestive health. When some people feel stressed and anxious, their gastrointestinal tract often goes into hyperdrive. Nevertheless, the link between the brain and the GI tract is more than just that. More than 60 percent of our immune cells call the digestive system home. The gut has its own nervous system as well, frequently referred to as “the second mind,” containing more than a million nerve cells. Additionally, around 95 percent of people with IBS also struggle with depression or other mood disorders.
The concept that the gut microbiome can influence mood has become one of the most interesting areas of research today. Studies have revealed that the gut synthesizes significant levels of serotonin, the neurotransmitter that helps calm and relax the body. Adequate vitamin C is required for the gut to turn tryptophan into serotonin.
Scientists are analyzing how modifications to our eating patterns may contribute to an improved and diverse microbial community. Those studying kiwifruit have supplied evidence that consuming two kiwifruit per day (200 mg per day of vitamin C) was associated with optimal blood levels of vitamin C to benefit immune function and well-being. One study demonstrated a 35 percent decrease in mood disbalances based on self-reported perception of an improved mood once the participants consumed kiwifruit. While many different foods, such as oranges and strawberries, can provide vitamin C, SunGold kiwifruit is a particularly rich source of the nutrient.
Now that you’ve understood how to manage and maintain your digestive health better, you can start to make lifestyle changes that can help you support it. The good news is these changes can be simple, delicious and beneficial to your overall wellness. Whether you begin to eat more slowly, build a balanced plate to get more fiber, be sure to consume probiotics and prebiotics, get sufficient water, exercise, or do a bit of each of the tips mentioned above, you’ll feel the difference with better digestive health. Keep your eyes open for further evidence of what creates a healthy gut microbiome, because we’re just digging into the knowledge base of beneficial bacteria. The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
By Dr. Alex Jimenez
Additional Topics: Wellness
Overall health and wellness are essential towards maintaining the proper mental and physical balance in the body. From eating a balanced nutrition as well as exercising and participating in physical activities, to sleeping a healthy amount of time on a regular basis, following the best health and wellness tips can ultimately help maintain overall well-being. Eating plenty of fruits and vegetables can go a long way towards helping people become healthy.
There’s something about gastrointestinal issues that makes them difficult to talk about in polite company, which unfortunately leaves many of us suffering one problem or another in silence. “What’s more, gastrointestinal, or GI, diseases are putting an increasing weight on Americans, causing an unprecedented number of clinical visits and hospitalizations than ever before”, stated Stephen Bickston, an American Gastroenterological Association professor of internal medicine at Virginia Commonwealth University.
What are the most prevalent gastrointestinal diseases?
Nevertheless, treatments for gastrointestinal diseases can be as simple as making informed lifestyle modifications or even taking over-the-counter drugs and medications. Peppermint oil and soluble fiber, for instance, has been used to help people with irritable bowel syndrome, or IBS, where a 2008 British Medical Journal study suggested that both of these natural remedies ought to be first-line treatment therapies for IBS. Here’s a rundown of the latest medical knowledge on five of the most common gastrointen.
Acid Reflux
Symptoms of acid reflux, such as heartburn, are among several of the most common digestive discomforts reported by the general population. In a Swedish study, approximately 6 percent of people reported suffering from acid reflux symptoms daily and 14 percent had them at least weekly. Such frequent symptoms may indicate the presence of gastroesophageal reflux disorder, or GERD. Aside from being painful, GERD, or gastroesophageal reflux disorder can damage the esophagus throughout the years or even lead to esophageal cancer.
“Heartburn typically involves a hot or burning sensation which rises up from the center of the abdomen area and to the chest under the breastbone or sternum”, states Michael Gold, a gastroenterologist at MedStar Washington Hospital Center in Washington, D.C. “It might also be accompanied by a sour taste in the mouth, or hypersalivation, in addition to discovering fluid or food out of your mouth, particularly at night time.” Pregnancy, several drugs and medications, as well as consuming alcohol or certain foods can cause heartburn. Children under the age of 12 and a few adults may have GERD without heartburn, instead experiencing asthma-like symptoms, difficulty swallowing, or a dry cough.
Treatment options for acid reflux include drugs and medications that reduce acid levels, like the proton pump inhibitors Aciphex, Nexium, Prevacid, Prilosec, and Protonix, along with the H2 blockers Axid, Pepcid, Tagamet, and Zantac. But taking these drugs and/or medications is not without risk. In 2008, a study found that a proton pump inhibitor can weaken the heart-protective impact of the blood thinner Plavix in patients taking the two drugs/medications together. In severe cases of gastroesophageal reflux disorder, surgeons can tighten a loose muscle found between the esophagus and the stomach, to inhibit the upwards flow of gastric acid. Laparoscopic surgery, which involves small incisions, has been proven to reduce scarring and shorten recovery time in comparison with open procedures.
Diverticulitis
By one estimate, about 3 in 5 Americans older than 70 years of age have the abnormal lumps called diverticula someplace in the wall of their intestinal tract. However, only 20 percent may experience a complication like diverticulitis, inflammation of a pouch, a tear, or an abscess.
Individuals with Crohn’s disease or ulcerative colitis, the two most prevalent inflammatory bowel diseases, complain of abdominal pain and diarrhea and may sometimes experience anemia, rectal bleeding, weight loss and other symptoms. “No definitive tests and evaluations exist for either disease and patients generally endure two primary misdiagnoses”, says R. Balfour Sartor, chief medical adviser to the Crohn’s & Colitis Foundation of America. “With Crohn’s”, he states, “appendicitis, irritable bowel syndrome, an ulcer, or an infection can be incorrectly diagnosed.”
In case diverticulitis does develop, symptoms are most likely to manifest through abdominal pain and potentially fever, however, antibiotics can treat the problem. In severe instances, a tear can result in an abscess, which might result in nausea, vomiting, fever, and intense abdominal tenderness which demands surgical repair. Some healthcare specialists consider that a diet too low in fiber could trigger the gastrointestinal disease, which develops growingly common with age and is most widespread in western societies.
Inflammatory Bowel Disease
Both disorders may emerge from a wayward immune system that leads the body to attack the gastrointestinal tract, or GI tract. Crohn’s disease involves ulcers that could seep deep into the tissue lining at any given section of the GI tract, leading to infection and thickening of the intestinal wall and blockages which may need surgery. Ulcerative colitis, by comparison, interrupts only the colon and rectum, where it also causes ulcers; colitis is characterized by bleeding and pus.
Treating either disease requires beating back, then constantly holding in check, the inappropriate inflammatory response. Both steps are accomplished by means of a combination of prescription anti-inflammatories, steroids and immunosuppressants. Crohn’s patients might also be given antibiotics or other specialized drugs and medications. The current debate stands as to whether Crohn’s disease sufferers benefit if given highly potent treatment therapies early in the course of the gastrointestinal disease instead of escalating potency with time from milder initial treatments, as is traditionally done, clarified Themos Dassopoulos, manager of inflammatory bowel diseases at Washington University at St. Louis. Surgery “cures” ulcerative disorders by simply taking away the colon but signifies that patients will need to wear a pouch, internally or externally, for waste. “Inflammatory bowel disease, or IBD, patients must take particular caution when using NSAIDs, such as aspirin, since these painkillers may cause additional gut inflammation in 10 to 20 percent of individuals, ” states Dassopoulos.
Constipation
The fact that Americans spend $725 million annually on laxatives indicates that trying to unclog the nation’s plumbing, so to speak, is a national pastime. But overuse of stimulant laxatives, which cause the intestines to contract rhythmically, can make the gut more reliant on these, requiring more of them and finally rendering the aid ineffective. First, a little bit of clarification on the frequency of your flushing: “There is no need to worry about having a daily bowel motion; anywhere between three times a day and three times per week is normal”, says Sandler.
“However, if you are having discomfort and can not make your bowels move, try out an over-the-counter remedy such as milk of magnesia’,’ he states. And should you have attempted laxatives or not, going a week without a bowel movement is a very good reason to see the doctor, ” says Sandler. Constipation, hard stools, and straining could result in hemorrhoids or an anal fissure. Constipation is best avoided through regular exercise and a diet high in fiber from whole grains, fruits, and vegetables. To elderly folks, that are inclined to become constipated more frequently: Be sure you’re hydrating properly and conscious of any drugs and medications which may be causing your bowel movements to be backed up.
Gallstones
Just a quarter of people with gallstones typically require treatment. That’s fortunate, because every year nearly 1 million Americans are diagnosed with these small pebbles, which are largely made of cholesterol and bile salts. Eliminating these typically requires removal of the gallbladder, one of the most frequent surgeries in the United States.
“Gallstones can get blamed for symptoms caused by other, more elusive culprits, such as irritable bowel syndrome”, states Robert Sandler, chief of the division of gastroenterology and hepatology together with the University of North Carolina School of Medicine. An ultrasound evaluation may pick them up while missing the real issue. “If you’re told you’ve got to have gallstones out however they aren’t bothering you, get a second opinion”, he advises. Removal may be mandatory when the stones instigate infection or inflammation of the gallbladder, pancreas, or liver. This can happen if a stone going out of the intestine becomes trapped, blocking the flow of bile, at the ducts between the liver and the small intestine.
The pain of a gallstone lodged at a duct normally comes on quickly at the right upper abdomen, between the shoulder blades, or beneath the right shoulder,� and also means a visit to the ER is necessary, as may fever, vomiting, nausea, or pain lasting more than five hours. Gallbladder removal may be accomplished laparoscopically and more recently has been completed with no external incision by going through your mouth or vagina. Obesity can also be a risk factor for gallstones, and it is theorized that they increase due to a lack of fiber and an excessive amount of fat from the western diet. Losing weight then regaining it also seems to set the stage for the common gastrointestinal disease. In a 2006 study of men, the more frequent the weight cycling and the bigger the amount of pounds fall and are regained, the larger the chances of developing gallstones. Women, in particular those people who are pregnant or using birth control pills, face an increased risk of developing gallstones as well.
We will continue to discuss the common issues affecting the gastrointestinal tract, or GI tract, including the colon as well as rectum and anal problems, in the following series of articles. The 5 common gastrointestinal diseases mentioned above can manifest pain and discomfort as well as a variety of other symptoms if left untreated. Be sure to seek proper medical attention. The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
By Dr. Alex Jimenez
Additional Topics: Wellness
Overall health and wellness are essential towards maintaining the proper mental and physical balance in the body. From eating a balanced nutrition as well as exercising and participating in physical activities, to sleeping a healthy amount of time on a regular basis, following the best health and wellness tips can ultimately help maintain overall well-being. Eating plenty of fruits and vegetables can go a long way towards helping people become healthy.
Food is one of the most essential basic needs. It is made up of nutrients, micronutrients, such as vitamins and minerals, and macronutrients, such as carbohydrates, proteins and fats. A balanced diet, consisting of a variety of these nutrients is the foundation of good health. While consuming the necessary daily intake of carbohydrates, high-quality proteins, heart-healthy fats, vitamins, minerals and water is essential towards maintaining the body’s overall well-being and function, staying healthy and productive could not be achieved without one important structure: the digestive system.
What is the digestive system?
The digestive system is a collective group of organs which function together to convert food into energy and provide basic, fundamental nutrients in order to nourish the entire body. Food is delivered through a long tube inside the body known as the alimentary canal, best referred to as the gastrointestinal tract, or the GI tract. The gastrointestinal tract consists of the oral cavity, or mouth, pharynx, esophagus, stomach, small intestines, and large intestines. Along with the gastrointestinal tract, there are various important accessory organs which additionally help the human body to digest foods, however, these do not have food pass through them. Accessory organs of the digestive system include the teeth, the tongue, salivary glands, liver, gallbladder, and the pancreas.
Digestive System Anatomy
Mouth
Food begins its course through the digestive system at the mouth, also known as the oral cavity. As a matter of fact, digestion is considered to begin here as soon as you take the first bite of a meal. Within the mouth are numerous accessory organs which aid in the digestion of food: the teeth, the tongue, and the salivary glands. Teeth chop food into smaller pieces, to allow for an easier digestion, which are then moistened by saliva to begin the process of breaking the food down, before the tongue and other muscles of the mouth push the food into the pharynx.
Teeth. The teeth are 32 small, hard organs located along the anterior and lateral edges of the mouth. Each tooth is created from a bone-like material called dentin and coated in a layer of enamel, the hardest substance in the human body. Teeth are living organs that also contain blood vessels and nerves under the dentin in a soft region, best referred to as the pulp. The structure of the teeth is made for cutting and grinding food into smaller pieces.
Tongue. The tongue is located on the inferior section of the mouth only posterior and medial to teeth. It’s a small organ composed of several pairs of muscles coated in a thin but strong, bumpy, skin-like layer. The outside of the tongue contains many papillae designed for grasping food as it’s moved by the tongue’s muscles. The taste buds on the surface of the tongue distinguish flavor molecules in food and link to nerves in the tongue to deliver taste information to the brain. The tongue can also help push food toward the posterior area of the mouth for swallowing.
Salivary Glands. Surrounding the mouth are three varieties of salivary glands. The salivary glands are sets of accessory organs that produce a watery secretion known as saliva. Saliva helps to moisten food and starts the digestion of food. The body also uses saliva to continue lubricating food as it moves through the mouth, pharynx, and esophagus.
Pharynx
The pharynx, or throat, is a funnel-shaped tube connected to the back end of their mouth. The pharynx is responsible for the delivery of a mass of chewed food from the mouth to the esophagus. The pharynx also has a significant role in the respiratory system, as air from the nasal cavity passes through the pharynx on its way to the larynx and finally the lungs. Since the pharynx serves two different functions, it includes a flap of tissue called the epiglottis which behaves as a switch to effectively route food into the esophagus and air into the larynx.
Esophagus
The esophagus is a muscular tube which connects the pharynx to the stomach, that is part of the upper gastrointestinal tract, or upper GI tract. By means of a series of contractions, referred to as peristalsis, it transports the eaten masses of chewed food along its span. At the inferior end of the esophagus is a muscular ring known as the lower esophageal sphincter or cardiac sphincter. The role of the sphincter is to shut off the end of the esophagus and keep food from passing backwards into the esophagus, and instead maintain it in the stomach.
Stomach
The stomach is a muscular sac that’s located on the left side of the abdominal cavity, just inferior to the diaphragm. In an average individual, the stomach is about the size of their two fists placed alongside each other. This major organ plays the role of serving as a sort of storage tank for foods so the body has enough time to digest large meals properly. The stomach also contains hydrochloric acid and digestive enzymes which continue the digestion of food that began from the mouth. When it leaves the stomach, food is the consistency of a liquid or paste.
Small Intestine
Made up of three segments, the duodenum, the jejunum and the ileum, the small intestine is a long, thin tube about 1 inch in diameter and approximately 10 feet long which is part of the lower gastrointestinal tract, or lower GI tract. It is located only inferior to the stomach and takes up nearly all the space in the abdominal cavity. The entire small intestine is coiled like a hose and the interior surface is filled with lots of ridges and folds. These folds are utilized to make the most of the digestion of food and absorption of nutrients. The small intestine continues the process of breaking down food with the help of accessory organs. Contractions known as peristalsis are also at work within this organ. By the time food leaves the small intestine, approximately 90 percent of nutrients are extracted from the food which entered it.
Liver and Gallblader
The liver is a roughly triangular accessory organ of the digestive system found to the right of the stomach, just inferior to the diaphragm and superior to the small intestine. The liver weighs about 3 pounds and is the second largest organ in the human body. The liver has many different functions, but its primary purpose is the production of bile and its secretion into the small intestine for digestion. Another of its important functions include the cleansing and purification of the blood flowing from the small intestine, which contains the absorbed nutrients. The gallblader is a small, pear-shaped organ found just posterior to the liver. The gallbladder is used to store and recycle surplus bile from the small intestine, through a channel known as the cystic duct, so that it might be re-utilized for the digestion of subsequent meals.
Pancreas
The pancreas is a large gland situated just inferior and posterior to the stomach. It is approximately 6 inches long and shaped like short, lumpy snake with its “head” attached into the duodenum and its “tail” pointing towards the left wall of the abdominal cavity. The pancreas secretes digestive enzymes into the small intestine to complete the digestion of foods. These enzymes break down carbohydrates, proteins and fats from the food we eat.
Large Intestine
The large intestine, best referred to as the colon, is a long, thick tube about 2.5 inches in diameter and approximately 5 feet long.�It is made up of the cecum, the ascending colon, the transverse colon, the descending colon, and the sigmoid colon, which connects to the rectum. It is located only inferior to the stomach and wraps across the lateral and superior border of the small intestine. The large intestine absorbs water and also contains many symbiotic bacteria which aid in the breaking down of wastes to extract small quantities of nutrients. Stool, or waste left over from the digestive process, is passed through the colon by means of peristalsis, or contractions, first in a liquid state and ultimately in solid form as the water is removed from the stool. Stool, or feces, in the large intestine exits the body through the anal canal, to begin the process of elimination.
In conclusion, the digestive system is ultimately essential to effectively break down the food we consume to provide our body with energy and basic nutrients. Unfortunately, however, as with other systems of the body, gastrointestinal diseases can alter the healthy function of the digestive system. The gastrointestinal tract may appear normal but may not be working properly. Symptoms can vary widely on the individual depending on the problem.� We will discuss the common issues affecting the gastrointestinal tract, or GI tract, including the colon as well as rectum and anal problems, in the following series of articles.�The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
By Dr. Alex Jimenez
Additional Topics: Wellness
Overall health and wellness are essential towards maintaining the proper mental and physical balance in the body. From eating a balanced nutrition as well as exercising and participating in physical activities, to sleeping a healthy amount of time on a regular basis, following the best health and wellness tips can ultimately help maintain overall well-being. Eating plenty of fruits and vegetables can go a long way towards helping people become healthy.
When it comes to stomach discomfort during exercise, forget that old adage “no pain, no gain.” New research suggests that excessive strenuous exercise may lead to gut damage.
“The stress response of prolonged vigorous exercise shuts down gut function,” said lead author Ricardo Costa.
“The redistribution of blood flow away from the gut and towards working muscles creates gut cell injury that may lead to cell death, leaky gut, and systemic immune responses due to intestinal bacteria entering general circulation,” Costa added. He’s a senior researcher with the department of nutrition, dietetics and food at Monash University in Australia.
Researchers observed that the risk of gut injury and impaired function seems to increase along with the intensity and duration of exercise.
The problem is dubbed “exercise-induced gastrointestinal syndrome.” The researchers reviewed eight previously done studies that looked at this issue.
Two hours appears to be the threshold, the researchers said. After two hours of continuous endurance exercise when 60 percent of an individual’s maximum intensity level is reached, gut damage may occur. Costa said that examples of such exercise are running and cycling.
He said heat stress appears to be an exacerbating factor. People with a predisposition to gut diseases or disorders may be more susceptible to such exercise-related health problems, he added.
Dr. Elena Ivanina is a senior gastroenterology fellow at Lenox Hill Hospital in New York City. She wasn’t involved with this research but reviewed the study. She said that normal blood flow to the gut keeps cells oxygenated and healthy to ensure appropriate metabolism and function.
If the gut loses a significant supply of blood during exercise, it can lead to inflammation that damages the protective gut lining. With a weakened gastrointestinal (GI) immune system, toxins in the gut can leak out into the systemic circulation — the so-called “leaky gut” phenomenon, Ivanina said.
But, she underscored that exercise in moderation has been shown to have many protective benefits to the gut.
“Specifically, through exercise, patients can maintain a healthy weight and avoid the consequences of obesity,” she said. Obesity has been associated with many GI diseases, such as gallbladder disease; fatty liver disease; gastroesophageal reflux disease (GERD); and cancer of the esophagus, stomach, liver and colon. Regular moderate physical activity also lowers the risk of cardiovascular disease, type 2 diabetes and depression.
To prevent exercise-related gut problems, Costa advised maintaining hydration throughout physical activity, and possibly consuming small amounts of carbohydrates and protein before and during exercise.
Ivanina said preventive measures might help keep abdominal troubles in check. These include resting and drinking enough water. She also suggested discussing any symptoms with a doctor to ensure there is no underlying gastrointestinal disorder.
Costa recommended that people exercise within their comfort zone. If you have stomach or abdominal pain, “this is a sign that something is not right,” he said.
Individuals with symptoms of gut disturbances during exercise should see their doctor.
The study authors advised against taking nonsteroidal anti-inflammatory drugs — including ibuprofen (Advil, Motrin) or naproxen sodium (Aleve) — before working out.
Costa said there’s emerging evidence that a special diet — called a low FODMAP diet — leading up to heavy training and competition may reduce gut symptoms. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. FODMAPs are specific types of carbohydrates (sugars) that pull water into the intestinal tract.
The International Foundation for Functional Gastrointestinal Disorders suggests consulting a dietitian familiar with FODMAP diets. Such diets can be difficult to initiate properly on your own, the foundation says.
Costa also said there’s no clear evidence that dietary supplements — such as antioxidants, glutamine, bovine colostrum and/or probiotics — prevent or reduce exercise-associated gut disturbances.
The study results were published online recently in the journal Alimentary Pharmacology & Therapeutics.
An Irish study that examined the relationship between dairy intake and bone density found that senior citizens who ate the most yogurt had denser hip bones than those who ate the least.
Researchers examined 1,057 women and 763 men who underwent a bone-mineral-density (BMD) assessment and 2,624 women and 1,290 men who had their physical function measured. All were older than 60 years of age.
Yogurt consumption information was gleaned from a questionnaire and categorized as never, two to three times per week, and more than one serving per day. Other factors that influence bone health were taken into consideration including daily intakes of other dairy products, meat, fish, smoking, alcohol, and other traditional risk factors that affect bone health.
After adjusting for all risk factors, each unit increase in yogurt consumption in women was associated with a 31 percent lower risk of osteopenia (a condition where old bone is reabsorbed into the body faster than it can make new bone) and a 39 percent lower risk of osteoporosis (weak, brittle bones).
In men, the risk of osteoporosis was 52 percent lower in those who ate the most yogurt.
“Yogurt is a rich source of different bone promoting nutrients,” said researcher Dr. Eamon Laird. “The data suggest that improving yogurt intakes could be a strategy for maintaining bone health.”
Other recent studies have found yogurt has some surprising health benefits. Scientists at the University of California, Los Angeles, found that good bacteria like the Lactobacillus strain found in yogurt battle inflammation and can slow, or even stop, the development of cancer. In addition, good bacteria reduced gene damage.
An analysis of 23 randomized studies at Vanderbilt University Medical Center found that using probiotics improved the symptoms of people with seasonal allergies. Researchers theorize probiotics change the composition of bacteria in the intestines in ways that modulate the body’s immune response and stop it from reacting to pollen and other allergens.
Breastfeeding has long been linked to a variety of health benefits in babies, and a new study suggests that bacteria transferred from mothers to their nursing infants might be at least partly responsible.
Researchers focused on what’s known as the microbiome, or all of the bacteria, viruses and fungi that live in and on the body. They tested 107 mother-baby pairs for organisms on women’s breasts and in their milk, and they also examined babies’ stool as a way of determining what types of organisms were in the infant gut microbiome.
While they found distinct types of bacteria in milk, breast tissue and infant stool, researchers also found infants’ gut microbial communities matched the bacteria in their mothers’ milk and on their mothers’ skin much more than it resembled samples from other women in the study.
That suggests each mother’s milk was a major contributor to her own infant’s gut microbiome.
“We were able to show that there are bacteria in milk and that these bacteria could be traced to bacteria in infant stools,” said senior study author Dr. Grace Aldrovandi, chief of the division of infectious diseases at Mattel Children’s Hospital at the University of California, Los Angeles.
“This supports the hypothesis that milk microbes are a mechanism by which breastfeeding provides benefit,” Aldrovandi said by email.
Pediatricians recommend that mothers exclusively breastfeed infants until at least 6 months of age because it is tied to reduced risk for babies of ear and respiratory infections, sudden infant death syndrome, allergies, childhood obesity and diabetes.
Mothers may benefit too, with longer periods of breastfeeding linked to lower risks of depression, bone deterioration and certain cancers.
Based on lab tests of bacteria found in milk, on skin and in stool in the current study, researchers estimated that babies who got at least 75 percent of their nutrition from breast milk during the first month of life received about 28 percent of their gut bacteria from their mother’s milk. These babies also got about 10 percent of their gut bacteria from mothers’ skin and 62 percent from sources researchers didn’t determine.
The more babies nursed, the more their gut bacterial community changed to resemble what was found in their mother’s milk.
And in babies who got more of their nutrition exclusively from breastfeeding, microbial communities were slightly more diverse overall and different microbes predominated compared to babies who breastfed less.
One limitation of the study is that researchers didn’t assess the origins of the breast milk bacteria or other bacterial communities from the mother that might have contributed to the infant gut microbiome, the authors note. Nor did they assess any effects on the babies’ health based on differences in their microbiomes.
Still, the results build on previous research suggesting that the infant gut microbiome is different for breast-fed and formula-fed babies, said Dr. Alexander Khoruts, a researcher at the University of Minnesota in Minneapolis who wasn’t involved in the study.
“We’ve always assumed that most of these microbes come from the mother,” Khoruts said by email. “They found that breastfeeding is the major source of microbial transfer during the early months of life, and I think the study provides supportive evidence for the current recommendations of exclusive breastfeeding for the first six months and continued breastfeeding to 12 months.”
Many factors can influence the infant gut microbiome, including breastfeeding, whether babies arrived by vaginal or surgical delivery and antibiotic use, noted Jose Clemente, a researcher in the genetics and genomic sciences at the Icahn School of Medicine at Mount Sinai in New York.
“The beneficial effects of breastfeeding are well known, and this study provides further evidence by demonstrating that probiotic bacteria found in breast milk can be transferred to the infant,” Clemente, who wasn’t involved in the study, said by email. “Every little bit helps, so even some amount of breast milk can be a source of beneficial bacteria for babies.”
Are you including enough probiotic-rich foods in your diet? Do you know that probiotics are not only essential for digestive health but for overall health?
In this article, we will learn all about probiotics and its benefits for overall health along with some best natural probiotic foods.
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Probiotics:
Probiotics are the good bacteria (or friendly bacteria) that line your gut and help in the absorption of nutrients from the food and thus boost up your immune system.
Digestive disorders, candida, frequent attack of cold and flu, autoimmune disease, skin problems, etc. are some side effects we will experience due to lack of enough probiotics.
In this modern world, due to unhealthy agricultural practices (little or no probiotics in food) and the intake of antibiotics for every health problem (kill the existing good bacteria). So, we have to include more probiotic-rich foods in our diet.
Types of Probiotics:
There are many types of probiotics that offer�different types of beneficial bacteria to help for the proper functioning of the body. Here are the 7 types of probiotics.
Lactobacillus Acidophilus
Lactobacillus Reuteri
Lactobacillus Bulgaricus
Streptococcus Thermophilus
Bifidobacterium Bifidum
Saccharomyces Boulardii
Bacillus Subtilis
Health Benefits of Probiotics:
Most people think that probiotics are essential for proper functioning of gut but there are unaware of other health benefits of consuming probiotic � rich foods. Here are some health benefits explained.
It improves digestion by restoring the natural balance of the gut bacteria and aids in getting rid of constipation or diarrhea and other digestive problems.
It strengthens your immune system and thus reduces the recurrence of cold, flu and other respiratory problems.
It is proven to be beneficial for treating candida yeast infection by killing the yeast fungus causing infection and also helps to reset the system for proper functioning.
It aids in weight loss by reducing the cholesterol levels.
It improves eczema and psoriasis to make your skin healthy and free from allergies and infections.
It reduces the abdominal bloating and flatulence (stomach gas) that caused by irritable bowel syndrome (IBS).
It increases the energy levels from the�production of vitamin B12. This beneficial bacteria helps to reduce the depression, promotes heart health, boost up your brain and body.
It effectively heals the leaky gut and also clears inflammatory bowel disease.
In some study, it is started that intake of probiotics will alter the mood, stress, anxiety and pain sensitivity.
After knowing about its health benefits, hope we�ll definitely consume the probiotic foods in your diet for grabbing these benefits.
Natural Probiotic � Rich Foods:
Here are the natural probiotic rich foods that have to be included in your diet to enjoy many health and skin benefits. Have a look at these foods.
1. Kefir:
Kefir (means � feeling good) is a fermented dairy product prepared with a unique combination of milk (cow�s or goat) and fermented kefir grains. It has a�tart flavor and slightly acid that has 10 � 34 strains of probiotics.
Kefir is fermented with more bacteria and yeast, which in turn makes it as a best natural product with a�rich content of probiotics. Enjoy kefir (prefer on an empty stomach) or add it to smoothie or cereal instead of milk.
You can also find coconut kefir that made by fermenting the juice of young coconuts with kefir grains. It is a diary free option that contains several strains of probiotics. You can drink it by adding a little of stevia, water, and lemon juice to enhance its favor.
Note: Intestinal cramping and constipation will be experienced when starting the intake of kefir. So, begin with 1/8 cup and gradually increase it to 1 � 2 cups of kefir per day. But it is suggested to take a break of one day after completing each week.
2. Yogurt:
Yogurt with live and active cultures is an excellent source of probiotics. Regular intake of yogurt will help for proper digestion and thereby promotes a healthy balance of microbes in the digestive system.
But be sure while choosing probiotic yogurt that it should be free from high fructose corn syrup and artificial flavors or sweeteners. Prefer only plain yogurt (or Greek yogurt) and add some fresh fruits in it while consuming.
3. Sauerkraut:
Sauerkraut is made from fermented cabbage and other vegetables. It is high in organic acids and thus makes the food to taste sour. It has a�variety of probiotics strains that supports the growth of good bacteria and improves the gut flora.
Do you know that intake of 2 ounces of homemade sauerkraut has more amount of probiotics rather than a bottle of 100 probiotic capsules? It is used as a�condiment in raw form without heating or cooking it. Avoid usage of excess amounts, as it causes harm for thyroid functioning.
4. Miso:
Miso is a traditional spice in Japan that used in many traditional foods. It is made by fermenting soybean, brown rice or barley with koji (fungus). This fermentation process takes from few days to few years to complete.
You can use miso to make soups, spread it on crackers or on toast or on freshly cooked corn, stews, use it instead of butter and other cooked dishes. You should use miso in moderation due to its high salt content.
5. Kimchi:
Kimchi is a cultured vegetable made from fermented cabbage and other vegetables (fermented with bacteria). It is a popular side dish in Korea and is served with steamed rice. It is spicy and used as a condiment that added to sandwiches, soups, and stir-fried dishes. Also, remember that not to overcook it, as it may lose the nutrients.
6. Tempeh:
Tempeh is made from fermented cooked soybeans that can be used as a replacement for meat in vegetarian meals. This fermentation process will turn the tempeh into a meaty loaf.
You can use steamed, baked or saut�ed and add it to your burgers, sandwiches, salads, stir fries, etc.
7. Kombucha:
Kombucha will help to restore the gut�s ecosystem and it can be prepared from starter bacteria and yeast. It has rich content of vitamins, enzymes, and organic acids that aids in proper digestion, promotes detoxification, treats arthritis, fights depression, boosts immunity and more.
You can drink 3 � 5 ounces of kombucha tea daily but over intake can result in upset stomach, nausea, yeast infections and allergic reactions.
Note: It is not recommended for the people who suffer from weakened immune system or children less than 5 years of age.
8. Sour Pickles:
Sour pickles which are naturally fermented are the excellent source of dairy free probiotics. You can go through this process to make your own sour pickle.
Take some pickling cucumbers and soak it in ice water for 30 minutes to clear the dirt.
Place it in a quart jar along with few garlic cloves, black peppercorns and a sprig of dill.
Now fill this jar with enough brine (salt water) till it covers the cucumbers.
Cover it with a cloth and let it sit aside for at least 3 days.
When the cucumbers soured properly then refrigerate the jar and check it daily to ensure that cucumbers remain submerged in brine.
Enjoy 1 � 2 ounces of cultured vegetables or sour pickles with each meal.
Note:
Also, use other vegetables like carrots, cabbage leaves, beets, green onions, bell peppers, broccoli, garlic, kale, etc. instead of cucumber.
Remember that sour pickles brined in vinegar don�t offer probiotic benefits.
9. Natto:
Natto is a fermented soybean product that has a�bacterial strain called bacillus subtilis, which helps for boosting your immune system. It is a Japanese dish that is mixed with rice or served with breakfast. It has rich of protein, vitamin K2, and probiotics that are essential for osteoporosis, digestive tract, and cardiovascular health.
10. Olives:
Brine-cured olives have the best source of probiotics why because the brine allows the probiotic cultures to thrive into it. Just like salted gherkin pickles, you have to select organic products and snack on that type of olives or add it to your pizza or salad.
Note: Check that your olives should not contain sodium benzoate.
Other Probiotic Foods:
Other probiotics foods that have to be included in your diet are listed below.
Traditional buttermilk (liquid left after making butter). You can also take milk that cultured with lactic acid bacteria.
Cheese that has live and active cultures (like raw, mozzarella, cottage cheese, Gouda, cheddar, etc.)
Micro-algae are an ocean�s super food that acts as prebiotic foods (which feeds and nourish the probiotics in the internal flora). Add it to your morning smoothies.
Sourdough Bread has lactobacillus that provides probiotics and makes you feel full for a longer time.
Include prebiotics like bananas, asparagus, legumes, oatmeal, honey, red wine, artichokes, maple syrup, etc. in your diet either alone or with probiotics foods.
Kvass is a traditional beverage in Eastern Europe that made by fermenting barley or rye. It has a�mild sour flavor that helps for blood and liver cleansing.
Apple cider vinegar (ACV) has probiotics. Drink ACV or use it as a salad dressing.
Soy milk products contain probiotics naturally.
Ginger ale, kombucha tea, water kefir soda, etc. will have enough of probiotics.
Dark chocolates help to maintain proper pH of the digestive tract and thereby provide probiotics.
As a last option, you can take probiotic supplements in capsules, powder, tablet or liquid forms. But be sure to consult your doctor before taking these supplements.
Include these probiotic-rich foods in your diet. What is your favorite probiotic food? Did you experience health benefits from taking probiotics? Share it with us in the below comments box.
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