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Probiotics
Maintaining good health is a top priority for individuals around the world. With the increasing awareness of the importance of a healthy lifestyle, people are actively seeking ways to enhance their well-being. One remarkable discovery that has gained significant attention in recent years is the role of probiotics in supporting overall health. Probiotics, often referred to as “friendly bacteria,” have emerged as the first line of defense for maintaining a robust immune system and promoting optimal health. In this blog, we will delve into the world of probiotics, exploring their significance, benefits, and their status as the foremost guardians of our well-being.
What are probiotics?
To fully appreciate the value of probiotics, it is crucial to understand what they are and how they function. Probiotics are live microorganisms that confer health benefits when consumed in adequate amounts. While bacteria often carry a negative connotation, not all bacteria are harmful. In fact, our bodies host a complex ecosystem of bacteria, with many species being beneficial. Probiotics, predominantly consisting of strains from the Lactobacillus and Bifidobacterium genera, are essential for maintaining a healthy balance within this ecosystem.
According to webmd,  “Probiotics are live bacteria and yeasts that are good for you, especially your digestive system. We usually think of these as germs that cause diseases. But your body is full of bacteria, both good and bad. Probiotics are often called ‘good’ or ‘helpful’ bacteria because they help keep your gut healthy.”.  You have both good and bad bacteria in your body.
Let’s say you get an infection, that is when there is more bad bacteria in your body that breaks up that balance. Good bacteria helps eliminate the overload of bad bacteria. This returns the balance. What’s one way to get good bacteria in your body? Taking probiotic-supplements is one of the best ways to add the good bacteria. Another way is from your diet.
What’s one way to tell if your bacteria is out of balance? One way is to listen to your gut.
Listen to your gut
Do you listen to your gut? It can tell you a lot about your health.
It has been said that your health starts in your gut. I honestly believe that is true. Think about it… you eat a big, fat, juicy cheeseburger. If you are like me, you can feel that burger sitting in your stomach for a long time. Not only that, you feel physically slower.
My breathing changes and my whole body just feels out of sorts. I like to indulge every once in a while, but I also want to make sure that I keep my digestive track healthy which, in turn, keeps my overall health good.
There are more and more studies being done that show that keeping a good balance in your digestive track is important to overall health and disease prevention. That is where probiotics come in. Probiotics promote a healthy balance of gut bacteria and have been linked to a wide range of health benefits. These include benefits for heart health, weight loss, digestive health, immune function and more (1, 2). I will go through some of the benefits here.
Moods
The Gut-Brain Axis and Mental Health
TThe gut and the brain are intricately linked through a complex network of nerves, hormones, and biochemical signaling. The gut microbiota, which consists of trillions of microorganisms, including bacteria, fungi, and viruses, plays a crucial role in the functioning of the gut-brain axis. Emerging evidence suggests that imbalances in the gut microbiota can contribute to mental health disorders such as depression, anxiety, and stress-related conditions.
Probiotics and Neurotransmitter Production
TProbiotics have been found to influence the production and regulation of neurotransmitters, which are chemicals that transmit signals between brain cells. For example, certain strains of probiotics, such as Lactobacillus and Bifidobacterium, have been shown to increase the production of gamma-aminobutyric acid (GABA), a neurotransmitter that has calming effects on the brain. Higher GABA levels can promote relaxation, reduce anxiety, and improve mood.
Reducing Inflammation and Oxidative Stress
Inflammation and oxidative stress are underlying factors in many mental health disorders. Probiotics have been found to have anti-inflammatory properties, reducing inflammation in the gut and throughout the body. By modulating the immune response and inhibiting the production of pro-inflammatory compounds, probiotics help create a more balanced and less inflammatory environment. This can have a positive impact on mood and cognitive function.
Regulating Stress Response
Chronic stress can disrupt the gut-brain axis and contribute to mood disorders. Probiotics have been shown to regulate the stress response by modulating the production of stress hormones, such as cortisol. Additionally, probiotics can influence the activity of the vagus nerve, a major component of the gut-brain axis, which plays a role in stress regulation and mood.
Heart Health
Another big reason that I added probiotics to my supplements is that they may help keep your heart healthy by lowering your bad cholesterol and blood pressure. The probiotics help to break down bile (which is a naturally occurring fluid mostly made of cholesterol that helps digestion). They can prevent bile from being reabsorbed in the gut, where it can enter the blood as cholesterol.
There are also some studies that show consuming probiotics may lower blood pressure. A review of 9 studies found that probiotic supplements reduce blood pressure, but only modestly (4).
Tummy issues
Digestive health is very important. If you are like me, there are times when you eat something that causes your digestive system to get out of whack – diarrhea. UGH! I hate to have my digestive system to be upset. In fact, I am sure that when you hear the word probiotics you think of diarrhea and antibiotics. Diarrhea is a common side effect of taking antibiotics. It occurs because antibiotics can negatively affect the balance of good and bad bacteria in the gut (5). There are several good studies that have suggested using probiotics can reduce the risk of antibiotic-associated diarrhea (6, 7,8).
Probiotics can also help with other forms of diarrhea not associated with antibiotics.
A large review of 35 studies found certain strains of probiotics can reduce the duration of infectious diarrhea by an average of 25 hours (9). 25 hours can be huge in terms of dehydration! And have you ever been on a trip and you get diarrhea? Well, probiotics have been show to reduce the risk of travelers’ diarrhea by 8%. (10). You have to be sure to use probiotics that contain strains such as Lactobacillus rhamnosus, Lactobacillus casei and the yeast Saccharomyces boulardii .
Immunity
Finally, there is some evidence that taking probiotics can boost your immune health and inhibit the growth of harmful gut bacteria.
With all of these benefits, it only makes sense to add probiotics to your supplements. I know that the first thing you think of as a way to get your probiotics is eating yogurt. That’s good but be careful of the added sugars. I like to take my probiotics in capsule form.
Probiotics from food
Another way to get probiotics is from foods. There are many options from kambucha to yogurts.
- Yogurt
Yogurt is one of the most well-known and accessible sources of probiotics. It is made by fermenting milk with specific strains of bacteria, typically Lactobacillus and Streptococcus. These bacteria convert lactose, a natural sugar in milk, into lactic acid, giving yogurt its tangy taste. Look for yogurts that contain “live and active cultures” on the label to ensure the presence of probiotics. Opt for plain, unsweetened yogurt or Greek yogurt for a lower sugar option.
- Kefir
Kefir is a fermented milk drink that originated in the Caucasus region. It is made by fermenting milk with kefir grains, which are a combination of bacteria and yeast. Kefir contains a diverse range of probiotic strains, including Lactobacillus, Bifidobacterium, and Saccharomyces. It has a slightly tart flavor and a creamy texture. Kefir is rich in vitamins, minerals, and beneficial compounds. It is also suitable for lactose-intolerant individuals, as the fermentation process breaks down lactose.
- Sauerkraut
Sauerkraut is a traditional fermented food made from cabbage. The fermentation process involves lactic acid bacteria, such as Lactobacillus, which convert the natural sugars in cabbage into lactic acid. This process gives sauerkraut its distinct tangy flavor. Sauerkraut is not only a good source of probiotics but also rich in vitamins C and K, fiber, and antioxidants. Look for unpasteurized sauerkraut, as pasteurization can destroy the beneficial bacteria.
- Kimchi
Kimchi is a popular Korean side dish made from fermented vegetables, primarily cabbage and radishes, seasoned with spices and chili peppers. Like sauerkraut, kimchi undergoes lactic acid fermentation, which results in the formation of probiotic bacteria, including Lactobacillus. Kimchi is known for its spicy and pungent flavor and is often enjoyed as a condiment or as an ingredient in various Korean dishes. It is not only a probiotic powerhouse but also a good source of vitamins A, B, and C, as well as fiber.
- Miso
Miso is a traditional Japanese seasoning made by fermenting soybeans with a fungus called koji. The fermentation process can take anywhere from a few weeks to several years, resulting in a paste with a savory and umami flavor. Miso contains various probiotic strains, including the beneficial bacterium, Bacillus subtilis. It is commonly used to make miso soup, a staple in Japanese cuisine. Miso is also rich in essential amino acids, vitamins, and minerals.
I will leave it up to you to decide what works best for you. Just choose wisely. As I close this post, think about all of the benefits you can get from adding probiotics to your supplement list. I truly believe that my supplements are a big reason why I keep running at 50+ years old! What are some supplements you use to stay healthy?
*Just a note – I am not a medical professional so please check with your physician before adding supplements
