Your Health: Probiotics Improve Digestion and Overall Health
Intentionally consuming bacteria may not seem like a good idea, but as long as the bacteria are those
of the beneficial variety, known as probiotics, ingesting them may improve your health.
Probiotics are living
microorganisms that normally thrive in and on the human body. Numbering in the trillions, the total population of these bacteria
in the adult intestine can weigh several pounds.
Although probiotics are best known for promoting proper digestion
and boosting immunity, a growing body of scientific evidence suggests that they influence health in other ways. The friendly
bacteria have been used in the prevention and treatment of gum disease, stomach ulcers, hay fever and even colon cancer.
In recent years, scientists have discovered that the probiotic population in the human gut acts as an important metabolic
"organ" in the body, playing a key role in normal metabolism and in reducing the risk of diseases such as diabetes
and obesity.
Probiotic organisms are typically acquired at birth, when an infant passes through the mother's birth
canal, and during breastfeeding. Throughout life, the body's probiotic population is influenced by factors such as genetics,
age, diet and certain medications.
Antibiotics wreak havoc on the friendly microbes. Designed to kill harmful
bacteria, the drugs attack not only the disease-causing organisms in the body, but also the beneficial bacteria, especially
those in the gut.
Because antibiotics destroy gut-dwelling bacteria that aid in the breakdown and absorption of
food, digestion may be negatively affected by the medications. Nearly a fourth of individuals taking antibiotics end up developing
diarrhea, and as many as one in five people discontinue antibiotic therapy due to this unpleasant side effect.
Even
if you haven't been prescribed antibiotics lately, you may have been exposed to them, especially if your diet includes meat,
milk or eggs. Animals produced for human consumption are often given antibiotics to reduce their risk of infection, and these
drugs may ultimately influence the probiotic population of human consumers.
In addition to antibiotics, some consumer
products may reduce the probiotic population in and on the human body. Antibacterial hand sanitizers can destroy beneficial
bacteria on the skin, and antibacterial mouthwashes can destroy friendly microbes in the mouth.
Fortunately, replenishing
the body's supply of health-promoting bacteria is relatively easy. A number of nutritional supplements and functional foods,
including yogurt, contain probiotics.
Taking supplemental probiotics can be especially beneficial for individuals
suffering from irritable bowel syndrome or inflammatory bowel diseases such as ulcerative colitis and Crohn's disease. Not
only do the friendly bacteria improve digestion and nutrient absorption, they also produce compounds that soothe inflammation
in the gut and enhance the integrity of the intestinal lining.
Probiotics may help reduce symptoms associated
with seasonal allergies. The results of a study conducted at the Institute of Food Research showed that probiotics can modify
the immune system's reaction to grass pollen, a common cause of seasonal hay fever.
When researchers exposed subjects
with hay fever to grass pollen, they found that individuals who had consumed a probiotic-containing beverage had lower levels
of IgE, an antibody involved in producing allergy symptoms. Additionally, the scientists found that subjects consuming probiotics
had higher levels of IgG, an antibody known to dampen the body's allergic response.
Taking probiotic supplements
may protect the respiratory system from infections as well as allergies. The results of a study published in the British Journal
of Sports Medicine showed that elite endurance athletes were significantly less vulnerable to respiratory illnesses such as
cold and flu when they took a probiotic supplement.
During the four-month study, athletes who took a probiotic
supplement for 28 days experienced fewer sick days and milder symptoms than their teammates who took a placebo. Blood tests
revealed that the athletes taking the probiotics had double the level of interferon gamma, a protein known to play a key protective
role in the body's immune response.
If you want to add more probiotics to your life, you can find them in a variety
of dietary supplements in the form of pills, powders and capsules. In addition to yogurt, food sources of the friendly bacteria
include kefir, fermented soy products and sauerkraut.
A daily dose typically offers at least a billion beneficial
bacteria, although some brands may contain 5 billion to 10 billion living organisms per dose. For best results, it's a good
idea to use products that are dated and kept refrigerated.
Adding a few billion beneficial bugs to your body is
easy and inexpensive, and it might just improve your health.
The Power of Enzymes for Better Digestion
Andrew L. Rubman, ND
Southbury Clinic for Traditional Medicines
ealthy digestion is at the core of wellness -- the nutrients in your food fuel your body and help build strong defenses against
illness. But what is the key to healthy digestion? Believe it or not -- despite all those TV ads you see about heartburn pills
that “fight stomach acid” -- it's stomach acid that you really need for healthy digestion.
What makes having acid in your stomach a good thing? Many of your body’s
digestive enzymes won't work properly unless they're in an acidic environment -- and if your enzymes aren't working well,
your digestion isn't working well either.
ENZYME
BASICS
Enzymes are natural chemicals manufactured
by the body and present in many foods to make some kind of chemical reaction happen faster. Digestive enzymes work by breaking
down the chemical bonds in your food and releasing the nutrients so you can absorb them. Without the enzymes, proper digestion
doesn’t happen. Three major types...
Proteolytic enzymes digest proteins. The major proteolytic enzyme is pepsin, which breaks down the complex
bonds in protein like a rock crusher.
Lipolytic enzymes digest fats. Lipase is a major enzyme in this category.
Amylolytic enzymes digest carbohydrates. Amylase, a major enzyme in this category, is primarily found in
saliva, where it starts digesting as soon as you start chewing.
In
your stomach, pepsin is the primary digestive enzyme
-- the others play a much bigger role later, when the food moves
on to your small intestine. You make pepsin in your stomach lining, but it starts out in a preliminary form called pepsinogen.
The acid connection: Only when
pepsinogen encounters sufficient stomach acid does it get converted to pepsin so it can do its job. Not enough acid in your
stomach can prevent you from digesting protein, or anything else, well.
NOT ENOUGH STOMACH ACID
Another naturally occurring and vital substance in the stomach is hydrochloric acid. By the time
most people hit age 40, they no longer make as much hydrochloric acid as they used to. By then, most people aren't making
enough to trigger proper pepsin production, and digestion and nutrient absorption begin to suffer. Low stomach acid can lead
to trouble with gas and heartburn from incomplete breakdown of protein and other nutrients in the stomach.
The B connection: Animal protein
is most people's major dietary source of B vitamins. When you don't digest it well, the B's aren't released to be absorbed
-- so you can start to run low on these vitamins. Serious consequences include anemia, poor healing, low resistance to illness
and memory problems that can even resemble dementia.
Stomach acid production continues to drop gradually with stress and as you get older, to the point where many
elderly people produce far less than they need for good nutrition.
What can you do to restore a good level of stomach acidity? My recommendations fall into two areas -- better
eating habits and acid-producing supplements.
EATING
AND ENZYMES
How and what you eat has
a lot to do with how well you digest it. Some simple changes in the way you eat that can have a big positive effect...
Chew more. Digestion begins in your mouth. Chewing coats your food with saliva, which contains carbohydrate-digesting
amylase. Chewing also breaks your food down into smaller pieces that can be digested more thoroughly.
What to do: Chew your food thoroughly.
Consciously spend a little time on each mouthful. Bonus: You'll enjoy your food more and feel more satisfied by it,
and you'll probably eat less. If you need to lose weight, this is a painless way to do it -- while improving your digestion
at the same time.
Drink less. Cut back on the liquids you drink while consuming a meal. When you chase your bites with sips,
you dilute the acid in your stomach, and the enzymes themselves, which keeps them from working as well.
What to do: Limit the amount you
drink during a meal. Skip sodas and drinks with caffeine. Sodas cause gassiness, and caffeine slows down your digestion of
carbohydrates. Stick to plain water, well after you finish eating (wait at least a half hour).
Combine your foods carefully. Different foods need to spend different amounts of time in your stomach to
be fully digested. Refined carbohydrates, from bread, pasta, white rice and sugary foods, are digested quickly. Complex
carbohydrates -- such as whole grains, beans and nuts -- as well as proteins and fats, take longer. When you combine these
foods, your stomach can empty too slowly, promoting fermentation (and growth of yeast) from improper carbohydrate digestion.
What to do: Eat less refined
carbs and more healthful complex carbs. Example: Have only a small portion of French fries along with
a steak and salad. Skip prepared desserts completely. For a sweet treat, have fresh fruit -- but fruit is sugary, so wait
at least an hour after finishing your meal or eat it a half hour before.
ENZYME SUPPLEMENTS
Even with dietary changes, if you’re older than age 40, you’re probably not making enough stomach
acid for good digestion, and are likely to experience such symptoms as increased irregularity and intestinal gas. I often
prescribe the following effective supplements to help restore healthy stomach acid levels...
Betaine HCL. This generic supplement (available at health-food stores) works well to turn on the acid switch
in your stomach. A 500-milligram dose just before each meal is often prescribed.
DuoZyme. This combination supplement (available only through a health-care practitioner) contains betaine
HCL, pepsin and other enzymes that help increase stomach acid, combined with additional enzymes that help later in the digestive
process. Made by Karuna (800-826-7225, www.karuna.com).
Gastri-Gest. Another combination supplement (also available only through a health-care practitioner), but
made with plant-derived enzymes, Gastri-Gest helps increase stomach acid and also helps in the later phase of digestion. Made
by Priority One Nutritional Supplements (800-443-2039, www.priorityonevitamins.com).
Digestive
enzymes can be helpful to nearly anyone older than age 40, particularly those who experience acid stomach, mild nausea, gas,
irregularity and other digestive upsets. Often betaine HCL is prescribed for a few weeks. If symptoms still persist, DuoZyme
or Gastri-Gest may follow. Both can help, but some people respond better to one or the other. Vegetarians and vegans will
prefer Gastri-Gest, which doesn't contain animal products.
You'll
probably need to take the supplements for a few weeks before you notice improvement. Digestive enzymes are generally very
safe. But to avoid possible interactions, don’t take them if you're taking an antibiotic or medication for an ulcer
or other digestive problem, such as Crohn's disease. As with all medication, inform your doctor or other prescriber and follow
his/her directions.
