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Improve Your Gut Health With These 9 Simple Strategies

The AHA! Team — Fri, 12 Jul 2024 18:26:46 +0000

Dena Schmidt via NaturalHealth365 – News about the importance of gut health and probiotics linked to overall health has been circulating quite a bit lately. In fact, even conventionally trained doctors are waking up to the importance of maintaining a healthy gut. Of course, it’s understandable because digestive health is the key to every aspect of our physical, mental, and emotional well-being. Ultimately, if we ignore our digestion, we’ll eventually pay the unwanted price of poor health. Thankfully, there are several positive steps we can take to support a healthy gut microbiome. In doing so, we will absorb nutrients better, help keep the immune system strong, and enjoy a much better mental/emotional outlook on life. Transform your gut health with 9 essential steps for optimal wellness 1. Digestive enzymes Digestive enzymes assist in breaking down food, reducing inflammation, and regulating immune responses that could otherwise damage tissues. Taking high-quality enzyme supplements with meals can help to address deficits, support digestive health, and optimize nutrition. If you can’t afford this option, at the very least, everyone would benefit from chewing food more to help with digestion. If you’re unsure about your supplement options – consult a trusted holistic healthcare provider or health coach with experience in nutritional counseling. 2. Eat more raw fruits and vegetables Assuming your digestive system can tolerate this, you should be eating more organic fruits and vegetables. By the way, when you these kind of foods (more), you will help to create an ideal balance of digestive enzymes in the gut. While all fruits and veggies contain enzymes, those with the most beneficial effects include spinach, apples, pineapples, carrots, avocados, grapefruits, and tomatoes. If you’re not used to eating this way – start off with smaller amounts and work your way up in volume. 3. Probiotics for better gut health Naturally occurring gut bacteria, such as Bifidobacteria and Lactobacillus, play crucial roles in maintaining our health. These beneficial bacteria enhance the functioning of the intestinal barrier, making it more effective at preventing harmful substances from entering the bloodstream. They help suppress a range of pathogens, including viruses, yeasts, and molds, thereby reducing the risk of infections and illnesses. Friendly gut bacteria also significantly strengthen the immune system. By interacting with the gut-associated lymphoid tissue (GALT), they help modulate immune responses and promote a balanced immune system, which is essential for defending against diseases while preventing excessive inflammatory reactions. 4. Add fiber to your diet – daily Fiber is essential for healthy digestion and proper intestinal function. In addition to promoting regular bowel movements, fiber supports a healthy gut microbiome and enhances your body’s detoxification pathways. Including a variety of fiber-rich foods in your daily diet can help maintain digestive health, balance gut bacteria, and assist in the removal of toxins from your body. Aim to incorporate both soluble and insoluble fiber sources, such as organic fruits, vegetables, whole grains, and legumes, to ensure comprehensive support for your digestive system. 5. Get physical – but don’t overdo it Regular, moderate exercise improves circulation and helps to move toxins out of the body. It also assists with regular bowel movements and oxygenating the blood and cells. No doubt, walking is the best form of aerobic exercise and offers all the benefits of lower blood pressure, greater heart health, and a wonderful sense of reduced stress in your life – at the end of every walk. (20 – 60 minutes/day is best, and if you’re new to exercise, increase your efforts slowly each week) 6. Drink clean, pure water every day Drinking plenty of fresh, clean (purified) water throughout the day will keep every cell in your body healthy and strong. Staying well-hydrated helps rid the body of toxins and improves cellular performance. Note: if you or someone you love is feeling constipated – this is a major health tip: drink more water! Generally speaking, drinking half your body weight in ounces of water is a good place to start. For example, if your body weight is 120 pounds – drink about 60 ounces/day. (At first, this will seem impossible – but, eventually, it’s easy) 7. Eat fermented foods Fermented foods allow you to naturally incorporate key enzymes and probiotics into your diet. Just a small quantity per day can go a long way toward improving your health. Some examples of healthy fermented foods include pickled vegetables, raw sauerkraut, miso soup, tempeh, yogurt, kefir, and kombucha. 8. Chew your food 25 times per mouthful or more This simple step allows you to assist your digestive system in doing its job and improving gut health along the way. The less work your digestive system has to do in terms of breaking food down, the more efficient it can be. There are also the added mental and emotional benefits of chewing your food. In fact, here’s a challenge for you: If you chew your food 50-100 times (for every mouthful of food), you will notice a greater sense of calm than ever before. 9. Be warned: Antibiotics can destroy your gut health Antibiotics have been connected with permanent changes in the microflora of people through generations of families, promoting the transmission of deadly organisms and difficulty in recolonization by beneficial bacteria. Do not overuse antibiotics; if possible, don’t use them at all. Instead, favor natural ways to treat infection and boost the immune system. For instance, garlic, oregano oil, and vitamin C can help neutralize toxins, unfriendly bacteria, and viruses. Bottom line: Gut health status is strongly linked to immune system strength, the ability to absorb (or not) nutrients from the food we eat, and many other essential bodily functions, such as cellular repair and detoxification. These nine steps outlined in this special report will give you a great place to start if you’re looking to improve the quality of your life. Enjoy! Sources for this article include: NIH.gov NYTimes.com LifeExtension.com ChrisKresser.com To read the original article click here.

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“STUNNING” Study Reveals: Making THIS Simple Dietary Change Improves Gut Microbiome, Helps Prevent Inflammatory Diseases

AHA Publisher — Mon, 25 Oct 2021 07:00:25 +0000

Lori Alton via NaturalHealth365 – Research confirms what natural health experts have insisted for years: that the gut microbiome – the community of bacteria in the intestinal tract – plays a vital role in health. Researchers say imbalances in this microbial community – alternatively known as dysbiosis – can trigger a laundry list of unwanted health conditions, including increased risk of obesity, autism, “leaky gut,” and inflammatory conditions such as arthritis. Now, a new Stanford School of Medicine study suggests that one simple dietary “tweak” – enriching the diet with fermented foods such as yogurt, fresh sauerkraut, and kimchi – can improve the health and diversity of the microbes (or microbiota) while reducing levels of inflammatory enzymes in the body. So let’s look at how fermented foods contribute to better health and disease prevention. Unexpected Study Results Have Researchers Scratching Their Heads – While Highlighting Dramatic Benefits of Fermented Foods In the controlled clinical trial, which was published in July in Cell, 36 healthy adults were randomly assigned to a ten-week diet that included either fermented foods (including yogurt, kefir, fermented cottage cheese, kimchi, and kombucha tea) or high-fiber foods (such as legumes, seeds, nuts, whole grains, vegetables, and fruits). The findings seemed to take the researchers by surprise. While scientists and natural health experts have long maintained that a high-fiber diet promotes microbial balance and improves all-around health, the fermented foods-enhanced diet was found to be even more effective in improving the gut microbiome. The team found that participants in the fermented foods group experienced increased microbial diversity, displaying a greater variety of “friendly” gut bacteria. At the same time, they showed sharply reduced levels of 19 different inflammatory proteins (such as interleukin-6) linked to rheumatoid arthritis, type 2 diabetes, and chronic stress. And, the results were dose-dependent, meaning that positive effects increased with a larger serving size. SURPRISING Outcome: Fermented Foods Outperform High-Fiber Foods Because high-fiber diets have been linked in multiple studies with lower rates of inflammatory diseases and lower mortality, researchers expected that this latest study would show that high-fiber foods decrease levels of inflammatory proteins. However, this was not the case – and researchers sounded a bit upset. “We expected high fiber to have a more universally beneficial effect and (to) increase microbiota diversity,” said senior research scientist Erica Sonnenburg, Ph.D. She acknowledged that the data suggested that short-term increases in fiber intake were “insufficient to increase microbial diversity.” However, the story is a little more complicated than meets the eye. The results also showed that increasing fiber intake led to more carbohydrates in stool samples, hinting at an incomplete fiber breakdown by gut microbes. Since earlier research suggested that the microbiomes of people living in industrialized nations are deficient in fiber-degrading microbes, Prof. Sonnenburg hypothesized that a longer-term study might have allowed time for gut bacteria to adapt to the increase in dietary fiber. Of course, experts say it’s still a wise choice to get plenty of dietary fiber. Extensive studies have shown that high-fiber diets deliver important health benefits, including helping to lower LDL cholesterol and cutting the risk of certain types of cancer. Scientists Call the Recent Rise in Inflammatory Diseases “Overwhelming” The study helped to illustrate the three-way link between dietary changes, gut microbiome balance, and overall health. The researchers agreed that diet “shapes” the gut microbiome, with low microbiota diversity associated with the soaring incidence of obesity and diabetes. Noting the “overwhelming” national rise in chronic inflammatory diseases, the team expressed hope that fermented foods could help act against this dangerous phenomenon. According to the U.S. Centers for Disease Control and Prevention, chronic degenerative diseases, most of which involve inflammation, affect a shocking 60 percent of all American adults. And these diseases exact a grim toll. For example, inflammation-driven heart disease is the Number One killer of adults in the U.S., claiming roughly 655,000 American lives a year. And type 2 diabetes, which has an inflammatory component as well, is currently nearing epidemic levels, with over 34 million Americans currently affected. You Can Help Reconfigure the All-Important Gut Microbiome and Boost Immunity With Fermented Foods Study co-author Justin Sonnenburg, PhD, an associate professor of immunology and microbiology, called the findings “stunning” and said that the research provided one of the first examples of how a simple change in diet could “remodel” the gut microbiome. The team concluded that microbiota-targeted diets, such as diets high in fermented foods, can change immune status, providing a “promising avenue for decreasing inflammation in healthy adults.” The next order of business is for researchers to examine whether fermented foods can also cut inflammation in patients with existing immune disorders and metabolic diseases. With so much riding on the health and diversity of the microbiome, the benefits of fermented foods are too significant to be overlooked. Maybe it’s time to consider adding tasty, nutritious kimchi, yogurt, and kombucha tea to your healthy diet. Sources for this article include: ScienceDaily.com CDC.gov CDC.gov To read the original article click here.

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A Fermented-Food Diet Increases Microbiome Diversity and Lowers Inflammation, Study Finds

AHA Publisher — Tue, 20 Jul 2021 07:00:26 +0000

Stanford Medicine via EurekAlert – A diet rich in fermented foods enhances the diversity of gut microbes and decreases molecular signs of inflammation, according to researchers at the Stanford School of Medicine. In a clinical trial, 36 healthy adults were randomly assigned to a 10-week diet that included either fermented or high-fiber foods. The two diets resulted in different effects on the gut microbiome and the immune system. Eating foods such as yogurt, kefir, fermented cottage cheese, kimchi and other fermented vegetables, vegetable brine drinks, and kombucha tea led to an increase in overall microbial diversity, with stronger effects from larger servings. “This is a stunning finding,” said Justin Sonnenburg, PhD, an associate professor of microbiology and immunology. “It provides one of the first examples of how a simple change in diet can reproducibly remodel the microbiota across a cohort of healthy adults.” In addition, four types of immune cells showed less activation in the fermented-food group. The levels of 19 inflammatory proteins measured in blood samples also decreased. One of these proteins, interleukin 6, has been linked to conditions such as rheumatoid arthritis, Type 2 diabetes and chronic stress. “Microbiota-targeted diets can change immune status, providing a promising avenue for decreasing inflammation in healthy adults,” said Christopher Gardner, PhD, the Rehnborg Farquhar Professor and director of nutrition studies at the Stanford Prevention Research Center. “This finding was consistent across all participants in the study who were assigned to the higher fermented food group.” Microbe diversity stable in fiber-rich diet By contrast, none of these 19 inflammatory proteins decreased in participants assigned to a high-fiber diet rich in legumes, seeds, whole grains, nuts, vegetables and fruits. On average, the diversity of their gut microbes also remained stable. “We expected high fiber to have a more universally beneficial effect and increase microbiota diversity,” said Erica Sonnenburg, PhD, a senior research scientist in basic life sciences, microbiology and immunology. “The data suggest that increased fiber intake alone over a short time period is insufficient to increase microbiota diversity.” The study will be published online July 12 in Cell. Justin and Erica Sonnenburg and Christopher Gardner are co-senior authors. The lead authors are Hannah Wastyk, a PhD student in bioengineering, and former postdoctoral scholar Gabriela Fragiadakis, PhD, who is now an assistant professor of medicine at UC-San Francisco. A wide body of evidence has demonstrated that diet shapes the gut microbiome, which can affect the immune system and overall health. According to Gardner, low microbiome diversity has been linked to obesity and diabetes. “We wanted to conduct a proof-of-concept study that could test whether microbiota-targeted food could be an avenue for combatting the overwhelming rise in chronic inflammatory diseases,” Gardner said. The researchers focused on fiber and fermented foods due to previous reports of their potential health benefits. While high-fiber diets have been associated with lower rates of mortality, the consumption of fermented foods can help with weight maintenance and may decrease the risk of diabetes, cancer and cardiovascular disease. The researchers analyzed blood and stool samples collected during a three-week pre-trial period, the 10 weeks of the diet, and a four-week period after the diet when the participants ate as they chose. The findings paint a nuanced picture of the influence of diet on gut microbes and immune status. On one hand, those who increased their consumption of fermented foods showed similar effects on their microbiome diversity and inflammatory markers, consistent with prior research showing that short-term changes in diet can rapidly alter the gut microbiome. On the other hand, the limited change in the microbiome within the high-fiber group dovetails with the researchers’ previous reports of a general resilience of the human microbiome over short time periods. Designing a Suite of Dietary and Microbial Strategies The results also showed that greater fiber intake led to more carbohydrates in stool samples, pointing to incomplete fiber degradation by gut microbes. These findings are consistent with other research suggesting that the microbiome of people living in the industrialized world is depleted of fiber-degrading microbes. “It is possible that a longer intervention would have allowed for the microbiota to adequately adapt to the increase in fiber consumption,” Erica Sonnenburg said. “Alternatively, the deliberate introduction of fiber-consuming microbes may be required to increase the microbiota’s capacity to break down the carbohydrates.” In addition to exploring these possibilities, the researchers plan to conduct studies in mice to investigate the molecular mechanisms by which diets alter the microbiome and reduce inflammatory proteins. They also aim to test whether high-fiber and fermented foods synergize to influence the microbiome and immune system of humans. Another goal is to examine whether the consumption of fermented food decreases inflammation or improves other health markers in patients with immunological and metabolic diseases, and in pregnant women and older individuals. “There are many more ways to target the microbiome with food and supplements, and we hope to continue to investigate how different diets, probiotics and prebiotics impact the microbiome and health in different groups,” Justin Sonnenburg said. To read the original article click here.

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Chilled Avocado and Zucchini Soup Recipe

AHA Publisher — Tue, 29 Jun 2021 07:00:31 +0000

Dr. Josh Axe, DC, DNM, CN – We tend to think of soup as a cold weather meal, but chilled soups have a place in the kitchen, too. I’ve shared some of my favorite cold soup recipes for summer, but there’s another one to add onto that list. You have to try my chilled avocado and zucchini soup recipe. Soups are one of my favorite ways to enjoy heaps of fresh veggies and nutrients, and you can enjoy this chilled avocado and zucchini soup even on the hottest summer days. Key Ingredients You might not think of avocado as a soup ingredient, but it adds a creamy consistency to this recipe and makes an easy way to sneak in healthy fats and vitamins. Plus, avocado benefits everything from heart health to gut, skin, eye, hair and immune health. Zucchini, seasonings and probiotic-rich kefir round out the list of ingredients in this simple soup. Zucchini nutrition provides vitamins C, K and A, along with several B vitamins and vital minerals. It’s also an anti-inflammatory food that’s low in calories and carbs. Whether you opt for goat or coconut kefir, this fermented liquid is full of beneficial probiotics that support the gut and immunity. Thanks to its high calcium levels as well, it supports bone health and more. Add in the lime juice, cumin, green onions and broth, and you not only up the flavor, but the nutritional content as well. I might be biased, but I think you’ll love this healthy avocado zucchini soup. How to Make Chilled Avocado and Zucchini Soup Start by adding the chopped zucchini, chicken broth and green onions in a saucepan. Bring the mixture to a boil, and then reduce the heat. Let it all simmer until the zucchini is tender, and then remove the pan from the heat. Next, add the lime juice, salt, cooled zucchini mix, avocado, kefir and cuminto a blender or food processor. Blend until the soup has a smooth consistency — no chunky bits! Place the soup in the refrigerator for the next two hours, letting it chill and allowing the flavors intensify. All done! How easy was that? Because this soup keeps nicely in the fridge, you could prepare it the night before or in the morning and enjoy later. Since it’s not a super-liquidy soup, it’s also easy to take to work for lunch or carry along for a potluck. You could even play with the type of seasonings — curry and garam masala would be delicious. Make this chilled avocado and zucchini soup your own and enjoy! Similar Recipes Looking for some more chilled soup ideas? Here a couple others to try: Secret Cucumber Detox Soup Recipe Cold Melon Berry Soup Recipe Chilled Avocado and Zucchini Soup Recipe DESCRIPTION Try this delicious chilled avocado and zucchini soup recipe. Avocado is a true superfood, while the zucchini combines for a perfect blend. INGREDIENTS 2 zucchinis, chopped ¼ cup green onions, sliced 14 ounces chicken broth 2 tablespoons lime juice 1 avocado, diced 1/8 teaspoon cumin 1/4 teaspoon sea salt 3/4 cup goat or coconut kefir INSTRUCTIONS Combine the zucchini, green onions and broth in a saucepan. Bring the mixture to a boil, and then reduce the heat. Simmer until the zucchini is tender. Remove the saucepan from the heat, and let it cool. Place the lime juice, salt, cooled zucchini mixture, avocado, kefir and cumin in a blender and blend until the mixture has a smooth consistency. Chill for 2 hours before serving. NOTES Use vegetable stock in place of chicken broth to make this recipe vegan. You can season to your liking, trying different spices, such as curry and garam masala. To read the original article click here. For more articles from Dr. Axe click here.

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5 Ways You Can Revolutionize Your Life With Apple Cider Vinegar

AHA Publisher — Tue, 06 Apr 2021 07:00:18 +0000

Dr. Don Colbert – Can one substance actually be used to improve your health, promote good hygiene, beautify your skin, clean your house, and cook delicious meals? The answer is a resounding YES! Apple cider vinegar (ACV) is a highly nutritious and extremely versatile ferment that is both affordable and widely available at most grocery stores. This means you have little excuse for not utilizing this potent panacea in your everyday life! But before we get to the myriad benefits of this miracle tonic, let us first address what exactly apple cider vinegar is and why, with so many other kinds of vinegar available, apple cider vinegar is so special. All Vinegar is Not Created Equal! Crushed apples make apple cider. Alcoholic cider is made by fermenting apple cider with microorganisms that convert the sugar to alcohol. When you ferment alcoholic cider, the alcohol is turned into acetic acid resulting in apple cider vinegar. Unpasteurized and unfiltered apple cider vinegar includes the live colonies of bacteria and yeast responsible for the fermentation. These colonies are called “the mother.” The mother is the source of many of the health benefits of ACV. This is largely due to the living probiotic (beneficial microorganism) and enzyme content of the mother. You will know the mother is present by the appearance of a cloudy mixture at the bottom of the bottle. White vinegar, on the other hand, has been pasteurized and distilled, eliminating all the living organisms and drastically reducing the beneficial properties of the vinegar. Other vinegars such as balsamic (from red wine) have very high sugar content and issues with contamination from molds and fungus. For this reason, apple cider vinegar is generally considered the most beneficial vinegar that is widely commercially available. How to Use ACV A simple internet search for apple cider vinegar will yield hundreds of results touting its endless possible uses. So to make things easier for you we have compiled the uses and classified them into a list of the 5 areas of your life that can be the most considerably impacted by ACV. 1 ) Health -Apple cider vinegar has been shown to positively impact blood sugar levels and carbohydrate metabolism. This makes ACV beneficial in treating diabetes. Just 2 tablespoons in water before a meal can have a beneficial effect. -Additionally, single tablespoon of ACV a day has been shown to lower cholesterol and support weight loss! ACV can also help lower blood pressure. -For those who suffer from digestive ailments such as acid reflux or GERD, apple cider vinegar has proved to be highly beneficial. This is in part due to the naturally occurring probiotics and enzymes which help balance out the microbiome. -Some people also swear by the use of ACV for sore throat and congestion. 2 ) Hygiene -Unfortunately, many personal hygiene products on the market are loaded with toxic chemicals. Apple cider vinegar can serve as a natural non-toxic and affordable replacement to many hygiene products. -Use ACV as a hair rinse in the shower to balance out the PH of the scalp and help combat dandruff. -Dilute ACV in a small tub of water for an all natural foot soak to eliminate foot odor and nail fungus. -A dab of ACV under the arms can serve as an effective deodorant by killing underarm bacteria. 3 ) Beauty -Beauty products are also often riddled with harmful chemicals. For an easy and natural toner put some diluted ACV on a cotton ball to promote clear skin. -For men, a splash of ACV can be an invigorating (and strong smelling) natural aftershave. Combine with essential oils to combat the vinegar smell. -In addition to cleaning the hair, ACV can also be an effective conditioner to beautify the hair with a healthy shimmer. 4 ) Household Cleaning -The antimicrobial action of apple cider vinegar makes it effective as a natural household cleaner. Put some diluted ACV in a spray bottle and clean away! You can add essential oils to the concoction in order to make the smell more pleasant. -ACV is very effective at cleaning fruits and vegetables. -ACV can also be used to polish silver, bronze, brass, and copper. 5 ) Cooking -In addition to all of its other uses, apple cider vinegar is first and foremost a food! -ACV is perfect for sauces and dressings. A super simple salad dressing can be made with a combination of olive or avocado oil mixed with a splash of ACV and some salt and pepper. -A couple of tablespoons of ACV is an essential addition to a bone broth recipe as it helps leech the minerals from the bones creating a more nutritious broth. -You can also add ACV to your rice before cooking for a light and fluffy finished product. The Miracle Tonic With so many incredible uses for this amazing liquid, there is really no reason not to always have some around the house. If you feel overwhelmed by all the options presented here, the best way to start incorporating ACV into your life is with a morning miracle tonic. To create this drink simply add a couple of tablespoons diluted in a glass of water first thing every morning with a squeeze of lemon and a bit of honey to taste. This practice alone is guaranteed to energize you for the day and prime your digestion for optimal functioning. Do you have any uses for apple cider vinegar that we missed? Let us know in the comments below! The perfect complement to the morning miracle tonic is Dr. Colbert’s Fermented Green Supremefood. Order today and save 15% on a 90-day supply! References http://articles.mercola.com/apple-cider-vinegar-benefits-uses.aspx https://authoritynutrition.com/6-proven-health-benefits-of-apple-cider-vinegar/ http://www.globalhealingcenter.com/natural-health/the-benefits-of-apple-cider-vinegar/ https://draxe.com/apple-cider-vinegar-uses/ To read the original article click here. For more articles from Dr. Colbert click here.

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The 5 Best Probiotic Foods for Good Gut Health

AHA Publisher — Thu, 25 Feb 2021 08:00:38 +0000

Dr. Don Colbert – A simple way to improve your digestion is by eating more fermented foods. That’s because they contain probiotics that: Encourage the right balance of good bacteria in your digestive tract so it can filter out harmful toxins, chemicals, and waste Offset bad bacteria caused by poor diet, lack of sleep, stress, and environmental toxins to maintain a healthy gut barrier Research also shows probiotics can support a healthy immune system and may have protective effects against everything from IBS, constipation, and bloating to autoimmune disorders like Crohn’s disease and ulcerative colitis [1,2,3]. CHOOSE THESE BEST PROBIOTIC FOODS FOR A HEALTHY GUT You can reap the benefits of probiotics every day by eating the following best probiotic foods. They’re rich in that good bacteria needed for a healthy gut! FERMENTED VEGETABLES The best way to get probiotics and fiber is from whole, fermented vegetables. Sauerkraut and kimchi are the best low-carb choices. SAUERKRAUT Sauerkraut is fermented cabbage high in organic acids and enzymes. It contains probiotics, fiber, vitamins B, C, and K, iron, manganese, folate, copper, and potassium, all important for gut health and overall wellness. KIMCHI Kimchi is a reddish cabbage fermented with salt, garlic, vinegar, chili peppers, and other spices. A very popular condiment in Korea, kimchi is rich in probiotics and has lots of benefits. Besides supporting your gut with healthy bacteria, a number of studies have shown eating fermented kimchi may significantly decrease blood pressure, BMI, weight, total cholesterol, fasting, and more [4,5,6]. Note: Eat sauerkraut and kimchi in small, condiment-sized portions, as large amounts may cause bacterial imbalance. MILK OR WATER KEFIR Kefir is fermented and cultured drink made from a combination of yeast, bacteria, and either milk or water. Kefir is great for healing gut and digestion function. Although kefir initially contains sugar, its bacteria actually eat up that sugar, making it a keto-friendly food. It also contains calcium and protein (if made with milk), B vitamins, and potassium. UNSWEETENED YOGURT Yogurt can be a great probiotic keto snack. But make sure it has no added carbs from sugar or fruits, as these will take you out of the Keto Zone! Look for full-fat, organic and/or grass-fed yogurt from cows, sheep, or goats as much as possible. These options are more nutritious and less likely to contain pesticides, antibiotics, or hormones along with that beneficial bacteria. LOW-SUGAR KOMBUCHA Kombucha is a fermented black or green tea full of probiotics, enzymes, and beneficial vitamins and minerals for gut health. Kombucha has a range of health benefits for your digestion, immunity, joint health, and detoxification. Make sure the kombucha is: A low-sugar brand, as many kombucha varieties have a lot of sugar that will kick you out of the Keto Zone (check the sugar and net carb grams to be sure) Packaged in a dark glass bottle, as too much UV light can kill the good bacteria inside Organic, raw, and unpasteurized (pasteurization kills the friendly probiotics!) If you can’t find low-sugar kombucha, probiotic vinegar is a good alternative that’s still highly beneficial. DIVINE HEALTH PROBIOTIC FOODS AND SUPPLEMENTS Dr. Colbert offers several products offering the benefits of probiotics plus more: Beyond Biotics Ultra Blend Probiotics: a new product containing three clinically studied and tested strains consisting of 12 billion bacteria. Boosts immune response and natural defenses. Helps to support the natural balance of good bacteria in your gut where 70% of the immune system is found. Living Chia: ground chia seeds plus added probiotics. Fermented Green Supremefood and Red Supremefood for daily probiotics from 10 fermented veggies and four fermented grasses! Boost your gut health daily by consuming these best probiotic foods along with a healthy diet and lifestyle. More and more, science is proving that a healthy digestive system is the key to a healthy brain and body—and the power to keep your gut healthy lies directly with you! Get Dr. Colbert’s Healthy Gut Zone book today to help you understand the connection between your gut and your health. You will learn that whatever inflames your gut will eventually inflame your brain and the rest of your body. Making the right food choices will become the medicine in which you will walk and live in divine health. SOURCES 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3448089/ 2. https://www.ncbi.nlm.nih.gov/pubmed/25099542 3. https://link.springer.com/article/10.1007/s11894-015-0439-z 4. https://www.ncbi.nlm.nih.gov/pubmed/21745625 5. https://www.ncbi.nlm.nih.gov/pubmed/23444963 6. https://www.ncbi.nlm.nih.gov/pubmed/24456367 To read the original article click here. For more articles from Dr. Colbert click here.

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Eating Raw Sauerkraut Offers More Health Benefits Than You Think

AHA Publisher — Tue, 23 Feb 2021 08:00:03 +0000

Karen Sanders via NaturalHealth365 – Sauerkraut, that familiar hot dog condiment, may not have the beauty of garnet-colored raspberries or the sweet, refreshing flavor of tropical fruits. But the latest scientific research tells us that freshly-made organic sauerkraut is a true superfood that boosts the immune system, promotes intestinal health, and helps prevent cancer in many ways. A recently published study in Critical Reviews in Food Science and Nutrition found that fermented foods such as raw sauerkraut contain chemical compounds and beneficial bacteria that offer a wide array of health benefits due to their anticancer, anti-microbial, and antioxidant activities. How Does Sauerkraut Prevent Cancer? Cabbage, the cruciferous vegetable from which sauerkraut is made, is already valued by natural food experts and nutritionists for its sky-high amounts of anticarcinogenic bioactive compounds. In fact, the glucosinolates in cabbage help activate the body’s own antioxidants, which fight the lipid oxidation and inflammation that can trigger cancer and heart disease. Additionally, the process of lacto-fermentation involved in turning cabbage to sauerkraut produces beneficial bacteria. It unleashes even more potent anti-inflammatory cancer-fighting substances – taking the health benefits to a whole new level and helping to ward off cancers of the prostate, bladder, and breast. Here Is Why Raw Sauerkraut Helps Ward Off Cancer According to the author and natural health expert Sandor Ellix Katz, the process of lactic fermentation not only preserves the nutrients in food but breaks them down. Hence, they are even more healthful and easily digested. But what, exactly, is lactic fermentation, and why is it beneficial? Although the term sounds somewhat technical, it is actually the natural result of layering shredded cabbage in water with salt, then letting existing bacteria on the cabbage do the work. The end product – sauerkraut – contains more live probiotic cultures than yogurt. One result of lacto-fermentation is to create large amounts of beneficial lactobacillus bacteria, which support friendly flora in the intestinal tract. Another is the release of isothiocyanate compounds from existing glucosinolate; these isothiocyanates have shown such pronounced anticarcinogenic effects in cellular, laboratory, and human studies. Impressive Science Behind the Benefits of Sauerkraut In an October 2002 article in the Journal of Agricultural and Food Chemistry, researchers announced that they had isolated isothiocyanates in sauerkraut and that these compounds had cancer-protective effects in animal studies. They added that clinical research would be required to determine if these effects extended to humans. In the twelve years since the article was published, many studies on sauerkraut and sauerkraut juice show that it lowers cancer risk in humans – particularly for cancers of the breast and colon. In a study published in 2011 in the British Journal of Nutrition, researchers noted that the detoxifying enzymes in sauerkraut juice have an anticarcinogenic effect on kidney and liver cancer cells and added that sauerkraut juice increased levels of glutathione-S-transferase – considered a chemoprotective agent. Sauerkraut’s Probiotic Cultures Fight Cancer in Multiple Ways In a review published in 2006 in the Journal of Applied Microbiology, researchers stated that lactic acid bacteria could prevent certain types of cancer – including colon and bladder cancer – and categorized how probiotic cultures help torpedo cancer cell development. Not only do probiotic cultures detoxify ingested carcinogens and stimulate the immune system, but they also create an environment hostile to carcinogenic compounds. Specifically, they create organic compounds – including butyrate – that inhibit tumor growth and encourage the apoptosis, or programmed cell death, of cancer cells. The authors theorized that probiotic cultures might also suppress bacteria responsible for turning procarcinogens into carcinogens and added that lactobacillus could bind to mutagenic compounds in the intestine. What Is the Best Type of Sauerkraut to Prevent Cancer? Buy only sauerkraut that is freshly made, raw, unpasteurized, and organic; your best bet is to look for it in the refrigerated aisle of local markets or farmers’ markets. Avoid canned sauerkraut, which offers far fewer nutrients and probiotic benefits. Most experts recommend consuming at least 1 and ½ cups of sauerkraut 4 to 5 times a week; 2-cup servings, of course, are even healthier. One cautionary note: raw sauerkraut produces raffinose, a trisaccharide that can’t be broken down in the intestine. Bloating and flatulence can result but should subside as your body becomes accustomed to this healthful food. Simply put, fresh lacto-fermented sauerkraut, packed with cancer-fighting compounds and antioxidants and high in healthful dietary fiber, is a superb nutritional choice. Sources for this article include: NIH.gov Wiley.com NIH.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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8 Tips to Improve Gut Bacteria for Better Health

AHA Publisher — Thu, 18 Feb 2021 08:00:37 +0000

Dr. Don Colbert – Forty trillion. This is the number of bacteria in your body. Most are in your intestines. And, most are there to help you. How can you help them help you? It’s not hard. If you are intentional about eating real, whole, Keto Zone foods, avoiding substances that deplete them, and resupplying them with probiotics and fermented foods as needed, you can keep these 40 trillion going strong. Here are 8 tips to improve gut bacteria for better health on Keto Zone. 8 Tips to Improve Gut Bacteria for Better Health on Keto Zone 1. CONSUME A VARIETY OF FERMENTED FOODS Fermented foods are foods that contain, or are altered by microbes. Some foods contain live fermenting bacteria when you eat it. Others, like those foods that have been cooked or baked, no longer have the viable bacteria, but have been made healthier by the fermentation process. When food is fermenting, the bacteria or yeast in the food “eat” the sugars, converting them to organic acids or alcohol. Fermented foods that can improve your gut bacteria include: Plain yogurt Kimchi Sauerkraut Kefir Kombucha Tempeh Fermented vegetable powders, like Greens Supremefoods Living foods, like Living Chia with Probiotics Do they really help? Studies show that people who eat yogurt regularly have more lactobacilli (healthy bacteria) and less Enterobacteriaceae (inflammatory bacteria) in their intestines (1). Got milk problems? Other studies have shown that consuming probiotics like those in yogurt can reduce lactose intolerance symptoms and condition, especially when combined with B6 supplementation (2). 2. EAT YOUR VEGETABLES & OTHER PREBIOTIC FOODS We all know to “eat our vegetables,” but what about prebiotics? Probiotics are the healthy bacteria. Prebiotics are healthy bacteria’s food. The keep your gut bacteria healthy, you’ve got to feed them. Many foods like vegetables and seeds, which are high in fiber, are great prebiotic food. While these fibers cannot be digested and metabolized by the human body and used for energy, they can be used by your bacteria. Some high-fiber vegetables, nuts, seeds, and Keto Zone friendly fruits that feed your gut bacteria include: Raspberries Artichokes Asparagus Broccoli Chicory root and inulin (such as used in MCT Oil Powder) Greens Onions and garlic Leeks Raw Cacao Flax seeds and hemp heart seeds Almonds and pistachios Study after study has shown that a diet full of vegetables, nuts, seeds, and soluble fiber prevents the growth of harmful bacteria, increase healthy bacteria, reduce intestinal inflammation, and more (3, 4, 5). What’s more, prebiotics can fight disease and unhealthy conditions such as high insulin levels, high triglycerides, and cholesterol (6). 3. AVOID ASPARTAME, SACCHARIN, AND SUCRALOSE Man-made artificial sweeteners have been widely used in “diet foods.” Unfortunately, they can have negative effects on gut bacteria. Animal and humans studies have shown that aspartame, saccharin, sucralose, and other artificial sweeteners can impair gut bacteria (7). In fact, there is documentation of (8): Saccharin reducing healthy bacteria growth by 40% Sucralose decreasing bacteria by more than 2-fold Aspartame increasing the number of harmful bacteria by 10% If you use sugar substitutes, make sure they are natural ones like sugar alcohols: erythritol, xylitol, and others is safe, and do not seem to affect gut bacteria (8). 4. NEW BABY? BREASTFEED IF YOU’RE ABLE At the beginning of human life, an infant’s gut is continually developing microbiota. This bacteria flora is especially high in Bifidobacteria, which is important in the digestion of breast milk (9). Studies show that infants who are breastfed have more Bifidobacteria than those who are fed formula (10, 11). This difference may be linked to the lower rates of allergies and other digestion issues associated with breastfed infants (12). 5. EAT YOUR POLYPHENOLS Polyphenols are highly-beneficial nutrients found mostly in plant foods. They are often associated with disease prevention, reduced oxidation stress, and reduced inflammation (13). Somewhat like fibers, many polyphenols cannot be fully digested by humans, and make a great, nourishing meal for gut bacteria (13, 14). They can increase the colonies of good bacteria to help the body fight detrimental strains. Good sources of Keto Zone polyphenols include: Raw cacao Green tea Almonds Onions Blueberries Broccoli Leafy greens 6. ESPECIALLY IF YOU HAVE DIGESTION ISSUES, TAKE A PROBIOTIC SUPPLEMENT Probiotic supplements contain live, viable probiotic bacteria in pill or powder form. These supplements are especially beneficial to humans who have digestion issues, such as Irritable Bowel Syndrome, frequent loose stools, constipation, and more. Typically, probiotics supplements don’t provide a permanent cure to digestion issues, nor do they colonize in the gut permanently. However, both anecdotal reports and studies show they help acute digestion symptoms. They can also produce beneficial effects on the bacteria in the gut (15). Probiotic supplementation has been under scrutiny after a review found that they had little effect on the gut colonies of healthy people. However, this did not account for the digestion and health improvements we see in those with poor digestion and discomfort (16). There have also been studies that produce mixed results in improving microbiota as well as studies that show benefits (17, 18). 7. MINIMIZE USE AND CONSUMPTION OF ANTIBIOTICS In recent years, there has been a push to drastically reduce the use of antibiotics in humans and animals. Doctors have been urged to only prescribe antibiotics only when necessary, and with much less frequency than in previous decades. Why? The overuse of antibiotics is 1) hurting the gut by wiping out healthy bacteria, and 2) leading to antibiotic-resistant bacteria. According to the Centers for Disease Control and Prevention (CDC), while the prescriptions of antibiotics are decreasing, the number of unnecessary ones is still too high (19). What’s more, the World Health Organization is also working to reduce the antibiotics that humans consume. It is recommending that routine antibiotic use in animals is stopped and reserved only when the animal is sick (20). Then, the animal should be taken out of the milking schedule, for example, until the antibiotics have cleared its system. By reducing antibiotics in animals consumed by humans, fewer antibiotics can be transferred to the human body, less affect human digestion, and fewer bacteria become resistant to antibiotics. 8. DON’T ABUSE ALCOHOL Unfortunately, alcohol, especially in large quantities, can negatively affect the bacteria colonies in the gut. In fact, many people who abuse alcohol have impaired nutrient absorption, poor digestion, and discomfort. When used in moderation, bacteria colonies can remain healthy. But, overuse of alcohol can destroy them. Bottom Line Want to improve gut bacteria for better health? It’s simple! Do: Eat a variety of fermented foods, eat prebiotics, eat foods high in polyphenols, breastfeed if you’re able, and use probiotic supplements as needed. Don’t: Consume aspartame or saccharin, over-consume antibiotics, or abuse alcohol. Your gut bacteria is extremely important for many aspects of health. Luckily, can improve gut bacteria for better health on Keto Zone. More and more, science is proving that a healthy digestive system is the key to a healthy brain and body—and the power to keep your gut healthy lies directly with you! Get Dr. Colbert’s Healthy Gut Zone book today to help you understand the connection between your gut and your health. You will learn that whatever inflames your gut will eventually inflame your brain and the rest of your body. Making the right food choices will become the medicine in which you will walk and live in divine health. To read the original article click here. For more articles from Dr. Colbert click here.

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Study Links Fermented Vegetable Consumption to Low COVID-19 Mortality

AHA Publisher — Mon, 13 Jul 2020 07:00:08 +0000

Sally Robertson, B.Sc. via News-Medical Net – An intriguing new study by researchers in Europe suggests that coronavirus disease 2019 (COVID-19) mortality rates are likely to be lower in countries where diets are rich in fermented vegetables. Earlier this year, Jean Bousquet (Charité, Universitätsmedizin Berlin) and colleagues investigated whether diet may contribute to the significant variation in COVID-19 death rates that have been observed between countries. The study found that in some countries with low mortality rates, the consumption of traditional fermented foods was high. “Now referring to the current study, “the negative ecological association between COVID-19 mortality and consumption of fermented vegetables supports the hypothesis previously reported,” writes the team. The researchers say that if their hypothesis is confirmed in future studies, COVID-19 will be the first infectious disease epidemic to involve biological mechanisms that are associated with a loss of “nature.” Significant changes in the microbiome caused by modern life and less fermented food consumption may have increased the spread or severity of the disease, they say. A pre-print version of the paper is available on the server medRxiv*, while the article undergoes peer review. However, this paper is a preliminary report and should not be regarded as conclusive or established information. Unexplained Geographical Variation in COVID-19 Mortality Since the COVID-19 outbreak began in Wuhan, China, late last year, it has exhibited significant and unexplained geographical variations in the number of people infected and mortality rates. In Europe, the death rate in Italy, France, and the UK, for example, has been very high, compared with the Balkans and some Nordic countries. Similar disparities have also been observed across the globe. Although aspects such as age structure, the timing of interventions, employment type, and housing conditions are likely to be the most relevant factors, other potentially relevant factors such as nutrition should not be overlooked, say Bousquet and colleagues. The Potential Role Nutrition May Play Many foods have antioxidative properties, and nutrition has been proposed to play a mitigating role in COVID-19. The fermentation process increases the antioxidant activity of food products, including milk, fruit, vegetables, and meat. Bousquet and team hypothesized that the consumption of fermented foods might explain some of the differences in COVID-19 mortality rates between countries in Europe. To test the hypothesis, the team used information from the European Food Safety Authority (EFSA) Comprehensive European Food Consumption Database to assess the consumption of different fermented foods by country, including vegetables, milk, yogurt, sour milk, and pickled/marinated vegetables. COVID-19 mortality rates were calculated using information from the Johns Hopkins Coronavirus Resource Center, and EuroStat was used to obtain data on confounders by country, including gross domestic product, population density, the proportion aged over 64 years, unemployment rate and obesity prevalence. What Did the Study Find? The researchers report that of all the variables considered, only fermented vegetables had a significant impact on the mortality rate by country. For each gram per day increase in the average national consumption of fermented vegetables, the risk for COVID-19 mortality fell by 35.4%. “Although this study is only indicative of the role of diet in COVID-19, it is, however, another piece of the hypothesis proposing that traditional fermented foods may be involved in the prevention of severe COVID-19 at a country level,” writes the team. What About Regions Outside of Europe? The researchers point out that their study was restricted to European countries and that it would be useful to test the hypothesis in other regions where fermented food consumption is high, and COVID-19 mortality rates are low. In Asia, for example, death rates are very low, and the pandemic appears to be under control, say Bousquet and team. “The same happened in Africa where the COVID-19 spread was predicted to be catastrophic, and death rates appear to be low,” they write. The authors say it would be of great value to use food consumption data from such countries to perform definitive epidemiologic and mechanistic studies to confirm the current findings. A “Loss of Nature” May Be Involved “If the hypothesis is proved, COVID-19 will be the first infectious disease epidemic whose biological mechanisms are proved to be associated with a loss of nature,’” writes the team. “When modern life led to eating reduced amounts of fermented foods, the microbiome drastically changed, and this may have facilitated SARS-CoV-2 to spread or to be more severe.” The hypothesis requires testing in individual studies conducted in countries where there is widespread high consumption of fermented vegetables, concludes the team. *Important Notice medRxiv publishes preliminary scientific reports that are not peer-reviewed and, therefore, should not be regarded as conclusive, guide clinical practice/health-related behavior, or treated as established information. To read the original article click here.

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