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Want to Boost Your Gut Microbiome? Discover 10 Foods That Promote Microbial Balance

AHA Publisher — Fri, 08 Oct 2021 07:00:16 +0000

Lori Alton via NaturalHealth365 – Believe it or not, the average person has trillions of bacteria living in their intestinal tract, accounting for an astonishing two to four pounds of total body weight. Although this may be an unsettling concept, the truth is: this community of microbes – also known as the gut microbiome – is not only beneficial but essential for health. Recently, there has been a lot of “buzz” in scientific research concerning the far-reaching benefits of a diverse and balanced gut microbiome – and what can be done to promote it. A 2020 review of the literature published in Nutrition Reviews showcases the fact that the foods we eat have a profound impact on the composition and variety of microorganisms living in the digestive tract. So let’s see which choices offer the most “bang for the buck.” Why Is the Gut Microbiome So Important? Research has shown that beneficial gut bacteria help absorb nutrients, bolster immune system health, facilitate hormone function, promote digestion and even help prevent obesity. In addition, they can influence cognition and mood. The trillions of bacteria in the gut microbiome are comprised of up to 400 different species. Problems arise when there is an imbalance between the “friendly” bacteria, such as Lactobacillus, and “bad” microorganisms, including E. coli, Bacteroides, Pseudomonas, and Candida yeast cells. Disturbed bacterial balance, also known as dysbiosis, sets the stage for ill effects and various diseases, including “leaky gut,” irritable bowel syndrome, chronic fatigue syndrome, Candida overgrowth, and autoimmune disorders. Incredible! Gut Microbiome Health and Nutrition Are Linked in MULTIPLE Ways The review, conducted jointly by researchers at George Washington University and the National Institute of Standards and Technology, evaluated the specific effects of nutrition and diet on the gut’s microbial composition. The researchers examined the role of micronutrients – which include vitamins and minerals – and macronutrients (larger components of food such as carbs, protein, and fiber). Intriguingly, they noted that while dietary fiber nourishes gut bacteria, excessive amounts of protein may create potentially harmful metabolites (byproducts) that can remain in the gut and increase the risk of health problems. Study leader Leigh A. Frame, Ph.D. – director of Integrative Medicine at the George Washington School of Medicine and Health Science – stressed the importance of the research. “As we learn more about the gut microbiome and nutrition, we are learning how influential they are to each other …. and to the role, they both play in prevention and treatment of disease,” Dr. Frame noted. THESE 5 Foods Are Most Valuable for Maintaining Good Microbial Balance According to naturopathic physician Eric Bakker, N.D. – a leading expert in gut disorders – the best foods for the gut are those that promote good digestion, strengthen immune function, and are “probiotic” (meaning they encourage the growth of beneficial bacteria). Dr. Bakker agrees with many other natural health experts that Jerusalem artichokes top the list at Number 1 due to their high levels of a beneficial fiber known as inulin (not to be confused with insulin). Inulin is prebiotic, meaning that it not only encourages beneficial bacteria but directly provides fuel for them. Although Jerusalem artichokes (also known as “sunchokes”) are not overwhelmingly popular in the United States, that may change as people begin to discover their health benefits and piquant flavor. These sweet, crunchy tubers can be roasted, added to a stir fry, or nibbled raw. Right behind Jerusalem artichokes, at Number 2, are bananas, which are also rich in inulin. When you pair these foods with coconut milk or coconut oil, you’ll incorporate the Number 3 food on the list. Coconuts are high in caprylic acid, a beneficial medium-chain fatty acid that can help stop harmful bacteria and yeasts right in their tracks. Grapefruit seed extract (GSE) earns its place at Number 4 on the list because it mercilessly targets “bad” bacteria while leaving “friendlies” unharmed. And Number 5, garlic – another prebiotic food – is renowned for its ability to deliver a “one-two punch” against dysbiosis, killing off harmful bacteria and yeasts while encouraging the growth of beneficial bacteria. Tip: if fresh garlic isn’t your “thing,” aged garlic extract is available as a supplement – and supplies the same benefits. You can also improve gut health with garlic’s milder-tasting “cousins,” such as onions, leeks, shallots, and chives. Gut Health Benefits Continue With 5 More Superfoods Butter and clarified butter (known as ghee) are high in butyric acid, healthy fat with anti-inflammatory properties. (Be sure to seek out organic butter from grass-fed cows). And cruciferous vegetables – including cabbage, kale, cauliflower, broccoli, and arugula – possess a secret weapon against dysbiosis called indole-3-carbinol. This beneficial prebiotic fiber excels at promoting the survival of Lactobacillus, an important “friendly” species of bacteria. Beans, rich in fiber and nutrients, are known to strengthen the intestinal walls and work against “leaky gut,” a condition that can cause pathogens and undigested food particles to enter the bloodstream. Cultured and fermented foods, such as miso and yogurt with live active cultures, also have been awarded “superstar” status by natural health experts for their ability to keep the gut microbiome in balance. Finally, tart green Granny Smith apples encourage beneficial bacteria while also contributing energy-boosting malic acid and a healthy fiber known as pectin. With so much riding on the health of the gut microbiome, it’s good to know that we can support it simply by making wise (organic) dietary choices. Your gut – along with your entire body – will thank you. Sources for this article include: CandidaYeastInfection.org ScienceDaily.com Academic.oup.com To read the original article click here.

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UOC Researchers to Study the Effects of Intermittent Fasting on Aging in Postmenopausal Women

AHA Publisher — Mon, 04 Jan 2021 08:00:14 +0000

Open University of Catalonia (UOC) via News-Medical Net – Although many treatments are offered for slowing down the impact of aging on health and physical appearance, there are no serious studies that prove their effectiveness on the biological effects of aging. According to research, calorie restriction increases life expectancy and improves health in an extensive range of animals, including mammals. Two researchers from the UOC Faculty of Health Sciences’ FoodLab, Salvador Macip and Marta Massip, will study the impact of intermittent fasting in women who have completed menopause. The goals pursued by this study – funded by the Ministry of Science and Innovation – are, on one hand, to validate aging markers in a context of calorie restriction and, on the other hand, determine whether intermittent fasting leads to changes in organ aging in menopausal women, that is, women whose ovaries have ceased all activity. Menopause is associated with a series of changes in women’s bodies that affect their quality of life, for example, a significant increase in the incidence of metabolic syndrome, which in turn increases their cardiovascular risk, and acceleration of aging-related processes. The Importance of Defining Aging Markers The markers that will be used in the study have been validated previously in laboratory mice at University of Leicester (United Kingdom), where Salvador Macip works as professor and researcher. These markers, which can be identified in a simple blood test, can be used to detect the accumulation of old cells in different organs and differentiate between old and young tissues. Without suitable markers that measure cell aging in humans, it is impossible to know whether an anti-aging strategy actually works. We have discovered a series of new markers that we believe closely mirror the biological aging of tissues in animals. Now we want to see if they also work in humans and use them to measure the effects of dietary changes on aging that have already been seen to have a positive effect in mammals.” Salvador Macip, Researcher, UOC Faculty of Health Sciences’ FoodLab With the title Effects of intermittent fasting on organ aging in postmenopausal women, the study will be carried out between 2021 and 2023, with the participation of a hundred or so women recruited with the cooperation of Dr Guillem Cuatrecasas Cambra, head of the Endocrinology and Nutrition Department at the Clínica Sagrada Familia and the CPEN center. Fasting, a Cell Cleansing Mechanism During the first phase, the participants’ degree of organ aging will be analyzed by means of markers that are visible in blood samples. For the clinical study, the patients will be divided into two groups, the control group and the test group, which will be the group that fasts. All patients will follow a balanced diet with a normal amount of calories but low in carbohydrates for one year. In addition, the test group will fast for 16 hours consecutively two days a week (for example, they will have supper early and will not eat again until lunch next day). During the fasting period, they will not be able to eat but they will be allowed to drink water, coffee or tea. Blood samples will be taken from the patients before starting the study, six months after starting and after one year, at the end of the study. Apart from the markers that can be observed in the blood test, other parameters will also be analyzed, such as general health markers and symptoms associated with frailty. As Marta Massip explained, “With fasting, what we are doing is activating hormone regulating mechanisms and autophagia, which is a cell “cleansing” mechanism that eliminates the waste products involved in premature aging or even in certain diseases. So that the participants can become accustomed to the dietary intervention, the study will begin with a training and adaptation period during which the fasting will be integrated as naturally as possible in their daily lives. If the researchers’ hypothesis is correct, intermittent fasting may lead to improvements in tissue aging and become established as a relatively simple intervention for improving women’s quality of life during the postmenopausal period. And not just that. According to Salvador Macip, “Although men’s and women’s metabolism is very different, the biological mechanisms underlying the aging process are the same. We believe that the findings obtained in this study could be adapted perfectly well to men too”. La Marató Is Funding a Project on Metabolism and Aging The researcher and scientific commentator Salvador Macip will also co-lead a project funded by La Marató de TV3 which also studies the connections between metabolism and aging. This research project will be undertaken jointly with Dr Felizia Hanzu’s team at the Hospital Clínic de Barcelona on Cushing’s Disease, a hormone disorder for which there is currently no treatment and which causes symptoms and tissue changes that are very similar to those of aging. The project will study whether “cleansing” aging cells from the patients’ tissues can improve their quality of life and life expectancy. Macip and the team at the Hospital Clínic will use the same aging markers as the research project funded by the Ministry. To read the original article click here.

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