From Acne To Brain Health The Surprising Health Benefits Of Probiotics

Did you know that there are currently around 100 trillion bacteria living in your intestines, but they aren't lazy squatters? Some work for you by helping you digest food, killing disease-causing cells, or producing vitamins. On the other hand, an imbalance in communities of around 300 to 500 different bacterial species has been linked to digestive diseases such as irritable bowel syndrome (IBS), as well as diseases such as obesity, type 2 diabetes and allergies.

There is increasing recognition that maintaining the balance of these complex ecosystems is important for health. Hence the popularity of probiotics, which contain live microorganisms, such as yeast and bacteria, designed to rebalance the intestinal microbiome and maintain the number of beneficial bacteria. The global market for these pills, powders, drinks and drops is estimated at around £48 billion in 2022 and is expected to reach £57.5 billion in 2027.

But how do you know which probiotic suits your needs? ​​​​​While research on the microbiome is still in its infancy, the specific bacteria that combat specific health problems and the most effective formulations in each case are beginning to be identified.

Troubleshooting after taking antibiotics: Invivo Bio.Me S. boulardii

Do you feel a little nauseous after taking antibiotics? Taking antibiotics can alter the balance of the intestinal microbiota and cause diarrhea, nausea and vomiting. "A non-pathogenic yeast called Saccharomyces boulardii has shown promising results in post-antibiotic diarrhea," says Eva Kalinik, nutritionist, gut expert, and author of Happy Gut, Happy Mind.

This fungus is found naturally in the intestines, and although it is just one of many microorganisms weakened by antibiotics, Kalinick's research confirms that it has a positive effect on these symptoms.

The good news is that if you only have a prescription, you can purchase Saccharomyces boulardii (or SB) capsules as a probiotic product; You can take advantage of these proven benefits. Favorite Kalinika? "I like Invivo Bio.Me S. boulardii for its clinical grade formulation."

Advantages : No need for a refrigerator.

Disadvantages: Available in capsule form, some people have difficulty swallowing them.

Price: £25.50 for 60 capsules

Fight urinary tract infections and thrush: try Fem-Dophilus

"Lactobacillus rhamnosus GR-1 is also one of the most studied probiotic strains for women's health," says Kalinick. These bacteria produce lactic acid, which lowers pH, improves the balance of vaginal microflora and helps protect against liver and urinary tract infections. Kalinik found Fem-Dophilus from Jarrow Formulas to be a very effective formula.

The advantage: no refrigeration required

Cons: Remember to wait at least 1 or 2 hours between taking antibiotics and taking them

Price: Around £26.99 for 30 capsules

Relieve your skin problems: try Esse skin care products

"Our skin has a microbiome that requires the same nutrients as our internal microbiome," says Kalinick. These millions of different bacteria, viruses, and fungi protect the skin from pathogens, help regulate the skin's pH levels, and more. Although the science behind topical probiotics is still in its infancy, some research suggests that skin microbiome imbalances can cause and worsen skin conditions, and that people with atopic eczema have more Staphylococcus aureus bacteria in their microbiome. .

A 2020 article in the journal Clinical and Experimental Dermatology concluded that topical probiotics may help acne sufferers, while preliminary research suggests that probiotics may restore the skin's acidic pH, reduce oxidative stress, reduce photoaging, improve skin tone and improve skin health. barrier function. Therefore, for skin health, Kalinick prefers "clinically formulated and tested topical probiotic and prebiotic products," such as Esse products. Unlike many other pro- and prebiotic skin products, this product keeps microbes alive, she explains.

Pros: Smells amazing

Disadvantages : Expensive

Price : Esse Probiotic Serum will set you back £105.50

Fight against IBS: try Symprove

Around 13 million people in the UK suffer from irritable bowel syndrome. "This is a condition where the immune system reacts to something in the gut, and many IBS patients experience an imbalance of bacteria in the gut microbiota," said Simon Gaisford, professor of pharmacy at University College London.

To correct this imbalance and reduce symptoms such as bloating, shortness of breath and cramps, Professor Gaisford recommends Symprove. "The probiotic bacteria in Symprove have been shown to grow effectively in the gut," he says, "and may help balance the gut microbiota to the level seen in people who do not have any underlying disease."

Its special effectiveness is explained by its production through fermentation, which means that bacteria develop tolerance to the acid, he explains: "So, when a person comes in, they can tolerate the pH of the stomach acid better."

In tests carried out by the professor, 99.9% of Symprove bacteria survived the journey to the intestines. This is demonstrated by his research on the microbiota of patients suffering from ulcerative colitis. "We took stool from three donors with ulcerative colitis, determined the amount of good and bad bacteria, and then added Symprove," he said. "We saw an increase in good bacteria and a decrease in bad bacteria."

However, most probiotic products are not made this way. Professor Gaisford explains: "At the end of production, freeze-dried bacteria are added which have no chance of becoming acid-resistant."

Advantages: Its effectiveness has been proven in clinical studies, such as that of Professor Gaisford.

Giovanni: The cost. Additionally, it should be stored in the refrigerator and taken in the morning before eating or other liquids.

Price: From £39.99 for a month's supply

Baby Eczema Treatment: Try Natures Aid Bio360 Kidz Pro-5

"I love Natures Aid 360 for atopic skin problems such as eczema," says Lucinda Miller, founder of NatureDoc, a British group of dieticians, nutritionists and naturopaths, and author of books on children's nutrition. Natures Aid products contain two probiotic strains that are believed to be beneficial for anti-inflammatory and atopic conditions.

"These are Lactobacillus rhamnosus and Lactobacillus casei," Miller said. “Both have been identified as strains that may contribute to cow's milk protein allergies and eczema in babies. Lactobacillus strains help digest dairy products, may also support the immune system, and are thought to create an anti-inflammatory environment in the gut. Miller says some of her young clients see improvements in their skin in just two weeks.

Pros: The powder is easy to mix into yogurt or smoothies for picky eaters.

John : You can't mix it with hot liquids (milk or water) and you can't mix it with cold liquids either.

Price: £11.95

Fight colds in children: try ProVen Fit for School

For overall teen health and immunity, Miller recommends ProVen Fit for School, a chewable tablet with a combination of probiotic strains and vitamin C.

"It was used in the ProChild study, which looked at the frequency of sneezing, coughing, runny nose, stuffy nose and sore throat over a six-month period during the fall and winter," Miller said. "Children who received this probiotic blend had a 33% reduction in upper respiratory tract infections, and if they experienced any of these respiratory symptoms, they were less likely to get sick and 30% less likely to miss school because they were sick".

Pros: chewy and sweet and doesn't need refrigeration

Cons : Fructooligocaride, a sweetening ingredient, may cause mild flatulence in children.

Price: £15.95 for 30 tablets

For menopause: try fermented foods

"As menopause is a hormonal deficiency, the optimal treatment is to replace the missing hormones with hormone replacement therapy (HRT)," says Dr. Louise Newson, general practitioner and menopause specialist. However, he adds, "most of the body's serotonin comes from the gut and there is significant evidence of a link between gut microbiota and overall mood." Since low mood is a common symptom of menopause, Dr. Newson recommends supporting your microbiome at this stage of life.

And there is something else. An unhealthy gut microbiome can increase the risk of certain heart diseases, such as heart attack and coronary heart disease, she said, explaining that declining estrogen levels and postmenopause also increase the risk of cardiovascular disease. "While hormone replacement therapy is the best treatment to reduce cardiovascular risk in postmenopausal women, gut health is an additional factor." Dr. Newson supports your gut with probiotic foods before and after.

“Prebiotics are foods that act as food for good bacteria, while probiotics are foods that contain strains of live bacteria that increase the amount of good bacteria in the digestive system.

“Eating enough prebiotics from whole foods like bananas, onions, garlic, and asparagus can nourish the good bacteria in your gut. Probiotics: Eating fermented foods like kombucha, sauerkraut, miso, and yogurt will increase the amount of good bacteria.

Supporting your microbiome with this food combination may help increase serotonin levels and protect against cardiovascular disease, both of which are "particularly important issues for those going through menopause," says Dr. News in.

Plus: easy to find at local supermarkets.

John : It's not a complete answer.

Price: Varies, but rarely expensive.

Improve brain health and memory: try kefir

"Our gut and our brain communicate with each other," says Dr. Emily Leeming, a researcher at King's College London, nutritionist and author of Genius Gut. This conversation occurs mainly through the vagus nerve, he explains: “One of the longest and most distant nerves in the body, it connects the brain to the intestine and other organs and acts as a two-way communication system. . "80% of these messages reach the brain from the intestine."

It has been shown that kefir-fermented milk drinks can change the type of bacteria in the intestines, but they also have more benefits. "It also improves your ability to remember people's names and faces, for example where you last left your keys," says Dr. Leeming. "A study was done in healthy people and now the first study is looking at whether this also benefits people with dementia and Alzheimer's disease."

Plus: They're cheap to buy and you can even make them at home.

Cons: Can be sour and a little gassy, ​​which some people may not like.

Price: Prices vary

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