By Laura Firetag, ND Student, Bastyr University
It seems like researchers are constantly discovering new ways in which our symbiotic gut flora support us every day. I recently stumbled upon an interesting review article that was published in October in the Journal Nutrition & Metabolism. We might be able to add prevention of chronic fatigue syndrome (CFS) to the list of the benefits associated with probiotic supplementation in the future. CFS is a debilitating condition whose pathophysiology is under intense research as it is not yet well understood. It is a clinical condition that affects up to 4 million people in the United States
The authors of the review conclude that ‘the high frequency of comorbidities in CFS suggests that the underlying pathophysiological mechanisms cannot be confined to an organ (e.g., the brain) but rather must involve an integrating system or mechanism such as the brain-gut axis and the autonomic nervous system.’
The authors of the review also declare that ‘evidence for a synergism between aberrant gut microbiota, mucosal barrier dysfunction and altered mucosal immunity contributing to the disorder’s pathogenesis has begun to evolve.’
The research is showing that patients with CFS definitively have altered gut microorganisms. They specifically tend to have ‘lower levels of Bifidobacteria and higher levels of aerobic bacteria.’ Probiotics in general benefit the intestinal mucosa by several mechanisms such as inhibition of the ability of pathogens to adhere to the mucosa, improvement of the barrier function of the epithelium via tightening of the interepithelial junctions, regulation of intraluminal fermentation and alteration of the immune function of the host. Future research will eventually determine if the dysbiosis occurs before or after a patient has CFS. The authors of this review do present an intriguing idea and one study has surprisingly shown that Bifidobacterium infantis boosted serotonin levels and significantly improved anxiety scores among CFS patients supplemented. This recent study and the fact that CFS patients do have altered gut flora makes me hopeful that probiotic supplementation could one day be an effective intervention (or even prevention) for patients suffering with CFS
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Lakhan and Kirchgessner. Nutrition & Metabolism. 2010, 7:79.
Did you know the average food likely contains over 5000 phytonutrients? Learn more about the clinical significance of sourcing from raw foods...
By Stacy Mobley, MPH, ND Student (SCNM)
Today is a perfect reminder to take time to love you!
Life is the greatest gift that can be given; and that includes you!
The more advanced society becomes, the less time we seem to have to nurture our mind, spirit, body, and emotions. In today’s world, we have to schedule relaxation time! Why can’t we advance and relax?!
As a doctoral student of naturopathic medicine I am keenly aware that whether we like it or not, there will always be exactly 24 hours in one day. We cannot change this but we can definitely change how we use those precious 1,440 minutes.
The basics are essential; a sound diet and quality supplementation can help us maintain wellness during those stressful and busy times in our lives. Adrenal support is a biggie here! Sleep is another important factor; as this is our time to heal.
This month is dedicated to expressing love and gratitude to others, so why not yourself?
Here is a simple list of things you won’t regret taking action on.
Which one speaks to you most?
- Spend time with those you love. Even if it is only 10 mins
- Get some sunlight
- Call those people are your “to call” list
- Take a deep breath and simply do nothing
- Take a walk around the park or a jog around the city.
- Finish that book.
- Give a hug and be open to receive a hug.
- Smile! For no reason at all.
- If you didn't smile yet, please do before proceeding... :-)
- Laugh.
- Take your pet for walk.
- Take your kids or ask your significant other to stroll with you!
- Spend some time at your favorite local spot
- Watch your favorite show.
- Ride your bike or roller skate.
- Cook your favorite dish!
- Breathe. Hardly anyone take deep breaths anymore. No time to be shallow!
As Physicians, Practitioners and medical students, we spend so much time taking care of our patients, family, and friends that we too easily neglect ourselves. Promise yourself, one activity a week that says, “I love me.” The happier we are, the more productive we will be for those who need us most.
Happy Valentine’s Day!
By Karen Brothers, ND student, NCNM
Probiotics are receiving lots of attention in health-related research and in the food and supplement industries. You’ve likely read about them in the news or even heard about them in television commercials for yogurt or digestive health supplements. So why all of the buzz about probiotics?
According to the World Health Organization and the Food and Agriculture Organization of the United Nations, probiotics are “live microorganisms, which, when administered in adequate amounts, confer a health benefit on the host.” It is estimated the human digestive tract contains 400 different types of probiotic microorganisms (also known as gut flora), most of which are bacteria from either the Lactobacillus or Bifidobacterium groups, while others are yeast such as Saccharomyces cerevisiae. But what health benefits are we talking about here?
Probiotics inhibit the growth of harmful bacteria, promote good digestion, and increase our bodies’ ability to resist infection. Research has provided favorable results for the use of probiotics in the treatment of specific conditions, including diarrhea (even when caused by antibiotics), infections of the urinary tract and female genital tract, irritable bowel syndrome, inflammatory bowel disease (Crohn’s disease and ulcerative colitis), bladder cancer, atopic dermatitis, tooth decay and periodontal disease, and infections with Helicobacter pylori (the bacteria associated with most ulcers and chronic inflammation of the stomach). Probiotics may also reduce the symptoms associated with lactose intolerance, hay fever, food allergies, and colic.
With so many potential benefits, you’re probably ready to add probiotics to your current supplement regimen (if you haven’t already). But before you make your purchase, consider these points:
- Determine your health needs. Some varieties (known as strains) work better for certain conditions than for others. For example, Lactobacillus reuteri works well for intestinal or respiratory infections in infants, while Bifidobacterium infantis has been shown to be effective against irritable bowel syndrome.
- Read the research. The volume of scientific research on probiotics is growing and much is readily available online through trusted sources such as PubMed or the National Center for Complementary and Alternative Medicine. Even online searches of news articles about probiotics can point to you to research studies. Such research can provide insight as to which probiotic strain or combination of strains will be most effective for your health needs.
- Read the labels. The label of your probiotic supplement should list the strains, the number of live microorganisms, and the expiration date. It should also indicate if refrigeration is required to maintain the potency.
- Prebiotics. Prebiotics are indigestible food ingredients that support the growth and activity of gut flora. Fructooligosaccharides (FOS) are common prebiotics. Some supplements combine prebiotics with probiotics to help establish the probiotics in the digestive tract; however, for some people, prebiotics can cause digestive upset.
- Consider the packaging. The packaging should protect the probiotics from environmental factors such as light, heat, moisture, and oxygen. Dark glass bottles, rubber caps under the bottle’s screw top, and individually packaged servings in foil sachets are good protective options.
- Review the manufacturer’s quality control measures. This a given for all supplements you buy. For more on this topic, see an earlier blog entry: Choosing Supplements – Supplement Quality.
With this information in mind, you can make a well-informed decision about your use of probiotic supplementation.
References
- Agin, Katie. “Probiotics: Linking Gut Health to Whole-Body Care.” Whole Foods Magazine, http://www.wholefoodsmagazineonline.com/supplements/features/probiotics-linking-gut-health-whole-body-care-0.
- The Environmental Illness Resource. “Probiotics and Prebiotics.”
http://www.ei-resource.org/treatment-options/treatment-information/probiotics-and-prebiotics/ - Medical News Today. “Gastroenterologist Offers Tips For Choosing a Probiotic.”
http://www.medicalnewstoday.com/articles/114571.php. - National Center for Complementary and Alternative Medicine. “An Introduction to Probiotics.” http://nccam.nih.gov/health/probiotics/introduction.htm.
- Vitasearch Vitamin Guide. “Probiotics.” http://www.healthnotes.info/qs_db/healthnotes.cfm?contentid=2901004.
- WebMD. Digestive Disorders Health Center, “Probiotics – Topic Overview.”
http://www.webmd.com/digestive-disorders/tc/probiotics-topic-overview?print=true#
In a recent study published in Medical Archives, investigators report significant findings across numerous indicators suggesting supplementation with a multi-strain mix of beneficial microflora improves liver function in pre and postoperative conditions. Specifically, Rifatbegovic, et al, tracked a number of biomarkers assessing the influence of probiotics in patients who underwent hepatic resection with HCC in cirrhosis. Their study included 120 patients (60 receiving treatment, 60 control) who were selected for surgery in University hospitals in Tuzla , Maribor and Strasbourg
Rifatbegovic, et al, outlined several key areas to assess: liver function recovery, immune response, inflammation in the early postoperative period, intraoperative risks, type and frequency of intraoperative and postoperative complications, morality, and other factors. Serum analysis yielded significant findings: AST, ALT, GGT, ALP, total bilirubin, and conjugated bilirubin were all significantly lower in patients using probiotics at postoperative days seven and fourteen. Beyond their lab analysis of biomarkers, researchers also observed statistically significant differences in postoperative complications, mortality and survival rates; all were lowered in patients taking probiotics.
One of the most significant findings in this study, assert Rifatbegovic et al, is the preoperative influence of beneficial flora, the “conclusion that preoperative use of probiotics improves the result of resection of the tumor in the liver and enhances the effect of cell activity during treatment.” In all, researchers report that probiotic use in this clinical context improves liver function recover, enhances immune response in critical early postoperative periods and positively influences clinical outcomes. Given the diverse array of statistically significant findings in this study, further research is warranted into the potential applications of probiotic treatment in liver disease.
Study: Rifatbegovic, Z., et al, Med Arh, 2010; 64(4)
Healthy flora outnumber all the cells in our body - for good reason!
Tuesday, February 1, 2011
2 Comments
You may have heard that there are more bacteria in our gut than living cells in our body!
This statement speaks to the magnitude of importance of a healthy supply of beneficial bacteria. These so called “friendly” bacteria should ideally make up most (about 3/4) of our flora population in our intestinal tract. Yet, the unhealthy Standard American Diet (SAD) of processed foods and increasingly toxic exposures creates a dysbiotic imbalance. Other factors that further lead to dysbiosis are chronic emotional and physical stress (this is a biggie!), antibiotics, oral contraceptives, anabolic steroid drugs, cortisone, herbicides, pesticides, insecticides, and fungicides. Common symptoms of an imbalance of bacteria in the intestinal tract include: Chronic Fatigue Syndrome, flatulence, indigestion, IBSand IBD, stomach and duodenal ulcers, malabsorption, diarrhea and constipation, skin conditions such as acne, eczema, and psoriasis, bad breath, and poor immunity.
The beneficial effects of friendly flora from fermented foods go way beyond the intestines. Friendly bacteria strengthen our immune system and digestive system in part by preventing oxidative damage and inflammation. Our friendly probiotic population prevents infections from unhealthy overgrowth of Candida albicans, viruses, and “unhealthy” bacteria. They also stimulate the immune system by promoting immunoglobulin production. A healthy supply of good flora supports the nutrient bioavailability and assimilation of many B vitamins and minerals such as calcium, iron, zinc, copper, magnesium, and phosphorus.
Our friendly flora also have an important role in manufacturing vitamin K. Specifically, in our intestines, the friendly probiotics convert vitamin K1 (phylloquinone-from deep green vegetables) to a more biologically active form K2 (menaquinone). This conversion is important in aiding calcium into our 200+ bones by activating the production of important proteins called osteocalcin and calcitonin, both essential in bone formation. With a deficiency of K2, the calcium may end up being deposited into soft tissues like the arteries, heart, and brain rather than to build bone.
The most commonly consumed probiotic food is yogurt. Yogurt is simply milk that has been curdled. Actually, the consumption of “sour milk” has been noted in the Old Testament (Genesis 18:8) and in B.C. Roman times to treat gastroenteritis. Typically, yogurt is made by homogenized milk that is inoculated with beneficial bacterial cultures and warmed in an incubator to allow the lactose to turn into lactic acid. The lactic acid is what thickens the yogurt and gives plain yogurt its characteristic tart flavor. The fermentation process is similar to how beer, wine, and cheese are made. It is the beneficial bacteria that do the amazing work job transforming milk to yogurt.
For those that find themselves intolerant to lactose, you may find that you can tolerate yogurt. It is the probiotics in yogurt that digest the lactose in dairy products for you, helping to relieve lactose intolerance. On a personal note, I am intolerant to milk and for the most part, avoid it. Well, this summer I had the opportunity to drink warm fresh raw milk without suffering any GI upset. Amazing!! My source was from a healthy grass-fed, and happy free-range cow that got plenty of clean air, clean water, and good sunlight. I definitely cannot deny the beneficial effects of probiotics and enzymes. {The proof is in the photo. That is me enjoying raw milk!}
When purchasing yogurt, make sure that the label does mention “live active cultures”. Beware of labeling that indicates “heat treated after culturing”. This simply means that the beneficial bacteria are not alive! They have been killed and you lose the benefits of those “live active cultures”. Another thing to keep in mind is that, the more beneficial cultures listed, the better. Some cultures that may be listed are: L. acidophilus, S. thermophilus, L. bulgaricus, B. bifidus, L. casei, and L. reuteri. Take your time with checking the labels to get the most benefits out of your yogurt purchase!
For this blog, I decided to keep it informative and simple. Organic plain “whole-fat” (not low-fat or non fat) yogurt is my personal preference. It has less sugar, and less fillers without the exposure to antibiotics or hormones. It is a good easy source of good fat and protein for breakfast-in-a-rush. And you can get creative with mixing and matching toppings to create your own flavor!! Plain yogurt is no longer “boring”!
Some topping ideas are:
• blueberries, rasberries, cranberries, cherries, bananas, mango
• walnuts, pecans, almonds, cashews, brazil nuts, pistachio
• dried coconut
• wheat germ, ground flaxseed
• oats
• sunflower seeds, pumpkin seeds
• blackstrap molasses, maple syrup, raw honey
• raisins, dates, figs, apricots
• cinnamon, nutmeg
• mint leaves
• bittersweet chocolate
• lemon zest
• blueberries, rasberries, cranberries, cherries, bananas, mango
• walnuts, pecans, almonds, cashews, brazil nuts, pistachio
• dried coconut
• wheat germ, ground flaxseed
• oats
• sunflower seeds, pumpkin seeds
• blackstrap molasses, maple syrup, raw honey
• raisins, dates, figs, apricots
• cinnamon, nutmeg
• mint leaves
• bittersweet chocolate
• lemon zest
Enjoying yogurt can be personal, exciting, fun, and healthy!
References:
Graci, S, Rao, L, & DeMarco, C. (2006). The Bone-Building Solution. Mississauga, Ontario: Wiley.
Pratt, S, & Matthews, K. (2003). Superfoods Rx: Fourteen Foods That Will Change Your Life. New York, NY: William Morrow.
Graci, S, Rao, L, & DeMarco, C. (2006). The Bone-Building Solution. Mississauga, Ontario: Wiley.
Pratt, S, & Matthews, K. (2003). Superfoods Rx: Fourteen Foods That Will Change Your Life. New York, NY: William Morrow.
© 2010 Innate Response
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