Health benefits of probiotics

The Aging Gut: How Probiotics Can Help Restore Balance and Improve Health

As we age, our bodies go through a lot of changes, and one of the areas that can be affected the most is our gut health. The gut microbiome, or the collection of microorganisms that live in the gut, plays a crucial role in overall health and well-being. However, as we get older, the gut microbiome can become imbalanced, leading to a variety of health issues such as constipation, diarrhoea, and other digestive issues.

This is where probiotics come in, as they can help to restore balance to the gut microbiome and provide a variety of health benefits.

In this blog post, we will discuss the health benefits of probiotics, the best strains to look for, the best foods to consume, and how and when probiotic supplements can help.

What are probiotics?
Let’s start by defining these living cultures. Probiotics are live microorganisms (bacteria or yeast) that have a positive effect on health. They can be found in supplements and food products, such as yoghurt, sauerkraut and kimchi. Probiotics are good bacteria. They help keep your gut healthy by keeping bad bacteria at bay, supporting a healthy immune system and helping to digest food properly. They are naturally present in a healthy intestine but may be depleted through stress, illness or medication use.

Health benefits of probiotics
The topic of probiotics has been gaining more attention in recent times, but what are the reasons for this? Here are some key advantages that probiotics offer:

Improve digestion
As mentioned before, one of the main health benefits of probiotics is their ability to improve digestion. Probiotics can help to break down food and absorb nutrients more effectively, which can lead to improved digestion and less discomfort.

Boost the immune system
Probiotics may have the ability to boost the immune system by increasing the production of antibodies and white blood cells, which help fight off infections and diseases. They can also help reduce inflammation in the body, which may prevent chronic conditions such as arthritis and heart disease.

Improve mental health
Probiotics have been shown to improve mental health by reducing stress hormones like cortisol and adrenaline and improving mood regulation by increasing serotonin levels in the body. The reduction in stress hormones also leads to a reduction in inflammation, which is known to cause depression, anxiety and other mental health issues.

Improve cognitive function
Probiotics may also improve cognitive function and memory, which can be especially beneficial for older adults. A study conducted by researchers from Kashan University of Medical Sciences and Islamic Azad University examined the effect of probiotics on cognitive function in individuals with Alzheimer's over a 12-week period. The participants were divided into two groups, one group received probiotic-treated milk and the other group received untreated milk. The results of the study showed that the group who received the probiotic-treated milk had a slight improvement in their cognitive scores while the scores of the control group decreased slightly. This study is the first to provide evidence of the impact of probiotics on cognitive function.

What can probiotics be used for?
According to the Association of UK Dietitians, probiotics can be used:
When taking a course of antibiotics;
To prevent the C-diff superbug when taking antibiotics (it causes bad diarrhoea);
To minimise the risk of getting traveller’s diarrhoea (when travelling to exotic countries);
To ease constipation symptoms;
With IBS and IBD.

When looking for probiotics, it is important to choose the right strains. Some of the best probiotic strains for older adults include Lactobacillus acidophilus, Bifidobacterium bifidum, and Lactobacillus rhamnosus.
When it comes to taking probiotic supplements, it is best to start with a low dosage and gradually increase it over time. It is also important to take probiotics with food, as this can help to increase the effectiveness of the probiotics.

Foods rich in probiotics
In addition to supplements, there are also many foods that are high in probiotics. Some examples of probiotic-rich foods include:

Yoghurt and kefir: These are fermented milk products;
Kombucha: This is a fermented tea;
Sauerkraut and kimchi: These are fermented vegetables;
Miso: This is a fermented soybean paste;
Tempeh: This is a fermented soybean product;
Pickles: These are cucumbers that have been fermented in a vinegar-based brine.

It is important to remember that not all fermented foods are probiotics, as some are pasteurised. Also, it's good to check the label for the number of live cultures in the product.

Probiotics can provide a variety of health benefits for older adults, including improved digestion, boosted immunity, reduced inflammation, and improved mental health. By choosing the best probiotic strains, consuming probiotic-rich foods and taking them at the right time, you can promote a healthy gut and overall well-being. It is always recommended to consult with a healthcare professional before starting any new supplement plan.

References:

https://www.nature.com/articles/d41586-020-00194-2
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/
https://www.bmj.com/company/newsroom/probiotics-alone-or-combined-with-prebiotics-may-help-ease-depression/
https://www.bda.uk.com/resource/probiotics.html
https://www.nhs.uk/conditions/c-difficile/
https://www.sciencedaily.com/releases/2016/11/161110162840.htm
https://www.webmd.com/healthy-aging/best-probiotic-strains-older-adults

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