HEALTHY LIVING


Get the Best Out of Probiotics


They benefit the gut, immune system, heart, and more. But they’re not for everyone. ::


BY VERA TWEED A


healthy balance of gut bacteria is essential, not only for good digestion but also for a host of other


benefi ts. They include good immune


function; healthy levels of blood pressure, blood sugar, and infl ammation; and a smaller waist and lower body weight. All these health markers and the


quality of our gut bacteria — our microbiome — improve by eating fermented foods and fresh fruits and vegetables, but this isn’t the typical American diet. Probiotic supplements, which


contain benefi cial gut bacteria, are often taken to improve digestive health — but, by themselves, they aren’t enough. And sometimes, they can make


matters worse. Recently, a small study at Stanford


University compared the eff ects of a probiotic supplement and a placebo among 39 people at high risk for Type 2 diabetes. The supplements, taken for 18 weeks,


improved blood sugar and insulin levels for some participants, but for others, they worsened these markers. Some people experience signifi cant benefi ts from probiotic


supplements, says Andrea Azcarate-


Peril, Ph.D., associate


professor and director of the microbiome research center at the University of North Carolina at Chapel Hill.


However, she tells Newsmax: “That doesn’t work for everyone.”


REAL SOLUTION Researchers who studied the microbiomes of indigenous Hadza hunter-gatherers of Tanzania found that 124 species of gut microbes have been vanishing as a result of our industrialized diets and lifestyles. This reduces our natural resilience


to environmental challenges and disease. To improve digestive and overall


health, Azcarate-Peril says, “you want to add diversity to your gut.” This means having many diff erent species of bacteria. You can achieve this by eating


diff erent fermented foods, such as kombucha, sauerkraut, kimchi, other naturally fermented vegetables, yogurt, and kefi r, as each contains diff erent bacteria. Equally important, eat a variety


of vegetables and fruits for diff erent fibers — prebiotics — that feed benefi cial bacteria. The richest sources of prebiotics are dandelion greens, Jerusalem artichokes, garlic, leeks, and all varieties of onions. We also get exposed to benefi cial microbes when we handle fresh vegetables and meat when we cook at home, Azcarate- Peril points out, and when we walk


86 NEWSMAX MAXLIFE | FEBRUARY 2024


Probiotic Remedies S


tudies have found that specific types of probiotics, listed in Supplement Facts on product labels, may be helpful in certain situations, including:


Diarrhea: Studies including more than 5,000 men and women have found that Saccharomyces boulardii reduces diarrhea associated with antibiotics or with bacterial or viral infections.


Impaired mental function: A study of


169 people between the ages of 52 and 75 found that supplementation with Lactobacillus rhamnosus GG


for three months improved mental test scores among people who had been diagnosed with mild cognitive impairment.


barefoot outdoors. All these increase diversity in our


gut. In contrast, processed and fast foods are not sources of probiotics and contain little prebiotic fi ber.


CHOOSING SUPPLEMENTS Probiotic supplements can enhance digestion and reduce gas and bloating, says holistic pharmacist Sherry Torkos. She recommends a combination of


Lactobacillus gasseri, Bifi dobacterium bifi dum, and Bifi dobacterium longum, taken with food — especially if you take antibiotics. “Antibiotics not only kill the bad


bacteria, but also the good bacteria and this can lead to unpleasant side eff ects such as gas, diarrhea, and yeast infections,” Torkos tells Newsmax. Allow two to three hours between


doses of antibiotics and probiotics. Her other tips: Make sure that supplements guarantee potency until a specifi ed expiration date. Choose products that don’t require refrigeration. And be aware that too high a dose may cause digestive distress. If you take probiotic supplements longer-term, Azcarate-Peril recommends rotating them for more diversity. Take one for a while and then take a diff erent one.


BRAIN/N UNIVERSE/SHUTTERSTOCK / PROBIOTICS/AYO888©ISTOCK


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