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PostPosted: Fri Apr 22, 2016 10:08 am 
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5 Tips to Help You Restore and Maintain Your Gut Health

Bacteria in your gut might sound like a bad thing but, actually, your gut uses bacteria to process food into energy.[1] We call these helpful bacteria probiotics http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=32283. Most people have heard the term in yogurt ads, but that’s about it. What are probiotics and what do they mean to your body?

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It all starts in your gut, the system in your body responsible for digestion. Proper digestion is essential to your health and probiotics are essential to your gut. When bacteria are out of balance, it can cause problems such as:

- Gas
[2]
- Bloating
[3]
- Diarrhea
[4]
- Constipation[5]
- Abdominal pain and cramping
[6]
- Autoimmune diseases such as fibromyalgia, chronic fatigue syndrome, and diabetes[7]
- Neuromuscular diseases[8]
- B12 deficiency http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=33584[9]
If any of these sound familiar, it’s time to get your gut health back on track. Here are five awesome tips for promoting your gut health and well-being.

1. Take a Quality Probiotic

In 1907, Nobel Laureate, Elie Metchnikoff introduced the concept of probiotics. He published a groundbreaking study that linked longevity with consuming fermented milk that contained Lactobacilli, a bacterial strain that produces lactic acid and helps maintain healthy intestinal microflora.[10][11] Today, probiotics supplements are available at health food, grocery, and online stores. When choosing a probiotic, look for these qualities:

- Probiotic supplements should contain 5 to 10 billion CFUs (colony forming units).
- Encapsulated pills are better than liquids because they help the bacteria survive the acidic stomach environment.
- Multiple strains of bacteria (different strains offer different benefits — some help with digestion of fiber, some help with vitamin absorption, some help promote bowel regularity).

FloraTrex™ http://dreddyclinic.com/forum/viewtopic.php?f=9&t=34639 is the probiotic I recommend. It’s a blend of 50 billion live and active cultures from 18 probiotic strains. The formula contains prebiotics for extra support and every bottle offers 60 vegan capsules.

2. Avoid Overuse of Antibiotics

Antibiotics kill bacteria. Although that includes the bad bacteria that can make you sick, it also includes the good bacteria your body needs. This disruption of intestinal harmony can cause a lack of diversity among bacteria that’s sure to affect your health.[12]

3. Incorporate Fermented Foods Into Your Diet

Fermented foods http://dreddyclinic.com/forum/viewtopic.php?f=9&t=32185 can introduce good bacteria to your gut but know that it’s better to make your own. Store-bought options are usually pasteurized, which kills good bacteria. Some of the best fermented foods for promoting gut health include:

- Sauerkraut
- Yogurt
- Kefir
- Kimchi
- Soy Sauce
- Tempeh
- Fermented Tofu
- Kombucha http://dreddyclinic.com/forum/viewtopic.php?f=18&t=32363

4. Eat Less Refined Sugar

Among the many problems caused by refined sugar http://www.dreddyclinic.com/forum/viewtopic.php?f=21&t=32513 (inflammation, weight gain, hormonal imbalance…), it also promotes the growth of bad bacteria and upsets gut flora balance.[13]

5. Lower Your Stress Levels

Much like the spinal cord, neurons cover your intestinal wall where they send information throughout your body. The existence of the brain/gut connection makes it clear that stress can be linked to gut health.[14][15] When stressed, your brain sends messages to your gut in the form of chemicals. These chemicals affect how well your gut works.

5 Tactics to Reduce Stress and Support Gut Health

1. Meditation

It’s amazing how much better you can feel about things if you just take some time to stop, breathe, and concentrate. If you need to use a mantra, go for it!

2. Aromatherapy

Aromatherapy harnesses the power of plant-sourced essential oils. Many people attest that this ancient, traditional practice http://www.dreddyclinic.com/forum/viewtopic.php?f=120&t=33269 helps them manage stress.

3. Exercise

Physical activity affects stress and mood.[16] If you’re feeling stressed, being active can help you overcome it!

4. Diet

What you eat can have a significant impact on your gut health. Stress-relieving foods http://www.dreddyclinic.com/forum/viewtopic.php?f=120&t=33642 can help.

5. Laughter

Laughter can relieve stress by producing endorphins and lowering the stress hormone cortisol.[17] Find a funny friend or turn on a comedy to produce a relieving chuckle. Your gut will thank you!

What do you do to maintain a healthy gut? Have any stress-relieving tips? Let us know in the comments.

by Dr. Edward Group DC, NP, DACBN, DCBCN, DABFM

References:

1. Phys.org. Exploring the Role of Gut Bacteria in Digestion http://phys.org/news/2010-08-exploring-role-gut-bacteria-digestion.html. Phys.org, 19 Aug. 2010. Web. 29 Feb. 2016.
2. National Institute of Diabetes and Digestive and Kidney Diseases. Gas in the Digestive Tract http://www.niddk.nih.gov/health-information/health-topics/digestive-diseases/gas/Pages/facts.aspx. U.S. Department of Health & Human Services, Jan. 2013. Web. 29 Feb. 2016.
3. Brown, Kirsty et al. Diet-Induced Dysbiosis of the Intestinal Microbiota and the Effects on Immunity and Disease http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3448089/. Nutrients 4.8 (2012): 1095–1119. PMC. Web. 29 Feb. 2016.
4. Zhang, Yu-Jie et al. Impacts of Gut Bacteria on Human Health and Diseases http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425030/. Ed. Manickam Sugumaran. International Journal of Molecular Sciences 16.4 (2015): 7493–7519. PMC. Web. 29 Feb. 2016.
5. Adams, James B et al. Gastrointestinal Flora and Gastrointestinal Status in Children with Autism — Comparisons to Typical Children and Correlation with Autism Severity http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3072352/. BMC Gastroenterology 11 (2011): 22. PMC. Web. 29 Feb. 2016.
6. Lakhan, Shaheen E, and Annette Kirchgessner. Gut Inflammation in Chronic Fatigue Syndrome http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2964729/. Nutrition & Metabolism 7 (2010): 79. PMC. Web. 29 Feb. 2016.
7. Round, June L., and Sarkis K. Mazmanian. The Gut Microbiome Shapes Intestinal Immune Responses during Health and Disease http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4095778/. Nature reviews. Immunology 9.5 (2009): 313–323. PMC. Web. 29 Feb. 2016.
8. Quigley, Eamonn M. M. Gut Bacteria in Health and Disease http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3983973/. Gastroenterology & Hepatology 9.9 (2013): 560–569.
9. Murphy, M. F., et al. Megaloblastic anaemia due to vitamin B12 deficiency caused by small intestinal bacterial overgrowth: possible role of vitamin B12 analogues http://www.ncbi.nlm.nih.gov/pubmed/3942698. National Center for Biotechnology Information. U.S. National Library of Medicine, n.d. Web. 29 Feb. 2016.
10. Mackowiak, Philip A. Recycling Metchnikoff: Probiotics, the Intestinal Microbiome and the Quest for Long Life http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3859987/. Frontiers in Public Health 1 (2013): 52. PMC. Web. 29 Feb. 2016.
11. Lebeer, Sarah, Jos Vanderleyden, and Sigrid C. J. De Keersmaecker. Genes and Molecules of Lactobacilli Supporting Probiotic Action http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2593565/. Microbiology and Molecular Biology Reviews : MMBR 72.4 (2008): 728–764. PMC. Web. 29 Feb. 2016.
12. Llor, Carl, and Lars Bjerrum. Antimicrobial Resistance: Risk Associated with Antibiotic Overuse and Initiatives to Reduce the Problem http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4232501/. Therapeutic Advances in Drug Safety 5.6 (2014): 229–241. PMC. Web. 29 Feb. 2016.
13. Kruis, W et al. Effect of Diets Low and High in Refined Sugars on Gut Transit, Bile Acid Metabolism, and Bacterial Fermentation. Gut 32.4 (1991): 367–371. Print.
14. Konturek, PC, T. Brzozowski, and SJ Konturek. Stress and the Gut: Pathophysiology, Clinical Consequences, Diagnostic Approach and Treatment Options http://www.ncbi.nlm.nih.gov/pubmed/22314561. PubMed.gov. U.S. National Library of Medicine, Dec. 2011. Web. 29 Feb. 2016.
15. Mayer, Emeran A. Gut Feelings: The Emerging Biology of Gut–brain Communication http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3845678/. Nature reviews. Neuroscience 12.8 (2011): 10.1038/nrn3071.PMC. Web. 29 Feb. 2016.
16. Hamer, M., R. Endrighi, and L. Poole. Physical Activity, Stress Reduction, and Mood: Insight into Immunological Mechanisms http://www.ncbi.nlm.nih.gov/pubmed/22933142. PubMed.gov. U.S. National Library of Medicine, 2012. Web. 29 Feb. 2016.
17. Strean, William B. Laughter Prescription. Canadian Family Physician 55.10 (2009): 965–967. Print.

_________________


FloraTrex™ is a superior blend of live and active cultures from 23 probiotic strains that support digestion and intestinal function and boost the immune system. The advanced formula provides 50 billion CFUs.

Floratrex™ is a superior blend of 50 billion live and active cultures from 18 probiotic strains. It also contains prebiotics to help support strong gut health.


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PostPosted: Tue May 31, 2016 10:27 am 
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Joined: Sun Feb 22, 2015 9:43 am
Posts: 602
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