Probiotics: Healthy Gut and Healthy Body

From Probiotics: Healthy Gut and Healthy Body

How many of you know what probiotics are?

I’m betting most of you do, am I right?

How many of you think it’s for gut issues or to get/maintain a healthy gut?

Again, most of you?

What would you say if I said that there are now studies saying that these little guys help more than just your gut but rather also health factors in patients with autoimmune disease like rheumatoid arthritis?

There are increasingly more information suggesting that the status of our gut flora has overreaching impact on our overall health including health conditions like diabetes, rheumatoid arthritis, and other diseases.

In a study of 60 patients with rheumatoid arthritis ranging in age from 25 to 70, patients were assigned to two groups, either receiving placebo or probiotic. In this randomized, double-blind, placebo-controlled trial, the 30 patients who received a daily capsule of probiotic received Lactobacillus acidophilus, Lactobacillus casei, and Bifidobacterium bifidum. The placebo capsule was filled with cellulose. Fasting blood samples were taken at the beginning before the study began and also again at the end. The duration of the study was 8 weeks.

During that time, the probiotic therapy group showed at the end of the study that their overall parameters were improved compared to placebo. The treatment group had significant improvement in their inflammatory marker (hs-CRP level), homeostatic model assessment B-cell function, serum insulin levels, and Disease Activity Score in the rheumatoid arthritis patients. The total cholesterol and LDL also were showing borderline significant improvement in the treatment group.

So, what can you take away from this study?

First, the species they used were simple common species found in most probiotics and they are generally safe enough for most patients to take.

Second, even if you don’t have “gut issues,” having healthy gut flora support may in fact help with parameters associated with inflammation, autoimmune disease status, sugar metabolism and lipid metabolism.

Based on this knowledge, would I recommend probiotics for autoimmune disease patients?

I would.

Both because a lot of autoimmune disease patients have gut issues and also because even if they don’t, it seems to help their disease-associated issues anyways.

The only caveat is that autoimmune disease patients can be complicated and immunocompromised. So, autoimmune disease patients should always check with their doctors before starting any supplements because of their disease and potential medication complexity.

There are a lot of species of probiotic strains so how do you know which ones are safe to take?

If you’re not sure if it’s safe for you, check with your doctor first. There’s an overriding rule that if you are immunocompromised, certain species are not ideal and can overgrow. Therefore, please check with your doctor first.

If you are otherwise healthy and have no immunodeficiency issues, a healthy mix of probiotic strains, such as the ones chosen for this study, should be viable options for your healthy gut goals...as well as a great way to target your overall health.

References:

Zamani B, et al. Clinical and metabolic response to probiotic supplementation in patients with rheumatoid arthritis: a randomized, double-blind, placebo-controlled trial. International Journal of Rheumatic Diseases. Sept 2016. 19 (9):869-879

10 easy ways to manage your IBS symptoms

“Have IBS? Here are some great tips for how to deal!”

— Dr. Dale

From 10 easy ways to manage your IBS symptoms

Irritable Bowel Syndrome (IBS) affects 10-15% of the worldwide population, but it's not the kind of topic many people feel comfortable talking about openly over lunch with a friend. It's not exactly glamorous.

Symptoms of IBS - which can include bloating, stomach cramps, diarrhea and constipation - can rear at any time. They're unpredictable, and they can make you feel rubbish. One person who knows this is blogger Scarlett Dixon, who runs the Scarlett London blog.

She's been suffering from IBS since the age of 8 (although it then took until she was 14 to be officially diagnosed with it), and she's spoken openly about having the condition in various blog posts and vlogs.

For Scarlett, she's endured embarrassment, depression and anxiety as a result of having IBS, so she's shared some easy ways to manage having IBS - both in a physical and mental capacity.

1. Go running

"This is the key that, in my eyes, unlocks the door to wellness. Going for a run when you've got stomach cramps is probably the last thing you want to do, but I promise it helps. Exercise is particularly good for those who experience constipation as a result of their IBS - it gets things moving! Remember: find a type of exercise that suits your lifestyle and make the time each day, or every other day to enjoy it."

2. Stress less

"IBS is an extremely stressful condition to live with, so it’s ironic that a condition which causes stress is often triggered by stress. Invest in a book or multiple books that tackle the topic of stress and teach you how to change your frame of mind when faced with stressful situations. And don’t be afraid to ask for help. If your stress levels are affecting your everyday life and subsequently worsening your IBS, talk to your GP to find a solution that works for you."

3. Understand fibre intake

"It’s no secret that fibre is a bowel’s best friend - for people who don't suffer from IBS, that is. But the value of fibre for IBS sufferers is dependent on your symptoms. For someone who's suffering from constipation, more fibre is better; but for those with the opposite problem, fibre in moderation is best. Read up on what foods are full of roughage by investing in a good fibre-focussed cook book."

4. Forget about everyone else

"Stop thinking about what other people are thinking. Easier said than done, I know, but the moment you realise that other people’s opinions don’t matter, you'll feel a weight lifted from your shoulders and will be able to get on with living. Remember: you will never see the stranger in the cubicle next to you again, so just let it out."

5. Relax

"Feeling tense and on edge can provoke constipation, which can then lead to bloating, (and with IBS, who knows what else). Make time in your day for a small relaxation session, even if it is just for half an hour. Download an album of chilled out songs you like, take up yoga, master the art of meditation, paint – basically just do anything that relaxes your mind, body and soul. And remember: breathe!"

6. Talk about it

"Often a way to relieve pent-up stress is to talk through your feelings with someone, but if you're keeping the condition a secret, this can be hard to do. So be honest about what you're experiencing. If you're too embarrassed talking about it in person, then try writing it down. Any way to get talking about it is a step in the right direction. It might feel embarrassing, but your friends will still be your friends - no matter what the state of your bowels."

7. Keep a diary

"This is especially important at the beginning of your IBS diagnosis. There will be many troublesome foods out there just waiting to give you a flare up, so buy yourself a pretty diary (any excuse to purchase stationary) and take note of the foods and drinks that make you want to scream. Likewise, take note of the ones that make your tummy smile. If you notice that dairy, wheat or lactose products triggers a flare up, go to your GP; you may have an allergy."

8. Turn up the heat

"Bloating can be one of the worst parts of IBS. When mine reaches its worst, I can bloat to the size of a basketball. When this happens, I find great comfort in applying some heat to the stomach by curling up with a hot water bottle. The heat soothes the discomfort and helps you feel a little more normal again."

9. Drink tea

"I love a cuppa, but for me, gone are the days of cup after cup of builder’s tea because the creaminess of the milk is a no-go for my stomach. If this is the case for you, then try sipping on peppermint, ginger fennel, or chamomile tea. These are much less harsh on the stomach. Ginger tea is especially great for easing stomach cramps and pains and encouraging bowel movements. And take small sips, not gulps."

10. It’s okay to have a bad day

"Of course, all of the above tips are perfect for relieving symptoms, but IBS is sometimes unpredictable and some days may be worse than others. So accept that sometimes you're quite frankly going to feel awful. It’s okay to have a bad day with IBS; spend one day at home binge watching your favourite Netflix show in bed, but then make plans for tomorrow. Tomorrow will be better. Remember: Everyone has bad days."

How to Stay Fit and Healthy on Vacation

From How to Stay Fit and Healthy on Vacation

It’s the summer, and your calendar is packed with everything but a consistent routine. It’s easy to fall out of healthy habits like eating right and finding time to work out, especially when you got plans to hang out poolside or at the beach. But it’s also easy to keep up those healthy habits without interrupting your fun.

Amanda Kloots, celebrity trainer at Bandier's StudioB in New York City, knows all about that. If she's not training clients or group classes in the concrete jungle, she's on the move, heading down to the Bahamas' posh One&Only Ocean Club where she runs weekend workouts for the active guests. From simple but effective workouts to easy swaps at the (tiki) bar, Kloots gave Men's Health a few easy-to-follow tips for staying healthy and fit this summer, no matter where you end up.

The only piece of equipment you'll need

If there's one thing Kloots swears by, it's her jump rope. When she's in New York City, she's teaching her jump rope, cross-training class, The Rope. When she's traveling, it's the first thing she packs in her suitcase. "Jump ropes are so light and easy to pack," she told Men's Health. "Jumping rope burns more calories than swimming or running. You can do it anywhere—a patio, by the pool, in your hotel room— and can get a good workout in as little as 10 minutes. It doesn't sound like much, but 10 minutes of jumping rope without a break is a long time," she said. But if you find yourself with anything more than 10 minutes, she recommends intervals. (We've got the perfect one— this intense jump-rope workout will leave your legs burning.) 

Besides being light and compact and capable of giving you a killer cardio workout, jump ropes are affordable. "You can find a jump rope for anywhere from six to thirty dollars. You don't have to spend a lot," she said. "The most important thing is to find a jump rope that fits you right." The easiest way to get a jump rope that fits right? Buy an adjustable jump rope. Here's one on Amazon for under $10.

Turn a beach walk into a sweat mesh

Got a beach day planned? You've got a built-in workout, right there. "The sand is such a hard workout," Kloots said, "Just walking on the sand, depending how soft it is, can be challenging." Her advice for building in a mini-workout at the beach is simple, but will leave you with a guaranteed sweat. Best part, if you get too hot, you can just hop into the ocean to cool down.

Try out sprint intervals on the beach, adding in some exercises along the way. "I like to use hotels or houses along the beach as markers. It adds variety," she said. Kloots recommends a jog, sprint, walk break, repeating as many times as you can and adding in planks and mountain climbers during the breaks. Try repeating it five times down the beach and five times back, using palm trees, hotels or umbrellas as markers. You'll be ready for a siesta by the time you get back.

(Make the beach your gym with this ultimate beach workout.)

Make simple switches at the bar

Let's face it— the call of alcohol while on vacation is virtually impossible to ignore. Unfortunately, some of the most popular beach cocktails also pack some hefty caloric punches. But with a few simple switches, you can have your booze and drink it, too.

"Clear alcohol is always a good way to go. You want to avoid sugary drinks. Clear alcohol is always a good way to go," Kloots said. She recommends a vodka and soda or tequila and soda if you're hanging out in the sun. You'll still get that buzzed feeling without the literally hundreds of calories hiding in that strawberry daiquiri. "Another is straight tequila with lime over ice. So good." (Here's how you should be drinking tequila.)

Watch the snacks

Bar snacks are usually anything but health foods— but you can usually always find something a little healthier than chicken wings. "Hummus with vegetables are always a great choice, same with guacamole," Kloots said, "You should avoid the fried stuff. But if hummus or guacamole only come with chips, grab a couple friends and share it." (Here are more easy food swaps that will help you lose weight.)

Try a fitness vacation

Kloots is taking on a new adventure this summer— vacations with health and fitness built in. She's leading the charge of Summer Friday Wellness Weekends, a fitness-oriented weekend escape from the summer city life. The luxury weekends—held at the One&Only in the Bahamas and Mexico—include daily workouts led by Kloots, spa treatments, paddle boarding, drinks and food. Looking for a quick escape with the health and luxury already built in? Here it is.