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Good health is important. Sometimes we don't realize it until our body forces us to do something about it. Whether your fit and healthy or looking for solutions, taking action with day to day natural supplements to build a healthy gut will lead to a healthy future.
Understanding the benefits of probiotcs, prebiotics, lives enzymes and the many resources available through what's been given to us, will aid in moving forward in the journey to over-all wellness.
What Are Natural Probiotics?
Scientists are just beginning to unlock why and how probiotics, the “good” bacteria that live in your gut and aid digestion, can boost your health. Research suggests they are responsible for a variety of benefits including supporting the immune system, relieving depression and helping to prevent obesity. You’ve probably seen probiotics in capsule or powder form, but you can also find this friendly bacteria in many foods you might already be eating.
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Top 10 Natural Probiotic Foods
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1. Yogurt
One of the best probiotic foods is live-cultured yogurt, especially handmade. Look for brands made from goat’s milk that have been infused with extra forms of probiotics like lactobacillus or acidophilus. Goat’s milk and cheese are particularly high in probiotics like thermophillus, bifudus, bulgaricus and acidophilus. Be sure to read the ingredients list, as not all yogurt is made equally. Many popular brands are filled with high fructose corn syrup, artificial sweeteners and artificial flavors and are way too close to being a nutritional equivalent of sugary, fatty ice cream.
2. Kefir
Similar to yogurt, this fermented dairy product is a unique combination of goat’s milk and fermented kefir grains. High in lactobacilli and bifidus bacteria, kefir is also rich in antioxidants. Look for a good, organic version at your local health food shop.
3. Sauerkraut
Made from fermented cabbage (and sometimes other vegetables), sauerkraut is not only extremely rich in healthy live cultures, but might also help with reducing allergy symptoms. Sauerkraut is also rich in vitamins B, A, E and C.
4. Dark Chocolate
Probiotics can be added to high-quality dark chocolate, up to four times the amount of probiotics as many forms of dairy. This is only one of the health benefits of chocolate.
5. Microalgae
This refers to super-food ocean-based plants such as spirulina, chorella, and blue-green algae. These probiotic foods have been shown to increase the amount of both Lactobacillus and bifidobacteria in the digestive tract. They also offer the most amount of energetic return, per ounce, for the human system.
6. Miso Soup
Miso is one the main-stays of traditional Japanese medicine and is commonly used in macrobiotic cooking as a digestive regulator. Made from fermented rye, beans, rice or barley, adding a tablespoon of miso to some hot water makes an excellent, quick, probiotic-rich soup, full of lactobacilli and bifidus bacteria.
Beyond its important live cultures, miso is extremely nutrient-dense and believed to help neutralize the effects of environmental pollution, alkalinize the body and stop the effects of carcinogens in the system.
7. Pickles
Believe it or not, the common green pickle is an excellent food source of probiotics. Try making your own home-made pickles in the sun. Here’s a great set of instructions for making your own probiotic-rich dill pickles [1].
8. Tempeh
A great substitute for meat or tofu, tempeh is a fermented, probiotic-rich grain made from soy beans. A great source of vitamin B12, this vegetarian food can be sauteed, baked or eaten crumbled on salads. If prepared correctly, tempeh is also very low in salt, which makes it an ideal choice for those on a low-sodium diet.
9. Kimchi
An Asian form of pickled sauerkraut, kimchi is an extremely spicy and sour fermented cabbage, typically served alongside meals in Korea. Besides beneficial bacteria, Kimchi is also a great source of beta-carotene, calcium, iron and vitamins A, C, B1 and B2. Kimchi is one of the best probiotic foods you can add to your diet, assuming you can handle the spice, of course.
10. Kombucha Tea
Kombucha is a form of fermented tea that contains a high amount of healthy gut bacteria. This probiotic drink has been used for centuries and is believed to help increase your energy, enhance your well being and maybe even help you lose weight. However, kombucha tea may not be the best fit for everyone, especially those that have had problems with candida
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7 Natural Supplements To Help Treat Leaky Gut
It’s not just herbs that should comprise your alternative leaky gut-healing regimen. There is a wide range of supplements that can help heal your leaky gut.
Everything from bee pollen, to oils, to spices, to vegetables can help heal your leaky gut.
Inflammation
Inflammation is the body’s natural response to injury or infection, often causing localized redness, swelling, or heat. It possibly causes loss of function of the involved tissues. Acute inflammation is typically a protective and localized response to infection or injury. It’s designed to heal the body and restore normal tissue function.
If inflammation persists for a prolonged period of time, it becomes chronic inflammation. Chronic inflammation can be the result of an infection, autoimmune reaction, or allergy.
Diet and Inflammation
Certain foods have been identified as “anti-inflammatory” and may help to reduce chronic inflammation and pain. Omega-3 fatty acids found in fish, certain nuts, and even chocolate have all been acknowledged for their anti-inflammatory properties.
Research into exactly how well these foods can reduce inflammation in the body is mixed, but promising.
Turmeric
Turmeric is a brilliant yellow spice common in Indian cuisine that you can find in any grocery store. Turmeric has been used as a medicine for centuries to treat wounds, infections, colds, and liver disease.
Studies have shown that curcumin, a compound in turmeric, may reduce inflammation in the body.
Ginger
Ginger is a zesty spice used in many Asian cuisines. You can buy it powdered or as a fresh root in most supermarkets. Ginger has been used as a traditional medicine to treat stomach upset, headaches, and infections.
The anti-inflammatory properties of ginger have been praised for centuries, and scientific studies have confirmed its benefits.
Cinnamon
Cinnamon is a popular spice often used to flavor baked treats. But cinnamon is more than just a delicious additive in our cakes. Studies have proven that the spice has anti-inflammatory properties, which could help to ease swelling.
Keep a good supply of cinnamon on hand and sprinkle it in your coffee or tea, and on top of your breakfast cereal.
Garlic
The anti-inflammatory properties of garlic have been proven to ease arthritis symptoms. And a little bit goes a long way in many dishes. Use fresh garlic in almost any savory dish for added flavor and health benefits.
If the taste is just too much for you, roast a head of garlic for a sweeter, milder flavor.
Cayenne
Cayenne and other hot chili peppers have been praised for their health benefits since ancient times. All chili peppers contain natural compounds called capsaicinoids. This is what gives the spicy fruits their anti-inflammatory properties. It has long been used as a digestive aid. However, cayenne has more recently been shown to ease pain associated with arthritis and headaches.
Chili peppers are widely considered to be a powerful anti-inflammatory spice, so be sure to include a dash of cayenne in your next dish.
Black Pepper
If cayenne is just too hot for your liking, you’ll be happy to know that the milder black pepper has been identified for its anti-inflammatory properties as well. Known as the “King of Spices,” black pepper has been valued for its flavor and anti-bacterial, antioxidant, and anti-inflammatory benefits.
Studies have shown that the chemical compounds of black pepper, particularly piperine, may be effective in the early acute inflammatory process.
Clove
Cloves have been used as an expectorant, and to treat upset stomach, nausea, and inflammation of the mouth and throat. Research is still mixed, but evidence shows that clove may have anti-inflammatory properties.
Powdered clove works well in baked goods and in some savory dishes, like hearty soups and stews. You can also use whole cloves to infuse both flavor and nutrition into hot drinks like tea or cider.
What exercise regimes lower risks of inflammation?
How does exercise help inflammation?
When you exercise, your adipose and muscle tissue release big bursts of cytokines into your blood stream, which Hamer says is likely the cause of the inflammation drop. To reduce inflammation, try to get at least 30 minutes of moderate exercise a day, five days a week
Strength Training
Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles.
Strength is your goal in the gym. Try doing all four lifts in one workout twice a week, leaving plenty of room between workout days (3-4 days) for maximal strength. Try the following full-body strength workout on Monday and Thursday for four weeks and watch your strength go through the roof. Try to increase strength by adding 5 pounds per workout on upper body moves and 10 pounds on lower body moves.
Cardio
Increasing the intensity of your workouts can elevate your metabolism and accelerate your weight-loss goals. Incorporate cardio burst exercises between your strength-training sets to help burn fat and improve your overall health. Including high-intensity exercise into your exercise routine decreases your risk for developing chronic diseases such as breast cancer, heart disease, diabetes and depression, according to "Shape" magazine. For those seeking a real challenge, these "burst" exercises are not stand-alone exercises, but are used in combination with each other and/or in combination with stairs or other activity.
Burpees
The burpee is a total body conditioning, high-intensity exercise. This exercise will develop strength, explosive power and anaerobic endurance. Beginning in the squat position, place hands on the ground in front of you, and jump your feet back into a push-up position. Immediately jump feet forward into the squat position and leap as high as possible. Repeat 12 to 15 times.
Mountain Climbers
Performing 30 to 60 seconds of mountain climbers between your sets will increase your heart rate and strengthen your core, legs and upper body. Beginning in the push-up position, quickly alternate bringing your knees to your chest while holding yourself up in the push-up position.
Jumping
Jumping is a way to get a quick high-intensity cardio burst to elevate the heart rate. Jumping exercises can take the form of jumping jacks, jump squats or jumping rope. Any exercise involving jumping is a high-intensity, high-impact exercise. This means that it is effective at fat-burning, disease prevention and improving bone density. However, if you have osteoporosis or a high risk for developing osteoporosis, jumping exercises are not recommended.
Tire Run
Coaches often incorporate tire runs into their athletes' conditioning routine, because it improves agility and coordination, increases strength in the lower body and core, and improves cardiovascular conditioning. While using actual tires is beneficial for this exercise, they are not necessary. Standing with your feet wide and knees slightly bent, lift right leg to hip height and immediately lower the right leg as you raise the left leg up to your hip. Repeat for 30 to 60 seconds, taking short, quick steps forward and backward as if running through tires.
Running
Running in place and including butt kicks and high knees into your cardio burst will increase the intensity of your strength-training or cardio workouts. If you have access to a treadmill or a track, include sprint intervals in your workout. During your regular cardio workout, incorporate three to five sprint intervals lasting 10 seconds to 90 seconds in duration. This will speed up your metabolism and burn fat long after your workout is finished.