The Benefits of Probiotics and a Happy, Healthy Gut

There is a lot of buzz about probiotics in the health industry. You have probably heard that probiotics are good for your gut, but what exactly does that mean? What are the benefits of probiotics and what are they anyway?

What Exactly Are Probiotics?

Probiotics are yeasts and bacteria that benefit your digestive system, or gut. Most people associate bacteria with illness or disease, but what you may not know is that your body is full of bacteria.

In fact, the microorganisms (like bacteria) in your body outnumber your cells 10 to 1.

As you can imagine, not all the bacteria in your body are bad. If it were, you would be in a constant state of illness.

Probiotics help the good bacteria that live in your gut, and they help keep your digestive system healthy. Researchers are not exactly sure how probiotics work, but they believe they can help replace the good bacteria that is lost when you take antibiotics and help maintain the balance of good and bad bacteria in your gut.

What Does Good Gut Bacteria Do?

• The bacteria in your gut can do a few things, including:
•  Helping improve digestion
•  Helping control your immune system
•  Helping control your brain health

It also helps keep the bad bacteria in check. When bad bacteria run rampant, it can cause a variety of health issues.

Types of Probiotics, or Strains

There are many types, or strains, of bacteria that act as probiotics, but they typically fall into one of three groups:

Bifidobacterium

Typically found in dairy products. Bifidobacterium may help with symptoms of irritable bowel syndrome (IBS) and other medical issues. There is also some evidence that this type can help with immune system support. It is believed that Bifidobacterium can help the body digest carbs and fiber that it cannot digest on its own.

Lactobacillus acidophilus

The most common probiotic strain. It is found in fermented foods as well as yogurt. It can attach itself to the lining of your intestinal wall. Lactobacillus acidophilus can produce lactic acid, which can help prevent bad bacteria from multiplying.

The Benefits of Probiotics

Taking probiotics can offer many potential benefits, including:

Can Help Keep Bad Bacteria in Check

It is important to maintain a proper balance of good and bad gut bacteria, and probiotics can help you do that.

When the population of bad bacteria is allowed to grow and outnumber the population of good bacteria, a number of health issues can arise, including mental health issues, allergies, obesity, digestive disorders and more.

May Help Convert Inactive Vitamin D to Active Vitamin D

Vitamin D, known as the sunshine vitamin, plays an important role in your health, including your immune health. Now, there is evidence that probiotics may help convert inactive vitamin D to active vitamin D.

Researchers have found that blood levels of vitamin D were connected to gut bacteria. The levels of active vitamin D and good bacteria were also connected.

May Help with Some Mental Conditions

There is mounting evidence that your gut and brain are connected. Both human and animal studies have found that probiotics can help with some mental health disorders.

One review of 15 studies found that taking probiotic supplements for 1-2 months may help improve symptoms of memory issues, depression, anxiety, autism, and obsessive-compulsive disorder.

In another small study, 40 participants with depression took probiotic supplements for eight weeks. Researchers found that their depression levels were lower, as were their levels of C-reactive protein, which is a marker of inflammation.

May Help with Symptoms of Digestive Disorders

Inflammatory bowel disease is becoming increasingly common, but certain types of probiotics can help ease symptoms of these diseases.

•  One study found that probiotic supplements helped ease symptoms of mild ulcerative colitis.
•  Another study found that supplementing E. coli Nissle was just as effective as prescription drugs in helping people with ulcerative colitis stay in remission.
• Research suggests that probiotics can help with symptoms of irritable bowel syndrome, also known as IBS.

Probiotics are arguably best known for their ability to help with digestion, so it is not surprising that it may offer relief from symptoms of inflammatory bowel diseases.

May Help Improve Immune Health

Researchers have found a potential link between probiotics and improved immune health. There is also some evidence that probiotics increase the production of natural antibodies in the body.

One study involving children found that supplementing Lactobacillus GG helped reduce the number of and severity of respiratory infections by as much as 17%.

Some probiotics can help cut the risk of developing urinary tract infections in half.

May Help with Weight Loss

Research shows that probiotics may help boost weight loss. Some types of good gut bacteria inhibit the absorption of dietary fat. Instead of being absorbed, it is passed through the digestive system.

Certain probiotics can help kickstart your metabolism and help you feel fuller for longer. These effects occur because probiotics can increase the levels of certain hormones.

In one study, women who took the probiotic Lactobacillus rhamnosus for three months lost 50% more weight than those who did not take the probiotic.

Another study found that taking certain probiotics for 12 weeks reduced belly fat by 8.5%.

Not all probiotics can help with weight loss. In fact, some can lead to weight gain, including popular strains that are found in yogurt and fermented foods.

Foods with Probiotics

Looking to add probiotics to your personal care routine? Supplements are the simplest way, but there are also many foods that contain probiotics, including:

•          Yogurt
•          Kimchi
•          Sauerkraut
•         Kefir
•         Tempeh
•          Kombucha
•          Miso
•          Pickles
•          Natto

The Bottom Line

Probiotics may help improve digestion, boost your immune health, aid in weight loss, ease symptoms of digestive disorders and even boost your mood. There are many ways to add probiotics into your daily routine, whether it is through foods or supplements. I personally love plain yogurt with my food or vanilla flavored yogurt for dessert.

With so many strains of probiotics available, it is important to do your research to make sure that you are choosing the right strains for your desired effects. Consuming a variety of probiotic-rich foods or taking a supplement with a range of probiotic strains can help maximize their benefits by helping diversify your microbiome.

The Performance Benefits of Caffeine

 

Did you know that more than 90% of the U.S. population consumes caffeine on a regular basis? It is one of the most widely consumed stimulants on the planet, but it is also found naturally in many foods, including coffee, tea, and chocolate.

Caffeine is best known for its ability to boost energy levels and improve alertness, but it can also be used to boost your performance in the gym.

Before I dive into the performance benefits of caffeine, let us look at how this stimulant affects the body.

How Caffeine Affects the Body

Caffeine is quickly absorbed by the body, peaking after 90-100 minutes of consumption. Even after reaching its peak, caffeine levels will remain high for up to four hours before starting to drop.

Caffeine is unique in that it can affect all cells in the body, including the brain and even your muscle cells. It can help you feel more awake and alert while giving you the energy you need to get through your workouts.

When it comes to exercise performance, caffeine can help in many ways:

•          Improve muscle contraction
•         Reduce the perception of pain
•          Provide an energy boost to increase endurance

The Performance Benefits of Caffeine

Caffeine can provide many performance benefits that may help you achieve the results you want from your workouts. Of course, it is important to make sure that you are consuming caffeine responsibly and no more than the daily recommended amount. Consuming too much caffeine can cancel out these benefits.

Helps You Stay Focused and Energized

Caffeine affects the brain and central nervous system, which helps boost energy levels and focus while combating fatigue.

Athletes turn to caffeine for its energizing and endurance-enhancing properties. One study found that taking 9.8mg/lb of caffeine was enough for athletes to improve their endurance. Caffeine helped them cover up to two more miles compared to a placebo group.

Another study involving cyclists found that caffeine improved workload by 7.4% compared to just 5.2% in a group consuming carb.

Because coffee is naturally rich in caffeine, researchers wanted to see how coffee helped with endurance. Researchers found that regular coffee drinkers were about four seconds faster than those drinking decaf coffee.

Helps the Body Burn Fat

If your goal is to lose fat and build muscle, caffeine may help. It can improve the body’s ability to burn fat through lipolysis. Not surprisingly, caffeine is one of the main ingredients in weight loss products.

Research has shown that consuming caffeine before exercise can increase the release of fat stores by up to 30%. Other research also supports this result, showing that caffeine can help release stored fat both before and after exercise. There is evidence that this stimulant can help with fat burning during exercise as well.

Caffeine’s ability to help release fat stores means that your body will burn fat for fuel instead of glycogen. Sparing glycogen, which is stored in the muscles and liver, can help you go harder, faster, and longer in the gym before feeling fatigued.

Along with helping you burn more fat, caffeine may also suppress your appetite, which means that you will naturally consume less calories. Appetite suppressants can help you lose weight more quickly.

May Improve Strength Training

Although more research is needed, there is some evidence that caffeine may help improve strength training.

One review of 27 studies found that caffeine improved leg muscle power by 7%. Other research found that caffeine may boost muscular endurance, helping you perform more repetitions when performing strength training exercises.

May Increase Thermogenesis

Caffeine may help increase heat production as well as epinephrine levels. Increasing thermogenesis helps you burn more calories during your workouts.

One study found that a single dose of 100 mg of caffeine boosted the rested metabolic rate of participants by 3-4%.

Increasing thermogenesis may not improve your performance directly, but it can help you lose weight faster. This can indirectly boost your performance.

Helps with Recovery

Recovery plays an important role in exercise performance, and caffeine may help. Research suggests that taking a caffeine-enhanced carbohydrate drink four hours after exercise can increase muscle glycogen by up to 66%.

Increasing glycogen stores can speed up recovery, so you can get back to the gym quicker and without discomfort.

Are There Any Side Effects?

Caffeine can help improve performance, but what about side effects? Although natural and generally considered safe (if you take the recommended amount), caffeine can cause some side effects in people.

According to the FDA, healthy adults can consume up to 400mg of caffeine each day without any serious side effects.

Consuming an excessive amount of caffeine, however, can cause:

•          Jitters
•          Dizziness
•          Headaches
•          High blood pressure
•          Rapid heartbeat
•         Anxiety
•          Irritability
•          Sleep disruption
•          Dehydration
•          Heartburn (caffeine can increase stomach acid)
•          Muscle tremors
•          Upset stomach
•          Diarrhea
•          Nausea
•          Dependency
•      Caffeine may interact with some medications, including:
•         Antidepressants
•          Antibiotics
•         Antipsychotics
•          Bronchodilators
•          Carbamazepine
•         Diuretics

Most people have no issues consuming caffeine. They may feel a little jittery, but it is generally well-tolerated.

Top Sources of Caffeine

Caffeine is naturally found in many foods and drinks, including:

•  Coffee
•  Tea
•  Cacao beans
•  Yerba mate leaf
•   Guarana seeds

Energy drinks and supplements are also available that can give you that extra boost you need. However, keep in mind that energy drinks can have varying levels of caffeine. Some have very high amounts, which can cause adverse side effects. They also contain lots of sugar and other ingredients that may be detrimental to your health.

Coffee and tea both contain ample amounts of caffeine and offer other benefits, like antioxidants that help fight damaging free radicals.

The Bottom Line

I love drinking coffee every morning, sometimes two cups before I get going.  Caffeine can help improve your exercise performance. Chances are, you are probably already consuming caffeine every day, whether it is a cup (or two) of coffee or tea. If you are, consuming caffeine a few hours before your workout, it can help you enjoy the performance-boosting effects of this stimulant.

If you do not consume caffeine and you are thinking about adding it to your exercise regimen, start slow. Consuming too much too quickly can cause adverse side effects.  Try it and comment below. 

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