Feb 21 2021

Focus on Healthy Gut – New US Dietary Guidelines

Published by under Dietary Guidelines

New US Dietary Guidelines in line with maintaining a healthy gut

There is consensus on a diet that promotes long-term health and fights disease, as supported by the new 2020-2025 Dietary Guidelines

The Dietary Guidelines for Americans for 2020-2025 was released on December 29th, 2020. Updated every five years, these guidelines set the stage for federal nutrition guidelines in our country. They influence federal food programs, health policies, and the nutrition status and health of all Americans. The guidelines are based on federal data, dietary intakes, and chronic disease rates as well as current evidence. The US government will be implementing these new guidelines for nutrition education, food assistance programs, and national health objectives Released in partnership with the US Department of Agriculture, and the US Department of Health and Human Services, it is intended to provide nutritional recommendations,  information and a framework for us all to follow.(1,2)*  

The same things we do to maintain good gut health are reflected here, so to see these guidelines as they are set for the entire nation is positive. The question is will people follow them?

The 2020 Dietary Guidelines Advisory Committee is made up of clinical researchers, healthcare practitioners, and other scientists from across the US who write the updated guidelines after independent scientific review of federal data, dietary intakes, and chronic disease rates along with current evidence. This panel makes its recommendations by following certain steps.

  1. They review the guidelines from the previous time period, this being 2015-2020
  2. They review federal data on dietary intakes and diet-related chronic disease rates
  3. They conduct systematic reviews of scientific evidence on health and nutrition
  4. They use food pattern modeling to analyze how various dietary changes will impact how the population and meet nutrient requirements. 1*

So what changed?

While many of the dietary recommendations did not change, there are three areas where they “evolved.”

The new guidelines put an emphasis on healthy individuals, individuals who are overweight or obese, as well as those with increased chronic disease risk who would benefit from healthy dietary patterns. Expanding on this theme, the new guidelines emphasize the health effects of dietary patterns as a whole instead of individual nutrients, foods, and food groups. And lastly, the current guidelines were modified in terms of their focus on a lifespan approach through a break down by stage of life starting from infancy to older adults, something that was not done before. 1*

The guidelines are broken down into four primary areas.

#1 Consume a healthful diet for your entire life

 No matter one’s age, eating a variety of healthful foods over your whole life is key for achieving long-term health and reducing your risk of developing chronic diseases especially cardiovascular disease and type 2 diabetes. Nutrient-dense foods rather than processed and packaged foods which are high in sugars, fat, sodium, preservatives, additives, and chemicals are the key. Kids eat what we feed them so it is smart to start your children off on the right foods in terms of making good choices.

According to the guidelines, the best nutrient-dense foods include:

  • Beans and legumes
  • Eggs
  • Fat-free and low-fat dairy products
  • Fruit
  • Lean meat and poultry
  • Nuts and seeds
  • Vegetables
  • Whole grains 1*

#2 Customize your dietary pattern to satisfy personal preferences, cultural traditions, and budgets

Regardless of your personal tastes and preferences as well as your cultural background, these dietary guidelines are intended to allow for customization to your personal tastes and preferences. You can find healthy foods and spices in all cultures, so focus should be placed on incorporating a broad variety of foods into your diet while still honoring your heritage and preferences. Additionally, they maintain that eating a nutrient-rich diet can be done on a budget as in-season produce, along with beans and legumes are among the most cost-effective options. 1*

#3 Focus on nutrient-dense foods in order to meet your daily food group needs while staying within calorie limits.

A healthy diet can be reached by eating a variety of nutrient-dense foods from a variety of food groups. Determining your individual caloric needs depends on a number of factors to include your weight, height, age, gender, and activity level. These foods include:1*

Vegetables: Include all types and colors of vegetables in your diet, ranging from bright orange to dark greens and purples to include starchy vegetables like peas and sweet potatoes. 1*

Fruit: Consume fruit, including whole fruit.  Because juice, even if it is 100% fruit juice, lacks fiber so can cause blood sugar spikes. Canned fruit is ok, but make sure it is in 100% fruit juice, not sugary syrup.1*

Grains: Whole grains in which the bran and germ are intact should comprise at least 50% of the grains you consume. Rich in fiber, minerals, and vitamins, some good examples of these are oats, whole wheat, brown rice, quinoa, and barley.

Dairy: Choose fat-free or low-fat milk, yogurt, and cheese to keep your saturated fat intake low.1*

Protein: You can find your protein in lean cuts of meat, fish, shellfish, poultry, and eggs. Plant-based protein can be found in beans, lentils, soy products, peas, nuts, and seeds.1*

Oils: When consuming oils, avoid animal fats and instead choose vegetable oils that are rich in unsaturated fats such as olive, avocado, and sunflower oils.1*

AVOID: Keep foods high in sugar, sodium, and saturated fat to a minimum.1*

**One thing to note is that the advisory committee had proposed the recommendation for sugar intake be reduced to just 6% of daily calories but that request was denied. It remains at 10% of daily calories which the panel says can be improved upon in future guidelines. 1*

 “…As a general rule, aim to consume 85% of your calories from nutrient-dense foods and less than 15% of calories from foods and beverages composed of added sugar, sodium, and saturated fat. For the average American consumes 1,650 to 2,300 calories per day, 15% of calories is equal to approximately 250 to 350 calories…”(1,2)*

While the dietary guidelines are continually evolving just as science is evolving, these guidelines will continue to be revised every five years. .By referring to these guidelines, you will also support good gut health. Avoiding sugar and processed foods along with sticking to a whole food diet full of fruits, vegetables, whole grains and lean protein all support the growth of the good bacteria we need to keep our microbiome healthy. Adding Body Biotics™ Bio-Identical SBO Probiotics Consortia™ daily is all part of this healthy regimen.*

Healthiest wishes,

Kelli

www.bodybiotics.com

References:

  1. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
  2. https://fullscript.com/blog/dietary-guidelines-for-americans

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Feb 07 2021

Wrong Gut Microbes Increased Risk to Type 2 Diabetes

Published by under probiotic supplements

Gut microbes identified for their role in increasing the risk of Type 2 Diabetes.

Metabolic syndrome to include Type 2 Diabetes is worsened by an overabundance of particular unhealthy microbes residing in the gut.

The last two blogs covered how Alzheimer’s disease has been linked to specific gut bacteria. This time, let’s look at new findings published in the journal Nature Communications in which scientists have discovered that “…organisms in the gut microbiome play a key role in type 2 diabetes, and may lead to potential possible probiotic treatments…”1*

It is not a surprise to hear of this research and their findings, as we have known that metabolic syndrome, which encompasses obesity and diabetes is in direct relation to the health of the gut. An unhealthy gut leads to obesity, and with obesity, comes an unhealthy microbiome. The bad bacteria that reside in our gut can take over when our microbiome is out of balance and while they feed off of sugars, they also cause us to crave sugar, which is their food of choice. The “western diet”, which is high in refined sugars and saturated fats plays a key role in negatively influencing our guts and our health, and is one of the primary factors in Type 2 Diabetes, scientists at Oregon State University have discovered. Their findings were published in the journal Nature Communications in a paper titled, “Transkingdom interactions between Lactobacilli and hepatic mitochondria attenuate western diet-induced diabetes.”1*

Diabetes is its own kind of pandemic in our country with more than 34 million Americans having diabetes and approximately 90–95% of them having type 2 diabetes (T2D). Worldwide, an estimated 462 million individuals are affected by type 2 diabetes. And over the next decade, the number of type 2 diabetes diagnoses in our country is expected to keep rising according to the study co-leader Andrey Morgun, associate professor of pharmaceutical sciences in the OSU College of Pharmacy.1*

Why is it so prevalent? Diet for one. And exercise for two. There is also genetics involved. And age.2*

But looking at diet and exercise and the levels of obesity in our country explains a lot of it.  Obesity rates have increased over the past few decades and along with it, so has Type 2 Diabetes. According to the CDC, in 2017-2018, the prevalence of obesity was 42.4%. That is almost half of our population.2*

In 1995, obesity affected 15.3 percent of Americans, and in 2008, the figure was 25.6 percent. From 1998 to 2008, the incidence of diabetes increased by 90 percent. A major risk factor for developing type 2 diabetes is being overweight or obese, and this is often a result of a “western diet” combined with low physical exercise.3*

“Western diet (WD) is one of the major culprits of metabolic disease including type 2 diabetes with gut microbiota playing an important role in modulating effects of the diet,” the researchers wrote. “Herein, we use a data-driven approach (Transkingdom Network analysis) to model host-microbiome interactions under WD to infer which members of microbiota contribute to the altered host metabolism.” There is mounting evidence that dysbiosis of the gut is connected to the “…pathogenesis of both intestinal and extra-intestinal disorders..”.1*

In diabetes, there is a gradual build-up of sugar in the bloodstream and when left untreated the effects can be extremely damaging to the body. Many major organs can become impaired, which can be disabling or even life-threatening. Since one of the major risk factors is carrying too much weight, it makes sense to look at diet and exercise levels and make needed changes there. 3*

The researchers applied a “data-driven, systems-biology approach” to their study which explored host-microbe interactions under a western diet. Their approach allowed them to observe whether individual members of the microbiota played a part in metabolic changes the diet induces in a host.”… “Our study and other studies suggest that individual members of the microbial community, altered by diet, might have a significant impact on the host.”…”1*

Their analysis identified specific microbes that would potentially affect how a person metabolizes glucose and lipids as well as allowed researchers to make inferences as to whether those effects are harmful or beneficial to the host. They also found links between those microbes and obesity.1*

“…The researchers identified four operational taxonomic units (OTUs) that appeared to affect glucose metabolism. The identified OTUs corresponded to four bacterial species: Lactobacillus johnsoniiLactobacillus gasseriRomboutsia ilealis, and Ruminococcus gnavus…”1*

While the first two microbes are believed to improve glucose metabolism, the other two are believed to make it worse  “…“The overall indication is that individual types of microbes and/or their interactions, and not community-level dysbiosis, are key players in type 2 diabetes.”…”1*

Additionally, in studies on mice, researchers found that mice given Lactobacilli had a lower fat mass index as opposed to their counterparts being fed purely a “western diet” and that lactobacilli boosted mitochondrial health in the liver.1*

Lastly, they found that R. ilealis was present in more than 80% of obese patients, which suggested that microbes could be a “prevalent pathobiont in overweight people.” Overall, their observations supported their findings regarding mice fed the Western diet “…and in looking at all the metabolites, we found a few that explain a big part of probiotic effects caused by Lactobacilli treatments…” In conclusion, their study identified potential strains of Probiotics and provided important insights into their mechanisms of action and how it applies to Type 2 Diabetes.1*

As researchers continue to publish more research on the importance of gut health and the role of Probiotics, we will continue to share it with you. Use this information to continue to take care of your gut health and as a reminder to continue with your daily regimen of Body Biotics™ Bio-Identical SBO Probiotics Consortia™.*

Healthiest wishes,

Kelli

 

www.bodybiotics.com

 

Resources:

  1. https://www.nature.com/articles/s41467-020-20313-x
  2. https://www.cdc.gov/obesity/data/adult.html
  3. https://www.medicalnewstoday.com/articles/318472#Key-facts-about-diabetes-in-the-US

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Jan 24 2021

Keep your Gut Healthy to Prevent Dementia

Published by under Alzheimer’s,Dementia

Keep your gut healthy to prevent dementia*

As scientists continue to explore the gut-brain connection as it relates to Alzheimer’s disease, develop your own smart habits to keep your brain sharp and healthy.*

During our last blog, we shared with you the exciting research involving the gut-brain connection made by European researchers in which they were able to connect the dots between how gut bacteria is linked to Alzheimer’s disease. While strides are being made in this area of science and health, more needs to be done before any kind of preventative treatments can be established that may help in slowing the development of Alzheimer’s Disease.1*

To recap, researchers discovered that “…certain bacterial products of the intestinal microbiota are correlated with the number of amyloid plaques in the brain. High blood levels of lipopolysaccharides and certain short-chain fatty acids (acetate and valerate) were associated with both large amyloid deposits in the brain. Conversely, high levels of another short-chain fatty acid and butyrate were associated with less amyloid pathology.”…”1*

This research shows the clear connection between particular proteins found in gut microbiota and cerebral amyloidosis “…through a blood inflammatory phenomenon…” Now, the next step for scientists and researchers is to identify specific bacteria, or a group of bacteria, at the core of this phenomenon.1*

Researchers believe that with this discovery comes the possibility of developing a prevention strategy to ward off the development of Alzheimer’s by minimizing the suspect bacteria that lead to the development of amyloidal plaque. The goal would be to determine those bacteria that would be most beneficial and create a ‘bacterial cocktail’ to administer to patients as part of preventative therapy. This would require an early diagnosis. People need to be treated way before the appearance of obvious symptoms. Once the symptoms are present, the disease has already progressed.1*

In the meantime…

Because so little is still known about preventing and treating Alzheimer’s, we can only work with what we know. First of all, Alzheimer’s has a genetic factor. Possessing certain genes makes it more likely for individuals to develop the disease. Genes control how the cells in our bodies function, with some determining such basic characteristics as the color of one’s hair and eyes, while others can make us more likely to develop certain diseases, including Alzheimer’s.2*

According to the Mayo Clinic, “…Researchers have identified a number of genes associated with Alzheimer’s disease. Some genes increase your likelihood of developing the disease (risk genes). Others guarantee that you will develop a disease (deterministic genes), though these are rare. However, genetic risk factors are just one of the factors involved in getting Alzheimer’s disease….”2*

Genetic testing is available to determine if you are at risk of developing Alzheimer’s, though it is not necessarily recommended and doesn’t always mean you will actually develop the disease. The worry it brings could far outweigh any benefit of knowing. This would be a conversation between you and your health care provider, but it is most likely only recommended in rare cases. For a detailed look at genetic testing and the genes that predispose you to Alzheimer’s, visit resource 2 below. 2*

So how do you best protect your brain? Until researchers know more, we need to protect our guts. When you research the advice for maintaining good brain health, you will see it is very similar to what is recommended for maintaining good gut health. According to neurosurgeon Dr. Sajay Gupta, it is important to do the following:  

Exercise to keep the red blood cells in your body and brain open and oxygenated

Sit as little as possible…keep moving

Eat lots of fruits and vegetables (30 different kinds each week is optimal)

Eat berries that are full of antioxidants. Any kind will do!

Sleep well

Engage in social activities (while moving is best)

Challenge and stimulate the brain with new activities

Learning new skills(3,4)*

Another thing that can help the brain is Fasting.

Intermittent Fasting is also known as Intermittent Metabolic Switching (IMS),  has shown to be beneficial for neurodegenerative disorders to include Alzheimer’s because it causes the body to experience autophagy, which is the process by which the body cleans out damaged organelles, encouraging the development of healthy new cells. “…During fasting and extended exercise, adaptive cellular stress-response signaling pathways are activated and autophagy is stimulated, whereas overall protein synthesis is reduced…”4*

Additionally, when we give the digestive tract, liver, stomach, and kidneys a rest, it also gives these organs a break from the pro-inflammatory proteins, lectins, and toxins that we are taking in and does the cleaning of the brain.”… IMS occurs when eating and exercise patterns result in periodic depletion of liver glycogen stores and the associated production of ketones from fatty acids. …”  When we fast, the proteins carried by bacteria from the gut to the brain are not present, so it gives the brain a chance for rest and rejuvenation.4**

Intermittent fasting or IMS occurs rarely or sometimes never when we eat three or more meals per day and are fairly sedentary. In order to do it, avoid eating for 16 hours at a time and keep your body moving. Our bodies were actually made to handle this fasting, and it is good for us, according to Rahul Jandial, MD, Ph.D., “…Intermittent hunger clears the mind, awakens the senses, and improves brain functioning. Plus it lowers your blood sugar, reduces your insulin levels, and helps you lose weight by reducing total calories…”4*

Don’t forget the Body Biotics™

The positive effect that a diverse microbiome has on brain health has been well established through various research studies. If a more diverse gut is at the core of this theory, then we know we need to work on keeping our guts healthy and diverse. This includes reducing antibiotic use which changes the microbial environment of the gut, eating a variety of fruits and vegetables, along with fermented foods, and taking Body Biotics Bio-Identical SBO Probiotics Consortia.5*

Because the lining of the gastrointestinal tract and blood barriers of the gut can become leakier with aging and illness, we become more susceptible to dysbiosis. By keeping the gut healthy, we can ward off these types of illnesses.   As we age, the food and lifestyle choices we make are all the more important. *

Maintaining a healthy gut is so important for systemic health, and for good brain health. The lifestyle choices you make will make you feel better and you will position yourself for a disease-free life. Eliminate processed foods, eat right, sleep well. Yes, genetics and heredity can predispose you to diseases, but how you live your life can alter the course of your health.*

Healthiest wishes,

Kelli

Resources:

  1. https://theconversation.com/your-gut-microbiome-may-be-linked-to-dementia-parkinsons-disease-and-ms-144367
  2. https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/in-depth/alzheimers-genes/art-20046552#:~:text=Because%20you%20inherit%20one%20APOE,your%20risk%20is%20even%20higher.
  3. https://www.cbsnews.com/news/sanjay-gupta-prescription-for-fighting-off-dementia-keep-sharp/
  4. https://youtu.be/a1A05ql6Yyw
  5. https://www.health.com/nutrition/brain-health-intermittent-fasting

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Jan 10 2021

Connection between Gut Microbiota and Alzheimer’s Disease

Published by under Dementia

New research unlocks the connection between gut microbiota and Alzheimer’s Disease.1*
Researchers are one step closer to understanding how gut bacteria play a role in the development of this degenerative brain disease.1*

There is new research on Alzheimer’s disease and it involves the microbiome. For several years now, researchers have suspected a true connection between the gut and the development of Alzheimer’s, but answers remained elusive. Now, new information from researchers in Europe confirms what they have suspected all along… there is indeed a connection. 1*

Alzheimer’s disease is a progressive and incurable degenerative brain disease that affects nearly 5.5 million Americans every year. Those affected experience loss of memory and cognitive thinking skills and, over time, they lose the ability to carry out even the simplest tasks. The symptoms first appear in the mid-60s for people with late-onset Alzheimer’s, and in the rare case of early-onset Alzheimer’s, symptoms appear between the ages of 30 to mid-60s. (1,2)*

Alzheimer’s disease is so devastating because it not only affects the person with the disease, but it also affects their families and friends as they bear witness to their loved ones decline. People with Alzheimer’s get confused, frustrated, and in some cases angry as they can’t find the right words to express themselves. They experience vision and spatial issues, and their reasoning and judgment become impaired. Everyday tasks like cooking, driving or paying bills become confusing and they may repeat questions, lose items, or put things in the wrong place and can get easily lost themselves.  These changes are scary which causes them to become worried, paranoid, angry, and in some cases violent. If you have ever had a loved one with Alzheimer’s, you know the challenges. There is an excellent documentary that chronicles the decline of country music legend Glen Campbell who lived with Alzheimer’s. It also shows the effect it had on his family. 2

While dementia comes in many forms, Alzheimer’s disease is the most common. It is named after Dr. Alois Alzheimer, who discovered the degenerative disease after studying the brain of one of his deceased patients, a woman who had died of an ‘unusual mental illness’. She had experienced memory loss, unpredictable behavior, and trouble with formulating sentences. Upon examination of her brain tissue, he found she had “abnormal clumps” (which have since been identified as amyloid plaques) and “tangled bundles of fibers” (now called neurofibrillary, or tau, tangles).2*

Some of the main physiological identifiers found on PET scans of Alzheimer’s patients are these plaques and tangles in the brain. Another is the loss of connection between nerve cells or neurons in the brain. It is the neurons that transmit messages between different areas of the brain, and also from the brain to muscles and organs in the body. Other complex brain changes are believed to play a role in Alzheimer’s disease. The initial damage to the brain occurs in the hippocampus, the part of the brain essential in forming memories. As neurons die, other parts of the brain are affected and during the final stages of Alzheimer’s, the damage is widespread as the brain tissue shrinks significantly.2*

In recent years, scientists have come to believe that there is a connection between gut microbiota diversity and the degeneration of the brain. Multiple research studies from scientists all over the world have tried to hone in on just how this connection might work, what bacteria are involved, how they affect the brain, and how they metabolize in the brain once they get there.

In one research study from the Wisconsin Alzheimer’s Disease Research Center, a medical student named Nick Vogt compared the gut diversity and the spinal fluid of those with and without dementia which resulted in showing those individuals with Alzheimer’s and Parkinson’s lacked the microbial diversity that their healthy counterparts possessed. Research has also shown that “…patients with dementia-like conditions, including mild cognitive impairment and Alzheimer’s disease, have dysbiosis compared to those without memory problems…”  (1,3)*

We have long discussed the gut-brain axis, and this theory fits into this connection. Just as the brain sends signals to the gut that influence digestion, gut microbes send stress signals to the brain through this same axis, the vagus nerve. All of this early research suggests a disrupted microbiome contributes to the development of neurological disorders by negatively affecting the gut-brain axis. However, the initial cause of microbiome disruption in those with neurological conditions has not been known. (1,4)*

Recently, a team of researchers from Geneva and Italy has confirmed this correlation, showing that there is a connection between an imbalance in gut microbiota and the development of amyloid plaques in the brain, which is at “…the origin of neurodegenerative disorders that is characteristic of Alzheimer’s disease…”1*

These researchers found that proteins produced by certain intestinal bacteria which have been identified in the blood of Alzheimer’s patients, “…could indeed modify the interaction between the immune and the nervous systems and trigger the disease…” 1*

Giovanni Frisoni, Neurologist and professor at the Department of Rehabilitation and Geriatrics of the UNIGE Faculty of Medicine and the director of the HUG Memory Centre along with his research laboratory has devoted many years exploring the influence of gut microbiota on the brain, especially on neurodegenerative diseases.”… “We have already shown that the gut microbiota composition in patients with Alzheimer’s disease was altered, compared to people who do not suffer from such disorders,” he explains. “Their microbiota has indeed a reduced microbial diversity, with an over-representation of certain bacteria and a strong decrease in other microbes. Furthermore, we have also discovered an association between an inflammatory phenomenon detected in the blood, certain intestinal bacteria, and Alzheimer’s disease; hence the hypothesis that we wanted to test here: could inflammation in the blood be a mediator between the microbiota and the brain? “…”1*

Just as intestinal bacteria can affect the immune system as well as the relationship between the immune system and the nervous system, it can also influence the functioning of the brain, via the vagus nerve, and promote neurodegeneration through these pathways.”… Lipopolysaccharides, a protein located on the membrane of bacteria with pro-inflammatory properties, have been found in amyloid plaques and around vessels in the brains of people with Alzheimer’s disease. In addition, the intestinal microbiota produces metabolites — in particular some short-chain fatty acids — which, having neuroprotective and anti-inflammatory properties, directly or indirectly affect brain function…”1*

According to researcher Moira Marizzoni, “To determine whether inflammation mediators and bacterial metabolites constitute a link between the gut microbiota and amyloid pathology in Alzheimer’s disease, we studied a cohort of 89 people between 65 and 85 years of age. Some suffered from Alzheimer’s disease or other neurodegenerative diseases causing similar memory problems, while others did not have any memory problems.” Using PET imaging, they “…measured their amyloid deposition and then quantified the presence in their blood of various inflammation markers and proteins produced by intestinal bacteria, such as lipopolysaccharides and short-chain fatty acids….”1*

Marizzoni claims, “Our results are indisputable: certain bacterial products of the intestinal microbiota are correlated with the number of amyloid plaques in the brain. Indeed, high blood levels of lipopolysaccharides and certain short-chain fatty acids (acetate and valerate) were associated with both large amyloid deposits in the brain. Conversely, high levels of another short-chain fatty acid, butyrate, were associated with less amyloid pathology.”…”1*

This research shows the clear connection between particular proteins found in gut microbiota and cerebral amyloidosis “…through a blood inflammatory phenomenon…” Now, the next step for scientists and researchers is to identify specific bacteria, or a group of bacteria, at the core of this phenomenon.1*

These results, which are to be published in the Journal of Alzheimer’s Disease, make it possible to imagine that new preventative strategies could be developed by controlling or having an influence on the microbiota of those at risk for developing Alzheimer’s disease.1*

Next time we will look at what we should do in the meantime to protect our guts and our brains through diet, exercise, fasting, and probiotic supplementation. Body Biotics™ Bio-Identical SBO Probiotics Consortia™ is key to keeping the gut diverse and the brain and body healthy. We look forward to new developments in this fascinating area of research.

Until next time, healthiest wishes!

Kelli

www.bodybiotics.com

 

Resources:

  1. https://www.sciencedaily.com/releases/2020/11/201113124042.htm
  2. https://www.nia.nih.gov/health/what-alzheimers-disease
  3. https://youtu.be/a1A05ql6Yyw
  4. https://theconversation.com/your-gut-microbiome-may-be-linked-to-dementia-parkinsons-disease-and-ms-144367
  5. https://www.health.com/nutrition/brain-health-intermittent-fasting

 

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Dec 27 2020

Lessons Learned in 2020

Published by under General

2020…what we learned

During the hardest of times come the most valuable lessons.

It’s almost here! 2021! You did it. You made it through one of the roughest years most of us have ever experienced. Things are much different than they were last year at this time. Last year at this time we were making our new year’s resolutions that probably looked something like ‘lose weight, eat healthier, exercise more.” This year our new year’s resolutions most likely look like, ”hang on just a little longer, don’t get Covid, keep breathing, keep moving forward, don’t go insane.”  

It sure puts things into perspective, doesn’t it? At the beginning of the pandemic when food shelves were picked over and there was no toilet paper anywhere, my commitment to organic and non-GMO produce quickly changed to hoping we could just find produce at all and hope nobody else had put their grubby mitts on it. Whereas I’m not usually a proponent of antibacterial soaps and hand sanitizers that kill every little germ, suddenly, incessant hand washing and serial use of hand sanitizer became acceptable.  

We’ve made it this far. We can keep going. And we can keep going because we are in this together and we are one. We are one nation, one community, one group of health-minded people that know that taking good care of our immune systems will keep us healthy and strong.  

Not all was bad…we made lemonade out of lemons and picked up new hobbies, read more, cooked at home more and many families spent more time together. People drove less which gave Mother Nature a break. But people got antsy and restless as well, and we saw how that turned out in ways that we all might choose to forget. Some people showed their ugly side, and we learned who those people were and had the opportunity to reshuffle our friendships and relations.  It’s as if all our lives got thrown in a tumbler, and out we are coming with new priorities and ideas, and new ways of behaving.

Many people lost loved ones this year, many to this terrible virus that gripped the nation and the world. For any of you who lost someone near and dear to you, we are so sorry for your loss. There is nothing that takes priority over those we love. We learned that in the hardest ways this year.

And there was more that we learned this year.

We learned the importance of community and the power of relationships.

We learned to be creative and came up with new and wonderful ways to connect with one another.

We learned to wear a mask and that wearing a mask isn’t so much about protecting ourselves but protecting and respecting others.

We learned you can never wash your hands enough and that you really are supposed to cover your mouth and nose when you cough and sneeze.

We learned people panic when they can’t find toilet paper.

We learned the benefit of technology and how to hold meetings via zoom calls.

We learned who we can’t live without and we learned that some people we can and that we shouldn’t continue on with the things and the people that don’t make us happy.

We learned the importance of supporting small business and that if we don’t, they will go away.

We learned we can work from home and it is actually more productive in many cases.

We learned we can go days without a shower and months without a haircut.

We learned that we need each other more than we ever thought imaginable.

We learned how easily manipulated we all can be by the media, and that if we aren’t careful, we can be manipulated into thinking that someone who shares an opposing political view is the enemy, not just a friend or neighbor with an opposing view.

We learned that if we aren’t careful, we can irreparably damage relationships as a result of arguing about politics.

We learned that we don’t mind being alone as much as we thought and we learned that some people find it unbearable. We learned we need to reach out to those people.

We learned we can drink a lot of alcohol and that we shouldn’t use it as a crutch.

We learned that our children will suffer without in-person social interaction and that we need to be understanding of their emotional health.

We learned there are a lot of people who are worse off than ourselves.

We learned that we need to respect nature and that with the flick of a match or a lightning strike, millions of acres of forest can be lost.

We learned that life is fragile and so are we and that when it all comes down to it, we really do need to love each other and be kind to one another.

We learned that though times are tough, we are strong and will survive.

We learned that there is only one 2020 and we never want to speak or hear of it ever again!

May the New Year be your best year yet and may we all enter day one of 2021 renewed, reborn and recommitted to living our healthiest and happiest lives.

Happy New Year from all of us at Body Biotics™!

Healthiest wishes,

Kelli

www.bodybiotics.com

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Dec 13 2020

When it comes to Health Benefits, Pomegranates Pack a Punch

Published by under antibacterials,Antioxidants

When it comes to Health Benefits, Pomegranates pack a Punch.

The unrivaled health benefits of pomegranates make this a favorite winter fruit.

So peaches and watermelon may no longer be in season, but with the winter months comes one of the healthiest fruits you can get your hands on…the pomegranate. Seeing them in the stores puts me in the holiday spirit as they are plentiful this time of year. Not only are they tasty and fun to eat, but their range of beneficial plant compounds is also unrivaled.1*

Pomegranates earn their status as a powerful superfood due to their wide range of nutrients and compounds which can help lower your risk of developing various diseases. While the thick tough skin is discarded, (yet used in pomegranate powder and some juices) the inside is packed full of seeds with a sweet, red, and juicy covering called an aril. These seeds and arils can be eaten raw or can be juiced. They are rich in fiber, vitamins, minerals, and bioactive plant compounds. But consuming both seeds, arils, and skin, as in some pomegranate juices and powders, can deem all the more beneficial. “…The synergistic action of the pomegranate constituents appears to be superior to that of single constituents…” (1,2)*

Pomegranates have historical medicinal uses for a variety of ailments.  “…The pomegranate, Punica granatum L., is an ancient, mystical, unique fruit borne on a small, long-living tree cultivated throughout the Mediterranean region, as far north as the Himalayas, in Southeast Asia, and in California and Arizona in the United States. In addition to its ancient historical uses, pomegranate is used in several systems of medicine for a variety of ailments…”2*

A cup of pomegranate seeds and arils contains:

  • Fiber: 7 grams
  • Protein: 3 grams
  • Vitamin C: 30% of the RDI
  • Vitamin K: 36% of the RDI
  • Folate: 16% of the RDI
  • Potassium: 12% of the RDI1*

The two most notable plant compounds found in pomegranates and responsible for most of their health benefits are punicalagin, which are extremely potent antioxidants, and punicic acid, which is the main fatty acid in the arils. Punicalagins, which are found in the juice and peel, has been found to have three times more antioxidant benefits than red wine or green tea.  If you ever see pomegranate extract or powder, it is typically made from the peel. 1*

Punicic Acid on the other hand is found in the pomegranate seed oil, which is the main fatty acid in the arils. It is a type of conjugated linoleic acid with very potent biological effects. 1*

Because of the potent antioxidant properties of the punicalagins, pomegranates offer a plethora of health benefits. “…In the past decade, numerous studies on the antioxidant, anticarcinogenic, and anti-inflammatory properties of pomegranate constituents have been published, focusing on treatment and prevention of cancer, cardiovascular disease, diabetes, dental conditions, erectile dysfunction, bacterial infections and antibiotic resistance, and ultraviolet radiation-induced skin damage. ..”(1,2)*

There is nothing better than eating food you really enjoy but at the same time knowing it is so good for you. When you eat a pomegranate or drink pomegranate juice, you will be benefitting from the following:  

Improve Gut health and boost healthy bacteria

The plant compounds found in pomegranate have been shown to help ward off harmful microorganisms. When it comes to inflammation, usually originating from harmful bacteria in the gut, we want to eat foods that promote good gut bacteria and avoid those that promote the bad. In addition to warding off certain types of harmful bacteria, it also helps battle Candida albicans. The antibacterial and antifungal effects of the compounds found in pomegranate may also protect against mouth infections and inflammation to include gingivitis and periodontitis.(1,2)*

 Strong anti-inflammatory properties

Whenever we can, we should eat foods that reduce inflammation as opposed to those that cause it (as in processed foods and sugar). Inflammation is a leading cause of such diseases as cancer, type 2 diabetes, Alzheimer’s, heart disease, and obesity. One study involving pomegranates showed those who consumed it benefited from a reduction in inflammatory activity in the digestive tract, and also in both breast cancer and colon cancer cells. In another 12 week study of people with diabetes, they found that “…1.1 cups of pomegranate juice per day lowered the inflammatory markers CRP and interleukin-6 by 32% and 30%, respectively…” 3*.

May help with arthritis and joint pain Because most types of arthritis involve inflammation of the joints, it makes sense that pomegranate helps with arthritic pain. The anti-inflammatory effects of the plant compounds found in pomegranate have shown positive results in laboratory studies involving mice as well in research using isolated cells. The results suggest that pomegranate extract can block enzymes known to damage joints in those suffering from osteoarthritis. Human research has been limited but will hopefully prove beneficial.  4*

Can pomegranates help fight against Prostate Cancer?

“…Laboratory studies have shown that pomegranate extract may help slow cancer cell reproduction and even induce apoptosis, or cell death, in cancer cells…”(1,5)*

The Prostate-Specific Antigen (PSA) is a marker in the blood for identifying and measuring prostate cancer in men. When PSA levels double in a short period of time, it indicates that a man is at a greater risk of dying from this type of cancer. A study involving men who drank 8 ounces (237 ml) of pomegranate juice per day, showed to increase the Prostate Specific Antigen (PSA) doubling time from 15 months to 54 months. A follow-up study using a type of pomegranate extract called POMx showed similar improvements.   This is significant in the fight against prostate cancer deaths.(1,5)*

Breast cancer benefits

In women, there were benefits when it came to breast cancer as well. Pomegranate extract may inhibit the reproduction and even possibly kill breast cancer cells. This evidence is limited to laboratory studies with more research and human studies needed before anything definitive can be claimed. (1,6)*.

Lower blood pressure and ward off heart disease

In another study, people who consumed 5 ounces of pomegranate juice daily for two weeks saw a significant reduction in blood pressure. Another study showed that punicic acid, which is the main fatty acid compound in pomegranate, may help protect against developing heart disease. 1*

 “…A 4-week study in 51 people with high triglyceride levels showed that 800 mg of pomegranate seed oil per day significantly lowered triglycerides and improved the triglyceride-HDL ratio …”1*

But that is not all. “…Another study looked at those with type 2 diabetes and high cholesterol and noted significant reductions in “bad” LDL cholesterol, as well as other improvements.In both animal and human studies, pomegranate juice was shown to protect LDL cholesterol particles from oxidation, one of the key steps in the pathway towards heart disease…”1*

Might help your memory

Some evidence, primarily with studies in mice, suggests that pomegranate may improve memory in older adults, after surgery, and possibly protect against Alzheimer’s disease, most likely due to its anti-inflammatory properties.(1,7)*

If you want to reap the many health benefits pomegranates have to offer, eat the arils directly or drink pomegranate juice. The arils and seeds are delicious as an addition to a green or fruit salad or eaten by themselves. While you have to put in a little effort to peel the pomegranate and extract the seeds, it makes a bowl of pomegranate seeds all the more rewarding. *

To cut and eat a pomegranate, simply cut a circle around the top of the fruit to peel back the skin off. Then, cut vertical slices from top to bottom about 1 inch apart and peel the sections to expose the seeds. Empty seeds into a big bowl, and make sure to wear an apron because you are bound to get some of the vibrant red juice on your clothes. You can also buy pomegranate juice and powder with some incorporating the skin and really benefit from the punicalagin mentioned above.*

As the holidays get into full swing and the temptations of sweets abound, consider choosing a pomegranate instead for a sweet and colorful treat and get all the many health benefits that come with it, including a boost for the microbiome. To be sure you are fortifying your immune system this holiday, don’t forget to take your Body Biotics™ Bio-Identical SBO Probiotics Consortia™ daily.*

Healthiest wishes, and enjoy this special time of year.

Kelli

www.bodybiotics.com

 

Resources:

  1. https://www.healthline.com/nutrition/12-proven-benefits-of-pomegranate#TOC_TITLE_HDR_4
  2. https://pubmed.ncbi.nlm.nih.gov/18590349/
  3. https://pubmed.ncbi.nlm.nih.gov/23573120/
  4. https://pubmed.ncbi.nlm.nih.gov/19504467/
  5. https://pubmed.ncbi.nlm.nih.gov/23320197/
  6. https://pubmed.ncbi.nlm.nih.gov/24962397/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3789410/

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Nov 29 2020

Being grateful can mean the difference between good health and poor health.

Published by under General

Being grateful can mean the difference between good health and poor health.

“Start each day with a positive thought and a grateful heart” Roy T Bennett

Despite our recent holiday centered on giving thanks, more than a few people in our country might be feeling a little down and discouraged with the current state of affairs. During times of unhappiness and grief, it is more important than ever to remember all the good things in our lives and take a moment to inhale all that is good and exhale anything negative. After all, the things you might be unhappy about or take for granted might be the thing that someone else is praying they could have. We are all incredibly lucky and research shows it could benefit our health when we focus on the good rather than the bad.

Being grateful is good for your health. When we are grateful over time, we feel happier, less stressed and as we covered in our last blog, stress plays a negative role when it comes to the microbiome. In return, the health of our microbiome can affect our mood and susceptibility to depression.

Keep your eyes open to your mercies. The man who forgets to be thankful has fallen asleep in life.

-Robert Louis Stevenson

 “,,,In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships…”1*

When we feel gratitude, we experience a thankful appreciation for what we have received in our lives and this can be physical or intangible. We acknowledge goodness. In so doing, we usually recognize that the source of that goodness comes in some part from something greater or outside of our selves. This in turn helps us to connect to a power greater than ourselves whether it is other people, nature, or a higher power.1*.

“….Acknowledging the good you already have in your life is the foundation for future abundance…”        

 -Eckhart Tolle

In a study regarding gratitude performed by psychologists Dr. Robert A. Emmons of UC Davis and Dr. Michael E. McCullough of the University of Miami, they asked participants to write a few sentences every week which focused on one of three topics…one, the things they were grateful for during the past week, two, daily irritations or things they didn’t like and thirdly, events that had made an impression on them, good or bad. At the end of 10 weeks, the participants who wrote about gratitude reported feeling better about their lives and felt more optimistic, exercised more and had fewer doctor visits, as opposed to those who focused on sources of negativity and aggravation.1*

Similar studies demonstrated that employees whose managers showed gratitude towards them with a simple “thank you” worked harder, and in relationships where partners showed gratitude for each other, they got along better and worked out their problems better.1*

In other research, studies have shown that those who are more grateful reported fewer health problems such as digestive issues to include stomach aches, headaches, respiratory infections, and they slept better. But there is the question, are grateful people healthier or are healthier people more grateful? 2* 

In case you are having a hard time feeling grateful after such a very difficult year, know that you are not alone. According to a new national survey from the American Psychological Association, stresses from COVID-19 as well as stress related to the economy, health care, racism, and the presidential election are taking a major toll on the mental health of our country, and sadly, it is affecting our youngest generation the hardest. A recent Harris Poll reveals that nearly 8 in 10 adults or 60% say that the Covid-19 pandemic is a significant source of stress in their lives while “…3 in 5 (60%) say the number of issues America faces is overwhelming to them…”2*

For the younger generations it is even worse…”…By generation, 34% of Gen Z adults report worse mental health, followed by Gen X (21%), millennials (19%), boomers (12%) and older adults (8%). Gen Z adults are the most likely to report experiencing common symptoms of depression, with more than 7 in 10 noting that in the prior two weeks they felt so tired that they sat around and did nothing (75%), felt very restless (74%), found it hard to think properly or concentrate (73%), felt lonely (73%), or felt miserable or unhappy (71%)…”3*

During this pandemic, our current generation of kids has had to make sacrifices that the rest of us haven’t had to make. Things such as giving up social interaction with their friends, in-person schooling where socialization takes place, graduations, and proms. Even the simple act of spending time with their friends has changed. Compound this with the toxic political environment they are witnessing, the negative behavior of adults around them, social media and the uncertainty of their futures. This is truly a recipe for a very unhappy group of young people.3*

Be grateful for what you have and stop complaining. It bores everyone else, does you no good and doesn’t solve any problems…” Zig Ziglar

So next time you feel like complaining or whining or fighting or criticizing or can’t remember what is good in your life, take a pause and be grateful for even the smallest things. Do your part to add positivity to the world and not negativity. We all need a boost, especially the young people and if we can’t come together and be happy, then this negative cycle will most likely continue.

“If you don’t have something nice to say, don’t say anything at all.”

Be grateful. Do it for yourself, those around you, and most importantly your health!

From all of us at Body Biotics™, Int’l, Corp., we hope you had a Happy Thanksgiving. We are grateful to you!

Healthiest wishes,

Kelli

www.bodybiotics.com

Resources:

  1. https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier#:~:text=In%20positive%20psychology%20research%2C%20gratitude,adversity%2C%20and%20build%20strong%20relationships.
  2. https://greatergood.berkeley.edu/article/item/is_gratitude_good_for_your_health
  3. https://www.apa.org/news/press/releases/2020/10/stress-mental-health-crisis

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Nov 15 2020

Low-stress levels are good for your gut and a healthy gut is good for your mood

Published by under probiotic supplements,Stress

Low-stress levels are good for your gut and a healthy gut is good for your mood.

Science shows that there is a direct correlation between gut bacteria and brain chemistry.(1,2)*

So you’ve got stress in your life. Don’t we all! If we all survive this year, I’m pretty sure we can survive anything. This year could be coined the ‘Year of Stress’ and it would be an accurate description. But from a health perspective, it is no joke. Stress really does impact our microbiome and our health as a whole. 

Stress affects our gut bacteria. And, the health of the gut can affect our physical and mental health. The amount of stress you have in your life can have a direct impact on gut bacteria beginning a vicious cycle of poor gut health caused by stress which then in turn leads to more mental duress. Paying close attention to this fact and treating your microbiome with care and eliminating as much stress as possible can really benefit our long term health.(1,2)**

So while the bacteria residing in our guts can help stabilize and even boost our mood and our mental health, it can also hurt it and make it worse. There are numerous studies that have demonstrated that psychological stress suppresses beneficial bacteria in the microbiome. “…When the body experiences stress, it causes a cascade of events that are designed to help us escape imminent danger. It shuts down non-essential activities like sexual desire, reproduction and digestion, and uses chemical messengers to direct its resources and energy to the brain and muscles. This has repercussions for the gut microbiome too…”(1,2)*

When we have an unbalanced or unhealthy microbiome, it can directly affect our mood because unfriendly bacteria can play a part in anxiety and stress by the way they behave in the gut. When the balance of friendly bacteria is favorable, they can play a positive role by “…enhancing our resilience to stressful events…”but if the ecosystem is not balanced or is in a state of dysbiosis, their activities can play negatively on our mental health.2*

“…Research has found that tweaking the balance between beneficial and disease-causing bacteria in an animal’s gut can alter its brain chemistry and lead it to become either bolder or more anxious. The brain can also exert a powerful influence on gut bacteria; as many studies have shown, even mild stress can tip the microbial balance in the gut, making the host more vulnerable to infectious disease and triggering a cascade of molecular reactions that feedback to the central nervous system…”1*

When the microbiome is in a state of dysbiosis, it means that the gut microbiome “…is not able to control the growth and activities of opportunistic bacteria. When these microbes are too abundant, their activities can cause inflammation by triggering the body’s immune system…” This inflammation affects the central nervous system which can lead to symptoms of depression. Depression in and of itself can result in inflammation. 2*

Additionally, the human gut is often referred to as the “second brain” because it is the only organ in our bodies that actually has its own independent nervous system. Over ninety percent of the body’s serotonin production takes place here. With an intricate network of 100 million neurons embedded in the gut wall, the gut continues to function even after the vagus nerve, which connects the gut to the brain, is severed as demonstrated in mice studies. 1*

Serotonin regulates mood, happiness, and anxiety. Low serotonin levels are linked to depression. “…Gut bacteria also produce hundreds of neurochemicals that the brain uses to regulate basic physiological processes as well as mental processes such as learning, memory, and mood.1*

The microbiome plays such a fascinating and systemic role in our bodies. Poor physical and mental health caused by stress and an unhealthy gut requires us to take action to break the vicious cycle. It is up to us to take a proactive role in tipping the balance not only to lower the amount of stress we have but also to ensure we have a balanced microbiome. Concentrate on positive activities such as exercise, meditation, being outdoors, and healthy cooking over negative activities such as worrying about things you can’t control, too much screen time to include social media and 24-hour news, drinking too much alcohol, or other negative lifestyle behaviors. Focus your diet towards the healthy foods that boost your microbiome and don’t stray from your daily dose of Body Biotics™ Bio-Identical SBO Probiotics Consortia™.*

Hang on as 2020 is almost over. Focus on the things you can control, and the rest, well…let it go!

Healthiest wishes,

Kelli

www.bodybiotics.con

 

 

Resources:

  1. https://www.apa.org/monitor/2012/09/gut-feeling
  2. https://atlasbiomed.com/blog/stress-anxiety-depression-microbiome/
  3. https://www.sciencedirect.com/science/article/pii/S2352289516300509
  4. https://www.cell.com/cell-reports/pdf/S2211-1247(20)30273-4.pdf

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Nov 01 2020

Another benefit of probiotics…they can save us money in the long run

Published by under probiotic supplements

Another benefit of probiotics…they can save us money in the long run. 1*

The study suggests that widespread probiotic use could save both individuals and the nation’s health care system a whole lot of money.1*

Our goal is to stay healthy. By staying on top of our health, we put ourselves on the offensive, rather than the defensive. At the core of this offensive play is keeping our guts balanced and in optimal health, therefore keeping our immune system at its strongest.*

As we know by now, taking Body Biotics™ Bio-Identical SBO Probiotics Consortia™ is not a fad or trend. It is a way of life that so many of our customers have come to know and depend on for daily health. Their testimonials say it all. It explains why we have built a community of health-conscious individuals passionate about a product that has been around since way before many people in the US had even heard about probiotics. They understand that when the gut is healthy, the rest of the body follows.*

And this health plan extends beyond good digestion, clear skin, elevated mood, and being forearmed against disease and illness. If you’ve suffered from an illness, you know the relief and contentment that a clean bill of health brings. You’ve heard the expression…” when you have your health you have it all”. When we are healthy, it brings peace of mind. We worry less and presumably enjoy a happier, better quality of life.*

Additionally, it means fewer doctor visits, tests, and medications which translates to less money and time spent on the individual as well as system-wide levels.  With the rising cost of health care and health insurance in our country, this is more pertinent than ever. That is the premise of a study from August of 2019, in which researchers developed an economic model that showed that widespread probiotic use in our country would bring significant cost savings to both individuals and the health care system as a whole.1*

According to this study, “…General probiotic use in the U.S. could save the health care payer and the economy around $1.4 billion in medical bills and lost productivity due to acute respiratory tract infections (RTIs). RTIs, which include influenza-like illnesses (ILIs), which range in symptoms from a mild cold to a more serious flu While most resolve on their own, may result in a high number of medical visits and the costs weigh heavily on our health care system.1*

The study, which was a systematic review by York Health Economics Consortium (YHEC) and Cochrane Collaborative, revealed that probiotic use was connected to a lower number and a shorter duration of influenza-like illnesses, antibiotic courses, and the number of missed days from work. The researchers created a model to outline the estimated cost savings of general probiotic use in the U.S.  They took into account demographics for age, whether people were smokers, vaccinated, and how much time people spent in shared indoor environments.1*

Using data provided during the 2017-2018 flu season from the CDC and other national databases, they estimated the number of ILI cases, their duration, and the costs as a result of doctor visits and days missed from school or work. Their analysis demonstrated that “…if everyone in the U.S. took probiotics, health care payers would save $373 million in RTI-associated medical bills in one year. These savings include the cost of more than two million courses of antibiotic prescriptions averted and correspond to a decrease of 54.5 million sick days. When counting the savings from reduced productivity loss of 4.2 million workdays, the total savings for society would amount to $1.4 billion…”1*

While this study focused on respiratory Illnesses and colds, we know by taking Body Biotics™ Bio-Identical SBO Probiotics Consortia™ along with other preventative health measures such as a diet high in fiber and low in sugar, regular exercise, lots of water, consistent sleep, less stress, and annual wellness checks, insure our bodies against various illness and health issues. This also applies to the current pandemic and the novel coronavirus (Covid-19). While there is still no cure or vaccine, we can only surmise that a healthy and strong immune system (along with washing hands, social distancing and wearing a mask), is your best defense to avoid it or get through it with minimal pain and suffering. Stay healthy now to avoid health issues later. And the cost savings to staying healthy is just an added bonus for us all.

 Healthiest wishes,

Kelli

 

Resources:

  1. https://www.sciencedaily.com/releases/2019/08/190828092455.htm
  2. https://pubmed.ncbi.nlm.nih.gov/14557292/
  3. https://www.healthline.com/nutrition/8-health-benefits-of-probiotics#TOC_TITLE_HDR_8

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Oct 18 2020

Too much Sugar is Not Good for Your Health Part 3

Published by under Sugar

Too much Sugar is Not Good for Your Health
Take these simple steps to minimize it in your diet.

Two hundred years ago, the average person living in the US consumed two pounds of sugar in a year. In 1970, that number increased to 123 pounds per year. Today, the average American eats almost 152 pounds of sugar in just one year. This is equivalent to 3 pounds (or 6 cups) of sugar in one week! ”… According to the American Heart Association (AHA), the maximum amount of Added Sugars you should eat is 150 calories per day (37.5 grams or 9 teaspoons) for men and 100 calories per day (25 grams or 6 teaspoons) for women…” To put this into perspective, a 16oz coca-cola has 52 grams of sugar. (1,2,3)*

Why has there been such an increase in sugar consumption? A couple of weeks ago we talked about how Added Sugars have steadily crept into our diets via processed foods over the last half-century and the fact that it has become such an issue that the FDA now requires these Added Sugars to be listed on a separate line on food labels. This change now allows us to discern how much sugar is found naturally in foods and which sugars are added just for additional taste.1*

The combination of Added Sugars in processed foods and our turn towards fast and quick foods has really packed a punch to the American public. We are fatter and sicker than ever before and it seems many people have fallen victim to this new way of life. After all, it’s easy to think you are making a healthful choice by buying granola bars, sweet yogurt, and apple juice for your kids but in actuality, you are buying foods packed with Added Sugars and calories. *

Sugar is empty calories with zero nutritional value. Too much sugar leads to disruption of the microbiome, offsets our metabolism, can lead to weight gain and obesity, not to mention cardiovascular disease and type 2 diabetes.(1,2)*

Know the difference between added and naturally occurring sugars

It is important to make the distinction between Added Sugars and those sugars that occur naturally in such foods as fruits and vegetables. Whole foods such as fruits and vegetables contain fiber, water and various micronutrients that are good for us as opposed to Added sugar which is man produced and can be in the form of sucrose, high-fructose corn syrup, maltose, fructose, dextrose, dextrose, syrup, cane sugar, corn syrup and a number of other names that we discussed in the first blog in our sugar series. 1*

US dietary guidelines advise people to limit their intake to less than 10% of their daily calorie intake. But when added sugars are in so many foods, how can we do this? We can look back at what our ancestors were eating 200 years ago to help get our answers.1*

Ideas for minimizing the sugar in your daily diet

First and foremost, cook all your meals at home, choosing whole foods*

Avoid processed foods and fast food *

Don’t add sugar to your coffee, oatmeal, or other foods.*

Avoid soft drinks and fruit juices (which contain as much sugar as soft drinks). Choose whole fruit instead. Sliced apples with cinnamon, mangoes with lime are sweet and delicious whole-food options*

Read food labels…added sugars are in such foods as pasta sauces, salad dressings, and barbeque sauces. If a packaged food contains sugar in the first 3 ingredients or has more than one type of sugar listed, avoid it*

Limit your consumption of cookies, candies, and cakes. They are called treats for a reason, so treat yourself only on occasion*

Avoid canned fruits in syrup…choose fresh fruit instead*

Don’t be tricked by low-fat or diet foods. These foods tend to be higher in sugar to enhance taste *

Make water your beverage of choice*

Drink unsweetened tea, sparkling water, herbal teas or coffee all of which have no sugar *

Use stevia, which is a zero-calorie alternative to sugar*

Even if you are not diabetic or overweight, long term sugar intake can catch up with you. Don’t be fooled by marketing and read food labels. Eat whole foods and prepare your meals at home utilizing fresh ingredients. Keep your microbiome healthy and you’ll keep your whole body healthy. Supplementing with Body Biotics™ Bio-Identical SBO Probiotics Consortia™ is part of this overall healthy diet plan.*

Healthiest wishes,

Kelli

www.bodybiotics.com

 

Resources:

  1. https://www.dhhs.nh.gov/dphs/nhp/documents/sugar.pdf
  2. https://www.healthline.com/nutrition/how-much-sugar-per-day#TOC_TITLE_HDR_9
  3. https://www.coca-colacompany.com/faqs/how-much-sugar-is-in-coca-cola#

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