Lactobacillus acidophilus, probiotic for a healthy gut

Lactobacillus acidophilus. Photo bPhoto by Doc. RNDr. Josef Reischig, CSc.

Photo by Doc. RNDr. Josef Reischig, CSc.

Probiotics are “good bacteria” which inhabit healthy humans in a similar way to humans inhabiting the Earth. On our skin, in all our orifices (mouth, nose etc) and especially in our gut there are hundreds of probiotics living out their lives and helping us to stay healthy. Without them our health starts to break down, so it’s true to say that we have a symbiotic relationship.

Antibiotics are indiscriminate. They kill all bacteria (except resistant strains) including probiotics, so after finishing a course of antibiotics it’s wise to replenish the ones in your gut, which are essential for digestion and many other functions we’re only just beginning to understand. For example, it’s recently been discovered that mental health is linked to the flora in the gut – including probiotics.

Probiotics are often recommended for improving digestion and normalising bowel health, reducing intestinal irritation, improving lactose tolerance and for the treatment of halitosis and bacterial vaginosis.

They can be obtained from foods such as kefir, kimchi, kombucha, miso, sauerkraut, tempeh and yogurt. There are also various supplements available.

Although often present in commercial yogurt, the quantities found are generally very low unless it’s labelled specifically as “live acidophilus yogurt”. Another good way to get sufficient acidophilus for positive health benefits is to add lots of fermented vegetables to your diet or you may prefer to take an over the counter supplement.

Many practitioners recommend taking “prebiotics” along with probiotics. Some probiotic supplements include prebiotics in their formulation. Prebiotics is the medical name for soluble fibre. The most well known of these are fructooligosaccharides (FOS) and inulin. They are found in asparagus, bananas, barley, beans, garlic, honey, onions, tomatoes, wheat and many other foods, also in breast milk.

There are many different probiotics which are helpful specifically for the gut, but the majority are Lactobacillus species. The most well known is Lactobacillus acidophilus, considered by many to be the best probiotic for human health, and in fact many of the others are now regarded as varieties of L. acidophilus (sometimes called just acidophilus), even though they are called by different names.

Lactobacillus acidophilus was discovered in the early years of the 20th century by a pediatrician called Dr Ernst Moro, who also discovered the pathogen E. coli (Escherichia coli).

Acidophilus is naturally found in the intestines, mouth and the female genitals. In the gut it produces lactase (the enzyme required for the digestion of lactose in milk products) and vitamin K. It also produces hydrogen peroxide, lactic acid and the natural antibiotics acidophilin, acidolin and lactocidin, so it is helpful for suppressing pathogens, and it also aids absorption of vitamins and minerals. It’s been found to boost the immune system, in particular against E. coli.

The strength of probiotic supplements is usually expressed in colony forming units (CFUs). Adults should take 1-2 billion CFUs a day unless advised to take more (up to 15 billion CFUs) by their doctor. Do not use oral supplements for vaginal use; there are vaginal probiotic suppositories designed for this purpose.

Use specific childrens’ probiotic products for kids, and follow the dosage instructions on the label.


Research has shown that L. acidophilus is beneficial for:

  • preventing candidiasis (Candida, yeast infection, thrush)
  • as a daily dose to reduce symptoms of irritable bowel syndrome (IBS)
  • to suppress growth of Helicobacter pylori (formerly called Campylobacter pylori) – gastroduodenal disease, peptic ulcers
  • to reduce fecal enzymes in the colon which could otherwise convert procarcinogens to carcinogens
  • to reduce symptoms of antibiotic-induced diarrhea and diarrhea caused by rotavirus
  • to help prevent leaky gut syndrome
  • may lower blood cholesterol
  • as a topical treatment for vaginal thrush (yeast infection)
  • as a topical treatment for bacterial vaginosis (BV) (some doctors may prescribe oral probiotics for this purpose)

Contra-indications and warnings

Lactobacillus acidophilus is generally regarded as safe. However, it should be avoided for children with short-bowel syndrome.

Some people should take medical advice before supplementing with acidophilus, including:

  • Patients with abnormal heart valves
  • Newborns and infants (0 to 1 year)
  • People with weakened immune systems (including those on chemotherapy or taking immunosuppressants)
  • Patients taking sulfasalazine, azathioprine (Imuran), basiliximab (Simulect), cyclosporine (Neoral, Sandimmune), daclizumab (Zenapax), muromonab-CD3 (OKT3, Orthoclone OKT3), mycophenolate (CellCept), tacrolimus (FK506, Prograf), sirolimus (Rapamune), prednisone (Deltasone, Orasone) and corticosteroids (glucocorticoids)

If you take more than 1 to 2 billion CFUs of L. acidophilus daily you may suffer from wind/gas, upset stomach and/or diarrhea. Reduce the dosage if affected.

If you decide to take L. acidophilus in the form of supplements you should store them in the refrigerator unless the label says there’s no need.

 


Zinc health benefits: The Sex Mineral

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Some zinc-rich foods

Zinc is a dull grey metallic mineral which nobody would consider attractive, but despite its drab appearance, zinc is actually the sexiest mineral ever.

It is intimately involved in every aspect of reproduction including the production of testosterone. Low levels of this most important hormone are usually associated with zinc deficiency; remove the deficiency, and testosterone levels go back up to normal.

Just one ejaculation can contain up to 5mg of zinc, which shows you how important it is.

Zinc is also vital for fertility in both sexes, is involved in the production of DNA and cell division, and promotes normal development of the fetus. A zinc deficiency during pregnancy can cause congenital abnormalities at birth.

Zinc overview

Zinc is an essential trace mineral that acts as a catalyst in over 100 enzyme reactions in the body and is antioxidant, anti-inflammatory and involved in:

  • cell division
  • building and strengthening bones
  • production of DNA
  • production of hemoglobin
  • production of testosterone
  • correcting hormonal imbalance
  • as a catalyst in hundreds of enzymatic processes
  • insulin activity
  • function of adrenals, pituitary, ovaries and testes
  • maintaining healthy liver function
  • mental alertness
  • activation of T-cells (immune system)
  • healing wounds
  • attacking infected cells
  • attacking cancerous cells
  • decreasing risk of age-related chronic disease including AMD/ARMD
  • fertility in both sexes
  • preventing pneumonia

Zinc is vital for the function of many hormones, including insulin. It is also important for the promotion of normal growth in children, both mentally and physically (in the womb as well as after birth).

Zinc uses

Zinc is used for:

  • fighting free radical damage
  • improving athletic performance
  • slowing the ageing process
  • cold remedies
  • high blood pressure
  • depression
  • tinnitis
  • head injuries
  • diarrhea (but see note on dosage)
  • Crohn’s disease
  • ulcerative colitis
  • peptic ulcers
  • reduction or loss of taste
  • anorexia nervosa
  • reducing damage to the heart
  • AMD/ARMD
  • night blindness
  • asthma
  • pneumonia
  • type 2 diabetes
  • AIDS
  • psoriasis, eczema and acne
  • erectile dysfunction
  • osteoporosis
  • rheumatoid arthritis
  • Hansen’s disease
  • ADHD
  • Down’s syndrome
  • Alzheimer’s disease
  • sickle cell anemia and many other inherited disorders

Zinc requirement

You need to get enough zinc every day, because although the body contains 2-3g at any one time, this is mostly bound up in the liver, kidneys, skin, muscles and bones. The available zinc is therefore insufficient to last for more than a few hours.

The Recommended Dietary Allowance (RDA) for zinc is 11mg for men, 8mg for women, 2mg for babies up to 6 months, 3mg for infants up to 3 years, 5mg up to age 8 and 8mg to age 13. During pregnancy and lactation, the requirement increases to 12mg a day. Some conditions may indicate a requirement for a higher dosage than listed here.

Note on dosage: The maximum adult dose is 40mg a day. Taking more than this can cause lowered availability of copper and iron and may lead to diarrhea, vomiting and stomach cramps.

Phytate/phytic acid (found in vegetables and many vegetarian protein sources) can reduce zinc absorption, but can be partially removed by soaking and/or sprouting beans, grains and seeds, or eating grain products which rise during preparation (eg. wholemeal bread).

Zinc sources

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Zinc sources for meat eaters

Zinc sources for vegetarians

Zinc sources for vegetarians

Only about 20 percent of the zinc in food can be absorbed on average, although zinc in animal/fish sources is more easily absorbed because of high cysteine levels, which are not found in vegetables and fruit. Zinc is often removed unintentionally during the course of processing and refining. eg. 83% of zinc in brown rice is lost in the process of being polished and turned into white rice.

The highest sources of zinc are usually claimed to be animal/fish based, but in fact cashews and pumpkin seeds are also pretty good sources.

The richest source is oysters, which have almost 5 times the content of the next highest, dried brewers yeast (this is undoubtedly the reason for oysters’ reputation as an aphrodisiac in men). As it’s easier to eat 20-25g of oysters than 100g brewer’s yeast, this makes oysters a particularly valuable source, but it’s unlikely you can eat them every day – you’d get heartily sick of them after a while, for a start.

Please refer to the chart below for more information on sources. It includes both vegetarian/vegan sources and others suitable for meat-eaters.

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Click for larger image

There’s a wide range of products rich in zinc in my online store.

Zinc supplements

Available zinc from supplements varies. 100mg of each of the following yields the amount of zinc shown:

  • zinc amino acid chelate – 19mg
  • zinc gluconate – 13mg
  • zinc orotate – 17mg
  • zinc sulphate – 22.7mg

Some cold remedies which are sold contain zinc, in particular lozenges.

I offer a choice of zinc supplements in my online store.

Zinc deficiency

Deficiency can be caused by phytic acid in grains, legumes (beas, peas and lentils) and vegetables, a high fibre diet, EDTA (used in food processing), large quantities of TVP in the diet, and breastfeeding in infants over 6 months (there is sufficient zinc in breast milk for the first 6 months of life).

Possible symptoms of deficiency include: slow growth and development in children, eczema, frequent colds and other infections, regular stomach problems, slow recovery from exercise, obesity, leaky gut, slow mental processes, post-natal depression, white spots on the nails, consistent diarrhea, chronic fatigue, poor vision esp. slow dark adaptation, lack of concentration, slow healing wounds/bruises, infertility in both sexes, thinning hair, lack of sexual drive or erectile dysfunction in men, lost sense of taste and/or smell, and poor appetite. You don’t need to have all the symptoms to suspect zinc deficiency.

There is also evidence linking zinc deficiency to various types of cancer, including leukemia, prostate cancer, breast cancer, ovarian cancer, lung cancer, colon cancer and skin cancer.

Possible causes of deficiency are a vegan or vegetarian diet, a low protein diet, pregnancy, endurance sport, alcoholism, sickle cell disease, gastrointestinal disease, over-consumption of iron supplements, some diuretics, and eating disorders.

Research into the effects of zinc

1. Studies have shown that men who are deficient in zinc have lower testosterone levels and that supplementation restores testosterone levels to normal.

2. There have been several studies on the effect of zinc supplementation on Age-related macular degeneration (AMD/ARMD).

A study in the Netherlands found a reduced risk of AMD when the diet contained high levels of zinc with beta carotene (vitamin A), vitamin C and vitamin E.

A study in 2007 found no effect on AMD from supplementation with zinc on its own, but the AREDS study found that supplementation with 500mg vitamin C, 400 IU vitamin E, 15mg beta carotene, 2mg copper and 80mg zinc significantly reduced serious deterioration in existing AMD patients. Without the zinc, there was no effect found. They also found that zinc without the antioxidant vitamins reduced deterioration in “subjects at higher risk, but not in the total population”.

A follow-up to AREDS found that 25mg zinc worked just as well as the 80mg administered in the original study. As excess intake is associated with genito-urinary problems, it is helpful that the reduced dose has been shown to be effective.

3. Research has found that children with ADHD tend to have lower levels of zinc than other children. A study of 400 children with ADHD found that they showed improved behaviour and were less impulsive and hyperactive when they were given 150mg a day of zinc sulphate (which would yield about 34mg zinc).

Zinc and medication

Taking zinc at the same time as antibiotics or penicillamine (a treatment for rheumatoid arthritis) reduces the effect of both the medication and the zinc. Leave at least 2 hours between taking zinc and either of these medications.

Some prescribed diuretics may cause zinc deficiency. Talk to your doctor about monitoring your zinc status whilst taking these.


Liquorice (Licorice) health benefits: for peptic, duodenal and mouth ulcers

Liquorice root is available in health stores

Liquorice root is available in health stores

Originally published on Herbal Medicine from Your Garden

Liquorice or licorice in the USA, Glycyrrhiza glabra (a subspecies, Glycyrrhiza glandulifera or Glycyrrhiza glabra var. glandulifera is grown in Russia), is well known to everybody as a common sweet or candy, though you can’t guarantee that all liquorice candies actually have very much liquorice in them. Liquorice is not related to anise hyssop (sometimes called liquorice mint).

When I was a kid, we used to buy sticks of liquorice root in the local sweet shop, and chew them, discarding the woody fibers once the taste was all gone. They lasted for a very long time, partly I suppose, because we couldn’t do a whole stick at once, unless we wanted to experience one of the most well known results of eating liquorice – diarrhea! There are other far more serious possible consequences of an overdose, see below.

Though you’d never guess to look at it, liquorice is a member of the same family as peas, beans and lentils, which means that in areas where the appropriate soil organisms are present, it should fix nitrogen from the atmosphere, making the soil richer as a result. Of course, if you’re going to use it, digging it up will probably remove most of this bounty.

Not a particularly stunning plant, but as the part used is the root, there’s no reason why you can’t tuck it away somewhere out of the limelight until it’s time to dig it up.

Liquorice is a perennial which reaches a height of 4′ (1.2m) and spreads over an area of about 3′ (1m). It needs fertile, moist but well drained soil on the sandy side, and prefers alkaline soil.

Pick off the flowers as they occur for the biggest crop of roots.

It takes 4 years to produce a quantity of roots worth digging, but as well as growing from seed you can propagate new plants from root cuttings (each of which needs to have at least one growth bud). These should be brought on in pots in a cold frame until growing away well, then transplanted to their permanent positions in Spring.

Liquorice can be invasive once established.

Although it is possible to grow this plant, given the length of time required before you can harvest it, it’s probably easier to buy liquorice root from a health store (see below). So far as I know, sweet shops no longer sell it.

Liquorice can be used as a flavoring and/or sweetener, and the leaves are used as a tea substitute in Mongolia. The root fibers can apparently be used for making wallboards and similar products!

Liquorice is not suitable for use during pregnancy (because it has a hormonal effect), by anyone suffering from high blood pressure or kidney disease, or anyone currently using digoxin-based medication. Take care not to exceed the stated dose (or eat too many liquorice candies). A large overdose can cause edema, high blood pressure and congestive heart failure.

Decoction: Add 1 tsp well-crushed root to 250ml (1 US cup, 8 fl oz) cold water in a non-metallic pan. Bring to a boil, reduce to a simmer and continue heating for 10-15 minutes, strain off root and use the liquid hot or cold. Dosage: Up to 250ml (1 US cup, 8 fl oz) a day, split into 3 doses.

Liquorice is a soothing herb and powerfully anti-inflammatory. In Japan, it is prescribed to control chronic viral hepatitis, and there is research evidence to show its effectiveness to protect the liver in mice. It inhibits Helicobacter pylori, which makes it a useful aid in the treatment of both duodenal ulcers and peptic ulcers. It is also antispasmodic, tonic, diuretic, expectorant and laxative. Mainly used in herbal medicine to treat coughs and other bronchial conditions including asthma and bronchitis, it is also useful for allergic complaints, to help the body recover from steroid treatments, treat urinary tract infections, bladder and kidney complaints and stomach problems. As already mentioned, it’s also a pretty good laxative. It is also sometimes used to treat Addison’s disease. Externally, a root decoction can be used to treat herpes, eczema and shingles. Use as a mouthwash to treat canker sores (mouth ulcers).

Liquorice is not used in aromatherapy.

I offer a selection of liquorice products in my online shop.

If you decide to grow your own liquorice, follow the rules of organic gardening. Since the part used is the root, this is especially important to avoid foreign chemicals ending up in your remedy. To find out more about growing organic herbs visit the Gardenzone.


Great Burnet health benefits: for burns and discharges

Great burnet is a member of the Rose family

Great burnet is a member of the Rose family

Originally published on Herbal Medicine from Your Garden

Great burnet, Sanguisorba officinalis (sometimes labeled Poterium officinale), is also known as Italian burnet or Italian pimpernel, or sometimes just burnet. It’s closely related to the salad burnet, and both are members of the Rose family, which is quite obvious when you look at the leaves of this plant. Great burnet is generally found growing in damp meadows and peat bogs, but it will grow almost anywhere not in the shade, even very alkaline soil.

Great burnet is a hardy perennial which reaches a height of about 3 feet (1m). The whole plant is used medicinally, but especially the root, which is dug up in the fall.

An ointment made from crushed fresh root mixed with petroleum jelly is an effective treatment for eczema. A standard infusion can be made from 3 handfuls of fresh or 30g (1 ounce) of dried leaves to 570ml (2½ US cups, 1 UK pint) of boiling water and allowed to stand for at least 10 minutes (up to 4 hours) before straining for use. This can be used as a treatment for feverish conditions, as an astringent, and also as a lotion for burns. The dose is 75ml (a third of a cup) up to 3 times a day.

The same infusion, or a decoction made by simmering 30g (1 ounce) of fresh or half that quantity of dried root in 570ml (2½ US cups, 1 UK pint) of water until the liquid is reduced by half, can be used to treat all conditions relating to discharges, eg. diarrhea, heavy periods, peptic ulcers and so on.  The dose is one cupful a day.

As regular readers will be tired of hearing, all herbs grown for medicinal use should be grown organically to avoid their properties being reduced or completely destroyed by foreign chemicals. To find out more about growing organic herbs visit the Gardenzone.