Probiotics: for healthy intestinal microflora

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Probiotics: for healthy intestinal microflora

I. Introduction to the world of intestinal microflora and probiotics

A. The role of intestinal microflora in human health

  1. What is intestinal microflora? The intestinal microflora, also known as the intestinal microbia, is a complex and dynamic ecosystem of microorganisms that inhabit the human gastrointestinal tract. This ecosystem consists of trillions of bacteria, viruses, fungi, archaeas and other microorganisms that coexist in complex interaction with each other and with the owner. The composition of the intestinal microflora is unique to each person and is formed under the influence of genetic factors, lifestyle, diet and medication.

  2. A variety of microflora and its meaning. Healthy microflora is characterized by a high variety of types of microorganisms. The variety ensures the stability of the intestinal ecosystem and the ability to adapt to changes in the environment, such as changes in the diet or the effect of pathogenic microorganisms. A decrease in the variety of microflora, known as dysbiosis, is associated with various diseases, including inflammatory intestinal diseases, obesity, diabetes and autoimmune diseases.

  3. The main functions of the intestinal microflora:
    a. Digestion and assimilation of nutrients: The intestinal microflora plays a key role in digesting certain types of food, which cannot be split by their own enzymes of the body, such as fiber. The bacteria in the intestines are fermented fiber, producing short -chain fatty acids (KVK), such as butyrate, acetate and propionate. KZHK serve as the main source of energy for the cells of the colon (colonocytes) and has a wide range of beneficial effects on the body, including improving the barrier function of the intestine, a decrease in inflammation and regulation of blood glucose. Microflora is also involved in the synthesis of vitamins, such as vitamin K and B. B. B vitamins. Immune system: About 70% of the human immune system is in the intestines, and microflora plays an important role in its development and functioning. Bacteria in the intestines stimulate immune cells, teaching them to recognize and attack pathogenic microorganisms. Microflora also helps maintain the barrier function of the intestine, preventing the penetration of pathogens and toxins into the bloodstream. The imbalance of microflora can lead to impaired immune regulation and increased susceptibility to infections and autoimmune diseases. C. Protection against pathogenic microorganisms: Healthy microflora competes with pathogenic microorganisms for nutrients and space in the intestines, preventing their propagation and colonization. Some bacteria in the microflora also produce antimicrobials that kill or suppress the growth of pathogens. Maintaining a healthy microflora is an important factor in the prevention of infectious intestinal diseases. D. The effect on the brain and the nervous system (the axis of the “intestines-brain”): The intestinal microflora interacts with the brain through the “intestines-mozg” axis, a double-destroyed communication system, which includes the nervous, endocrine and immune systems. Bacteria in the intestine can affect the function of the brain, producing neurotransmitters, such as serotonin and dopamine, as well as other substances that modulate the activity of the nervous system. The imbalance of microflora can be associated with various mental disorders, including depression, anxiety and autism.

B. What are probiotics?

  1. Definition Probiotic: Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on the health of the owner. The definition given by the World Health Organization (WHO) emphasizes that probiotics should be alive, benefit health and use in adequate amounts.

  2. Key characteristics of probiotics:
    a. Viability: Probiotics should be alive and active at the time of use in order to exert their beneficial effects. The process of production and storage of probiotic products should ensure the preservation of the viability of microorganisms. B. Safety: Probiotics should be safe for use, do not cause side effects and not transmit antibiotic resistance genes. Probiotics strains should be well studied and tested for safety. C. Proven effectiveness: Probiotics should be tested in clinical research and demonstrate their effectiveness regarding specific health states. The effectiveness of probiotics can vary depending on the strain, dose and individual characteristics of a person. D. Resistance to the conditions of the gastrointestinal tract: Probiotics should be resistant to the acidic environment of the stomach and bile salts in order to survive when passing through the gastrointestinal tract and reach the intestines, where they have their beneficial effects.

  3. The difference between probiotics and prebiotics:
    a. Probiotics: Living microorganisms that have a beneficial effect on health. B. Prebiotics: Interesting food ingredients that stimulate the growth and activity of beneficial bacteria in the intestines. Prebiotics serve as food for probiotics and contribute to their reproduction and colonization in the intestines. Examples of prebiotics include inulin, fruitoligosaccharides (phos) and galactooligosaccharides (state).

  4. Sinbiotics: A combination of probiotics and prebiotics that act synergically, enhancing the beneficial effects of each other. Sinbiotics provide both the receipt of beneficial microorganisms into the intestines (probiotics), and nutrition for these microorganisms (prebiotics), contributing to their growth and activity.

C. The main types of probiotics and their properties

  1. Lactobacillus (lactobacteria):
    a. General characteristic: A genus of bacteria widely used as probiotics. Lactobacteria produce lactic acid, which creates an acidic environment in the intestines, suppressing the growth of pathogenic microorganisms. B. The most common types and their specific properties:
    i. Lactobacillus acidophilus: Helps in the digestion of lactose, reduces cholesterol, strengthens the immune system. II. Lactobacillus rhamnosus: Improves the barrier function of the intestine, reduces the risk of developing diarrhea associated with the use of antibiotics, and prevents eczema in children. III. Lactobacillus reuteri: Suppresses growth Helicobacter pyloriimproves the condition with colic in infants, strengthens the immune system. IV. Lactobacillus casei: Improves digestion, reduces the risk of respiratory infections, and supports the immune system. v. Lactobacillus plants: Improves the barrier function of the intestine, has antioxidant properties, reduces the risk of developing inflammatory intestinal diseases.

  2. Bifidobacterium (bifidobacteria):
    a. General characteristic: A genus of bacteria, which are one of the first microorganisms that colonize the intestines of infants. Bifidobacteria play an important role in the development of the immune system and maintain a healthy microflora. B. The most common types and their specific properties:
    i. Bifidobacterium bifidum: Improves digestion, strengthens the immune system, protects against pathogenic microorganisms. II. Bifidobacterium long: It has antioxidant properties, reduces cholesterol levels, improves the condition with allergic reactions. III. Bifidobacterium breve: Improves digestion in infants, reduces the risk of diarrhea, strengthens the immune system. IV. Bifidobacterium child: It is important for the development of the immune system in infants, improves digestion, reduces the risk of allergies. v. Bifidobacterium animal ssp. cream: Improves digestion, strengthens the immune system, reduces the risk of constipation.

  3. Saccharomyces boulardi (Saharomycety bulldis):
    a. General characteristic: Type of yeast, which is used as a probiotic. Saccharomyces boulardii It is resistant to antibiotics and is often used for the prevention and treatment of diarrhea associated with antibiotics. B. Specific properties: Improves the barrier function of the intestine, inhibits the growth of pathogenic microorganisms, stimulates the immune system.

  4. Other types of probiotics (less common):
    a. Streptococcus thermophilus: Used in the production of yogurt and other sour -milk products. B. Enterococcus faecium: Used to treat diarrhea and other gastrointestinal disorders. C. Bacillus subtilis: Used to improve digestion and strengthen the immune system.

D. Factors affecting the composition of the intestinal microflora

  1. Diet: The diet has a huge impact on the composition of the intestinal microflora. Eating a large amount of fiber, fruits and vegetables contributes to the growth of beneficial bacteria, such as bifidobacteria and lactobacilli. A high content of fats, sugar and treated products can lead to dysbiosis and an increase in the number of harmful bacteria.

  2. Reception of antibiotics: Antibiotics kill bacteria, both useful and harmful, which can lead to a significant change in the composition of the intestinal microflora. After the course of antibiotics, a decrease in the variety of microflora and an increase in the number of pathogenic microorganisms, such as Clostridium difficile.

  3. Age: The composition of the intestinal microflora changes throughout human life. In infants, microflora consists mainly of bifidobacteria, which play an important role in the development of the immune system. With age, the composition of microflora becomes more diverse, but can change under the influence of diet, taking drugs and other factors. In older people, a decrease in the variety of microflora is often observed, which may be associated with a deterioration in health and increased susceptibility to infections.

  4. Stress: Chronic stress can negatively affect the composition of the intestinal microflora, leading to dysbiosis and an increase in the permeability of the intestinal wall (“leaky intestinal syndrome”). Stress can also affect the immune system and increase the risk of inflammatory intestinal diseases.

  5. Geographical position: The composition of the intestinal microflora can vary depending on the geographical position and lifestyle. People living in different countries can have different diets, different hygiene conditions and different access to medical services, which can affect the composition of their microflora.

  6. Genetics: Genetic factors can also play a role in the formation of intestinal microflora. Some studies have shown that certain genes can affect the composition of microflora and a predisposition to certain diseases.

II. The benefits of probiotics for health

A. Improving digestion and treatment of gastrointestinal disorders

  1. Diarrhea associated with taking antibiotics: Probiotics, especially Saccharomyces boulardii And Lactobacillus rhamnosus GGproved their effectiveness in the prevention and treatment of diarrhea associated with antibiotics. Antibiotics kill both harmful and beneficial bacteria in the intestines, which can lead to an imbalance of microflora and an increase in the number of pathogenic microorganisms, such as Clostridium difficile. Probiotics help restore a healthy microflora and prevent the development of diarrhea.

  2. Irritable intestine syndrome (SRK): Probiotics can alleviate the symptoms of IBS, such as abdominal pain, bloating, diarrhea and constipation. Some studies have shown that certain probiotics strains, such as Bifidobacterium infant 35624can reduce abdominal pain and bloating in people with SRK.

  3. Inflammatory diseases of the intestine (BCC): Probiotics can help maintain remission in BAC, such as Crohn’s disease and ulcerative colitis. Some studies have shown that certain probiotics strains, such as E. coli Nissle 1917can be effective in the treatment of ulcerative colitis.

  4. Constipation: Probiotics can help improve the frequency and consistency of stools in people with constipation. Some studies have shown that certain probiotics strains, such as Bifidobacterium lactis DN-173 010can be effective in the treatment of constipation.

  5. Infectious diarrhea: Probiotics can reduce the duration and severity of infectious diarrhea caused by viruses, bacteria or parasites. Some studies have shown that certain probiotics strains, such as Lactobacillus rhamnosus GGcan be effective in the treatment of rotavirus diarrhea in children.

B. Strengthening the immune system

  1. Prevention and treatment of respiratory infections: Probiotics can help strengthen the immune system and reduce the risk of respiratory infections, such as colds and influenza. Some studies have shown that the intake of probiotics can reduce the duration and severity of respiratory infections.

  2. Reducing the risk of allergies: Probiotics can help reduce the risk of allergies in children, especially in those who have a family predisposition to allergies. Some studies have shown that the intake of probiotics during pregnancy and in early childhood can reduce the risk of eczema and other allergic diseases.

  3. Improving the immune response to vaccination: Probiotics can improve the immune response to vaccination, increasing the effectiveness of vaccines. Some studies have shown that the intake of probiotics simultaneously with vaccination can increase the immune response and provide longer protection against infections.

C. Influence on mental health (axis “intestines-mosg”)

  1. Improving mood and reducing anxiety: Probiotics can have a positive effect on mental health, improving mood and reducing anxiety. Some studies have shown that the intake of probiotics can reduce the symptoms of depression and anxiety.

  2. Reducing stress levels: Probiotics can help reduce stress, modulating the axis of the “intestines-mozg”. Some studies have shown that the intake of probiotics can reduce the level of cortisol, stress hormone.

  3. Improving cognitive functions: Probiotics can improve cognitive functions, such as memory and concentration of attention. Some studies have shown that the intake of probiotics can improve cognitive functions in the elderly.

D. Other potential advantages

  1. Close -to -level decrease in cholesterol: Some studies have shown that certain probiotics strains, such as Lactobacillus reuterican help reduce blood cholesterol.

  2. Improving the condition of the skin: Probiotics can help improve the condition of the skin in various diseases, such as eczema, acne and rosacea.

  3. Help in weight loss: Some studies have shown that probiotics can help in weight loss, modulating metabolism and reducing appetite.

  4. Prevention of urogenital infections in women: Probiotics can help in the prevention and treatment of urogenital infections in women, such as bacterial vaginosis and candidiasis.

III. Sources of probiotics

A. Food rich in probiotics

  1. Yogurt: Yogurt is one of the most common sources of probiotics. When choosing yogurt, attention should be paid to the fact that the presence of live and active crops is indicated on the package.

  2. Kefir: Kefir is a sour -milk drink containing a large amount of probiotics, including lactobacilli and bifidobacteria.

  3. Sauerkraut: Sved cabbage is a fermented product containing various types of probiotics.

  4. Kimchi: Kimchi is a Korean dish made of fermented cabbage containing a large number of probiotics.

  5. Misso: Miso is a Japanese paste of fermented soybeans containing probiotics.

  6. Pace: A pace is an Indonesian product of fermented soybeans containing probiotics.

  7. Tea mushroom (comable): Combuche is a fermented tea drink containing probiotics.

  8. Other fermented products: Fermented vegetables, such as salted cucumbers and olives, can also contain probiotics.

B. probiotic additives

  1. Output forms: Probiotic additives are available in various forms of release, such as capsules, tablets, powders and fluids.

  2. Choosing a probiotic supplement: When choosing a probiotic supplement, attention should be paid to the following factors: a. The contents of the strains: Choose an additive containing probiotics strains that have proven their effectiveness in relation to specific health states. B. The amount of CO (colony -forming units): The amount of CONSTOMS indicates the amount of living microorganisms in one dose of the additive. It is usually recommended to choose additives containing at least 1 billion. C. Manufacturer: Select the supplement from a reliable manufacturer that complies with quality and safety standards. D. Storage conditions: Probiotic additives should be stored in accordance with the manufacturer’s instructions in order to maintain the viability of microorganisms.

  3. Reception recommendations: Probiotic additives are usually taken once or twice a day, preferably during meals. It is important to follow the manufacturer’s instructions and consult a doctor before taking probiotic additives.

IV. How to take probiotics correctly

A. Consultation with a doctor

  1. The need for consultation: Before taking probiotics, it is recommended to consult a doctor, especially if you have any diseases or you take medications. The doctor can help you choose a suitable strain of probiotics and determine the optimal dose.

  2. Special cases: Consultation with a doctor is especially important for the following groups of people: a. People with a weakened immune system: Probiotics may not be safe for people with a weakened immune system, such as people with HIV/AIDS, people who have undergone organs transplantation, and people undergoing chemotherapy. B. People with severe diseases: Probiotics may not be safe for people with serious diseases, such as sepsis and pancreatitis. C. Pregnant and lactating women: Additional studies are needed to determine the safety of probiotics for pregnant and lactating women.

B. The choice of a suitable test strain

  1. Definition Aims accept: Choose a strain of probiotics that has proven your effectiveness in relation to a specific goal that you want to achieve. For example, for the treatment of diarrhea associated with taking antibiotics, it is recommended to use Saccharomyces boulardii or Lactobacillus rhamnosus GG.

  2. Study of research: Study scientific research to learn more about specific probiotics and their effectiveness.

C. Dosage and duration of admission

  1. Compliance with the recommendations of the manufacturer: Follow the recommendations of the manufacturer on the dosage and duration of the probiotic supplement.

  2. Individual features: The dosage and duration of probiotics can vary depending on the individual characteristics of a person and his health.

  3. Curs ahead: Probiotics are usually taken in courses from several weeks to several months.

D. Proper storage of probiotics

  1. Compliance with the manufacturer’s instructions: Store probiotic additives in accordance with the manufacturer’s instructions. Some probiotic additives require storage in the refrigerator to maintain the viability of microorganisms.

  2. Protection from exposure to high temperatures and humidity: Protect probiotic additives from exposure to high temperatures and humidity, which can reduce the viability of microorganisms.

E. Possible side effects and contraindications

  1. Side effects: In most cases, probiotics are well tolerated, but some people may have side effects, such as bloating, gases and diarrhea. These side effects usually pass on their own after a few days.

  2. Contraindications: Probiotics are contraindicated to people with a weakened immune system, severe diseases and allergies to the components of a probiotic supplement.

V. Conclusion: probiotics as part of a healthy lifestyle

A. Integration of probiotics in the diet

  1. The use of products rich in probiotics: Include in your diet foods rich in probiotics, such as yogurt, kefir, sauerkraut and kimchi.

  2. A variety of nutrition: Eat varied by eating a large amount of fiber, fruits and vegetables to maintain the growth of beneficial bacteria in the intestines.

B. Maintaining a healthy lifestyle

  1. Balanced diet: A balanced diet rich in fiber, fruits and vegetables contributes to the growth of beneficial bacteria in the intestines.

  2. Regular physical exercises: Regular physical exercises can improve the composition of the intestinal microflora and strengthen the immune system.

  3. Reducing stress levels: A decrease in stress levels can positively affect the composition of the intestinal microflora and the general state of health.

  4. Refusal of bad habits: The refusal of smoking and alcohol abuse can improve the composition of the intestinal microflora and strengthen the immune system.

C. Further research and prospects for the use of probiotics

  1. Active research: Currently, active studies are being conducted to study the effects of probiotics on various health conditions, including autoimmune diseases, cancer and neurodegenerative diseases.

  2. Prospects for application: In the future, probiotics can be used to develop new methods of treatment and prevention of various diseases.

  3. Individual approach: In the future, the approach to the use of probiotics can become more individual, based on the analysis of the intestinal microflora of each person.

This is a detailed consideration of the topic of probiotics, providing comprehensive information about their role in maintaining a healthy intestinal microflora. Information is presented structured, with an emphasis on scientific data and practical recommendations.

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