The brain’s natural aging process can be slowed down with a very simple measure: eat more fiber.
Protect the brain with fiber
In the course of aging, chronic inflammatory processes occur in the brain. The so-called microglia are particularly affected. These are special immune cells in the brain. If inflammatory processes occur here, these cells form pro-inflammatory messenger substances that are known to impair cognitive and motor functions – which could therefore be an explanation for a deterioration in memory and the other typical signs of aging.
According to a study, however, the inevitable can be significantly delayed, namely – as mundane as it may sound – with the help of dietary fiber . The researchers at the University of Illinois explain the connections as follows:
Dietary fiber reduces inflammation in the brain
Dietary fiber encourages the beneficial gut bacteria in the gut. When these bacteria metabolize fiber from food, they form, among other things, short-chain fatty acids, e.g. Butyrate.
“Butyrate is such a particularly interesting substance because it has an anti-inflammatory effect on the microglia. It has also been shown to improve memory in studies, at least in mice,” explains Professor Rodney Johnson, author of the study, which was published in Frontiers in Immunology ( 1 ).
Inflammation in the brain is linked to Alzheimer’s
Despite the positive results of previous studies, the mechanism by which butyrate is so beneficial to the brain was not clear. Johnson’s study has now shown that butyrate – when taken as a pure substance in the form of a dietary supplement – prevents the inflamed microglia from producing inflammatory messenger substances. One of these harmful substances is interleukin-1, which appears to be closely related to Alzheimer’s in humans.
In another experiment, the researchers wanted to find out whether simply consuming fiber would have the same effect as taking the isolated butyrate, i.e. whether consuming fiber alone can produce enough butyrate in the intestine to protect the brain from inflammation . Because butyrate is unfortunately out of the question as a dietary supplement for humans, as it has an extremely deterrent smell.
“We know that nutrition has a very large influence on the composition and functions of the intestinal flora. Those who eat high-fiber feed the beneficial bacteria, while those who eat high in fat and protein might feed a less healthy intestinal flora. So you can influence the intestinal flora with a targeted diet and in this way in turn influence or prevent a certain disease,” says Professor Jeff Woods, co-author of the study.
In concrete terms, the experiment looked like this: Different groups of young and older mice were fed either high or low fiber and then measured the butyrate level in the blood, the level of other short-chain fatty acids and the levels of inflammatory messengers in the intestine.
As we age we are particularly prone to unhealthy eating
The high-fiber diet increased butyrate levels, as well as levels of the other short-chain fatty acids, in all mice, young and old. The low-fiber diet, on the other hand, only caused inflammatory processes in the intestines of the older mice. Apparently, younger people can still compensate well for an unhealthy diet, which is no longer possible in old age.
Existing inflammation can be reversed again
However, if the older mice also received roughage, the existing inflammation – both in the intestine and in the microglia – was reduced dramatically, so that ultimately there was no longer any difference between the age groups. Johnson explains:
“A high-fiber diet can clearly control and regulate the inflammatory processes in the intestine.”
Although the study was conducted on mice, Johnson says the results can easily be extrapolated to humans. He summarizes: “What you eat matters! We know that older people eat 40 percent less fiber than officially recommended. However, not eating enough fiber can have extremely negative effects on areas of the body that have not previously been associated with fiber, such as the brain.
However, previous research had already shown that a high-fiber diet itself protects against lung diseases and also reduces the risk of death after a heart attack . And if pregnant women eat high-fiber foods, they can reduce their child’s risk of asthma with this dietary measure .
What foods contain fiber to protect the brain?
The recommendation for dietary fiber is: 30 grams per day! The study above focused specifically on soluble dietary fiber. It is true that most high-fiber foods contain both soluble and insoluble fiber. However, a particularly large amount of soluble dietary fiber can be found in fruits (pectin , especially in apples, blueberries, currants, gooseberries), in linseed and psyllium husk powder. The soluble fiber is characterized by the fact that it binds water and thus swells.
Inulin is also a soluble fiber that can be taken as a dietary supplement. Likewise, the beta-glucan in oats, oat bran and barley is part of the soluble fiber. Dried fruits such as Prunes are also a very good source of fiber. Always remember to drink plenty of water when eating high-fiber foods!
Together with regular colon cleansing you can keep your microbiome and brain working in optimal conditions.
Do you know the feeling when a kidney stone gets stuck in the urinary tract? The pain is extreme. So it pays to know how to prevent kidney stones and the agony that comes with them. A recent study showed that this should be easily possible with lemonade.
How to prevent kidney stones
When minerals accumulate in the kidneys and form solid structures there, one speaks of kidney stones. If the stones stay small, that’s not so bad. Therefore, many people, do not notice anything. Occasionally, the small stones (kidney gravel) are even passed unnoticed with the urine.
It only becomes tragic when the stones remain in the kidneys and keep getting bigger. Then a single stone (from 6 millimeters in size) is enough to cause pain while leaving the kidney and making its way outside. If such a stone gets stuck in the ureter (the connection between the kidneys and bladder), the bladder, or in the urethra, the kidney colic is there – and this causes really severe pain.
Another consequence of kidney stones can be a bladder infection or recurring urinary tract infections because kidney stones can lead to a stagnant urine flow, which promotes infections in the urinary tract and bladder.
Prevention is possible
Why kidney stones develop in some people is a mystery to conventional medicine. Therefore, a certain genetic predisposition is considered to be the main cause.
Oddly enough, there is a controversial discussion about whether the wrong diet and lifestyle could be a causal factor in the development of kidney stones. It is strange because precisely those measures that potential kidney stone candidates should take in order to prove that they are 100% effective in prevention only relate to certain dietary and lifestyle habits.
So one would have to look for the cause here, which can usually be found in an incorrect, unhealthy diet and an acidic lifestyle that is hostile to the kidneys. If you turn the situation around by changing your diet and lifestyle, you can often prefent kidney stone.
See a doctor for renal colic
If renal colic occurs, then it is already too late. Nutritional advice is useless now. The stone will need to be dislodged and possibly surgically removed to unblock any possible obstruction to urine flow and of course to ease the excruciating pain.
Conventional medicine is usually the last resort in this case. “Back and abdominal pain, blood in the urine, and nausea and vomiting are the three classic symptoms of kidney stones,” explains Roger L. Sur, MD, and director at the San Diego Comprehensive Kidney Stone Center at the University of California, in a press statement. “You don’t have to have all three symptoms, but one of them will definitely show up and then be difficult to ignore. If you are in extreme pain, especially if you have a fever, you should see your doctor or go to the emergency room immediately. The presence of a fever indicates you may have an infection that could be life-threatening.”
Once kidney stones, always kidney stones – at least in 50 percent of patients
Unfortunately, the problem is that kidney stones can be successfully removed by conventional medicine. However, according to Dr. Sur – a 50 percent chance of getting new kidney stones within five to ten days. This is not surprising since removing the stones has nothing to do with removing the real cause.
If you keep emptying the bucket that sits under a dripping faucet, hoping it will eventually stay empty, you will understandably be disappointed. Until you realize your faucet needs a new seal, you’ll be lugging buckets day and night.
It’s the same with kidney stones. If you’re constantly cramming new material for kidney stones, you can’t let them shatter fast enough as they form again.
Therefore, the best strategy against kidney stones is not to get them in the first place. Although changing a seal in five minutes is not enough here, the preventive measure that Dr. Sur recommends is a lot more fun than changing a seal. It’s about drinking lemonade.
Table salt: a risk factor for kidney stones
Dr Sur explains that kidney stones in particular, which consist of calcium, could be caused by a diet that is too high in salt. Excessive salt intake stimulates calcium excretion in the urine, which in turn can lead to stone formation.
Therefore, no longer use ordinary table salt, but only high-quality rock, crystal or sea salt – herbal salt is even better, as this consists partly of herbs and you automatically use less salt, at least if you stick to your usual amount (and don’t add salt until you get the taste you’re used to). Also, note here that ready meals of all kinds usually contain a lot of salt, so switching away from ready-made products to home-cooked meals also enables better salt control.
High uric acid levels can lead to kidney stones
Another very common type of kidney stone is formed from uric acid, a by-product of the metabolism of purines which, under certain circumstances, crystallizes and can lead to uric acid stones. A diet rich in animal protein is also high in purines and is therefore considered a risk factor for this type of kidney stone.
One of the reasons for this is that the human body is not well equipped to digest large quantities of meat, fish and seafood. For example, dogs that naturally eat a lot of meat have an enzyme that can break down the uric acid that occurs when they eat meat.
If you are prone to uric acid stones, substitute plant-based protein sources such as legumes and soy products for meat, fish, and seafood. e.g. lupins (belong to the legumes) can even contribute to a reduction in uric acid levels.
There are different study results on soy. In some, soy products showed no uric acid-elevating properties ( 1 ). In others, some soy products increased uric acid levels ( soybeans, soy flour, soy milk) but others did not ( tofu, dried tofu sticks) ( 2 ).
In a review from 2018, in which 9 studies on this topic were evaluated, it was found that red meat, seafood, alcohol and fructose in particular increase uric acid levels. In the case of soy products, no connection with the uric acid level could be determined. Vegetables high in purines also did not affect uric acid levels but reduced the risk of gout (which is also associated with high uric acid levels) ( 3 ).
Can Calcium Cause Kidney Stones?
On the other hand, eliminating natural calcium-rich foods from the diet would be of little help, since calcium-containing kidney stones do not form from the vital calcium found in natural foods (such as green leafy vegetables, algae, poppy seeds, sesame, broccoli, etc.), but from calcium salts, which are only formed in the body when a predominantly acid-forming diet is practiced.
The acids produced during the metabolism of meat, dairy products, pasta, finished products, alcohol, etc. are neutralized with the help of valuable minerals, especially calcium. The result is, among other things, calcium salts. And it is precisely these calcium salts that can now lead to kidney stones if there is insufficient fluid intake.
In addition to drinking plenty of water (see next section) and a preferably alkaline diet, basic deacidification is, therefore, a must for people with a tendency to kidney stones.
The art of drinking right
However, the risk of kidney stones can be significantly reduced if, even with an unsuitable diet, so much pure spring water is drunk that the urine remains almost colorless. It is particularly important here that people with a tendency to have kidney stones make sure that they drink enough good drinking water every day so that they can excrete between 1 and 2 liters of urine.
It is therefore not enough to consistently drink two liters of water, as the amount excreted can vary depending on the outside temperature, diet and activity. In summer, when you sweat a lot, after exercise or after a visit to the sauna, you have to drink far more to achieve the required amount of excretion.
With the help of a measuring cup, the daily amount of urine can be checked. In addition, you should drink throughout the day if possible and even at night if possible. Anyone who stops drinking in the evening in order to be able to sleep better gives the kidney stones the whole night to grow and thrive.
Lemons are natural kidney stone enemies
Many people don’t like the taste of simple spring water, which should also be non-carbonated. Here comes Dr. Sur and his lemonade study just right. In this study, drinking 120 milliliters of lemon water (diluted with two liters of water) daily reduced the kidney stone production rate per patient from 1.0 to 0.13.
Remember that lemons have the highest concentration of citrates of any citrus fruit. Citrates are natural inhibitors of kidney stone formation. Other fruit juices, on the other hand, not only have lower amounts of citrates but are often enriched with poorly digestible calcium – and this in turn is the main component of most kidney stones.
Better to make lemonade yourself
Unfortunately, Dr. Sure points out that commercially available lemonade can no longer be recommended in good conscience. It’s sweetened with either sugar or artificial sweeteners, artificial citric acid, and flavorings that make it in no way suitable as an everyday drink.
That’s why it’s better to make your own lemonade from fresh lemons. Not only is their stone-inhibiting effect likely to be stronger than that of industrial lemonade, but it also has none of the side effects that sweeteners and other synthetic additives can cause. Therefore, the best way to harness the anti-kidney stone power of lemon is this:
If possible, prepare your lemonade freshly just before drinking it. Squeeze one or two lemons per liter of water and sweeten – if absolutely necessary – only with stevia or with a little agave syrup. You can make yourself refreshing vitamin water in a similar way – or you can do the lemon juice cure, which is also called Master Cleanse and is known for its purifying, detoxifying and healing effects.
Vitamin C is not a cause of kidney stones
Vitamin C is sometimes cited as a cause of kidney stones, especially when taken in supplement form. While there are indeed studies showing that vitamin C increases the risk of kidney stones, they also show that for this to happen you need to:
take it in high doses of more than 1000 mg daily and for years
and at the same time drink too little
have a genetic predisposition to kidney stones or excessive formation of oxalate (hyperoxaluria)
have basic components missing from the diet
have a magnesium deficiency at the same time
The best way to prevent Kidney issues is to drink lots of water. If you do have problems drinking water, a colonic can also rehydrate your system from the inside out.
When most people think of a liver problem, they think of alcohol abuse. Therefore, a non-alcoholic often assumes that their liver is healthy. Not even close. We breathe in toxins every day, we eat them with food (pesticides, aflatoxins, etc.) and we ingest them through medication. All of this puts a strain on the liver in addition to today’s often unfavorable diet.
Promote liver regeneration
The liver is one of the most important organs in our body. Measures that promote the regeneration of the liver are therefore extremely useful at regular intervals – which is particularly evident when you consider all the tasks and areas of responsibility of the liver:
The liver is the junction of almost every part of the body. Everything that enters the body also passes through the liver and it is the liver that ultimately decides what is good for the body and what is bad for it. For example, all food components first reach the liver after being metabolized from the intestine. There they are processed according to the individual needs of the body so that they can then be forwarded to the relevant organs if required.
The liver can store up to a certain amount of nutrients and vital substances that are not required immediately in order to have supplies for later times. The liver also produces the bile needed for digestion, which it delivers to the gallbladder. Since the liver is also the No. 1 detoxification organ, it breaks down toxins and ensures that they cannot burden the organism.
This is how the liver detoxifies
Along with the nutrients, the toxins they contain also reach the liver. Furthermore, those toxins that are absorbed through the lungs and skin also travel straight to the liver through the blood.
This has excellent defense mechanisms with which it can detoxify harmful substances. With the help of special enzymes, she can render them harmless and – via the intestines or the kidneys – eliminate them, around the clock.
When the toxic substances are broken down, strong cell toxins are produced, which can also damage the liver cells themselves. But here, too, the uniqueness of this organ becomes clear again, because the liver has a strong ability to regenerate. It can even regenerate if a part is removed from it, e.g. to transplant another person as a liver replacement.
The liver is often overloaded
The number of toxins that have to be filtered out of the blood by the liver cells every day has been increasing continuously for decades. In addition to the body’s own toxins, stimulants such as alcohol, nicotine and drugs as well as pharmaceuticals of all kinds put an enormous strain on the liver.
In addition, there are intestinal problems such as flatulence that produces toxic gases, pesticides in food, fungal toxins such as aflatoxins, environmental pollutants, heavy metals in drinking water, mercury in teeth and an unhealthy diet high in sugar, fat, meat and harmful food additives. At the same time, modern nutrition lacks fruit and vegetables and thus vital substances that would help the liver to fulfill its tasks.
When the liver is overwhelmed by this situation, it begins to weaken and can no longer perform its important tasks. Fatty liver also often develops , which can lead to diabetes and heart disease.
Signs of liver damage
There are no nerve fibers inside the liver, so the liver cannot express its overload in the form of pain. Therefore, the pain of the liver passes silently for a long time. Only later does pressure appear in the upper right abdomen. Of course, this fact makes it difficult to detect liver damage and take appropriate countermeasures.
The result of a weakened liver is primarily a weakened, tired and low-energy individual suffering from indigestion and/or chronic itching. Other signs that may indicate liver overload, albeit already massive, are the following:
crimson, so-called strawberry tongue
frequent nosebleeds
excessive sweating
dark urine
small red dots the size of a pinhead that appear and disappear at irregular intervals on different parts of the body
yellow discoloration of the skin
Yellowish discoloration in the white of the eye
Swellings between the eyebrows
Bouts of fever and malaise on hot summer days
loss of appetite
difficulty concentrating
Of course, not all of these symptoms always and exclusively have to do with liver damage. However, it is very unlikely that the liver is not ALSO involved in complaints of this type. To be on the safe side, you should check with your practitioner if you experience any symptoms described, to clarify.
Now, at the latest, it is time to give the liver the support it needs for regeneration. The very good news is that the liver can recover even if it is already severely damaged.
Help your liver regenerate
The liver is an extremely regenerative organ. Even if half of the liver were severely damaged, it could regenerate completely – of course only if the damaging factors are avoided in the future.
The sooner you are willing to consciously relieve your liver and support it in building up its cells in a natural way, the faster your entire body will benefit from the effects of your liver-friendly measures.
This is how you relieve your liver
Organic food: When buying your food, make sure that it is not contaminated with pesticides. Organically grown foods are the best choice.
Clean fruit and vegetables thoroughly: Conventionally grown fruit and vegetables should be cleaned thoroughly. If you want to make your own cleaning agent, you will find the instructions at the end of this text.
Avoid ready meals: Do not buy conventional ready meals because they contain inferior fat and sugar additives in addition to many synthetic additives. These ingredients, consumed in large amounts, can also impair liver regeneration. If you occasionally want to use ready meals, choose organic products.
Zero Alcohol: Avoid alcohol consistently. Even small amounts affect your liver, especially when it is in the regeneration phase.
Pure water: Filter your tap water with an efficient water filter. Or use non-carbonated mineral water for cooking.
Organic cleaning agents: Only use ecological household cleaning agents, because the chemical vapors from conventional products enter the body through breathing. Other chemical substances contained therein are absorbed through the skin.
Natural cosmetics: For the same reason, buy products that are natural for cleaning and caring for your skin and hair.
Carrying out the measures listed above will not only noticeably relieve your liver. Overall, you will feel significantly better, freer and more productive.
While the above points ensure that your liver is protected from toxins as best as possible in the future, you can use the following measures to provide your liver with everything it needs for successful regeneration:
Eat healthy and plant-based
Eat a healthy and plant-based diet, so pay particular attention to an adequate intake of fresh, nutritious foods (fruit, vegetables, salads, sprouts, etc.).
Enjoy green smoothies
Prepare a green smoothie (herbs or green leafy vegetables mixed with fruit) every day. In particular, the high chlorophyll content of the herbs and green vegetables used and the effective antioxidant potential of the vital substances massively support the liver in detoxification and regeneration. Alternatively, you can add drops of pure chlorophyll to your water or juice, or even salad dressing.
Chew well
Do not eat large amounts at once, but get used to smaller portions so that the liver is not overwhelmed. Also, chew thoroughly. This improves your digestion and therefore liver health.
Drink enough water
Drink around 2.5 liters (or 50 ml per kilogram of body weight) of good quality still water daily so that some of the toxic substances can also be excreted through the kidneys.
Choose quality supplements
Optimize your diet with an additional supply of vital substances through high-quality food supplements. e.g. the chlorella algae has – in addition to its nutrients and vital substances – also a certain binding capacity for heavy metals. This property makes it an ideal component specifically for liver regeneration ( 1 , 2 ).
Use herbs for your liver
Herbs like milk thistle, artichoke, and dandelion have historically been known for their liver-protecting properties ( 3 ) ( 4 ) ( 5 ) ( 6 ). Dandelion in particular can be integrated into meals every day (smoothies, salads, soups, etc.).
Milk thistle should be chosen in the form of high-dose preparations in order to achieve an effective dose of its active ingredients (silymarin). Artichoke is available in the form of fresh plant juice, which can be taken several times a day.
In addition, special herbal mixtures are designed to effectively support the liver in its detoxifying activity. In this way, the liver is relieved and strengthened at the same time. Products of this type are available as dietary supplements for liver strengthening or liver regeneration, e.g. Liver health by Global healing.
Choline for the liver
In addition to the medicinal plants mentioned, choline is also an important substance for the liver. Because a choline deficiency can promote the development of fatty liver.
Capsaicin from chilies
Capsaicin is the hot-tasting substance found in chili peppers. In tests, capsaicin was shown to be a great liver protector, which could protect the liver from damage caused by hepatotoxic substances ( 7 , 8 ).
Even with hepatic fibrosis (progressive scarring of liver tissue that can lead to cirrhosis and cancer), capsaicin has been able to help and while not correcting the fibrosis, it has prevented it from progressing, so it may not progress to cancer. Capsaicin can be taken very easily via capsules or naturally via spicy food, e.g. Indian or Asian recipes spiced with chili. Or you prepare a chili pesto and eat it every day.
Bitter substances activate the liver’s functions
Bitter substances are those secondary plant substances that the liver is particularly happy about. They ensure a healthy flow of bile, regulate the acid-base balance and activate the liver functions from the ground up. Bitter substances are taken in the form of herbal bitters, bitter elixirs (e.g. Swedish bitter alcohol-free), bitter plant powders (e.g. dandelion powder) or bitter plant extracts (e.g. dandelion root extract).
Antioxidants protect the liver
Taking antioxidants (e.g. glutathione ( 9 ), astaxanthin ( 10 ), OPC ( 11 ) or similar) also makes an important contribution to protecting the liver. All liver-damaging toxins generate large numbers of free radicals, which can be neutralized by taking extra amounts of antioxidants. This measure also enables the liver cells to regenerate more quickly.
Probiotics are important for gut health
There is a strong link between gut health and liver performance ( 12 , 13 ). Scientists have now found that taking probiotics can even help break down fatty liver.
Probiotics can be taken on their own. However, they can also be used as part of a colon cleansing program.
Because: The healthier and cleaner the intestine, the less toxins get into the liver and the better the liver is doing.
Probiotics have a very positive effect on health – but only if you use high-quality preparations and know what to look out for when taking and using them.
Probiotics – The correct application and intake
We use the term probiotics to describe preparations that contain active or inactive probiotic (gut-friendly) bacterial strains. Probiotics are usually taken to influence a disturbed intestinal flora in such a way that it can regenerate and consequently improve overall health. Because the healthier the intestines and the more balanced the intestinal flora, the stronger the immune system and the healthier the person.
Since the state of the intestinal flora affects every acute or chronic illness, including obesity, probiotics can be used for almost all complaints and physical problems.
However, it is often not known what to look out for when taking probiotics correctly, when these products are best taken and which probiotic is suitable for which purpose.
Probiotics in capsules or in liquid form?
Probiotics in capsules usually consist exclusively of probiotic bacterial strains. A prebiotic substance is often added in small amounts, e.g. Inulin. Prebiotic means “nourishing the intestinal flora”. A prebiotic consists of food for the probiotic strains and is given to probiotic preparations as “provisions” for the intestinal bacteria.
If a probiotic also contains prebiotic elements, then one no longer speaks of a probiotic but of a symbiotic. In order not to create confusion, most manufacturers still use the term probiotic.
Liquid probiotics such as Probioform can also contain fermented herbal or medicinal plant extracts in addition to bacteria, and depending on the product, medicinal mushroom extracts, shilajit, prebiotics or other active substances. All of these substances should help to influence the environment in the intestine so that the beneficial intestinal bacteria feel comfortable there and at the same time the harmful bacteria and fungi are deterred.
Very good results can be achieved by combining a capsule probiotic with a liquid probiotic.
Probiotic Foods
Sometimes fermented foods are also referred to as probiotics, such as sauerkraut or lactic acid fermented juices. However, since it is never possible to say which bacteria are actually present and to what extent, these foods can be easily integrated into the diet, but specific statements on the effect on specific health problems cannot be made.
Yogurt and other fermented milk products in particular are often considered valuable probiotics. If these foods are supposed to have a positive effect on health, it is in large part due to their probiotic cultures, which could, however, be consumed entirely without dairy products.
Yogurt also only contains a few probiotic strains – and if you’re unlucky only small amounts. Since there are also indications that the effect of yogurt on health is overrated, increased consumption of yogurt is not a solution if you want to build up your intestinal flora in a targeted manner or contribute to its regeneration.
Of course, fermented foods also include kefir & co. However, if you want to take concrete action against dysbiosis (a disorder of the intestinal flora), protect yourself from diseases, strengthen the immune system and improve general health, then high-quality and high-dose probiotics in capsule form or in liquid form make more sense.
What should you look out for when buying probiotics?
When buying probiotics, you can pay attention to the following points:
The number of bacterial strains contained – the more, the better
Many probiotics on the market contain only a few strains of probiotic bacteria, some as little as one or two to three. However, the human intestinal flora consists of 200 to 400 different strains. It is therefore advisable to take probiotics that have the widest possible variety of beneficial intestinal bacterial strains.
Since there are now also research results for various strains that prove very specific effects of these strains, the greater the range of effects achieved, the more beneficial bacterial strains are contained in the respective preparation.
For example, we know that Lactobacillus reuteri can reduce dental plaque and alleviate inflammation of the gums, so it has a positive effect on oral and dental health. If there are problems with an elevated cholesterol level, then L. reuteri supports the regulation of the same. Children who took this strain of bacteria showed a reduced risk of allergies.
Lactobacillus helveticus, takes care of bone health. The strain promotes the absorption of minerals and also the formation of osteoblasts (cells that build bone substance)
The three strains L. gasseri, L. plantarum and L. rhamnosus, help people who are overweight to reach normal weight more easily without subsequently being overtaken by the yo-yo effect.
L. rhamnosus is also known to have therapeutic effects on vaginal yeast infections, while L. plantarum can be used on Helicobacter pylori (stomach germ) infections.
You can already see from this small selection of different effects that a probiotic from many different strains is much more helpful and is therefore preferable to preparations with a small number of bacterial strains.
Ultimate Probiotic capsules, for example, contain 36 different probiotic bacterial strains, including almost all of those just listed. In addition, the preparation contains the yeast strain Saccharomyces boulardii, which can stop acute diarrhea and also prevent antibiotic-related diarrhea.
Active bacteria
When buying probiotics, also make sure that the preparation contains active, i.e. living and not inactivated bacteria.
No superfluous additives
Of course, probiotic preparations should be free of sugar, sweeteners, flavors, and release agents such as e.g. magnesium stearate (also called magnesium salts of fatty acids) and other unnecessary additives.
Better no gastric-resistant capsules
Manufacturers often advertise that their probiotic is enteric-coated. This sounds good at first because it means that a larger amount of the bacteria it contains gets into the intestine. However, since this bypasses the stomach’s natural control and protective mechanisms, probiotics in enteric-coated capsules are more likely to have undesirable side effects than regular capsules.
How do you store probiotics?
While some probiotic strains are not heat-sensitive, we would recommend storing probiotics in the fridge.
The right time to take it
It is ideal to take on an empty stomach, as the probiotic bacteria then pass through the stomach particularly quickly and therefore do not come into contact with stomach acid and digestive enzymes as intensively. After just half an hour – so it is said that almost all bacteria (90 percent) have arrived in the intestine with this intake variant.
The pH of the stomach also varies over the course of the day. It is particularly high (i.e. less acidic) in the morning before breakfast, during meals and in the evening before bed. It is low (i.e. more acidic) after meals.
If you take the probiotic with meals, they should contain a little fat (1 percent is enough), but not high in fat and not rich in protein, since such meals cause the release of a lot of stomach acid and large amounts of digestive enzymes, which in turn can also attack the probiotic bacteria and reduce their quantity.
A study from 2011 confirmed these statements. It examined different intake times. It was found that most probiotic strains arrived in the gut intact when taken either just before meals (up to 30 minutes before) or taken directly with meals. On the other hand, the fewest probiotic bacteria arrived in the intestine when they were taken half an hour after meals.
In summary, the following applies to the correct intake of probiotics
Take probiotics best before breakfast (at least 30 minutes before), or if with breakfast or with another meal than make sure it is not too high in fat and not too high in protein.
Since probiotics also have a positive effect on the quality of sleep, you can also take your probiotic before going to bed if you suffer from insomnia.
If you have never taken probiotics before, start with a small dose and gradually increase to the manufacturer’s recommended dose. You can also split the daily dose into several intakes. In this way you avoid possible side effects (bloating or similar) developing. At the same time, you will be able to find the dosage that you tolerate best.
Unless you have just purchased an enteric-coated capsule preparation, you can open the capsules and split the contained dose if the dose contained in one capsule is too much for you or if you cannot swallow capsules well.
If you have a preparation with enteric-coated capsules, but the capsules are too big and you cannot swallow them, you should first ask the manufacturer/supplier whether it makes sense to open the capsules and only take the contents. If it contains strains of bacteria that are sensitive to gastric juice, it would of course be better to swallow the capsules whole or – if that is not possible – to give the preparation away and buy something more suitable for yourself.
If you have an enteric-coated capsule product, then you can take it at any time.
If you want to combine capsules and a liquid probiotic, then you can take the liquid probiotic together with the capsule.
The duration of the intake
Not much can be said about the duration of the intake, as this is based on the respective symptoms and personal well-being. Typically, probiotics are taken for 4 to 12 weeks.
If you take probiotics alongside antibiotic therapy and afterwards, then a minimum intake of 3 weeks makes sense – according to a review of 82 studies with a total of 11,000 participants. If you have to take antibiotics longer than the usual week or even longer than 3 weeks, then you take the probiotic preparations in any case for just as long and then for another 4 to 6 weeks.
If you have an irritable bowel, it is recommended to take it for a period of up to 8 weeks – at least according to the evaluation of 21 randomized controlled studies from 2016.
A meta-analysis from 2012 showed that taking probiotics over a period of 3 to 4 weeks was not as effective as long-term use for gastrointestinal complaints. This covered periods of at least 9 weeks up to 240 weeks, from which it can be concluded that probiotics can also be taken permanently in the case of corresponding symptoms.
The possible applications
Uses of probiotic supplements include the following:
1. Development of the intestinal flora during or after antibiotic therapy
Probiotics are used to build up the intestinal flora, i.e. when the intestinal flora has lost its healthy balance, e.g. after antibiotic therapy. Because antibiotics not only fight harmful bacteria but unfortunately also bacterial strains that are useful for humans and in this way permanently damage the intestinal flora.
Direct side effects are often diarrhea and nausea. It is not uncommon, however, for the damage to the intestinal flora to become noticeable only over time (a few weeks after antibiotic therapy), for example as a result of secondary diseases such as e.g. chronic digestive problems, fungal infections (e.g. vaginal thrush ), chronic fatigue, skin problems, itching, increased susceptibility to infections and much more.
Ideally, probiotics should not be taken after the end of the antibiotic therapy, but already during (and about 4 weeks afterward), since they can reduce antibiotic-related digestive problems, among other things. The interval between taking antibiotics and taking probiotics should be as long as possible, e.g. one in the morning, the other in the evening.
2. Structure of the intestinal flora in dysbiosis
A healthy intestinal flora is characterized not only by a large number of intestinal bacteria overall (it could also be the wrong strains, which are numerous) but in particular by the variety and the right composition of the desired beneficial bacterial strains.
Many factors can lead to a disturbed intestinal flora: poor nutrition, chronic stress, lack of sleep, infections, lack of vital substances, some medications, and even lack of exercise. The consequences of an imbalance in the intestinal flora go far beyond digestive problems. In the meantime, it has been established that almost every chronic disease also has a dysbiosis.
Of course, the cause of the complaints in particular must now be eliminated, if it is apparent. However, a probiotic should always be used as an accompaniment. It gives the intestinal flora the necessary impulses for regeneration, also provides important strains of bacteria, and often also the right bacterial food (prebiotic) in the form of inulin or similar.
In these cases, probiotics help to restore the balance of the intestinal flora. The useful bacterial strains it contains displace the harmful bacteria and fungi and in this way ensure a balanced composition of the intestinal flora.
3. Chronic diseases
As already mentioned in 1. and 2., dysbiosis is one of the contributory causes of many chronic diseases. No matter what the symptoms are, intestinal cleansing with high-quality probiotic preparations is part of almost every holistic concept, together with the right diet, exercise, vital substances, and sufficient sleep.
Common chronic diseases include those of the stomach. If these are caused by excessive multiplication of the stomach germ Helicobacter pylori, a very special probiotic is recommended. In this case, it contains an inactivated probiotic strain that can bind the stomach bacterium and render it harmless in this way (inactivated lactobacillus reuteri DSM17648).
If you keep suffering from flatulence or diarrhea, you can use probiotics that are combined with activated charcoal.
4. Bacterial vaginosis and vaginal thrush
If bacterial vaginosis (vaginal infection with pathogenic bacteria) or vaginal thrush occurs, then the vaginal flora is out of balance. An important component of both diseases can therefore be seen in probiotic preparations. Probiotics can be taken as a vaginal suppository and/or orally.
5. Prevention
If you don’t suffer from any symptoms but want to prevent them, you can also take probiotics as a preventative measure, for example after a phase in which you have neglected your diet or even if infections are circulating.
In addition to certain probiotic bacterial strains, special probiotics to strengthen the immune system also contain medicinal plants that activate the immune system and numerous vital substances such as zinc, biotin, vitamin B12 and vitamin C.
6. Overweight
As described above, selected probiotic bacterial strains support weight loss. Anyone who is toying with the idea of reducing their excess weight should also integrate a probiotic into their weight loss program.
7. For children
For children, one should resort to probiotics that have been specially developed for children, as they only contain those bacterial strains that have been tested for children’s intestinal flora.
Who should not take probiotics
In the case of chronic illnesses, you should of course always first consult your naturopath as to whether it is possible to take probiotics without risk in your case. In the case of a severely weakened immune system, e.g. after an organ transplant immunosuppressants are necessary, it is better not to take probiotic bacterial strains.
If there is a miscolonization of the small intestine, warnings are often given against probiotics. There are different study results on this. Excessive amounts of probiotics can increase the problem, but correct dosing should be able to alleviate the symptoms. You can find a summary of this here: Treating small intestinal overgrowth naturally
Intestinal flora – the test
You can have a dysbiosis or the condition of your intestinal flora determined by your naturopath using a stool test. There are now various tests, but there are also home tests:
You simply take a stool sample at home (according to the instructions), send it by post to the specified laboratory and within a few days you can access your results online. If you are unsure what measures are required, you can use a hotline and you will receive advice there. It is of course even better if you could discuss the results with your naturopath.
Probiotics: positive effects and possible side effects
Probiotics in general have many beneficial health effects. But there can also be side effects – mostly unproblematic. In some cases, however, one should be careful with the application. Because in the case of critically ill people or people with a suppressed immune system, probiotic products should only be taken under medical supervision.
Beneficial effects of probiotics
Possible side effects of probiotics
Suppression of potentially pathogenic germs
Improvement of the barrier function of the intestinal walls
Strengthening of the immune system, reduction of allergies and autoimmune diseases
Shortening the duration of various acute diarrheal diseases
temporarily diarrhea
Normalization of bowel activity, relief from irritable bowel symptoms
temporarily bloating
Suitable strains can fight Streptococcus mutants in the oral flora
The proportion of lactobacilli in the vaginal flora can be increased, thereby reducing the risk of bacterial vaginosis and urinary tract infections.
If the probiotics are fermented they can be difficult for people with histamine issues
The correct intake of probiotics in a colon cleansing
Probiotics are – together with psyllium husk powder and a mineral clay (bentonite or zeolite) – one of the three basic components of a natural intestinal cleanse. For a natural intestinal cleanse, take the mixture of psyllium husk powder and mineral earth with a lot of water 30 to 60 minutes before a meal. Take the probiotic just before the meal.
Or talk to us for more ideas on how to build your microbiome.
Mineral deficiencies are more common than you might think. A lack of minerals can lead to chronic diseases. A mineral deficiency can also aggravate existing symptoms or prevent them from healing. A good mineral supply is therefore an important aspect of any holistic therapy or prevention. We explain the details of diagnosing a mineral deficiency, including how you can diagnose a mineral deficiency yourself.
How to determine a mineral deficiency
Minerals are vital and perform countless tasks in the body every day. A mineral deficiency can therefore massively impair health, aggravate minerals and trace elements, promote their formation and inhibit healing processes. A good supply of minerals is therefore always part of sensible prevention and therapy.
If you have any complaints, are feeling unwell, or have unexplained symptoms, then have your mineral supply checked. If a mineral deficiency becomes apparent, you can correct it in a targeted manner and not only improve your symptoms, but also prevent further complaints and improve your general health.
Minerals and trace elements
Minerals (also called bulk elements) occur in amounts of more than 50 mg per kilogram of body weight in the human organism.
The minerals include:
Calcium
Magnesium
Potassium
Sodium
Chloride
Phosphorus
Sulfur
Sodium, chlorine and phosphorus deficiencies are almost never found since phosphorus is found in abundance in almost all staple foods such as meat, cheese, grains, and nuts. Sodium and chlorine, are also usually taken in excess from table salt (sodium chloride).
Trace elements occur in the human organism in amounts of less than 50 mg per kilogram of body weight. Iron is an exception. Although it should actually be one of the bulk elements at 60 mg per kilogram of body weight, it is counted as a trace element.
Trace elements include:
Iron
Zinc
Selenium
Iodine
Copper
Manganese
Chrome
Cobalt
Molybdenum
Silicon and boron also belong to trace elements, although it has not yet been clarified whether these are essential for humans or not. In the following, we will go into more detail about the most important of these elements.
Acute deficiency are rare
Especially in today’s time of abundance, very few people suffer from an acute mineral deficiency. It is usually a permanently borderline supply of individual minerals or an imbalance between the supply of the individual minerals (e.g. too much calcium and too little magnesium at the same time), which can contribute to chronic diseases in the long term.
If there are already illnesses or if the body has to fight against infections or pollution, then the need for minerals (and other vital substances) increases, so it becomes even more difficult to cover this need day after day.
Check nutrition
Often just checking your personal diet can provide initial indications of your mineral supply. You can create a food diary, or download an app where the nutrients, minerals and vitamins are calculated automatically. Or you can use the services of a holistic nutritionist.
However, the nutritional value of the food alone does not show how well the nutrients can be absorbed and utilized by the individual. Therefore, in case of doubt (even if there are symptoms), a comprehensive diagnosis with the help of relevant laboratory values is the safer option. You can have the relevant examinations carried out by your family doctor (see below) ( * 3 ).
Mineral check with hair or nail samples
You can also get the first indications of chronic mineral deficiencies through a nail or hair analysis. You can purchase such an analysis here
After ordering, you will receive a letter with instructions for taking your own samples (hair or nails), put them in the enclosed stamped envelope and send the envelope to the laboratory. After a few days you will receive your results by e-mail.
Excess minerals in hair samples can indicate deficiencies
When analyzing hair and nails, it is always important to bear in mind that the mineral status in the hair or nail does not show the current status of the day, but rather that of the past few weeks and months. Hair grows 0.2 to 0.5 mm per day. If one examines the mineral status of a hair sample (e.g. from 2 cm of hair close to the scalp), then this reflects the supply of the last 6 to 8 weeks.
Also, an excess in the hair does not necessarily indicate an excess of the respective minerals in the other tissues and thus a deficiency. On the contrary. For example, if the diet contains too little calcium or magnesium, an excess of calcium or magnesium can appear in the hair. It is believed that when there is a deficiency, the minerals are released from the bones, get into the blood and some of these dissolved minerals are transported to the hair ( 5 ).
So whether a value is too high or too low in the hair analysis, always have it checked by your practitioner and checked for possible causes of this discrepancy, whereby of course your diet and its mineral content must also be taken into account.
Mineral levels in the hair can also vary depending on the disease
Certain diseases also have some minerals in higher or lower amounts than in healthy people, which does not necessarily indicate dietary deficiencies but is a result of the disease ( 9 ).
In Parkinson’s disease, for example, hair samples often show lower iron levels because the disease is closely linked to iron metabolism. Parkinson’s patients have excessively high iron levels in some areas of the brain. They seem to store the iron there due to illness, which could also contribute to the lower levels in other parts of the body and also in the hair.
In the case of anemia, the iron values in the hair samples are also low – just like in the blood ( 8 ). At the same time, the heavy metal values, e.g. lead and cadmium can be high, so that an iron deficiency can lead to a stronger accumulation of pollutants on the one hand or on the other hand could be caused by pollution in the first place.
In the case of psoriasis, the zinc levels in the hair of those affected are low, while a higher heavy metal load can also be measured here (lead, cadmium, nickel, chromium). It is not clear whether psoriasis could also develop as a result of a zinc deficiency or whether the low value is due to a specific constitution in psoriasis. In any case, it can be seen that detoxification measures could be useful.
In the case of breast cancer, a study showed that the patients had a low zinc level in the hair analysis. In the serum, however, the zinc level did not differ from that of the healthy controls ( 10 ).
Mineral levels in the hair are often not comparable to blood levels
Furthermore, mineral levels in the hair cannot always be compared with or verified by blood levels. So for example, high serum magnesium levels indicate lower bone density, while higher hair magnesium levels may indicate higher bone density, according to a 2011 study of premenopausal women ( 6 ).
Mineral substance check and at the same time determine pollution
Pollutant levels can also be determined via a hair tissue mineral analysis. This is all the more sensible since exposure to pollutants can increase mineral requirements. If you know which pollutants you are exposed to, you can take measures to eliminate them and thus relieve your mineral balance in this way.
In the Hair Mineral Tissue analysis, the minerals calcium, magnesium, chromium, bromine, copper, iron, potassium, manganese, cobalt, molybdenum, sulphur, strontium, selenium, silicon and zinc are checked as well as possible contamination with heavy metals and other toxins like arsenic, aluminum, cadmium, mercury, uranium, lead, nickel, tin and titanium.
Mineral deficiency: often not diagnosed at the doctor
With the usual blood tests at the doctor, minerals are rarely taken into account. Even when people go to the doctor with complaints, a possible mineral deficiency is almost never included in the diagnosis. At most, the iron levels are checked from time to time. But not all other minerals and trace elements. After all, the majority of doctors still assume that there are no mineral deficiencies in industrialized nations.
In the meantime, however, various laboratories with which your doctor could work offer mineral substance analyses, so you could certainly have your mineral supply checked by your doctor.
Calcium
Calcium is 99 percent in the bones. The remaining percent is distributed among the blood and the cells of the other organs. The blood calcium level is always kept the same by the organism if possible. If it falls because the calcium has been used up, calcium is released from the bones. If the blood calcium level rises because calcium-rich foods have been eaten, the bones receive the borrowed calcium back. A blood test is therefore not ideal for determining the body’s calcium supply.
Calcium deficiency: symptoms
Calcium deficiency can have numerous symptoms, including dry skin, eczema, tingling on the skin, cardiovascular problems, tooth decay and much more.
Adults need about 1000 mg of calcium per day.
Calcium deficiency: Diagnose
A calcium deficiency in particular is rare in the typical Western diet because many dairy products are eaten (unless a severe vitamin D deficiency prevents calcium absorption). A problem here is otherwise more of an excess of calcium with a simultaneous lack of magnesium.
With a purely plant-based diet, a calcium deficiency can occur if you do not pay attention to the regular consumption of calcium-rich foods (and of course to a good vitamin D supply).
If you decide to have the hair analysis described above, be aware of what has already been said above, namely that high calcium levels in the hair can also indicate a calcium deficiency – namely a low calcium intake through the diet and also a lower bone density ( 4 ).
A low calcium value in the hair analysis, on the other hand, can indicate increased calcification of the blood vessels and decreasing bone density – according to a study from 2016 in which researchers from Korea compared bone density, the degree of calcification of the arteries (CACS) and the calcium value in the hair ( 7 ).
If your analysis results show irregularities in terms of calcium, have them checked. But also look at your diet and of course at your vitamin D level. Vitamin D is necessary to be able to absorb enough calcium.
Magnesium
Magnesium is mainly found inside the cells and only 1 percent in the blood serum (blood fluid without blood cells). More than half of the body’s magnesium is also found in the bones, which is why magnesium is of great importance for bone health, but unfortunately is often forgotten.
Calcium, on the other hand, is usually taken in large amounts for the bones. However, this leads to a calcium-magnesium imbalance, which is anything but beneficial for the bones in particular, so that a sole calcium supplement rarely makes sense and can even be harmful.
Magnesium deficiency: symptoms
A typical magnesium deficiency symptom is muscle cramps (in the calves), since the mineral is responsible for healthy muscle and nerve functions, among other things. Cardiac arrhythmias can also occur, because the heart is “only” a muscle. If you also have digestive problems, such as constipation, for example, this could also indicate a magnesium deficiency.
The daily requirement for magnesium is around 300 to 400 mg.
Magnesium deficiency: diagnosis
Doctors usually have the magnesium level in the serum determined. There, however, a mineral deficiency and in particular a magnesium deficiency usually only becomes apparent when it is already very pronounced. An analysis of the magnesium value in whole blood is therefore more sensible. If you have a hair mineral analysis carried out, note what has already been said above, namely that an excess in the analysis result can also indicate a possible magnesium deficiency.
Potassium
Potassium is a mineral that is often prescribed by orthomolecular physicians in connection with cardiac arrhythmia or high blood pressure. High blood pressure patients in particular often suffer from a mineral deficiency, including a potassium deficiency – because some blood pressure medication can promote excessive potassium excretion (diuretics), but it has also been found that potassium deficiency in high blood pressure is also present when no diuretics are taken.
In March 2013, researchers from the Helmholtz Centre Munich also announced that a potassium deficiency could be an early marker for the onset of diabetes, so measuring potassium levels should actually be a routine part of health checks.
Potassium deficiency due to laxatives and liquorice
Potassium deficiency is also common when laxatives are taken regularly or large amounts of caffeinated beverages are consumed. Those who like to eat licorice can also develop a potassium deficiency, but this would require consuming a 100-gram pack every day for weeks.
Potassium deficiency: symptoms
In the body, potassium is mainly (90 percent) found in the cell. Potassium is therefore only minimally represented in the extracellular space (outside the cells). But it is precisely this concentration gradient between inside and outside that forms the basis for the excitability of nerve and muscle cells. If there is a lack of potassium, this mineral deficiency can, in extreme cases, manifest itself in muscle weakness and even paralysis.
Until January 2017, the recommended daily intake of potassium was officially given as 2000 mg. Now it is recommended to take twice the amount, namely 4,000 mg of potassium per day. This spontaneous increase is explained by the fact that the minimum amount was previously specified, while the new values refer to an “appropriate intake”.
A potassium deficiency is hardly possible with a plant-based wholefood diet made of fruit, vegetables, salads, dried fruit and whole grains. On the other hand, if you eat fewer vegetables and instead eat more sausage, cheese, milk and white flour products, you will not be able to absorb the recommended daily amount of potassium.
Potassium deficiency: diagnosis
The potassium level is usually measured in the serum. However, the measurement in whole blood is much more meaningful, since the potassium content of the cellular components of the blood is then also measured, and potassium is known to be present almost exclusively in the cells.
Sodium, Chloride and Phosphorus
Sodium and chloride together form table salt – and since far too much salt is generally consumed, there is no fear of a deficiency here. Since our organism is still very sparing with both minerals due to evolution, today we tend to struggle with an excess.
Salt was not part of the human diet in prehistoric times, so our bodies still treat it as if it were a rare substance. Potassium, on the other hand, is abundant in green leafy vegetables – and these made up a large part of the primeval human diet. Potassium can therefore not be stored well, because for millions of years the body was used to the fact that it received large amounts of potassium regularly.
Phosphorus is also found in excess in the modern diet, so care should be taken not to consume too much of it. Phosphorus is mainly found in cheese, sausage, canned fish, baked goods, pasta and meat.
It is also found in soft drinks (cola & co), sweets, and many finished products in the form of artificially added phosphates. Too much phosphorus is suspected of being able to trigger or intensify hyperactivity symptoms in children who are already exposed to it.
Vegetables and fruits, on the other hand, are low in phosphorus.
The phosphate level is usually determined by the doctor in the serum – especially if kidney diseases are present or to check the function of the parathyroid glands, which are involved in the regulation of phosphate metabolism. However, dietary mineral deficiencies rarely affect phosphorus as well ( 2 ) .
Iron
Iron is responsible for transporting oxygen in the body. For this purpose, 70 percent of it is in the hemoglobin (blood pigment) of the red blood cells.
Iron deficiency: symptoms
With an iron deficiency, the organism can no longer be supplied with sufficient oxygen.
Those affected are therefore always tired and exhausted. Dizziness, hair loss, bad nails and headaches can also occur. With acute iron deficiency, you get out of breath even with the smallest physical exertion.
Contrary to the usual prophecies of doom, vegans do not suffer from iron deficiency more often than normal eaters. A list of iron-rich foods often helps to consciously improve the iron supply. If necessary, one can resort to natural iron preparations.
The iron requirement is 10-15 mg per day, and 20-30 mg for pregnant and breastfeeding women.
Iron deficiency: diagnosis
If you suspect a mineral deficiency, and here in particular an iron deficiency, you can first check your symptoms:
Now give yourself a point for each group that applies to you.
The evaluation
1 point: unlikely iron deficiency
2 points: possible iron deficiency
3 points: probable iron deficiency
4 points: very likely iron deficiency
For example, if you often feel exhausted (group 1), sleep poorly (group 2), have frequent headaches (group 3) and your hair is thinning (group 4), then you have 4 points and an iron deficiency is very likely.
If you are always tired (group 1) and feel depressed (group 2), but do not notice any of the other symptoms mentioned, then you only have 2 points and it could be that you have an iron deficiency, but it is not certain.
Iron blood test
The doctor will take a blood count and determine the storage iron (ferritin). In the blood count, an already pronounced iron deficiency would result in a very low hemoglobin value (hemoglobin = red blood pigment) and hematocrit value (proportion of red blood cells in the blood).
The ferritin value, which can provide early information about the body’s actual iron status, is more reliable. Other values (MCV, MCHC) help the doctor to fathom the possible cause of the anemia.
The iron value in the serum, on the other hand, is not of much use. On the one hand, this is often still normal if there is already an iron deficiency. So it only drops when the deficiency is already severe.
Iron also decreases with every inflammation that is currently in progress. In this case, the iron in the blood is converted into storage iron. Free iron in the blood would disrupt the immune system. However, a powerful immune system is very important when it comes to inflammation. In this case, it would be unfavorable to take iron because then you would deliberately weaken your own immune system.
Iron has a very close relationship to copper and often increasing your copper will also increase your iron – in particular, if you take a lot of zinc – which lowers copper.
Iodine
Iodine is considered “THE” trace element for the thyroid because iodine is an important component of the thyroid hormones. Therefore, 99 percent of the body’s own iodine is found in the small butterfly-shaped gland in the neck.
Iodine deficiency: Symptoms
Since the thyroid hormones keep the entire metabolism running, an iodine deficiency quickly becomes noticeable in a slowed-down metabolism. One speaks of an iodine deficiency-related hypothyroidism. The typical symptoms are fatigue, obesity (even if you eat little), loss of appetite, depression, constipation, slow heartbeat, etc.
In children, iodine deficiency leads to slower physical and mental development.
The daily iodine requirement of an adult is 150 – 200 µg. Pregnant and breastfeeding women should consume 200 – 230 µg.
If you have an overactive thyroid, you should be careful about your iodine supply and not take in more iodine than necessary.
Iodine deficiency: Diagnosis
The iodine status can be measured in the urine. If the iodine values are low, an iodine deficiency or a low iodine content in the food can be assumed. Of course, you should not take any iodine-containing food supplements before the urine sample and also not use any iodine tincture.
In addition, the thyroid values are usually checked, which can help to assess the iodine status. The TSH value can be elevated and indicates that there is not enough iodine to produce enough thyroid hormones. Of course, a high TSH value can also have other causes.
Zinc
Zinc is important for our immune system. For example, it takes care of the immune system, so that a deficiency can lead to an increased susceptibility to infections. As a component of antioxidant and detoxifying enzymes, it improves the body’s defenses and protects against oxidative stress caused by toxins and pollutants.
Zinc is also found in the sexual organs and is therefore essential for fertility. Bone health also depends on a good supply of zinc.
Zinc deficiency: symptoms
A zinc deficiency can manifest itself in skin problems (acne, dry skin, dandruff, poor wound healing, etc.), nail changes and hair loss. An increased susceptibility to infections and limited fertility can also be the consequences of a zinc deficiency.
The zinc requirement of an adult is about 10 mg per day.
Zinc deficiency: diagnosis
Determining the zinc value in whole blood is recommended since 98 percent of the body’s own zinc is located inside the cells.
Since there is a zinc deficiency in a number of chronic diseases, it would be good to check the zinc level in the case of existing complaints. Optimizing the zinc supply would then significantly improve the general condition of those affected and also their chances of recovery.
Copper
Copper has many different jobs. Among other things, it is involved in the proper functioning of the immune system and in blood formation. A deficiency can therefore manifest itself in anemia. If the administration of iron is of no use in the case of anemia, one could also think of a copper deficiency. The same applies to rheumatism since some arthritis patients experience an improvement after taking copper for several months.
Anyone who takes high amounts of zinc should also think about copper, since large doses of zinc inhibit the absorption of copper so that in this case a self-made copper deficiency could occur. However, this is rarely the case with normal zinc supplementation. At the same time, a good supply of zinc can protect against excess copper.
Copper deficiency: symptoms
The most common symptoms of a copper deficiency include the above-mentioned anemia (low blood count) and fatigue as well as nerve damage, which can lead to tingling in hands and feet and to coordination disorders.
The daily copper requirement for adults is 1 – 1.5 mg. Cocoa and cashew nuts are the front runners when it comes to copper. Both provide about 3.7mg of copper per 100g. But whole grain products, nuts and legumes are also extremely rich in copper.
Copper deficiency: diagnosis
Copper can be determined in serum or whole blood. The value in whole blood is slightly more meaningful.
Selenium
Selenium is involved in protecting the body from oxidative stress as it serves as a building block for antioxidant enzymes. It is therefore important in all chronic diseases that either arise as a result of excessive oxidative stress or lead to an increase in oxidative stress themselves.
It is also necessary for the formation of detoxifying enzymes, which is why you should pay attention to a good selenium supply during detoxification cleanses.
Selenium is also part of an enzyme that converts T4 (the inactive thyroid hormone) into the active form T3. A selenium deficiency can therefore lead to reduced thyroid function.
Selenium deficiency: symptoms
Since the selenium supply is borderline in western countries, it is worth checking your personal selenium supply. Because a permanently low selenium status can promote the development of many diseases, e.g. cancer, Hashimoto, rheumatism, heart diseases, etc.
The recommended intake of selenium in this country is 30 – 70 µg. However, the WHO recommends up to 200 µg. Brazil nuts are considered to be particularly rich in selenium, but they can often be contaminated with mold toxins, so that in the event of a deficiency and for a targeted selenium supply, food supplements are often the safer method. However, overdosing should also be avoided, which is why supplementing more than 200 µg per day is not advisable.
Selen deficiency: Diagnosis
As with copper, the whole blood value is also somewhat more reliable for selenium. But the serum value is also useful.
Normal values vary from country to country. Although one should avoid excessively high selenium levels, it seems to be optimal if one could level off in the upper normal range, since then the selenium-dependent detoxification enzymes (glutathione peroxidase) work best.
Checking selenium levels every three months prevents selenium levels from rising too high.
Chromium
Chromium appears to have important functions in carbohydrate metabolism. It is said to improve the effectiveness of insulin and improve the conversion of sugar into its storage form glycogen, both of which help regulate blood sugar levels.
Chromium is also said to have a beneficial effect on lipid metabolism so that a chromium deficiency is suspected to be related to high cholesterol levels and the development of arteriosclerosis.
An adult needs 30 – 100 µg of chromium, whereby the more carbohydrates you eat, the more chromium you need. While foods rich in carbohydrates (cereals, sugar beet, sugar cane, etc.) naturally contain sufficient chromium, the chromium content is removed during the production of white flour and industrial sugar!
Chromium deficiency: Diagnosis
The chromium status is determined in the serum. However, the diagnostics are not yet really mature, since there is no minimum limit, for example.
Diagnosis of a mineral deficiency important for therapy and prevention
Based on the numerous possible consequences of a chronic mineral deficiency, it is easy to see how important it is to detect and remedy it as early as possible.
Unfortunately, our food can only give us what it gets from the soil, and in Australia that is very little. So if you already suffer from health problems, ask your practitioner for the appropriate diagnostic tests so that a possible mineral deficiency can be detected in good time.
Of course, you can get the most out of your food if your digestive system is working at its optimal level and we are here to help you with this.
Constant flatulence is a signal from the body that should be taken seriously. Bloating indicates an imbalance in the digestive system. And it is precisely this imbalance that can have a negative impact on general health.
Diet or the way we eat is usually to blame. But stress, medication or intolerances can also lead to flatulence – in addition to many other triggers. We explain possible causes of flatulence and present many tips and measures that can be used specifically to deal with flatulence.
Flatulence is putrescent gases
Persistent flatulence is the result of gas formation in the intestine. Gas formation in the intestine is not uncommon in itself. The gases produced are normally easily absorbed by the organism and excreted again through the lungs.
However, if flatulence or even constant flatulence occurs, this is due to excess gas formation that the body can no longer eliminate unnoticed. Instead, the gases are now discharged through the anus in the form of flatulence.
Flatulence is not harmless air, but putrefaction gases that can not only damage the digestive system and its natural intestinal flora but also put a strain on the entire organism, especially the liver. Rapid elimination of flatulence is therefore extremely important to protect the body from self-poisoning.
What causes flatulence?
Flatulence can develop for a variety of reasons:
Disruption of the intestinal flora
Flatulence can affect the intestinal flora, but it can also develop as a result of an intestinal flora disorder (dysbiosis). However, an intestinal flora disorder can also have numerous causes, e.g. Stress, medication (e.g. antibiotics), wrong diet, hasty eating etc. Since an intestinal flora disorder is associated with numerous negative consequences (of which flatulence is one of the most harmless consequences), it should be prevented or remedied in any case will.
It is known, for example, that an intestinal flora disorder weakens the immune system reduces intestinal health, reduces the utilization of food and can thus lead to a loss of nutrients and vital substances and can also promote autoimmune diseases, allergies, food intolerance and other chronic diseases.
Flatulence from too many grain products
It is usually an unhealthy diet or at least a diet that is unsuitable for the person concerned. Because not everyone tolerates everything equally well. For example, in some people, grain products can cause bloating ( 1 ).
A diet that is mainly based on isolated and concentrated carbohydrates (white flour products, sugar) automatically promotes fermentation processes in the intestines, which in turn leads to a shift in the intestinal flora.
Furthermore, if you are not used to whole grain products and start doing them all of a sudden, you may also suffer from flatulence at first until your intestines and intestinal flora have adjusted accordingly.
Flatulence from too much protein
An excess of proteins (particularly in the form of animal proteins or animal protein preparations, e.g. protein drinks) promotes the development of flatulence ( 2 ). Animal proteins are often insufficiently digested, which can lead to putrefaction processes in the intestine. These in turn lead to the putrefaction bacteria taking over, which throws the intestinal flora out of balance and ends in flatulence.
Bloating caused by unhealthy eating habits
Many of today’s common eating habits disrupt or actually prevent healthy digestion and bring bloating with them in no time. Bad eating habits are:
Late or late night eating
Hasty eating
Lack of chewing and salivating of food
Eating and drinking at the same time
Flatulence from wrong food combinations
Wrong food combinations can quickly lead to bloating in sensitive people or people with an ailing digestive system. Particularly unfavourable combinations are cereal products with sugar or fruit (e.g. fruit cake, bread with jam, pancakes with compote, etc.) or cereal products with dairy products (cheese bread, cheesecake, pizza, pasta with cheese, etc.).
Bloating caused by food intolerance
Bloating can indicate a food intolerance, such as a fructose intolerance ( 3 ), lactose intolerance ( 4 ) ( 13 ), histamine intolerance ( 5 ) or gluten intolerance. These intolerances can be checked or ruled out relatively quickly by any general practitioner or specialist in gastroenterology. Often enough, however, the patient has to point this out to the doctor.
In addition to intolerances that affect a specific substance (e.g. lactose, gluten, etc.), there are also intolerances to individual foods that can ultimately result in flatulence. For example, there are people who tolerate fruit very well – with the exception of apples. Just a small apple is enough and they suffer from terrible flatulence.
The best way for those affected to find out about such intolerances is to observe themselves and their symptoms in connection with the food they eat. If necessary, a diary can be kept in which all meals, snacks and drinks and finally also the corresponding symptoms are entered. In this way, it is easier to recognize which symptom appears after which food.
Bloating caused by sugar substitutes
Sugar substitutes such as sorbitol, maltitol, xylitol, etc. can lead to extreme flatulence if consumed in high dosages ( 7 ) ( 8 ). These sugar substitutes are preferred in the sugar-free diet versions of soft drinks, diet sweets, chewing gum, and some cough drops or throat dragees, etc.
Bloating caused by medication
Many medications have side effects that affect the digestive system by damaging healthy gut flora and thereby causing bloating. These include, in particular, antibiotics ( 9 ), some painkillers, some antidiabetics (e.g. metformin) etc. Thorough cleansing of the intestines should therefore automatically follow any therapy with such a drug that is harmful to the intestine.
Bloating caused by psychological stress
Psychological stress, in particular, is often underestimated, but it often affects the digestive system and causes bloating in many people ( 10 ).
Bloating caused by chronic inflammatory bowel disease
Flatulence can also indicate an existing chronic inflammatory bowel disease ( IBD ) ( 6 ). For example, in Crohn’s disease, the narrowing of the bowel that is often present causes the bowel to expand over the narrowing, causing pain and bloating ( 11 ). In the case of ulcerative colitis, another chronic inflammatory bowel disease, an attack is accompanied by sometimes severe flatulence.
Since these diseases not only draw attention through flatulence but also through severe diarrhea, cramps, etc., most affected people will automatically go to a doctor for further clarification and no longer just think of it as harmless flatulence.
Bloating caused by a weakness of the pancreas
Weakness in the pancreas can also lead to flatulence. In this case, the pancreas does not produce enough digestive enzymes, so that some of the food reaches the large intestine undigested, where it is fermented by the intestinal bacteria, which can then lead to annoying gas formation. A pancreatic insufficiency test can be ordered here.
Flatulence associated with irritable bowel syndrome
If flatulence occurs in combination with daily abdominal pain and irregular bowel movements, then irritable bowel syndrome is also a possibility after other possible reasons for this symptom have been ruled out (such as the food intolerances mentioned above) ( 12 ). However, the flatulence here often turns into a meteorism, which is used to describe gas formations that collect in the intestine, leading to permanent “bloating”, that does not or only partially go away.
Measures against flatulence
If you are bothered by flatulence and can rule out serious illnesses as the cause, then the following tips and measures can help you to get rid of your flatulence.
Have food intolerances clarified or test them yourself. Please note, however, that a test for lactose intolerance, for example, can be negative, while the patient clearly reacts to lactose, e.g. can drink coffee with soy milk or lactose-free milk without any problems but develops flatulence after a coffee with cow’s milk. Tests for intolerance can therefore confirm a suspicion, but experience has shown that negative results do not always rule out an intolerance.
Keep a food journal as explained above under “Food Intolerance Bloating”.
Have yourself checked out, especially if, in addition to flatulence, other noticeable symptoms such as e.g. blood in the stool, pain, unwanted weight loss, chronic diarrhea or chronic constipation occur.
Consider a colon cleanse. An effective colon cleanse consists of three components: zeolite (or other clay), psyllium husk and a probiotic. Zeolite is a mineral clay that has an exceptionally high binding capacity and is, therefore, able to bind not only toxins but also intestinal gases so that these can be easily excreted ( 14 ). Together with psyllium husk powder ( 15 ), zeolite also regulates bowel movements, soothes the intestinal mucosa and promotes the colonization of helpful intestinal bacteria from additional probiotics.
Change your diet. Of course, take into account existing intolerances that have previously caused you flatulence, consistently avoid products with sugar substitutes and at the same time follow the guidelines of a natural and alkaline-rich diet, which automatically leads to a reduction in the often problematic grain products and animal proteins.
Also, avoid particularly unfavourable combinations such as cereal-fruit or cereal-milk or cereal-meat/fish/egg in one and the same meal.
Make sure you have regular meals to prevent bloating. Before you eat very late in the evening, it is better to skip the meal or – if you are still hungry late in the evening – just prepare a light vegetable soup. You can read our article about avoiding bloating after meals.
Don’t drink with meals. However, outside of mealtimes (one hour before or one hour after eating), drink at least 2.5 liters of pure non-carbonated water daily to promote the elimination of metabolic waste products, thereby also supporting digestion and consequently preventing flatulence.
Support your liver, of course with a healthy alkaline diet, but also with e.g. bitter substances to prevent flatulence that could arise due to liver weakness e.g. Swedish bitters.
Take care of effective stress management, as hardly any organ reacts so directly to stress as the intestine so that flatulence can arise due to a stressful situation alone or be promoted by it. The most helpful relaxation methods include progressive muscle relaxation, autogenic training, but also tapping or healing currents. And also different forms of meditation. So-called adaptogens, are medicinal plants that can make you more resistant to stress, e.g. Rhodiola.
Move! The more and more regularly you move, the better your intestines will get going. Gases do not settle in this way but can escape easily and often do not arise at all, since a “moving” intestine is usually a much healthier intestine.
