You Should Read This – Best Way To Restore Gut Health After Antibiotic Use

The first antibiotic, Penicillin, was discovered in 1928 by a Scottish biologist named Sir Alexander Fleming while he was experimenting on influenza virus. He found that a common fungus, Penicillium notatum, can control the growth or kill certain kinds of bacteria. He named this newly discovered substance Penicillin, which successfully treated some deadly bacterial infections like syphilis, gangrene, and tuberculosis.

These days, most antibiotics are synthetic though they are usually chemically related to natural antibiotics. Antibiotics are of great value because they combat infections, save millions of lives, and are not harmful to normal body cells. However, they have their drawbacks as they kill healthy gut bacteria and may have side effects such as stomach upset, nausea, diarrhea, and yeast infection.

When penicillin and other antibiotics were first introduced, they were perceived as wonder drugs because they worked quickly and seemed like an answer to all common illnesses. Unfortunately, decades of overuse have resulted in more and more drug-resistant germs – any bacterium that survives an antibiotic treatment can then multiply and pass on its resistant properties to other bacteria.

  • Although antibiotics can only treat bacterial infections, they have often been misused for viral infections as well (for example cold, flu, bronchitis, most coughs and sore throats, some ear and sinus infections, and stomach flu).
  • Antibiotics are commonly sprayed on fruits and vegetables and given to animals like cattle, chicken, and pigs. As a result, humans are consuming minute doses of antibiotics every day. The cumulative effect on healthy gut bacteria cannot be underestimated.

Antibiotics kill beneficial gut bacteria. Even a single round of antibiotics causes havoc to our gut health.

First, antibiotics cause leaky gut or intestinal permeability, because they so viciously inflame the intestinal lining resulting in the widening of spaces between cells. Normally, the food that we eat is broken down into tiny molecules before they are being absorbed. When we have leaky gut, large molecules of food get through the gut lining into the bloodstream. This triggers the immune system to react, makes antibodies against that food, and result in a food allergy.

Second, antibiotics decimate the population and diversity of good bacteria in the gut. Since 80% of our immune system is in the gut, these good bacteria are our major defense system against all sorts of illnesses. Not only is it important to have a preponderance of good bacteria versus bad, diversity of gut bacterial strains is also critical. Antibiotics are known to reduce the number and diversity of the resident bacterial population in the gut.

What do we do if we absolutely have to take antibiotics? Are there ways we can counter the damages caused by antibiotics?

First and foremost, take a quality probiotic supplement as this will immediately help to reseed some of the good bacteria in the gut.

Check to make sure the supplement contains one or more of these bacteria strains that have confirmed health-promoting features:

• Bifidobacterium bifidum
• Bifidobacterium brevis
• Bifidobacterium infantis
• Bifidobacterium longum
• Lactobacillus acidophilus
• Lactobacillus bulgaricus
• Lactobacillus casei
• Lactobacillus paracasei
• Lactobacillus plantarum
• Lactobacillus rhamnosus
• Lactobacillus salivarius
• Streptococcus thermophilus

Choose one with a higher bacteria count by looking at the number of organisms per capsule, expressed in billion CFU’s. Most brand range from 1-50 billion CFUs. In general, the higher the number, the more potent and expensive it is.

Duration
For the first month after antibiotic use, take a probiotic supplement twice a day, morning and evening. Some supplements are to be taken on empty stomach, some with food. Follow instructions on the bottle. For maintenance, take a probiotic supplement every day.

Apart from taking a supplement, the following are five additional dietary tips to help restore gut health:

1. Avoid Inflammatory Foods

With leaky gut, the gut lining is already inflamed, therefore, it makes no sense to continue eating foods that will cause more inflammation. The worst foods are:

  • wheat
  • dairy
  • sugar
  • deep fried foods

Duration
Stay away from inflammatory foods during antibiotic use and at least 7-10 days after. Best is to avoid for 2-4 weeks so that the gut lining has a chance to completely heal and rebuild.

2. Stewed Apples

Cut up two washed, unpeeled, organic apples into 1/2-inch pieces. Place in a pot with filtered water up to about one-third of the apples. Add a few raisins and some cinnamon. Bring to a boil and simmer for 8-10 minutes until the skin of the apple becomes shinny. This makes four servings.

The magic with stewed apples is the fiber inside the skin called pectin. When it is cooked, the pectin comes to the surface. It acts as a prebiotic (food that feeds the good bacteria) and helps seal the leaky gut.

Duration
Have the stewed apples twice a day for the first week after antibiotic use. Then reduce to once every few days for the rest of the month.

3. Chicken Bone Broth

For those who are not into cooking or have no time to cook, many health food stores do carry pre-made chicken bone broth. However, homemade bone broth still tastes the best.

Place organic chicken bones in a soup pot. Add vegetables (such as onions and carrots) and herbs (such as thyme, oregano, parsley, and bay leaf). Add 1-2 tablespoons of apple cider vinegar. Fill with filtered water. Bring to a boil and simmer for at least 3-4 hours. Season to taste.

Chicken bones are rich in collagen which acts as a prebiotic (food that feeds the good bacteria) and helps seal the leaky gut.

Duration
Drink a cup of chicken bone broth every day for the first few weeks after antibiotic use. For maintenance, drink on a regular basis.

4. Foods That Make Butyrate In The Gut

Butyrate is a fatty acid naturally found in butter, ghee (clarified butter), raw milk, parmesan cheese, animal fats, and kombucha (fermented tea).

Butyrate is also formed inside our gut when the good bacteria feed on insoluble fiber (bad bacteria do not feed on insoluble fiber.) Insoluble fiber passes through our intestines largely intact because humans do not have the enzymes to digest it (whereas soluble fiber forms a gel when mixed with liquid). Insoluble fiber prevents constipation by retaining water in the stool and making it soft and bulky.

Top insoluble fiber foods include:

  • Beans and legumes
  • Nuts and seeds such as almonds and flax seeds.
  • Vegetables such as turnips, parsnips, okra, green peas, artichokes, asparagus, beets, sweet potato, broccoli, Brussels sprouts, corn, kale, bell peppers, onions, and carrots.
  • Fruits such as apple (with skin), pear (with skin), orange, raspberries, strawberries, apricots, mango, prunes, and figs.

(Please note that it is always preferable to buy organic fruits and vegetables as conventional produce is often sprayed with pesticides and antibiotics. However, if organic is not available, it is still preferable to eat non-organic vegetables than not eating vegetables at all.)

Butyrate is crucial to the well-being of our gut because it supports the health and regeneration of cells in the gut lining. In other words, butyrate helps to repair leaky gut. Multiple studies have shown its ability to fight colon cancer – people with higher levels of butyrate in the gut have a lower risk for colon cancer.

Duration
Make sure your daily diet is always rich in insoluble fiber, especially vegetables.

5. Fermented Vegetables

If you are not into making your own fermented vegetables, you can find them in the refrigerator section of many health food stores. Just make sure they have not been pasteurized as all the healthy bacteria will be lost.

Fermented vegetables are very rich in healthy bacteria or probiotics. Each type of vegetable provides a different strain of bacteria. Since diversity of gut bacteria is essential, it is best to eat several types of fermented vegetables, such as sauerkraut, kimchee, fermented beets, and pickled carrots, cucumbers, and onions.

Duration
Eat a forkful of fermented vegetables twice a day for the first few weeks after antibiotic use. For maintenance, eat once a day.

Do You Wanna Feel More Healthier? Change Your Eating Habits

It doesn’t seem fair that the typical grocery store has cheaper prices on food items not good for you. Yet fresh fruit and vegetables are expensive. You need to change your eating habits though to be healthier. Budgeting for your shopping, planning meals, and shopping the right places can help you to get it all in place. You need to shop at a health food store with great prices.

Compare prices to help you find a great location for your needs. The last thing you want is to be stressed about the final bill when you get to the checkout. You need to know you can get all the items you really want for a price you can afford. Eating right will increase energy, reduce the risk of health problems, and help with losing or controlling weight.

Reduce Label Confusion

When you go to the typical grocery store, many of the labels in there are going to be misleading. While they give the impression they are healthy, it isn’t until you read all the information you find out differently. For example, a product can say it contains all natural ingredients so you assume it is good for you. Yet it only contains some all natural ingredients.

It is the other items in it that really aren’t good for you. As a consumer, it should frustrate you that companies do this! It may be unethical but it is legal and until consumers put a stop to it, the problem will continue. At a reputable health food store, you can feel at ease as all of the items they sell there are going to be good for you.

This can reduce your anxiety over labels and try to make positive changes to how you and your family eat. Take along your smartphone so you can look up information you aren’t sure about. This will help you to decide to put it into your cart or back on the shelf.

Recipes and Planning

Spend some time finding new recipes to try and planning a menu. When you go to the health food store, you will be able to get all of the items you need to make great tasting meals you can be proud to serve. It is a common misconception that food which is good for you has to taste bland! Add lots of variety so you don’t get bored and regress to old eating habits.

Planning meals will save you money too as you won’t be dining out so much or going to get fast food. It will also help you to stay full longer so you eat less at each meal. With some planning and prep time, you can have meals ready to go with ingredients you got from the health food store. You can even make larger batches and freeze ½ each time so you have meals available.

Shop Around

Take your time to find a great health food store locally where you can get fresh fruits and vegetables as well as other items for your family to enjoy. You can also shop around online to find a provider where you can get terrific items shipped to your home. The selection is vast and you can compare prices to help you decide where to get them from.

It does take time for eating better to become a habit, but those daily changes will all add up to a better quality of life. Turning to a health food store rather than your typical grocery store is a great change that will help you to become better informed. It can also reduce the temptation to put unhealthy food choices into your cart.

Maybe You Need To Eat Handful Of Walnuts Every Morning

The number of healthy snackers is increasing rapidly over the junkies because people are motivated with eating clean to balance their daily stress. Munching a handful of nuts is a good habit for sure and science agrees upon this too. Adding a handful of nuts like walnuts helps you to host the benefits as the whole. They improve your body functions and let you indulge in a healthy daily regime for moderation as a part of an overall balanced diet. It will not only sharpen your brain but also give you several other benefits with the goodness of the natural world.

Here Are Some Benefits Of Eating Walnuts Everyday:-

  • Lower Bad Cholesterol – If you are concerned with the rising LDL, walnuts are your solution. They are scientifically proven to lower the bad cholesterol through improving the blood vessel cell function for a better living. Eating them on daily basis will also shrink your waistline and push you towards your workout goals, as they are loaded with the monounsaturated fats and omega-3 fatty acid. Through making an overall improvement, it is a natural solution to fight with various diseases for a happy living heart.
  • Reduce Inflammation – You must have heard about inflammation fighting foods and no wonder walnuts top the list. They have most powerful acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are commonly found in fish. It means walnuts are healthy option for vegetarians that help to lower the problem of inflammation in the joints. Also, it is a good source of alpha-linolenic acid or ALA that reduce the redness and provide relieve to the swollen joints.
  • Improve Your Memory – Proper brain functioning is necessary for the healthy mindset and these brain-boosting nuts are high in DHA which is recommended highly for newborns and children. Besides shrinking your belly, it also enhances your learning skills and reduces anxiety. Eating nuts benefit you with better memory and brain function along with an improvement in cognitive performance.
  • Lower Blood Pressure – People suffering from the problem of blood pressure hardly try variety of food, as they don’t like to experiment much with their food. Low on sodium, the healthy snack is a perfect substitute for the junk food to suppress those cravings in the mid afternoon and midnight times. It is a crunchy snack can be eaten unsalted. It contains mood-regulating vitamin B6, which lifts up your mood and put anxiety to an end.

In a nutshell, incorporate the nuts in your diet but don’t over go. Just remember using portion control and try buying unsalted variation for the maximum results and nutritional benefits.