Probiotics: intestinal health – the key to strong immunity

Section 1: Microbia of the intestines: the invisible world inside us

1. 1 What is intestinal microbia?
   The intestinal microbia is a complex ecosystem of microorganisms that inhabit the gastrointestinal tract of a person. Basically, these are bacteria, but it also includes archeas, fungi, viruses and protozoa. The total mass of these microorganisms can reach 1-2 kg, and their number exceeds the number of cells of the human body by 10 times. The intestinal microbia is unique to each person, like fingerprints, and is formed under the influence of genetic factors, lifestyle, nutrition and environment.

2. 2 The variety and composition of the microbioma.
   Healthy microbia is characterized by a high variety of types of microorganisms. Each species plays a role in maintaining intestinal homeostasis and health in general. The dominant groups of bacteria in the intestines of a person belong to childbirth Bacteroides, Firmicutes, Actinobacteria And Proteobacteria. The ratio between Firmicutes And Bacteroidetes It is often studied in the context of obesity and metabolic disorders. In addition, beneficial bacteria live in the intestines, such as Lactobacillus And Bifidobacteriumthat are often used in probiotic products. The composition of the microbioma is influenced by factors such as age, diet, antibiotic intake, stress and geographical position. For example, a diet rich in fiber contributes to the growth of beneficial bacteria, while a diet with a high content of fats and sugar can lead to dysbiosis.

3. 3 The functions of the intestinal microbioma.
   The intestinal microbia performs many important functions, including:

   • Digestion: Microorganisms in the intestines help to break down complex carbohydrates, such as fiber, which are not digested in the upper sections of the gastrointestinal tract. This process leads to the formation of short -chain fatty acids (KCHK), such as acetate, propionate and butyrate, which serve as a source of energy for intestinal cells and have a systemic effect on the body.
   • Vitamin synthesis: Some bacteria in the intestine synthesize group B vitamins (for example, B12, folic acid) and vitamin K, which are necessary for various metabolic processes.
   • Pathogenic protection: Useful bacteria compete with pathogenic microorganisms for nutrients and places of attachment to the intestinal mucosa, thereby preventing their reproduction and the development of infections. They also produce antimicrobials, such as bacteriocins that destroy or suppress the growth of harmful bacteria.
   • Regulation of the immune system: The intestinal microbia plays a key role in the development and functioning of the immune system. He teaches immune cells to recognize beneficial and harmful microorganisms and maintain a balance between the immune response and tolerance.
   • Influence on the nervous system: The intestines and the brain are connected by a biconditional connection, called the axis of the intestines. The intestinal microbia can affect the function of the brain through the production of neurotransmitters, such as serotonin and dopamine, as well as through the effect on the vagus nerve.

4. 4 Dysbiosis: violation of the balance of microbioma.
   Dysbiosis, or dysbiosis, is a violation of the qualitative and/or quantitative composition of the intestinal microbioma. It can be caused by various factors, such as:

   • Reception of antibiotics: Antibiotics destroy not only harmful bacteria, but also useful ones, which leads to a violation of the balance of the microbioma and the creation of conditions for the propagation of pathogenic microorganisms.
   • Inal meals: A diet, rich in fat, sugar and processed products, and poor fiber, can contribute to the growth of harmful bacteria and suppressing beneficial ones.
   • Chronic stress: Stress can affect the composition of the microbioma through hormonal changes and the impact on the immune system.
   • Infections: Gastrointestinal infections can disrupt the balance of microbioma and lead to the development of dysbiosis.
   • Some diseases: Inflammatory diseases of the intestine, such as the disease of the crown and ulcerative colitis, as well as other diseases, can affect the composition of the microbioma.

   Symptoms of dysbiosis may include bloating, gas formation, diarrhea, constipation, abdominal pain, fatigue, headaches and skin rashes. Dysbiosis can increase the risk of various diseases, such as inflammatory intestinal diseases, allergies, autoimmune diseases, obesity, type 2 diabetes and depression.

Section 2: Probiotics: assistants for the intestines and immunity

2. 1 What are probiotics? Definition and classification.
   Probiotics are living microorganisms that, when introduced into the body in adequate quantities, have a beneficial effect on the health of the owner. According to the definition of the World Health Organization (WHO), probiotics must meet the following criteria:

   • Be living microorganisms.
   • Be identified at the strain level.
   • It is proved to have a beneficial effect on the health of the owner in clinical research.
   • Be safe for use.

   Probiotics are classified by genus, type and strain. The most common birth of probiotic bacteria – Lactobacillus, Bifidobacterium, Saccharomyces (yeast) and Bacillus. Different strains of the same type can have a different effect on health, so it is important to choose probiotic products containing strains, the effectiveness of which is proved in clinical studies for specific purposes. For example, Lactobacillus rhamnosus GG has been well studied in relation to the prevention and treatment of diarrhea associated with antibiotics, and Bifidobacterium child 35624 – regarding a decrease in symptoms of irritable intestine (SRK).

3. 2 Probiotic action mechanisms.
   Probiotics have a beneficial effect on health through various mechanisms, including:

   • Competition with pathogens: Probiotics compete with pathogenic microorganisms for nutrients and attachments to the intestinal mucosa, thereby preventing their reproduction and colonization.
   • Production of antimicrobials: Some probiotic bacteria produce antimicrobials, such as bacteriocins, organic acids (for example, milk and acetic acid) and hydrogen peroxide, which destroy or suppress the growth of harmful bacteria.
   • Strengthening the barrier function of the intestine: Probiotics contribute to strengthening dense contacts between the cells of the intestinal epithelium, thereby preventing the penetration of pathogens and toxins into the bloodstream.
   • Modulation of the immune system: Probiotics interact with immune cells in the intestines, stimulating the production of immunoglobulin A (IgA), which protects the mucous membrane from infections, and modulating the activity of the cytokines, thereby contributing to a balanced immune response.
   • Improving digestion: Probiotics help to break down complex carbohydrates and other undigested food residues, improving digestion and reducing gas formation and bloating.
   • Vitamin synthesis: Some probiotic bacteria synthesize B vitamins B and vitamin K.
   • Production of short -chain fatty acids (KCHK): Probiotics contribute to the enzyme fiber and other prebiotics, leading to the formation of KCHK, such as butyrate, propionate and acetate. Butyrate is the main source of energy for intestinal cells and plays an important role in maintaining the integrity of the mucous membrane and suppression of inflammation.

4. 3 Probiotics and immunity: interconnection and influence.
   Probiotics play an important role in maintaining a healthy immune system. About 70-80% of the body’s immune cells are in the intestines, and the intestinal microbia has a strong effect on their development and functioning. Probiotics can strengthen immunity in several ways:

   • Stimulation of immune cells: Probiotics stimulate immune cells, such as macrophages, dendritic cells and T-lymphocytes, increasing their ability to recognize and destroy pathogens.
   • IGA: IGA: Probiotics stimulate the production of IGA, antibodies that are secreted into the intestinal mucosa and neutralizes pathogens.
   • Tsitokinov balance: Probiotics help to balance the production of pro -inflammatory and anti -inflammatory cytokines, thereby preventing the development of chronic inflammation.
   • Improving the barrier function of the intestine: Strengthening the barrier function of the intestine, probiotics prevent the penetration of pathogens and toxins into the bloodstream, which reduces the load on the immune system.
   • Improving the activity of natural killers (NK cells): Probiotics can increase the activity of NK cells that play an important role in the destruction of infected cells and cancer cells.

   Clinical studies have shown that probiotics can be effective in the prevention and treatment of various infections, such as respiratory infections, diarrhea caused by antibiotics, and vaginal infections. They can also reduce the symptoms of allergies and autoimmune diseases.

5. 4 Indications for the use of probiotics.
   Probiotics can be useful in the following cases:

   • Diarrhea caused by antibiotics: Antibiotics can disrupt the balance of intestinal microbioma and lead to diarrhea. Probiotics can help restore microbias and reduce the duration and severity of diarrhea. Strains Lactobacillus rhamnosus GG и Saccharomyces boulardii Well studied in relation to the prevention and treatment of diarrhea caused by antibiotics.
   • Irritable intestine syndrome (SRK): SRK is a functional intestinal disorder characterized by abdominal pain, bloating, diarrhea or constipation. Probiotics can help reduce SRK symptoms, such as abdominal pain, bloating and gas formation. Bifidobacterium child 35624 showed effectiveness in reducing the symptoms of IBS.
   • Inflammatory diseases of the intestine (BCC): ZAK, such as Crohn’s disease and ulcerative colitis, are characterized by chronic inflammation in the intestines. Some probiotics can help reduce inflammation and improve the symptoms of BCC. However, the choice of probiotics for BAC should be individual and based on the doctor’s recommendations.
   • Infectious diarrhea: Probiotics can help reduce the duration and severity of infectious diarrhea caused by viruses or bacteria.
   • Allergies: Probiotics can help reduce allergies, such as eczema, allergic rhinitis and food allergies, modulating the immune system and strengthening the barrier function of the intestine.
   • Respiratory infections: Probiotics can help reduce the frequency and duration of respiratory infections, such as a cold and influenza, stimulating the immune system.
   • Vaginal infections: Probiotics can help prevent and treat vaginal infections, such as bacterial vaginosis and candidal vulvovaginitis, restoring the balance of vaginal microflora.
   • Strengthening immunity: Probiotics can help strengthen immunity and reduce the risk of developing various diseases, especially in children and the elderly.

6. 5 Choice of probiotics: what to look for.
   When choosing a probiotic product, attention should be paid to the following factors:

   • Composition: It is important to choose probiotics containing strains, the effectiveness of which is proved in clinical studies for specific purposes. Pay attention to the genus, type and strain of bacteria indicated on the label.
   • The amount of CO (colony -forming units): Someone is a measure of the number of living bacteria in the product. It is usually recommended to choose probiotics containing at least 1 billion on a dose. However, the optimal dose can vary depending on the strain and the purpose of use.
   • Resistance to the acidic environment of the stomach and bile: Probiotics should be resistant to the acidic environment of the stomach and bile so that they can reach the intestines alive and exert their beneficial effect. Some probiotic products contain capsules with intestinal coating, which protect bacteria from exposure to gastric juice.
   • Storage conditions: Some probiotics require storage in the refrigerator to maintain the viability of bacteria. Carefully read the storage instructions on the packaging.
   • Best before date: Pay attention to the expiration date of the product. After the expiration date, the number of living bacteria in the product may decrease.
   • Presence of prebiotic: Some probiotic products contain prebiotics that are food for probiotic bacteria and contribute to their growth and reproduction in the intestines.
   • Reputation manufacturer: Choose probiotics from reliable manufacturers who conduct strict quality control of their products.
   • Individual needs: Consult a doctor or nutritionist to choose a probiotic that is best suited for your individual needs and health status.

7. 6 Probiotics in food: natural sources.
   Probiotics are contained in various fermented products, such as:

   • Yogurt: Yogurt, containing living and active cultures of bacteria, is a good source of probiotics. Pay attention to the label to make sure that yogurt contains living and active crops.
   • Kefir: Kefir is a fermented milk drink that contains a wide variety of probiotic bacteria and yeast.
   • Sauerkraut: Sved cabbage is fermented cabbage, which contains probiotic bacteria, such as Lactobacillus plants.
   • Kimchi: Kimchi is a Korean dish of fermented vegetables that contain probiotic bacteria, such as Lactobacillus kimchi.
   • Misso: Miso is a Japanese paste of fermented soybeans, which contains probiotic bacteria.
   • Pace: A pace is an Indonesian product of fermented soybeans, which contains probiotic bacteria.
   • Tea mushroom (comable): Combuche is a fermented tea drink that contains probiotic bacteria and yeast.

   The use of these products can help increase the amount of beneficial bacteria in the intestines. However, it is important to remember that the quantity and variety of probiotic bacteria in these products can vary depending on the method of preparation and storage.

Section 3: Prebiotics: Nutrition for beneficial bacteria

3. 1 What are prebiotics? Determination and types.
   Prebiotics are undigested food ingredients that selectively stimulate the growth and/or activity of one or more types of bacteria in the colon, thereby exerting a beneficial effect on the health of the host. Unlike probiotics that are living microorganisms, prebiotics are food for useful bacteria that are already in the intestines.

   The most common types of prebiotics:

   • Inulin: Inulin is a polysaccharide contained in various plants such as chicory, Jerusalem artichoke, onions, garlic and asparagus.
   • Frictoligosaccharides (phos): Phos is short -chain polysaccharides, which are found in bananas, onions, garlic and asparagus.
   • Galactooligosaccharides (state): The state is oligosaccharides contained in milk and dairy products.
   • Resistant starch: Resistant starch is starch that is not digested in the small intestine and reaches the colon, where it is fermented by bacteria. Reset starch is found in potatoes, rice and legumes, prepared and chilled.
   • Pectin: Pectin is a soluble fiber contained in fruits and vegetables, such as apples, citrus fruits and carrots.
   • Beta-glucan: Beta -glucans are polysaccharides that are found in oats, barley and mushrooms.

4. 2 Mechanisms of the action of prebiotics.
   Prebiotics have a beneficial effect on health through the following mechanisms:

   • Stimulation of the growth of beneficial bacteria: Prebiotics serve as food for beneficial bacteria in the intestines, such as Lactobacillus And Bifidobacteriumstimulating their growth and reproduction.
   • Production of short -chain fatty acids (KCHK): When beneficial bacteria is fermented by prebiotics, they produce KCZK, such as Butirates, Propionate and acetate. Butyrate is the main source of energy for intestinal cells and plays an important role in maintaining the integrity of the mucous membrane and suppression of inflammation. Propionate and acetate have a systemic effect on the body, affecting glucose and lipid metabolism.
   • Improving the absorption of minerals: Some prebiotics, such as Inulin and FOS, can improve calcium and magnesium absorption in the intestines.
   • Modulation of the immune system: Prebiotics can modulate the immune system, stimulating the production of immunoglobulin A (IGA) and balancing the production of cytokines.
   • Improving intestinal motility: Prebiotics increase the volume of feces and contribute to more regular bowel movements, preventing constipation.

5. 3 Prebiotics and health: advantages for the body.
   Prebiotics have a wide range of beneficial effects on health, including:

   • Improving digestion: Prebiotics contribute to the growth of beneficial bacteria that help to break down complex carbohydrates and other undigested food residues, improving digestion and reducing gas formation and bloating.
   • Strengthening immunity: Prebiotics modulate the immune system, stimulating the production of IGA and balancing the production of cytokines, which increases the body’s resistance to infections.
   • Reducing the risk of developing inflammatory diseases of the intestine (BCC): Prebiotics contribute to the growth of bacteria that produces Butirate, which has an anti -inflammatory effect on the intestinal mucosa.
   • Reducing the risk of developing colorectal cancer: Some studies have shown that prebiotics can reduce the risk of colorectal cancer, suppressing the growth of cancer cells and stimulating apoptosis (programmed cell death).
   • Improving blood glucose level control: Prebiotics can improve blood glucose control in people with type 2 diabetes, affecting glucose metabolism and increasing insulin sensitivity.
   • Close -to -level decrease in cholesterol: Prebiotics can reduce blood cholesterol, affecting lipid metabolism and reducing the absorption of cholesterol in the intestines.
   • Improving mental health: Prebiotics can improve mental health by affecting the axis of the intestines and stimulating the production of neurotransmitters, such as serotonin and dopamine.
   • Improving the absorption of minerals: Prebiotics can improve calcium and magnesium absorption, which is important for bone and teeth health.

6. 4 Sources of prebiotics in nutrition.
   Prebiotics are contained in various foods, including:

   • Vegetables: Onions, garlic, asparagus, donuts, chicory, artichokes, tomatoes.
   • Fruits: Bananas, apples, citrus fruits.
   • Grain: Oats, barley, wheat.
   • Legumes: Beans, peas, lentils.
   • Nuts and seeds: Almonds, flax.

   Regular use of these products can help increase the consumption of prebiotics and maintain the health of the intestinal microbioma.

7. 5 The relationship of probiotics and prebiotics: Sinbiotics.
   Sinbiotics are products that contain both probiotics and prebiotics. The idea of synbiotics is to provide both living beneficial bacteria (probiotics) and food for their growth and reproduction (prebiotics), thereby increasing their beneficial effect on health.

   Advantages of Sinbiotics:

   • Improving the survival of probiotics: Prebiotics can help probiotics survive in the acidic environment of the stomach and reach the intestines alive.
   • Probiotic growth stimulation: Prebiotics serve as food for probiotics, stimulating their growth and reproduction in the intestines.
   • Strengthening beneficial effects: The combination of probiotics and prebiotics can have a stronger beneficial effect on health than the use of only probiotics or only prebiotics.

   Examples of Sinbiotic products:

   • Yogurt with the addition of prebiotics, such as nulul or phos.
   • Probiotic additives containing prebiotics.

   Sinbiotics can be especially useful for people with dysbiosis, inflammatory intestinal diseases and other conditions associated with impaired intestinal microbioma.

Section 4: Practical recommendations for maintaining intestinal health and strengthening immunity

4. 1 Balanced nutrition: the basis of intestinal health.
   Balanced nutrition plays a key role in maintaining intestinal health and strengthening immunity. It should include:

   • A variety of products: Use a variety of foods from all food groups, including vegetables, fruits, grain, legumes, nuts, seeds, dairy products and protein sources.
   • Fiber: Use a sufficient amount of fiber, which is contained in vegetables, fruits, grain and legumes. Fiber serves as food for beneficial bacteria in the intestines and contributes to regular bowel movements. The recommended daily dose of fiber is 25-30 grams.
   • Enzymed products: Include fermented products in your diet, such as yogurt, kefir, sauerkraut and kimchi that contain probiotics.
   • Limit the consumption of processed products: Limit the consumption of processed products that contain a lot of sugar, fats and artificial additives. These products can contribute to the growth of harmful bacteria in the intestines and suppress the growth of useful ones.
   • Limit antibiotics consumption: Take antibiotics only as prescribed by a doctor and only if necessary. Antibiotics can disrupt the balance of intestinal microbioma.
   • Limit alcohol consumption: Excessive alcohol consumption can negatively affect the intestinal microbia.
   • Drink enough water: Maintaining a sufficient level of hydration is important for intestinal health. It is recommended to drink at least 1.5-2 liters of water per day.

5. 2 Life: influence on the intestinal microbia.
   The lifestyle has a significant effect on the intestinal microbia. The following lifestyle factors can help maintain intestinal health:

   • Regular physical activity: Regular physical activity can increase the variety of intestinal microbiomas and improve its composition. Try to engage in physical exercises for at least 30 minutes a day of the day of the week.
   • Stress management: Chronic stress can negatively affect the intestinal microbia. Find the ways of managing stress, such as yoga, meditation, walking in nature or communication with loved ones.
   • Sufficient sleep: The lack of sleep can negatively affect the intestinal microbia. Try to sleep at least 7-8 hours at night.
   • Avoid smoking: Smoking can negatively affect the intestinal microbia.

6. 3 Probiotics and prebiotics: how to use additives correctly.
   Probiotics and prebiotics can be useful for maintaining intestinal health, especially in cases of dysbiosis or other conditions associated with a violation of the intestinal microbioma. However, it is important to use additives correctly:

   • Consult a doctor: Before you start taking probiotics or prebiotics, consult a doctor, especially if you have any diseases or you take medications.
   • Choose quality products: Choose probiotics and prebiotics from reliable manufacturers who conduct strict quality control of their products.
   • Follow the dosage recommendations: Follow the dosage recommendations indicated on the packaging of the product.
   • Take additives regularly: To achieve the maximum effect of probiotics and prebiotics should be taken regularly.
   • Combine the reception of additives with proper nutrition: Probiotics and prebiotics are an addition to a healthy lifestyle, and not a replacement for it. To maintain intestinal health, it is also important to observe a balanced diet and lead a healthy lifestyle.

7. 4 Individual approach: We take into account the characteristics of the body.
   The intestinal health is unique for each person. The composition of the intestinal microbioma is formed under the influence of genetic factors, lifestyle, nutrition and environment. Therefore, it is important to take into account the individual characteristics of the body when developing a strategy for maintaining intestinal health:

   • Food intolerance: Consider food intolerance when choosing food. For example, people with lactose intolerance should avoid dairy products or choose lactose alternatives.
   • Chronic diseases: Consider the presence of chronic diseases such as inflammatory intestinal diseases, type 2 diabetes or autoimmune diseases, when choosing probiotics and prebiotics.
   • Medicines: Consider the use of drugs that can affect the intestinal microbia. For example, antibiotics can disrupt the balance of microbioma.
   • Age: Consider the age when choosing probiotics and prebiotics. For example, probiotics suitable for adults may not be suitable for children.
   • Consultation with a doctor or nutritionist: To develop an individual strategy for maintaining intestinal health, it is recommended to consult a doctor or nutritionist.

By following these recommendations, you can improve your gut health, strengthen your immune system, and improve your overall well-being. Remember that consistency is key, and it takes time to see results. Be patient and persistent, and you will reap the benefits of a healthy gut.