Tag: gut health

10 facts: Hyaluronic acid (HA) is a vital prebiotic fibre 🫧

by drjurisharma, posted in Adults, young people,, Aging,elderly, discomfort, disease, antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, butyrate, dairy, curd, yogurt, eyes, Food, Fruits, veggies, berries, healing, health, Hyaluronic acid, prebiotic fibers, skincare, joints, eyes, bones, gut bacteria, gut health, hydration, skin protection, skin products, cosmetic products, Infection,inflammation, Nature,, Science, self healing, Supplement, wellness

1. Structurally, all fibres are polymers of sugar molecules. Likewise, hyaluronic acid is also a polymer of sugar molecules: N-acetyl-D-glucosamine and glucuronic acid. It is naturally produced in the body, while dietary sources of hyaluronic acid are essential for the body’s optimal functioning. Though hyaluronic acid has many beneficial effects, it’s most important effect is the water holding capacity by binding water molecules, which in turn help in retaining moisture, lubrication, facilitate immune system mediators to provide protection. Generally, most women are aware of this compound as a hydrating agent for skin, as it is used widely in skin and cosmetic products.

2. Though hyaluronic acid is produced in the body, dietary sources of hyaluronic acid are necessary as they bridge the gap between naturally formed HA and the optimal amount required. HA has many beneficial effects in the body such as:

• The eyes naturally have hyaluronic acid. Additional quantity from diet can help further in lubricating eye tissues and helps in protecting vision.

• Lubricates the joints of knees and hips, increasing synovial fluid, protecting the cartilage, and preventing arthritis.

• Adding more hyaluronic acid in the diet can help in skin and other organs by hydration and maintaining the elasticity.

• Hyaluronic acid helps in increasing butyrate-producing bacterial species in the gut, which are very important in reducing insulin resistance and HbA1c. An additional quantity added through diet can further enhanced the ability.

• Improves vaginal dryness and atrophy, so ingested hyaluronic acid (HA) can prove very helpful in menopausal women.

3. Hyaluronic acid in Prebiotic fibre: HA in the human body is found to be part of the extracellular matrix, which binds the cells together and helps in the passage of nutrients and oxygen to the cells. It provides elastoviscocity to the connective tissues, helps in hydration of tissues, acts as a lubricant in synovial fluids around the joints, and provides hydration to the eye tissues as well. HA also helps in endogenous intercellular activities, such as antioxidant activities and free radical scavenging. HA sources from plant foods can be both soluble and insoluble fibres. Both types of fibre function as prebiotic and improve the environment of the gut microbiome. Therefore, research has shown that adequate intake of fibres (daily intake of 25-35 gm) can provide additional sources of HA, which can enhance the growth of good bacteria, suppress bad bacteria and reduce gas and bloating.

Gut health

4. Gut health benefits: Natural sources of hyaluronic acid through different dietary sources can be immensely beneficial to gut health. Some of the common benefits:

• Soluble fibres can slow down digestion and delay hunger, while insoluble fibres can maintain bowel movements and form the stool bulk. It helps to prevent gas and bloating.

• Prebiotic fibres enhances the growth of beneficial bacteria by producing short chain fatty acid.

• Improvement of gut environment can reduce body’s inflammation, strengthen immune system.

• Strengthening the intestinal gut lining barrier by forming tight junctions between the epithelial cells.

• HA in fibres help in providing hydration and producing mucin that protects the mucosal lining of intestines.

Skin care

5. Hyaluronic acid as skin hydrating agent: HA has been widely used in many skin care and cosmetic products for a long time. The amazing benefits to skin health are as follows:

• HA is the most important compound in the body, including the skin, which helps in maintaining cellular hydration and tissue integrity.

• Reduces the wrinkles by filling the skin cells with water giving the plum skin.

• Maintain the viscoelasticity in the skin, keeping it soft and bouncy.

• Strengthen the natural skin lining barrier and prevent from acne and skin sensitivity problems.

Knee Joint

6. HA as supplement: Hyaluronic acid is naturally produced and found in the body in different areas, especially in the joints, bones, connective tissues, extracellular matrix, skin and eyes. HA is used as a supplement in the form of oral tablets, injectables, topical agents, eye drops and intimate creams and gels. Usually, over-the-counter hyaluronic acid pills, skin gel, creams, andeye drops are safe. Prescription-drug injectable forms should be used under medical supervision. The conditions for which hyaluronic acid is used as supplements are:

• Maintaining eye health, dry eyes.

• Skin health, dryness, actinic keratosis, scleroderma, anti-wrinkle agents, hydrating agents.

• Joints to reduce stiffness, arthritis, soft tissue injuries.

• Asthma as prescribed medication.

• Interstitial cystitis.

• Wound healing.

Skincare products

7. Hyaluronic acid with Vitamin C: Pairing of hyaluronic acid and vitamin C is recommended as they work in synergy, though their individual functions are different. Skin and cosmetic products with this pairing are amazing for skin dryness and ageing issues like wrinkles. HA is mostly used for face application as a hydrating agent, improves skin elasticity, reduces wrinkles and repairs skin damage. Vitamin C acts as an antioxidant and protects the skin from damage from UV rays and pollution.

Vegetarian food

8. Dietary sources of HA: Both non-vegetarian and vegetarian sources are found in nature which provide hyaluronic acid. Vegetarian sources can indirectly provide nutrition and facilitate the body to produce HA. Non-vegetarian sources provide HA directly to the body. Sources are such as:

• Vegetarian sources are leafy greens, root vegetables, citrus fruits, soy products and nuts and seeds.

• Non-vegetarian sources are bone broth and organ meat.

Bone broth

9. HA in dairy products: HA has been found to have a prebiotic effect, which is beneficial for gut health and other amazing benefits. It is added to dairy products as a food additive. In dairy products like milk, yoghurt, and ice cream, it helps to retain moisture, stabilises the milk protein, improves the viscosity, and increases the thickness, making it creamier. It also reduces the milk syneresis, or separation of whey, thereby lengthening the shelf life. Moreover, it has amazing health benefits too.

Skin hydration

10. Takeaway: Hyaluronic acid is a naturally occurring substance in the body in different areas like joints, connective tissue, skin, cartilage, and bones. It acts as a humectant, retaining water in the tissue, keeping them hydrated and moist. So, it has some amazing benefits like joint lubricant, prebiotic as they enhance the growth of good bacteria, wound healing, skin hydration, reduces and repairs skin damage, and anti-ageing effects. To get the optimal supply of HA, many use HA as a supplement, topical agents, creams, lotions and injectables (off course when prescribed). There are many dietary sources of both vegetarian and non-vegetarian foods which can help increase the body’s requirement of HA. It is in fact, a very essential sugar molecule for overall health.

Thanks for reading.

Peace and love 🙏

10 facts: Bifidobacterium, the power members of human gut flora 🙌

by drjurisharma, posted in Adults, young people,, antioxidant, Antioxidant,anti inflammatory, immune boosting, anti cancer, Blog, dairy, curd, yogurt, Dairy, milk, milk products, cheese, butter,, Food, Gut, gut health, microbes, Bifidobacterium, bacteria, milk, milk products, fermented foods, healing, health, milk, dairy, curd, yoghurt, self healing, SIBO, intestinal disease, IBS, diabetes, abdominal pain, bloating,gas, pain,, wellness

1. Bifidobacterium is a genus of microbes present naturally in human gut microbiota and the human oral cavity that are found to have potential health benefits for their host. Research has shown that these members of the gut microbiota have health-promoting properties, probiotic effects, and protection against various pathogens on their human host. Extensive studies have investigated the probiotic effect and the protective effect against pathogens on their host, for which bifidobacteria have been used to treat various gastrointestinal disorders, including colorectal cancers.

2. Bifidobacterium belongs to the phylum Actinobacteria and consists of 45 species. They have been an integral component of human and animal gut flora. They are Gram-positive, rod-shaped bacteria, non-sporing, catalase-negative, which break down carbohydrates into acetic acid and lactic acid without releasing carbon dioxide. Apart from various potential health benefits, the significant effect of bifidobacteria is that they can turn out drug chemicals, enzymes, vitamin B and K, carboxylic acid, which reduces the growth of fungi, facilitates the digestion and absorption of nutrients.

3. Bifidobacterium beneficial effect: Bifidobacterium species are most abundantly found in the large intestine, especially in the colon. The various beneficial roles played by Bifidobacterium are –

• Prevention of intestinal infections.

• Decreasing serum cholesterol.

• Stimulate the immune system.

• Alleviate the lactose intolerance.

• Help in the production of vitamins B12, B1, B7 and riboflavin synthesis.

• Prevention and treatment of colorectal cancer and inflammatory bowel diseases.

4. Bifidobacterium and diarrhoea: Because of their potential benefits, bifidobacterium strains are selectively chosen to administer and treat various gastrointestinal disorders. Studies have shown that strains of Bifidobacterium breve and Bifidobacterium longum, when administered to adults and children with acute diarrhoea, were found to reduce the duration of diarrhoea. The patients, both children and adults, who took antibiotics were also given the probiotic strains of Bifidobacterium, which do not interfere with the antibiotic effect, instead benefiting from the probiotic effect.

5. Bifidobacterium and colorectal cancer: Several animal studies have shown that various species of Bifidobacterium are found to reduce the cancer risk of the liver, colon, mammary glands and small intestine. Probiotic species of Bifidobacterium repress the growth of procarcinogens, which are responsible for tumourous growth in the intestines. Several studies have shown that probiotic strains of Bifidobacterium species have been beneficial when used as an adjuvant in cancer treatment.

6. Bifidobacterium longum species: This species has been shown to have immense benefits in various studies consistently. Some of the known benefits:

• Consumption of this strain can promote anti-oxidative properties, anti-viral benefits, and anti-obesity effects.

• It can help in developing innate immunity, preventing influenza and fever, and has an immunomodulation effect.

• Consumption of this strain can help in the protection against hepatocellular damage and help in the treatment of hepatic encephalopathy.

• It has an anti-ageing effect, supports bone health, and improves memory.

Fermented milk products

7. Bifidobacterium species like breve, lactis, and bifidum have all been found to have potential health benefits.

• B.breve has a strong anti-allergic effect, prevents oxidative stress, and alleviates UV barrier.

• B.lactis has an anti-inflammatory effect, anti-bacterial activity (against streptococci), and

protection against intestinal mucosal damage.

8.B bifidum inhibits H. pylori and is useful in the treatment of allergic diseases. It is a potent anti-inflammatory agent, too.8. Bifidus-rich foods: Bifidobacterium is a group of lactose-utilising bacteria that are mainly found in probiotic foods, such as milk with added strains. Food rich in Bifidobacterium species is:

• Yoghurt with live active culture, cultured butter milk

• Fermented soy milk

• Fermented milk, cheese like cheddar, aged, mozzarella, Gouda

• Kefir, sauerkraut, miso, kimchi, tempeh

9. While buying and consuming commercial food containing Bifidobacterium, ensure safety tips:

• Checking labels and buying products with “ live and active culture”

• Consuming together with prebiotics to get the best results. Prebiotics include bananas, onions,

garlic, and whole grains.

• Prevent heating as heat kills live bacteria. So, raw fermented food and unpasteurised foods are best.

• Supplements can be supportive in irritable bowel syndrome, immunity and bloating.

10. Takeaway: Bifidobacterium species have been proven to have immense health benefits to humans through their metabolic activity. Studies have shown that normal adults and children with healthy immunity status can regularly consume fermented food with live Bifidobacterium species, which can further boost health and prevent many chronic inflammatory diseases. People with weak immunity, the elderly, pregnant and breastfeeding mothers should avoid such foods to prevent complications like allergic reactions.

Thanks for reading.

Peace and love 🙏