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In the world of gut health, two buzzwords are often heard: probiotics and prebiotics. They seem similar, but they play a huge role in keeping our digestive system happy and healthy. So, what's the difference between probiotics and prebiotics? Let us understand it in easy and simple language.

Probiotics:

Probiotics are live microorganisms that live in your gut. Yes, you read that right—your gut is home to trillions of tiny, beneficial microorganisms. These microorganisms include various types of bacteria and even some yeasts. Probiotics are like the superheroes of your digestive system.

What is the role of probiotics?

They play several important roles in human health.

Healthy digestion: These helps break down food and absorb nutrients, ensuring that your digestive system works well.

Maintain gut balance: They help to maintain the balance between good and bad bacteria in your gut. This balance is very important for good digestion and overall health.

Boosting immunity: An important part of your immune system resides in your gut. Probiotics play a role in supporting a strong immune response.

Digestive problems: Good bacteria can help relieve some of your digestive problems, such as diarrhoea, Constipation, and irritable bowel syndrome.

Reduce inflammation: Good bacteria (probiotics) can help reduce inflammation in your gut, which is linked to increased intestinal permeability.

Probiotic supplements for your gut health

Probiotic supplements are easily available on the market in the form of tablets, capsules, liquids, or powders that provide an extra dose of beneficial bacteria to your gut. These supplements can easily resolve digestive issues, help restore balance in your gut, boost the immune system, and also help with skin conditions like eczema and acne by supporting gut health.

Prebiotics:

A simple answer is that prebiotics are the food of probiotics. Just as we need food to get energy, similarly, they are needed. Prebiotics are like food for good bacteria. They're special types of fiber found in some foods that our bodies can't digest. But guess what? The good bacteria in our guts love to eat them. So, in a way, prebiotics help keep our good bacteria well-fed, and when our good bacteria are happy, our tummies are happy too. It's a win-win for our little gut buddies and us.

What is the role of probiotics?

They play a simple but important role.

Feeding Probiotics: Prebiotics are essentially the fuel that nourishes probiotics. They provide the nutrients necessary for the growth and activity of these beneficial microorganisms.

Maintaining Gut Health: By supporting probiotics, prebiotics help maintain a healthy balance of gut bacteria.

Improved Digestion: Prebiotics can aid in regular bowel movements and reduce constipation.

Let us discuss some probiotic and prebiotic foods.

Here is a list of some probiotic and prebiotic foods that we should have.

List of probiotic food items:

Fermented food items are considered probiotic food items, such as

1. Aged cheese
2. Bitter chocolate
3. Kefir
4. Sour cream
5. Pickles
6. Yoghurt

Aged cheese contains beneficial bacteria such as lactis and Lactococcus, which maintain gut health, control intestinal infections, improve the digestion of lactose, boost the immune system, prevent certain types of cancer, and control serum cholesterol levels.

Bitter chocolate contains Bifidobacterium and lactic acid bacteria, which act as antioxidants, reducing high blood pressure and high cholesterol.

Kefir is a fermented milk drink similar to thin yogurt. Kefir yoghurt has a more powerful probiotic than yoghurt that helps improve bone health and reduce the risk of osteoporosis.

Sour cream contains minerals like calcium and phosphorus, which are essential for people's health. It can promote the absorption of fat-soluble vitamins and is high in vitamin A, which boosts your digestive and immune health.

Pickles are a rich source of vitamins and calcium. It relieves muscle spasms and reduces cell damage.

Yoghurt: These contain high amounts of protein, calcium, vitamins, or probiotics, which may enhance the gut microbiota and prevent or relieve antibiotic-associated diarrhea and constipation.

List of prebiotic food items:

You won't find prebiotic tablets or supplements on the shelves of your local pharmacy. Instead, you can include prebiotics in your diet by eating certain foods.

1. Onion
2. Bananas
3. Garlic
4. Leek (green onion)
5. Artichoke (hathichak)
6. Soya bean
7. apple

Onions contain high amounts of prebiotics and fiber that help keep your blood sugar levels stable, improve digestion, strengthen the immune system, and improve gut health by reducing inflammation.

Bananas can improve blood sugar levels, support the digestive system, aid in weight loss, and support heart health. It can make you feel full and also improve kidney health.

Garlic can protect you from coughs and colds, improve skin health, be good for heart health, improve brain functioning, boost immunity, etc.

Leek: Most Indians would know this vegetable by the name of green onion. It has a lot of benefits; it helps with bone health, reduces the risk of cancer and obesity-related diseases, and also helps increase immunity levels.

Artichoke: It helps in improving cholesterol levels, controlling blood pressure, and improving liver health.

Soybean is a good source of many vitamins and minerals; it helps a lot with bone health and regulates calcium metabolism.

Apples may help lower blood sugar levels and protect against diabetes, with some studies examining the effects of apples on reducing the risk of heart disease. It also protects against lung and stomach cancer.

Benefits of probiotics and prebiotic food items

Let us now discuss the benefits of probiotic and prebiotic foods for our bodies or how these probiotic and prebiotic foods play an important role in our good health.

Probiotics

• Probiotics are living bacteria that can help maintain a healthy balance in the gut.
• They have the potential to aid digestion and nutrient absorption.
• Supporting gut health can help maintain a healthy immune system.

• Diarrhea, particularly antibiotic-associated diarrhea, may be reduced.

• It can help with irritable bowel syndrome (IBS) and other digestive issues.

• Some studies suggest they may have a good impact on mental health, potentially lowering anxiety and depression symptoms.

• Reduce the risk of vaginal infections in women by promoting a healthy vaginal microbiota.

Prebiotics

• It is indigestible fiber that serves as food for probiotics.
• Maintain a proper balance of intestinal bacteria, which can generally improve digestive health.
• Improved insulin sensitivity may aid in blood sugar regulation.

• Improves bone health by increasing mineral absorption and decreasing inflammation.
• helps to maintain a healthy weight and appetite regulation.

In short, probiotics are beneficial microorganisms that live in your gut and support your digestive health, while prebiotics are dietary fires that nourish these helpful bacteria. Both probiotics and prebiotics are essential for a balanced and healthy gut, leading to improved digestion, increased immunity, and many other health benefits.

FAQ

What are prebiotics and probiotics?

Ans: Probiotics are good bacteria that are present in the digestive system of our body, and these bacteria help to maintain a healthy balance of microorganisms in the gut. Prebiotics are fibers that the human body cannot digest but are helpful in providing energy to probiotics.

Which one is better, probiotics or prebiotics?

Ans: Prebiotics and probiotics are both good. As we know, prebiotics help improve the overall health of the gut microbiome, but without food, they cannot do this. Prebiotics act as food for probiotics.

What are prebiotic and probiotic examples?

Ans: Probiotics are beneficial live bacteria found in foods such as yoghurt, kefir, and dietary supplements. They support gut health by maintaining a balanced microbiome.

Prebiotics are non-digestible fires found in foods like garlic, onions, and bananas. They nourish probiotics and other beneficial gut bacteria, aiding their growth and activity.

Who should not take probiotics?

Ans: You should not take probiotic supplements if you have immune system problems, undergo surgery, or have any other serious medical condition.

Nowadays, you must have heard a lot about milk thistle. It is a beautiful, amazing flower belonging to the daisy and ragweed families. Its botanical name is Silybum Marianum, and some people also know it as Mary Thistle and Holly Thistle.

Everyone would know that Milk Thistle is a pretty purple flower, but many people would not know that it is beneficial in getting rid of many diseases. The plant is native to Europe and was brought to North America by early colonists. Milk thistle is now found throughout the eastern United States, California, South America, Africa, Australia, and Asia. The above-ground parts and seeds are used to make medicines.

This super hero ancient plant was historically used as a medicine to treat many diseases, and researchers have proven this. But now it is popular all over the world as a supplement for liver disorders, skin problems, high blood sugar, and many other healthy issues, which we will discuss further in this blog.

Milk thistle contains high levels of antioxidants and the flavonoid silymarin, which helps prevent or treat a variety of diseases. You can take this goodness through milk thistle tablets, herbal extract, or even by sipping milk thistle tea. So, if you are curious to know more about the benefits of this pinkish-purple flower for your health and how to use it, then stay tuned with us. Who knows, it may relieve you of your old disease.

The Top 7 Health Benefits of Milk Thistle

As you read in the introduction of the blog, milk thistle (Silybum marianum) is an herb that has been used for centuries for its potential health benefits, particularly to aid liver health. Here are seven health benefits of milk thistle proven by research:

Milk thistle for liver detox

The liver constantly processes toxins, which can cause liver damage if not protected by antioxidants. This milk thistle has the ability to protect your liver from damage. It contains an active compound, silymarin, antioxidants, and anti-inflammatory properties that help protect liver cells against mutations and damage caused by toxins, alcohol, and certain medications.

Milk thistle helps promote the regeneration of liver cells. It is often used as a complementary therapy for various conditions, including hepatitis and cirrhosis. For individuals wishing to maintain and enhance overall liver health, milk thistle's detoxifying and hepatoprotective properties make it a popular choice.

Maintain a healthy blood sugar level.

Researchers have also shown this herbal extract to be beneficial in controlling high blood sugar levels and reducing insulin sensitivity, which is primarily associated with people with type 2 diabetes. The active substance in milk thistle known as silymarin may help maintain healthy blood sugar levels and improve insulin resistance. It is also helpful for prediabetes with glycemic control, and regular use of milk thistle in the form of tablets or tea can prevent blood sugar from rising and help reduce the risks associated with diabetes.

Improve skin health.

Adding milk thistle to your diet or skin care regimen may help treat skin conditions like acne, eczema, and psoriasis, which are known to cause itchy, flaky skin. Milk thistle does this by reducing inflammation, promoting healthy skin, and providing antioxidants that shield skin cells. This plant also protects your liver by detoxifying it, which indirectly affects the health of the skin. Although milk thistle is not a cure-all, according to researchers, it can improve the health of your skin.

Treat cancer

Milk thistle tablet benefits also include cancer treatment. It contains silymarin, which could help prevent cancer. It supports the body's natural defence against cancer cells and can even stop tumours from growing. Although research in test tubes has shown silymarin's ability to protect against various cancers like breast, prostate, and skin cancer, there haven't been enough human trials yet. Nevertheless, the antioxidants in milk thistle, like silymarin, hold promise for potential cancer-fighting benefits, even though more research in humans is needed.

Support a healthy weight.

The milk thistle might be beneficial for those who want to lose weight. A study showed that the active substances in milk thistle called silymarin help to maintain a healthy weight by boosting metabolism and also aid in controlling obesity.

Increase breast milk production.

Milk thistle contains silymarin, which is a galactagogue, meaning it stimulates the production and flow of breast milk in breastfeeding mothers. In a two-month research study, mothers who took 420 mg of silymarin per day increased their breast milk production by 86% compared to mothers who took a placebo. The study also found that silymarin supplementation had no effect on the quality of milk supply, indicating that it is an excellent treatment for breastfeeding mothers who are experiencing poor milk production.

Improve asthma symptoms.

The anti-inflammatory properties of milk thistle help fight asthma symptoms. Asthma is a very chronic disease. This condition causes inflammation and narrowing of the airways, causing symptoms like wheezing, shortness of breath, and coughing. Triggers may include allergies, pollution, and respiratory infections. For people who suffer from asthma or have asthma symptoms, milk thistle may help reduce asthma symptoms by regulating the immune system.

Support bone health.

Milk thistle tablets have many benefits; they can help reduce the risk of osteoporosis in women. This is one of the most common problems occurring in women. Women who have this problem have a higher risk of fractures and broken bones. This problem occurs due to a lack of estrogen. Due to the presence of silymarin in milk thistle, it produces phytoestrogen, which acts on estrogen receptors and acts like estrogen whenever the estrogen levels in your bones start decreasing.

Milk thistle side effects

When taken by mouth: milk thistle has not been reported to have any serious side effects and has been found to be safe for most people. When milk thistle is taken as a tablet, extract, or tea, some potential side effects may include diarrhoea, nausea, gas in the intestines, fullness, loss of appetite, and possibly headache.

When applied to the skin: it is safe to use it directly on the skin.

Many people turn to milk thistle supplements to experience the milk thistle benefits, which include improved liver health, better skin, and blood sugar control, as we mentioned above. It helps to prevent and cure various diseases due to its active ingredient, sylmarin, which is an antioxidant.

It is essential to first consult with your health care professional before starting to consume milk thistle or any other supplement. You can purchase milk thistle supplements easily from online stores.

FAQ

Have you been struggling with diabetes for a long time? Diabetes is a common and harmful disease that approximately 70% of people worldwide suffer from. It is a bitter truth that diabetes can never be cured, but it can definitely be controlled. There are many medicines on the market that claim to cure your diabetes, but that is not true.

Diabetes is a condition that, if not controlled in time, can cause various health diseases. Diabetes occurs when blood sugar levels become too high and the pancreas is not able to produce enough or any insulin. People suffering from diabetes may face various health problems because, if left untreated, it can lead to heart disease, stroke, kidney disease, nerve damage, and other serious problems.

An interesting fact about diabetes is that almost 50% of people suffering from it do not even know that they have the disease. Therefore, it is very important to know about the symptoms of diabetes so that a person can treat it in time. Symptoms of diabetes include blurred vision, frequent urination at night, feeling thirsty, losing weight without trying, excessive hunger, numbness or tingling in the hands or feet, and feeling very tired.

Now you all must be wondering how you can overcome this. Although there are many medicines available on the market that claim to cure diabetes, they do not work in the long run and have serious side effects on your body. There can be nothing better than Ayurveda to treat any disease. Ayurveda is an ancient medical science that suggests certain Ayurvedic herbs that help in managing blood sugar levels and preventing them from becoming unstable. Ayurvedic herbs help stimulate insulin production and strengthen the pancreas, thereby keeping blood sugar levels under control. Let us now shed light on the top six Ayurvedic herbs.

Top 6 Ayurvedic herbs to control blood sugar levels

Shadabahar, an Ayurvedic herb also known as Periwinkle or Vinca Rosea, is proven beneficial for managing diabetes effectively. This herb has been used since ancient times to control high blood sugar levels as it contains two active compounds, alkaloids and tannins, which help in reducing blood sugar levels significantly.

How does it work?

• Increases pancreatic activity
• Controls blood sugar levels
• Regulates insulin secretion and insulin transport
• Improves lipid profiles in diabetic patients

How to use it:

• Chew 2 to 3 leaves of Sadabahar plants on an empty stomach.
• Boil some leaves of Sadabahar in a cup of water and drink it in the morning on an empty stomach.

Vijaysar: Vijayasara is an excellent herb to manage diabetes; it is also called the “Miracle Cure for Diabetes” due to its Tiktaa (bitter) nature. This herb is rich in anti-inflammatory and antioxidant properties that help reduce the symptoms associated with diabetes.

How does it work?

• Regulate blood sugar levels.
• Reduce the symptoms of diabetes, such as frequent urination and blurry vision.
• Promote insulin secretion
• Promote digestion 

How to use it:

• Pour a cup of water in a wooden glass made of Vijaysar, leave it overnight, and drink it in the morning on an empty stomach.

Gurmar is an Ayurvedic herb known for the presence of flavonoids, cinnamic acid, folic acid, and ascorbic acid, making it rich in anti-diabetic properties. It proves to be very effective in managing blood sugar levels for a person suffering from diabetes.

How it works:

• Enhance the level of insulin.
• Reduce high blood sugar levels.
• Manage sugar cravings.
• Maintain a healthy lipid level.

How to use it:

• One teaspoon of gudmar leaf powder in the morning with an empty stomach, along with one glass of water, and after an hour, you can have your breakfast.

Giloy: Giloy is an Ayurvedic herb; it is also known as Madunashini, which means "destroying diabetes". The leaves of this Ayurvedic herb help manage diabetes and its associated symptoms. Due to the presence of antioxidants, it helps fight free radicals and also boosts immunity.

How it works:

• Boost immunity 
• Produce insulin in the body
• It helps improve vision.
• Lower blood sugar level

How to use it:

Mix one tablespoon of Giloy powder in a cup of water and leave it overnight. Drink it in the morning on an empty stomach.

Fenugreek seeds are high in soluble fibre and amino acids; hence, they are known to be quite effective in reducing fasting blood sugar levels and improving glucose tolerance. If people suffering from diabetes consume it daily, it can help maintain healthy blood sugar.

How it works:

• Slow down the absorption of sugar.
• Improve glucose tolerance.
• Control diabetes
• Reduce post-meal glucose spikes.

How to use it:

• Add one tablespoon of fenugreek seeds to a cup of water and leave it overnight. Drink it in the morning on an empty stomach, and chew the seeds.
• You can also take fenugreek seed powder with a glass of water.

Jamun: Jamun seeds slow down the secretion of sugar and increase the secretion of insulin. Jamun seeds contain the power of jambolin and jambosin, which can prevent sugar from increasing. It is an excellent choice for those who suffer from diabetes.

How it works:

• Alleviate the symptoms of type 2 diabetes.
• Improve insulin sensitivity.
• Manage blood sugar.
• Prevent the onset of diabetes.

How to use:

• Mix one tablespoon of jamun seed powder in a cup of water and drink it in the morning on an empty stomach.
• You can also consume jamun to control the sugar spike during the summer.

10 Tips to Manage Diabetes Naturally

Here are some tips to manage diabetes:

• A healthy diet includes non-starchy vegetables, whole grains, lean protein, low-sugar foods, and lean protein.
• Be physically active; daily exercise includes walking, cycling, and swimming.
• Drink plenty of water to keep yourself hydrated.
• Keep calm. Stress can spike your blood sugar.
• Don’t take medicine without your doctor's consultation, as some medications may affect your diabetes.
• Monitor your blood sugar level every week.
• Get enough sleep.
• Avoid sugary drinks, processed foods, alcohol, and smoking.
• Go for check-ups.
• Take your medicine as your doctor has prescribed.

In conclusion, some Ayurvedic herbs can help you keep your blood sugar levels in a normal range. Since Ayurvedic herbs have anti-diabetic properties that help in improving insulin secretion, reducing the risks associated with diabetes, and also having the power to reduce your dependency on diabetes medicines,

These diabetes prevention tips can also help you prevent it from increasing. By incorporating these simple tips into your life, you can manage your diabetes in just a few weeks.

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