JULY: NUTRIENT OF THE MONTH

Probiotics:

WHAT: probiotics: pro: "for"  BIOtics: "life" so probiotics  = "for life"

WHY:  Our bodies have 10 times more bacteria than human cells and a lot of them reside in our intestines. Not only this, 70-80% of our immune system is in our intestines so good bacteria in gut = stronger immune system . Scientists have found that if your gut bacteria are predominantly bad bacteria, you will have a harder time losing weight, be more tired/depressed, and have more digestive issues.

HOW:
   FOOD: Most people immediately think of yogurt. I personally don't think it has a high enough amount of cultures, but it's better than nothing. (Plus, many people are intolerant/allergic to dairy.) Fermented foods like natto, kombucha, miso, tempeh, and sauerkraut have a lot of good cultures.  Then there are what is called PRE-biotic foods, (which are often forms of soluble fiber) and they help feed the probiotics so that they work better.

 PILLS: There are countless brands out there, and you'll have to find which one works best for you. Look at 1) the species it has (bifidobacteria and lactobacillus strains are often great)
2) how much bacteria is in each capsule (measured in CFUs). The lower ones have less than a billion, which may not be enough. Some people with more digestive issues may need to get a higher dose of 15-50 billion CFUs [colony forming units].
3)Look at the expiration date: the cultures decrease as time goes by.
4) Whether or not it needs refrigeration: Some brands need to be refrigerated.

WHEN: Definitely take after a course of antibiotics since not only do antibiotics kill the bad bacteria ("anti" BIOtics- "life) causing your infection, but a lot of your good bacteria as well. You could take the probiotics during the antibiotic course, but just wait at least a few hours after taking the antibiotic pills so you don't negate the effect of the probiotics. It is also helpful when traveling, to minimize/prevent traveler's diarrhea.

FURTHER REFERENCES:

http://www.medscape.com/features/slideshow/probiotics   - slideshow on probiotics

http://www.npr.org/blogs/health/2013/11/01/242361826/exploring-the-invisible-universe-that-lives-on-us-and-in-us         - Great short animation