by Ada Porat | Feb 28, 2014 | Decision-making, Physical health
Your gut is home to over 500 bacterial species. Some of these internal guests are known as friendly flora because they facilitate digestion, provide nutrients, and help form the immune system. Harmful or excessive levels of other bacteria are associated with gaining weight, bloating and immune dysfunction. Probiotics maintain balance between these good guys and bad guys.
Healthy bacteria make some important nutrients such as B vitamins, vitamin K, folate, and some short-chain fatty acids. Up to 10% of your daily energy needs can be derived from by-products of these friendly gut bacteria.
For optimal health, maintaining balance between healthy and unhealthy bacteria is important, and that is where probiotics comes in. Probiotics help maintain balance between the friendly and harmful bacteria to ensure multiple benefits for your immune system. When probiotics are abundant in your body, it’s harder for disease-causing bacteria to flourish. Some probiotics strains also make bacteriocins to suppress the growth of harmful bacteria.
When it comes to probiotics, more is not necessarily better. Instead, you may do better to handpick a few specific strains of probiotics to meet your individual health needs, rather than randomly taking a high-potency, full-spectrum formula that may aggravate symptoms.
Here is a basic overview of four strains of probiotics, including some key members of each and how they could help you address specific health issues. While not exhaustive, this will serve as a starting point for your next probiotics shopping trip:
1. Lactobacillus
Lactobacillus is a term for a family of friendly bacteria that normally live in the digestive, urinary, and genital systems without causing disease. Lactobacillus is also found in some fermented foods like yogurt and in dietary supplements. Members of this family of bacteria are used to treating and preventing diarrhea, including infectious types and diarrhea associated with using antibiotics. Here are a few specific members of the Lactobacillus family you want to look for when treating specific conditions:
• Lactobacillus acidophilus produces vitamin K, lactase, and anti-microbial substances such as acidolin, acidophilin, lactocidin, and bacteriocin. It helps reverse constipation, especially when taken with fiber and extra water. Lactobacillus acidophilus may also be helpful to reduce cholesterol levels.
• Lactobacillus acidophilus and Lactobacillus casei both convert lactose into lactic acid – helping the lactose intolerant. They boost immunity in the small intestine by producing bacteriocins.
• Lactobacillus bulgaricus can be found in many yogurts and soft cheeses. It helps to convert lactose and other sugars into lactic acid, which may be particularly helpful for the lactose intolerant. It also helps reduce cholesterol levels, breaks down complex proteins for easy assimilation, and alleviates acid reflux.
• Lactobacillus gasseri has been shown to reduce belly fat, relieve irritable bowel syndrome, restore microflora balance, reduce various types of diarrhea, optimize natural immune function; protect against the flu virus and prevent colonisation of Helicobacter pylori.
• Lactobacillus helveticus improves arterial stiffness, supports bone mineral density and increases calcium absorption in postmenopausal women.
• Lactobacillus plantarum is one of the best probiotics for IBS symptoms by reducing the frequency and intensity of abdominal pain and bloating. It has also been shown to help normalize bowel movements in IBS patients.
• Lactobacillus plantarum, Bifidobacterium infantis and Saccharomyces boulardii taken together are the strains of choice for IBS and bloating.
• Lactobaccillus rhamnosus has been shown to assist weight loss. It also prevents eczema, treats diarrhea, relieves abdominal pain associated with irritable bowel, and decreases upper respiratory tract infections.
2. Bifidobacteria
Bifidobacteria is a family of bacteria that has been studied for their ability to prevent and treat various gastrointestinal disorders, including infections, irritable bowel syndrome and constipation. In addition to making lactic acid, they also make important short-chain fatty acids to be absorbed by the body. There is even evidence that certain bifidobacteria may actually protect the host from carcinogenic activity of other intestinal flora. Here are a few of the most common strains:
• Bifidobacterium infantis is particularly helpful for diarrhea, constipation, bloating, gas, urgency and abdominal discomfort.
• Bifidobacterium lactis speeds up the frequency of bowel movements as effectively as fiber, simultaneously improving symptoms of constipation, irregular bowel movements, and flatulence.
• Bifidobacterium longum and other lactic acid producing bacteria help support immune system function and are the probiotics of choice to restore internal balance after a course of antibiotics.
3. Streptococcus
Streptococcus is the name of a genus of Gram-positive, non-sporulating, chain-forming, lactic-acid bacteria. They can be harmful such as the strains of streptococcus that cause pneumonia or strep throat, but not all streptococci are bad for you. Some of the beneficial streptococci used in probiotics are Streptococcus thermophilus and Streptococcus salivarius.
• Streptococcus salivarius colonizes in the mouth and upper respiratory system, and is excellent for combating bad breath (halitosis).
• Streptococcus thermophilus is found in yogurt and cheese, and assists Lactobacillus bulgaricus by making growth nutrients.
4. Saccharomyces
Saccharomyces is the kind of yeast you want in order to be healthy. These yeast species lack the ability to penetrate into tissues like Candida species can, so they are not invasive. They are unaffected by antibiotics and do not acquire antibiotic-resistant genes – in short, they are very different from the harmful types of yeast that cause vaginal yeast infections, athlete’s foot, jock itch, ringworm or thrush.
• Saccharomyces boulardii can help to keep disease-causing microbes and yeasts such as candida from overwhelming your body when antibiotics kill off most of the good bacteria.
Shopping for a Probiotic
When it comes to probiotics, more is not always better! Look for a product that contains the specific strains needed for your condition instead of a product that promises to contain all probiotics known to man, and which may cause you more intestinal discomfort. These little guys are living things and die off over time, so look for freshness as indicated by the expiration date. Whatever the source, always look for “live and active cultures” on the label.
Start Out Slowly
In order to reap the full benefits of taking probiotics, some experts recommend taking probiotics for a minimum of two weeks at a time. In the short-term, adding probiotics to your diet may cause gas, flatulence, belching and bloating. Start with small doses of probiotics and gradually increase the amount you take – start with one capsule of probiotic a day for the first week and add one more the following week to prevent excessive bloating and side effects. And as always, consult with your medical team on any known health condition so you won’t fly blind. Here’s to your gut health!
©Copyright Ada Porat. For more information, visit adaporat.com. This article may be freely distributed in whole or in part, provided there is no charge for it and this notice is attached.
by Ada Porat | Jan 30, 2014 | Change bad habits, Conscious living, Cope with change, Decision-making, Depression, Fear and anxiety, Gratitude, Life coaching
By Kane Matthews and the Xtend Life Team
Reprinted with permission
A continued state of high stress about what could go wrong is not good for our well-being. If you’ve read the works of Nostradamus, you might see the end of the world lurking around every single corner.
You probably also saw people spending time worrying that the world would come to an end along with the Mayan calendar in December of last year. Let’s not forget movies have sold millions of tickets about Martians invading. For some people this is a welcome and brief entertainment, for others this is an ongoing cause of concern.
Extreme religious sects have based their entire teachings on ‘end-of-the-world-beliefs’ – Harold Camping preached that the world would end on May 21, 2011 – a movement that controls followers through the use of fear.
Fear and worry – especially unmanageable ones such as end-of-the-world prophesies – can be big roadblocks to happiness, for a variety of different reasons.
“A mind that is afraid withers away; it cannot function properly,” wrote Jiddu Kristnamurti in his book On Fear.
Not only that, but fear can stop you in your tracks, bringing about a sense of stagnation – almost as if you’re waiting around for something. As you worry and fret, you’re putting stress on your body and mind, and as you’re on high alert for something that may never come, you’re wasting time that could be spent making life improvements and increasing your happiness.
“The only way to get rid of the fear of doing something is to go out… and do it,” said Susan J. Jeffers in Feel The Fear And Do It Anyway.
Sure, sometimes life throws boulders in our path. We fail to get the promotion we worked so hard for, the person we thought was “the one” decides to break it off or a natural disaster strikes too close to home.
Even after a boulder passes, there will likely be others to follow. Of course we could climb into bed and cocoon ourselves against the problems of the world, waiting for happiness to miraculously drive up and knock on our doors, or we could face our fears and fight them off in a true quest for happiness.
According to Dr. Timothy Sharp, author of The Happiness Handbook and founder of the Happiness Institute, as with anything, it takes work to be happy.
“Those who fail to plan, plan to fail,” said Sharp. “Just like in any other life domain, the pursuit of happiness requires planning.”
But by taking action and working at happiness, we create the opportunity to realize that we are more capable than we might have ever known, boosting our self-esteem and making us feel better about ourselves in the process.
By setting goals to be happy and doing things that make you happy – essentially putting in the work – you can rock yourself out of the waiting game and sow the seeds of real happiness with clear, concise actions.
See the good in the now.
Look around you and truly recognize what it is about your life that is good. Knowing how to focus on the good rather than the bad can change perceptions, meaning that instead of planning for the end of the world, you’ll instead be looking ahead to tomorrow with expectation and excitement.
“The only moment in which we can be truly happy is the present moment,” said Sharp. “The only moment over which we have control is the present moment. So be happy now. Because if not now, then when?”
This means that as difficult as may be, it’s important to stop waiting around for happiness to come.
You can say “I’ll be happy when I land the dream job, lose the weight or get married,” but chances are pretty good that even if you do land the dream job, reach your goal weight or find your soul mate, you’ll still find yourself putting off happiness for some other goal.
Even if your life is not exactly what you’ve always hoped for right now, recognize what is good about it and revel in it. Finding happiness in the now doesn’t have to be a measure of what you have, but rather how you see your life and the good things in it.
Celebrating the good in all its forms is vital to happiness.
Understand that we all make mistakes, and some of them can be pretty big ones. But we can learn from them, and grow because of those lessons, no matter how painful.
Because of the errors we’ve made, like a broken bone that heals even stronger, we are better than we were before because we know more. Rather than dwelling on those mistakes, see them as opportunities for growth, and appreciate the blessing.
Train yourself to find the positive side.
The song “Keep on the Sunny Side of Life” was written in 1889, but the idea remains absolutely true. No matter what comes your way, finding the light present in the darkness is key to real happiness.
The Dalai Lama said, “The central method for achieving a happier life is to train your mind in a daily practice that weakens negative attitudes and strengthens positive ones.”
While the idea of positive affirmations might seem simplistic, finding a way to replace the negatives with positives are key to ensuring that we feel amazing and capable, every day of our lives. The Power of Positive Thinking became a bestseller for Norman Vincent Peale because the idea works.
According to self-help guru Anthony Robbins, affirmations help unleash the power within, reminding us that we are able to accomplish dreams and goals by erasing the self-doubt and negativity that can erode happiness.
Negativity is like a curtain that blocks the sun. Since the sun is an essential nutrient to grow and heal, opening the curtains and letting the sunlight in through positive affirmations can ease bad feelings and create a sense of hopefulness where once was despair.
Keep the following affirmations in your arsenal to haul out when times are tough:
• Every day in every way I am getting better and better.
• The past is gone. I live only in the present.
• My good comes from everywhere and everyone. All is well in my world.
After time – because your mind flexes and responds to this new way of thinking – you will begin to turn more naturally to positive thoughts, while the negative ones are kept at bay.
By insulating yourself from negativity, you’ll also be protecting your health, according to Dr. Christopher Peterson of the University of Michigan, who found that optimistic people have a stronger immune system than their pessimistic cousins. Optimists tend to take better care of themselves, Peterson said, and therefore feel better – and happier – as well.
Have gratitude for the little things.
Whether it’s a sunny day, a kiss from a puppy or a fuzzy blanket on a cold day, take the time to appreciate the small things in life, writes author Gretchen Rubin in Good Housekeeping magazine.
“I’ve long been haunted by the words of the French writer Colette: ‘What a wonderful life I’ve had! I only wish I’d realized it sooner.’ That quote is why I’ve been working hard at finding happiness in the small, ordinary details in life and appreciating the adventure of everyday existence,” she writes.
Life has its highs and its lows. But being aware of what’s good in your life can make those lows feel easier to bear.
To reinforce those good feelings, try to do things that you enjoy every day.
Whether you find happiness in sipping a cup of tea while watching birds from your porch, spending time with your partner, taking a long bath or walking in the woods, make time as often as possible to do the things you enjoy doing.
Make a move.
Sometimes, a big jolt of change can do the trick and transform your life from bad to good and release a sense of happiness.
If you find yourself immersed in misery, fear and worry, maybe it’s time for a change of scenery. Clearly, your job, your relationship, whatever it is that’s going on in your life, isn’t working. If you’re in a situation to make changes, doing so can make a big difference.
“You have been blessed with immeasurable power to make positive changes in your life,” said Steve Maraboli in his book Life, the Truth, and Being Free.
Ultimately, our happiness rests in our own hands, and we alone have the power to make the changes we need to be happy.
Sticking around in a bad situation can leave you feeling stagnant – if you do what you’ve always done, you will get the same results, many experts have said – but making a move, taking on fear and doing something unexpected, can reveal inner strength that you never realized you had.
“We can’t be afraid of change,” said C. JoyBell C., author of The Sun is Snowing and other poetic works. “You may feel very secure in the pond that you are in, but if you never venture out of it, you will never know that there is such a thing as an ocean, a sea.
“There is fun to be done. Make it a point every day to tell yourself that today, on this new and wonderful day, things are changing. And on this day, anything is possible.
“It may lead to the end of what was once a little world, but remember what the band R.E.M. said about that: ‘It’s the end of the world as we know it, and I feel fine.’”
This article is reprinted with permission from the monthly Xtend Life newsletter. To learn more about Xtend Life, visit www.xtend-life.com.
©Copyright Ada Porat. For more information, visit adaporat.com. This article may be freely distributed in whole or in part, provided there is no charge for it and this notice is attached.
by Ada Porat | Dec 31, 2013 | Conscious living, Cope with change, Decision-making, Life coaching, Mindfulness
Still feeling a pang of guilt because last year’s resolutions did not make it past Valentine’s Day?
Perhaps those resolutions never stood a chance because you did not prime the pump first! Let me explain.
Most of us are looking for similar things in life: more time, love, joy, health and quality of life. What we sometimes forget, is that good things don’t simply fall down from the sky. We need to put some effort towards getting the outcomes we desire!
On my grandfather’s farm was a creaky old water pump. Before it would start drawing water from the well, it had to be primed with a cup of water. As a child, I used to love participating by pouring a cup of water down the pump before pumping the squeaky handle up and down, up and down… until a small stream of water would start running from the spout. Once the water started flowing, one could fill up as many buckets with water as needed, and it all started with the simple act of priming the pump with water first.
The water pump would not yield water if primed with rocks. It needed to be primed with water – the same substance I desired from it. In life it works the same way: we prime the pump of life with that which we contribute, and we attract that which we emanate. If we emanate lack, we cannot attract abundance and if we emanate anger, we cannot attract love. Because like attracts like, we therefore need to first prime the pump by giving of that which we desire.
In the process, the very quality we focus on giving becomes an integral part of our being. Just as that old water pump on the farm yielded as much water as desired after it was primed, a life that exudes love, abundance and joy, draws more of the same qualities.
This year, instead of making the same old New Year resolutions, perhaps it would be more meaningful to prime the pump with the very qualities you would like to see more of in your life.
Here are some ideas to get you started. By practicing even just one of these principles consistently over time, you will find that life returns to you a bountiful measure of the same.
- I treat everyone in my life with the love and respect that I would receive from them.
- I believe it is more important to be loving than to be right, and I apply this in my life daily.
- I look for the beauty in every person and everything that crosses my path.
- I practice lovingkindness toward all sentient beings.
- I take steps to simplify my life so I can enjoy more with less.
- I find time to nurture my body, mind and soul, even if it is only a few minutes each day.
- I focus on what is right rather than what is wrong.
- I forgive those who have hurt me and let go of old wrongs so there may be peace on earth.
- I look for solutions, not for scapegoats.
- I find and express gratitude in my life each day.
©Copyright Ada Porat. For more information, visit adaporat.com. This article may be freely distributed in whole or in part, provided there is no charge for it and this notice is attached.
by Ada Porat | Nov 14, 2013 | Change bad habits, Conscious living, Cope with change, Decision-making, Life coaching, Life transitions
How resilient are you? Resilience is defined as the ability to return to your original form after being bent, stretched or compressed. It’s the ability to readily recover from illness or adversity. And success depends on your skill at cultivating resilience!
Life’s setbacks and disasters often arrive without prior warning. And while we may not have a choice as to what happens in our lives, we do have a choice in how we respond.
A healthy response requires cultivating inner resilience to recover from setbacks, broken hearts and dreams, financial crisis, loss of a loved one, or health setbacks.
The good news is that you and I can succeed at cultivating resilience. We can exercise it like a muscle, and in the process we can turn the challenging circumstances of our lives into opportunities that deepen our faith and strengthen our very fiber.
Cultivating resilience requires the ability to ask tough questions of yourself and be honest with your answers. If you had something to do with your loss or setback, it is important to accept responsibility for your share of it.
It also requires a sense of responsibility: the understanding that we are all connected and that your actions – for better or for worse – affect others. While you may not have control over the actions of others, accepting full responsibility for your own actions sets you free to respond in a manner that contributes to the greater good.
Cultivating resilience calls for humor to help reframe daunting obstacles and setbacks. When all else fails, learn to laugh at yourself and at the absurdity of your situation. When doctors handed journalist Norman Cousins a grave medical prognosis, he resolved to take charge of the things he could do: he checked himself out of the hospital, embarked on his own healing regimen, watched comedies… and literally laughed himself back to health!
Above all, cultivating resilience calls for faith: faith in your guidance, purpose and potential; faith to commit to life daily; and faith to get back up when circumstances knock you down. Once, when life had knocked me completely off my feet, a friend sent me a card that simply read,
”Fall down
seven times,
stand up eight.”
This Buddhist saying reaffirmed my faith and gave me the courage to keep going.
Every time you get up after a setback, every time you overcome a challenge in life, you develop more resilience.
May you grow, prosper and succeed despite your current challenges. May you grow stronger and more abundant despite the setbacks you’ve suffered in life, and may you cultivate resilience to see you through every challenge!
©Copyright Ada Porat. For more information, visit adaporat.com. This article may be freely distributed in whole or in part, provided there is no charge for it and this notice is attached.
by Ada Porat | Oct 30, 2013 | Conscious living, Cope with change, Fear and anxiety, Life transitions
Humanity has reached the most critical watershed period in its history. To survive this crucial era, we must deal with the consequences of our collective irresponsibility: unresolved global relations, monetary exploitation, misguided technological development, excessive human consumption, hyper-militarization, and exhaustion of environmental resources, to name a few. We are approaching absolute limits in nearly all vital areas, threatening the very survival of mankind. To survive, we need to tap into the transformative power of crisis.
This is the perfect storm of a defining era. It is not some futuristic horror scenario; it is happening in our lives now and we need to face facts. This is the moment to set aside complacency, analyze the evidence, and connect those critical dots. This is not a time for voicing opinions and platitudes; it is a time to tap into the transformative power of crisis by making drastic changes in our behaviors.
Futurist Hardy Schloer calls these times we live in the Consequence Era – a time that spans from 2010 to around 2050 and during which the consequences of past actions are coming due. It is payday and the very survival of our species will be determined by the actions we take now.
In a 2012 article published in the Club of Amsterdam Journal, Schloer outlines ten stages that all societies cycle through: from the first stage of irresponsible exuberance that fosters reckless behavior, to the collapse of unsustainable systems and rebirth of society in stage ten.
Schloer is not alone in his observations. Futurists and visionaries have been calling for urgent action since the 1980s. Recently, the BBC charted a list of changes anticipated in the next 150 years, along with the likelihood of each event occurring. It tracked developments in computing, politics, business, science nature, society and technology. The chart shows a clear shift towards increasing dystopia as we approach 2020, indicating a buildup of social pressure for obsolete systems to give way.
We are well into this Consequence Era and crises seem to everywhere. It is important to note that in our global community, these crises affect each one of us on this planet: rich and poor, North and South, East and West.
We know that the transformative power of crisis can be seen in individual transformations that tend to occur when people are pressed to make changes, often during crisis. Fewer transformations occur when things are going well and there is no apparent need to evolve, because we inherently resist change.
Nothing motivates like fear. Sometimes vision alone is insufficient. At such times, the juxtaposition of a frightening possibility and a sustainable alternative can team up to accelerate our shift to new states of consciousness and behavior.
It is time to look at the bigger milieu that forms the backdrop of our daily lives. We are connected to everything that happens in the world out there, for better and for worse. By connecting the dots of what is happening globally, we can tap into the transformative power of crisis to take effective action locally.
This process requires willingness: willingness to re-examine old assumptions, beliefs and attitudes; willingness to abandon old behaviors; and willingness to incorporate more beneficial practices. And this time, it is not just for the fun of personal growth; our survival depends on it. Are you willing to use the pain and discomfort in your life as fuel to grow?
I believe that we can tap into the transformative power of crisis globally to transform our minds, heal our lives and rebuild our world. It is time to muster the courage for meaningful change. We need to examine the bigger picture, educate ourselves about emerging potentials, and take appropriate action at the individual level. When we can do this, we will find creative ways to ultimately thrive during the Consequence Era.
©Copyright Ada Porat. For more information, visit adaporat.com. This article may be freely distributed in whole or in part, provided there is no charge for it and this notice is attached.
