Live microorganisms that when administered in certain amounts confer a health benefit on the host are called probiotics. Given changes happening to the gut with age of digestion as well as its immune function, gut health is especially important to maintain in older adults. Exploring the top probiotic strains that benefit older adults particularly, we discuss what they do, where they come from, and how to use them.
What are Probiotics?
Probiotics are often called good bacteria due the fact that they help keep your gut flora balanced. The gut microbiome is mostly made up of bacteria at this point. It also has a huge impact on digestion the body's immune response, surprisingly, even our mental health. Regrettably, changes in peoples gut microbiome occur as they age, resulting in digestive disorders, diminished immunity and other health issues.
Why probiotics matter for older adults
Digestive Health:
Slower digestion may cause constipation or diarrhea for older adults. Probiotics can aid against bowel irregularity as well as general gut health.
Immune Support:
The gut microbiome helps the immune system stay healthy. Probiotics can help your body fight infections.
Mental Well-Being:
Your gut health is linked to your mental health. There may be some probiotics that can help to reduce symptoms of anxiety and depression.
Key Probiotic Strains for Aging
While probiotics are not all the same. However, several strains are known to be especially effective for older adults. Below are some of the best probiotic strains:
Lactobacillus rhamnosus
This strain is famous for its ability to maintain healthy gut bacteria balance. It is known to be effective in helping shorten the time of diarrhea and to increase the immune response.
Bifidobacterium bifidum
Older adults with irritable bowel syndrome (IBS) can especially benefit from the use of Bifidobacterium bifidum. It makes food broken down and absorbed more easily.
Lactobacillus acidophilus
It is well known for its function in the digestion of lactose. Lactobacillus acidophilus is great for older adults who find they are lactose intolerant and want to eat dairy but avoid uncomfortable feelings.
Bifidobacterium longum
Bifidobacterium longum is an effective tool in the reduction of inflammation of the gut and general immune function. Additionally, it may protect you from infections.
Saccharomyces boulardii
Unlike most probiotics, Saccharomyces boulardii is a beneficial yeast (rather than bacteria). Preventing antibiotic related diarrhea and providing a quick way to replace gut flora after most antibiotic treatments.
Incorporating Probiotics into your Diet
Proper probiotic diets are easy and enjoyable to integrate. Here are some practical tips:
Choose Fermented Foods: Have yogurt, kefir, sauerkraut, kimchi, miso, and tempeh in your meals.
Consider Supplements: For people who do not eat enough probiotics from their diet or have conditions that prevent them from doing so, probiotic supplements can be of use.
Read Labels Carefully: Choose products with stated strains, and their CFU (colony forming units) count.
Start Slowly: If youre new to probiotics, start small to give your body time to adjust.
Potential Side Effects
Most people tolerate probiotics well, but some may have mild side effects. These can include:
Bloating:
A few people complain of feelings of bloating after starting probiotics. Usually this is temporary, as the body learns to live with the new bacteria.
Gas:
Probiotics may increase the production of gas. Sometimes this is when you know the probiotics are working and sometimes its uncomfortable.
Diarrhea:
Some probiotics can cause diarrhea, most especially when taking it for the first time or in large doses.
Constipation:
However, some people may become constipated when beginning probiotics as other people may not be drinking enough water.
Stomach Cramps:
The digestive system will adjust and such mild abdominal discomfort or cramps are possible.
Who is at Risk?
Certain groups of people may be more susceptible to experiencing side effects from probiotics:
Individuals with Compromised Immune Systems:
The consumption of probiotics, those who have compromised immune system or those with chronic diseases should seek the permission of a doctor.
Those with Severe Digestive Disorders:
Probiotics are also contraindicated for people with certain diseases, such as Crohns disease or ulcerative colitis, and should only use under a doctors supervision.
Older Adults:
Thus, while many older adults can effectively use probiotics, any person with certain types of diseases should consult it with a doctor.
When to Seek Medical Advice
If side effects are severe or worsening, a healthcare provider should be sought. Signs that warrant attention include:
- Persistent diarrhea lasting more than two days.
- Extremely sharp stomach pain or discomfort.
- Any signs of allergy like rash, itching, or having trouble breathing.
Precautions to be Taken in Order to Minimize Side Effects
To minimize potential side effects when starting probiotics:
Start Slowly: Start with the smallest possible dose and try to build it up each day to do so that your body can adapt well.
Stay Hydrated: Drinking water can also be adopted in order to solve the issue of discomfort affecting the zone of digestion.
Choose the Right Strains: The problem is that not all strains are the same, some are more easily tolerated than the others. Studying certain strains and their impact is likely to help identify the best form of probiotic to take.
Consult a Healthcare Provider: When entering any new supplement before utilizing it, particular if one has some health issues, it is always wise to consult a physician.
Final Words
The use of probiotics provides many advantages for elderly population as gut integrity preservation, immunity boost and total health improvement. Taking particular types of probiotics such as Lactobacillus rhamnosus and Bifidobacterium bifidum can encourage a lot of positive changes in the health of a person. Of course, it is always recommended to speak with your doctor before making any changes in your diet or adding new supplements.
