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Better Bugs forbelly bliss

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magazine presents

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* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

A decade ago, Renew Life™ took digestive wellness to a new level with Ultimate Flora . ™* Our probiotics are made with billions of cultures and multiple, scientifi cally studied strains to help keep your complex digestive system thriving, and keep you smiling.* What else would you expect from the #1 high-potency probiotic?†

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* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

A decade ago, Renew Life™ took digestive wellness to a new level with Ultimate Flora . ™* Our probiotics are made with billions of cultures and multiple, scientifi cally studied strains to help keep your complex digestive system thriving, and keep you smiling.* What else would you expect from the #1 high-potency probiotic?†

Ultimate Flora Probiotics. More power to your gut.

PICK IT UP AT A HEALTH FOOD STORE OR RETAILER NEAR YOU.

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Visit ultimatefl ora.com to learn more.

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All rights reserved. No part of this booklet may be reproduced, stored in an electronic retrieval system, or transcribed in any form or by any means, electronic or mechanical, including photocopying and recording, without the prior written permission of the publisher, except for the inclusion of quotations in a review.The statements in this publication have not been evaluated by the Food and Drug Administration. The information contained herein is provided for educational purposes only under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended to diagnose, treat, cure, or prevent any disease. Please consult with a licensed physician or other qualified health-care professional for more in-depth information or prior to taking any dietary supplements.

PublisherJoanna Shaw

Managing Editor Kim Erickson

Copy Editor Brandon DuVall

Creative Director Karen Sperry

Copyright © 2015 by Kim Erickson and Active Interest Media, Inc.

HEALTHY LIVING GROUP

Chairman & CEO Efrem Zimbalist IIIGroup Publisher & COO Andrew W. ClurmanSenior Vice President & CFO Brian SellstromHealthy Living Group, General Manager Kim PaulsenBusiness & Editorial Offices 300 N. Continental Blvd., Suite 650 El Segundo, CA 90245

Kim ericksonManaging editor

Check out the latest issue of Amazing Wellness magazine at your local Vitamin Shoppe or at www.amazingwellnessmag.com

Most people only think about their gastroin-testinal (GI) tract when

something goes wrong. Yet a well-functioning GI tract is responsible for processing every morsel of food you eat, turning it into the fuel the body needs to perform at its best. But that’s only the beginning of the story. Your gastrointestinal system is home to 70 percent of your immune system. Your gut is also connected to your brain and contains more nerve cells than your entire spinal cord.

Sometimes known as the “second brain,” 95 percent of your body’s mood-regulating hormone serotonin can be found in the GI tract. Because the GI tract is involved in so many different functions, keeping it in top form is criti-cal. Yet that is often easier said than done. A diet high in poor-qualitiy foods, less-than-optimal eating habits, food sensitivities, and stress can all undermine a happy diges-tive system.

The good news is that simple changes to your diet and lifestyle, as well as the gut-friendly supplements you’ll learn about in these pages, can ease symptoms and improve the digestive process. Not only can these natural solutions spell relief, they can enhance your entire diges-tive system to help you be at your best every day.

magazine presents

the

happy belly

4 t h e h a p p y b e l l y

Chapter One

belly basics

Your digestive tract is one of the most interesting systems in your body. At its most fundamental, the GI tract is nothing more than a series of hollow tube-like organs that start at the mouth and end about 30 feet later at the anus. But what

happens in between those two points can make or break good health. Here’s why: Every bite you take triggers a cascade of functions that break down and process the foods you eat. The ultimate goal? To ensure that each and every cell in the body gets all the nutrients they need to function properly while eliminating waste and harmful com-pounds that can undermine good health.

Usually this internal food processing factory works well. Over your lifetime, your gastrointestinal tract deals with more than 25 tons of food without a hitch. But, for one out of three Americans, the complex task of digestion doesn’t always run smoothly. For many people, indigestion or a gastrointestinal “bug” can lead to occasional diges-tive upset. A growing number of us also experience chronic digestive disorders like gastroesophageal reflux disorder (GERD), irritable bowel syndrome, or inflammatory bowel disease that can interfere with our overall health and leave us feeling miserable.

Fortunately, many of these digestive disorders can be controlled or even eliminated through lifestyle changes and smart supplementation. But for true belly bliss, it’s important to understand how your digestive system works and how the everyday choices you make impact how well it functions.

Digestion 101Ever wonder what happens inside your body when

you eat? The instant you take a bite, enzymes are secreted that begin to break down food. Once you swal-low, the chewed up food travels through the esophagus to the stomach where it’s blended with hydrochloric acid to form a thick liquid called chyme. After the stomach empties the chyme into the small intestine, the pancreas secretes a wide array of enzymes that further break down proteins, carbohydrates, and fats in the food. These key nutrients are absorbed into the bloodstream via millions of tiny, fingerlike projections called villi, before traveling to the liver where they are

converted into a form that can be used by your cells. What’s left in the small intestine passes into the large intestine—sometimes called the colon—where billions upon billions of bacteria transform it into waste that can be eliminated from the body.

As complicated as digestion is, it’s a wonder things don’t go wrong more often. When they do, the ensuing digestive problems can prevent key nutrients from being absorbed. This can have a direct impact on your overall health. Fortunately, the simple lifestyle changes in the following chapters can keep your belly happy and your body well.

beyond digestionYour gastrointestinal

system is home to 70 percent of your immune system. Your gut is also connected to your brain

and contains more nerve cells than you entire spinal

cord. sometimes known as the “second brain,”

95 percent of your body’s mood-regulating hormone

serotonin can be found in the digestive tract.

t h e h a p p y b e l l y 5

alcohol

A joint study from Dartmouth-Hitchcock Medical Center and

the Mayo Clinic has found that even moderate alcohol consumption may lead to bacterial overgrowth in the small intestine and can trigger bloating, gas, abdominal

pain, constipation, and diarrhea. Alcohol also relaxes the esophageal

sphincter. This can lead to heartburn.

chocolate

Your sweet tooth may affect more than just your waistline.

Caffeine contained in chocolate may trigger heartburn and IBS symptoms

in people prone to digestive disorders. What’s more, like coffee,

chocolate is a diuretic, which can result in loose stools.

fatty foods

Both high-fat and fried foods can overwhelm the stomach,

resulting in a feeling of fullness and indigestion. High-fat foods also can result in pale-colored stool, a phenomenon called steatorrhea,

which is essentially excess fat in the feces.

artificial

sweetenersSwiss researchers report in the

journal Obesity Reviews that fructose, sugar alcohols, and artificial sweeteners can change how gut bacteria metabolize energy. Artificial sweeteners and sugar alcohols can also cause bloating, gas,

and diarrhea. Even “natural” sugar can wreak havoc by triggering

inflammation.

coffee

This popular beverage stimulates the production

of stomach acid, which can trigger inflammation and

the symptoms of GERD or heartburn.

gluten

Found in wheat, barley, rye, and spelt, gluten consists of two proteins—gliadin and glutenin. It’s the gliadin that people

react negatively to. Studies show that gluten can cause an immune reaction that degrades the

barrier function of the intestinal wall. This can lead to nutrient deficiencies and a wide range of symptoms that can include eczema, fatigue, and a failure to thrive. During one clinical trial, those with irritable

bowel syndrome had more pain, bloating, stool inconsistency, and fatigue when eating a

diet containing gluten.

6 Worst gastrointestinal adversaries

6 t h e h a p p y b e l l y

Chapter Two

building a Good Gut

Your gastrointestinal tract is a complex symphony of enzymes and bacteria that work together to support healthy digestion, proper metabolism, and a strong immune system. Fostering adequate enzyme levels and enhancing your micro-

biota can help ensure optimal digestion and better overall health.

Get an edge with enzymesEnzymes are specialized proteins that play a key role in every single function that occurs

in the human body. They are essential for the breakdown of food and the absorption of nutrients. In fact, enzymes are involved in at least 4,000 biochemical reactions essential to life—and about half of these reactions involve digestion. Enzymes are the match that sparks countless reactions necessary to maintain life and each works in its own specific way. For instance, the fat-digesting enzyme lipase can only break down the fats you eat. It has no effect on carbohydrates or protein. Because each type of enzyme has a specific job, having the right enzyme is like having the right key to open a specific lock.

Among the most important are protease, lipase, and amylase. As mentioned above, each of these enzymes works to digest a specific type of macronutrient. Protease breaks

INGREDIENT SPOTLIGHT

restoring your enzyme levels

When you were young, your body created all of the enzymes needed for healthy and complete digestion. That may be why you could eat whatever you wanted during your high school and college years. But as you aged,

this production began to slow down. Not only can this create a deficiency in the critical enzymes needed for good digestion, it can also leave you with post-meal indigestion.

In a perfect world, you could replenish the enzymes you need through the foods you eat. But that’s much easier said than done. Whenever food is processed or cooked, enzymes are destroyed. Fortunately, you can fortify your body’s supply with a variety of supplemental enzymes. When taken with food, digestive enzymes provide the body with what it requires so that the pancreas doesn’t need to produce its own enzymes. This puts less demand on the digestive system, enabling it to better break down the foods we eat.

Most enzyme supplements only provide the four major digestive enzymes—amylase, lactase, lipase, and prote-ase. These work to digest carbohydrates, milk sugar, fat, and protein respectively. But for complete digestion, it’s smart to look for a supplement that also includes bromelain — a proteolytic enzyme derived from pineapple, and cellulase — another plant-based enzyme that breaks down dietary fiber.

Taking digestive enzymes with your two heaviest meals each day ensures that the digestive tract has sufficient enzyme levels to process the foods you eat. But for complete digestive support, it’s smart to include a probiotic. Look for a supplement that contains Bacillus coagulans — a unique lactic acid-forming probiotic that has the ability to produce spores. In the stomach, these spores are activated by the low pH, moisture, and the mechanical churning action during digestion. This sparks proliferation and colonization as the probiotic begins to produce lactic acid. Preliminary studies suggest that B. coagulans may benefit those with IBS, Crohn’s disease, and weakened immunity.

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8 t h e h a p p y b e l l y

apart protein, lipase processes fat, and amylase digests carbohydrates. Without these three enzymes, your body wouldn’t be able to process that cheese-burger you had for lunch. However, taking a broad spectrum of digestive enzymes in supplemental form helps to ensure that your digestive tract has sufficient enzymes to deal with the foods you eat. Since food rarely contains only protein, fat, or carbohydrates, it’s wise to choose a supplement that contains a blend of enzymes to ensure complete digestion.

maximize your microbiotaYour gut is home to more than 100 trillion bacteria

that perform a range of important functions. These beneficial bugs support digestion as well as vaginal and urinary tract health. Probiotics also promote the body’s overall immunity, support healthy liver function, and increase the absorption of nutrients. But their best-known role is the protection they offer against harmful bacteria, fungi, and viruses. Probi-otics produce organic compounds that increase the acidity in your intestines. This helps to prevent the

eradicate indigestiontoo often mealtime can end with a case of indigestion. Digestive enzymes to the rescue! how well do digestive enzymes work? a double-blind, crossover study conducted at the Minneapolis Veteran’s affairs Medical Center found that taking enzymes along with a high-calorie, high-fat meal significantly reduced bloating, gas, and the feeling of fullness. another randomized, placebo-controlled trial found that people with chronic dyspepsia who took a daily dose of enzymes after their two largest meals of the day had significantly less abdominal pain, distention, belching, diarrhea, or heartburn after just two weeks.

pick the right probioticeach group of bacteria has different species and each species have different strains (the “code” at the end). Researchers are still studying which strains should be used for which health conditions, but a handful have been demonstrated to help with the following:

When you have . . . then take . . . here’s why and how . . .

a prescription for

antibiotics

Lactobacillus rhamnosus GG and/or

Saccharomyces boulardii

prevents antibiotic-associated diarrhea. Take 10 billion CFU daily and continue for one to two weeks after you stop taking the antibiotic.

international travel plans

Saccharomyces boulardii and/or Bifidobacterium longum

Take during the weeks before your trip to prevent traveler’s diarrhea.

lactose intolerance

Lactobacillus bulgaricus, Lactobacillus acidophilus, and Streptococcus thermophilus

Take before ingesting dairy to help the gut digest and absorb lactose.

irritable bowel

syndrome

Bifidobacterium infantis, Lactobacillus plantarum 299V, or

Bifidobacterium bifidum

Helps regulate bowel activity and relieves bloating, pain, and gas.

impaired digestive immunity

Enterococcus faecalis TH10 or Bifidobacterium longum

prevents pathogens from reproducing and modulates the digestive immune response.

a vaginal infection

Lactobacillus acidophilus, Lactobacillus rhamnosus GG and

Lactobacillus reuteri

Colonizes the vaginal environment and fights off unwelcome bacteria and yeast.

a cold Lactobacillus acidophilus and Bifidobacterium animalis

Reduces the duration and severity by enhancing the body’s production of antibodies.

INGREDIENT SPOTLIGHT

Enterococcus Faecalis th10: natural protection

Looking to boost your digestive immunity? Lactic acid bacteria (LAB) not only helps prevent pathogens from repro-ducing, it also modulates the body’s immune response. But since the 1950s, most of the live LAB used in probiotic

supplements has been derived from the human intestine. Beyond the “yuck” factor, bacteria derived from people has its limitations. More recent studies have found that a novel form of LAB called Enterococcus faecalis TH10 shows immune-boosting activity that is more than six times greater than traditional LAB. Derived from the fermented soy food tempeh, research has found that E. faecalis TH10 is even effective against stubborn staph infections.

Iichiroh Ohhira, PhD, a Japanese microbiologist and professor at Okayama University, isolated the E. faecalis TH10 strain of lactic acid bacteria after years of investigating tempeh-like fermentation processes. Using an innovative three-year natural temperature fermentation process, E. faecalis TH10 is created using seasonally ripe, wild-harvested vegetables, fruits, mushrooms, and seaweeds that, when added at optimal times of the year, form short-chain oligosaccharides. The resulting probiotic strain stays in the gut for about 11 days, giving it time to attack pathogens and aid friendly flora growth. A study published in the Japanese Journal of Dairy Science showed that E. faecalis TH10 had about 6.25 times more proteolytic activity compared to 46 typical lactic acid bacteria strains.

Today, Dr. Ohhira creates powerful probiotic supplements that combine E. faecalis TH10 with a variety of lactobacillius and bifidobacterium strains. Each capsule also includes organic acids and naturally occurring vitamins, minerals, enzymes, and amino acids to support whole health. What’s missing also matters. With a focus on efficacy and purity, Dr. Ohhira’s Probiotics contain no artificial ingredients, flavorings, colorings, preserva-tives, or GMO ingredients. They are also dairy and gluten free.

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“bad” bugs from reproducing. Probiotics also produce bacteriocin — natural antibiotics that kill harmful microorganisms.

The two most prevalent strains of beneficial bacteria are Lactobacillus, which is found in the small intestine, and Bifidobacerium, which lives in the colon. Not only do these two types of bacteria favorably alter the microflora balance in the intestines, they also promote good digestion and may help ease the symptoms of chronic digestive disorders. Low levels of these beneficial bugs, on the other hand, have been linked to a number of common digestive disorders, including diarrhea, constipation, Crohn’s disease, and irri-table bowel syndrome.

Probiotics have also been shown to prevent, and even reverse, the adverse effects of pathogens on intestinal barrier function. This friendly flora produces organic com-pounds including lactic acid, hydrogen peroxide, and acetic acid that increase the acidity of the intestines, making it a very unwelcome environment for harmful pathogens.

How much do you need? There is no recommended dose for probiotics, but research suggests that you need a minimum of 1 billion live bacteria, which are measured in Colony Forming Units or CFUs. For people with chronic digestive ailments, however, more is better. Emerging research suggests that taking up to 100 billion CFUs each day may benefit those with a functional gastrointestinal condition like irritable bowel syn-drome. For people taking antibiotics or those who suffer from Candida, inflammatory bowel disease (IBD), or frequent urinary tract infections, special “critical care” supple-ments containing up to 200 billion CFUs are available.

t h e h a p p y b e l l y 9

10 t h e h a p p y b e l l y

Chapter Three

Eliminate Everyday tummy Upsets

everyone suffers the occasional GI upset. And when that occurs, they want fast relief. Here are some common digestive disorders that respond well to self-treatment:

abDominal cramps can be caused by gas, indigestion, constipation, or even food sensitivities. For occasional cramp-ing, try an enterically coated peppermint oil supplement. Studies suggest that peppermint oil relaxes smooth muscles in the colon to ease spasms. In a pinch, you can also drink a cup of peppermint tea.

constipation is typically defined as having fewer than three bowel movements in a week. When you do go, stool can be hard, dry, and painful to pass. Fortunately, it’s easy to remedy occasional constipation by boosting your fiber intake. While a lack of fiber is the most common — and the most preventable — cause of constipation, other causes include inadequate fluid intake, lack of exercise, emotional or physical stress, pregnancy, and even some medications like narcotics or calcium channel blockers.

Diarrhea is a common problem that can be caused by a gastrointestinal bug, anti-biotics, food poisoning, fatty foods, too much fiber taken at once, or even stress. For occasional diarrhea, herbalists often recommend one or two cups of raspberry leaf tea.

Raspberry leaf contains tannins that have an astringent effect and help to solidify stool. If you suspect that a pathogen is at the

root of your diarrhea, take a high-dose (up to 50,000 CFU) probiotic that contains Lactobacillus reuteri. If mild food poisoning is the culprit, activated charcoal capsules help to absorb the toxins.Dyspepsia is that vague discomfort in the stomach

and upper abdomen that strikes everyone occasionally. Commonly known as indigestion, dyspepsia is usually caused by the incomplete digestion of food. For occa-sional stomach upset after eating, try taking a broad spectrum enzyme supplement. Research also suggests that herbs like fennel and ginger may help ease some of the symptoms of dyspepsia.

Gas, a.k.a. flatulence, can be uncomfortable and embar-rassing. Certain foods—especially beans and legumes or cruciferous vegetables—can cause intestinal gas, as can drinking through a straw or eating too fast. When gas strikes, reach for fennel. This anise-like herb relaxes the smooth muscles that line the digestive tract. This, in turn,

t h e h a p p y b e l l y 11

expels the trapped air in your gut. If flatulence occurs after a fatty meal, opt for gentian (a.k.a. bitters), which has been effectively used for centuries to ease bloating and gas.

heartburn happens when the sphincter muscle at the end of your esophagus doesn’t stay closed. This allows the stomach’s harsh acidic contents to splash back up into the esophagus, initiating that fiery, painful feeling in your chest. About 20 percent of Americans experience heartburn symptoms at least once a week. Certain foods, medications, and even stress can trigger heartburn. And if you are over-weight, smoke, or drink caffeine or alcohol on a regular basis, heartburn may be a more common occurrence. But before you reach for that antacid, try a more natural approach. A standardized extract from orange peel known as d-limonene has been shown to pro-vide quick relief by neutralizing stomach acid and supporting healthy esophageal muscle tone. During one controlled, double-blind study, 83 percent of participants reported significant relief after just two weeks of taking 1,000 mg of supplemental d-limonene.

nausea is a feeling of unease and sickness that is hard to put into words. Often the precursor to vomiting, nausea can be caused by dehydration, food poisoning, morning

sickness, motion sickness, medications, and acid reflux. For occasional nausea, try ginger — which numerous studies have shown eases nausea by regulating the rhythms of the gastrointestinal tract. Opt for capsules, lozenges, or a cup of ginger tea whenever nausea strikes.

INGREDIENT SPOTLIGHT

fabulous fiber!

Staying regular is essential for healthy digestion. That’s why it’s important to include plenty of fiber in your daily routine. Fiber works on multiple fronts to impact the rate you digest foods, the absorption of nutrients from

those foods, and the movement of waste products (stool) through the colon. It also feeds your beneficial intestinal bacteria, helping it to flourish.

Dietary fiber includes water-soluble and insoluble types, which have different functions in the body. Insoluble fiber attracts water to the intestine, increasing the bulk and softness of waste products. Soluble fiber, on the other hand, absorbs water and slows digestion making you feel fuller. While both types of fiber are important, soluble fiber has also been shown to reduce intestinal spasms and improve symptoms in people with IBS.

The problem is, most of us don’t consume the recommended amounts of dietary fiber each day. If you’re falling short of your daily fiber quota—at least 25 grams for women and 38 grams for men—your digestive tract could be paying the price. One easy way to ensure you’re getting enough is with a fiber supplement. But fiber capsules and tablets require you to drink large amounts of water. And since most supplements only provide an average of 2 grams, fiber capsules or pills can’t make up for a poor diet.

Fortunately, liquid fiber supplements are now available boasting up to 5 grams of soluble plant-based fiber in one small dose. As a bonus, some formulations are combined with fruit extracts, giving liquid fiber supplements a powerful antioxidant punch. Look for a liquid fiber supplement that also boasts fructooligosaccharides (FOS), a type of prebiotic that feeds the microflora in your gut. Just be aware, it’s important to take your fiber supplement separately from your other supplements or medicines so that the fiber doesn’t interfere with their absorption.

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12 t h e h a p p y b e l l y

Chapter Four

happy belly habits

Considering everything your gastrointestinal tract does for you, it makes sense to give it some TLC every day. That means eating a healthy diet, exercising, and learning to relax.

eat. real. food.Not surprisingly, what you eat makes a huge difference in how

efficiently your digestive tract works. Trade in highly processed convenience foods or fast foods for fresh fruits and vegetables, cold water fish like salmon, organic poultry, and fermented foods like yogurt, kefir, kim chi, or sauerkraut. It’s also important to eat foods high in fiber which helps to prevent constipation, lowers the risk of colon cancer and hemorrhoids, and boosts beneficial bacteria. While everyone should get at least 25 grams per day, the average person gets just 15 grams a day. Some high-fiber foods include almonds, artichokes, avocado, beans, broccoli, chickpeas, edamame, lentils, oats, pears, and raspberries.

exerciseAccording to a 2009 review that appeared in Current Opinions in Clinical

Nutrition and Metabolic Care, regular aerobic exercise can help protect against con-stipation, diverticulosis, gallstones, and IBD. And since exercise helps relieve stress, it may also aid in managing IBS symptoms. Aerobic exercise includes activities such as walking briskly, bike riding, playing tennis, swimming, rowing, jogging, or danc-ing—anything that raises your heart rate and makes you sweat! Aim for at least 30 minutes of aerobic activity daily.

t h e h a p p y b e l l y 13

Get zenStress can trigger

all manner of diges-tive upset—from that queasy feeling you get right before you make a speech to a flare in IBS or IBD symp-toms. The reason? Stress can make the colon contract, leading to stomach pain. And since anxi-ety interferes with digestion, it can also trigger indigestion and heartburn.

INGREDIENT SPOTLIGHT

add a daily dose

A poor diet, exposure to food-borne bacteria, and even stress can upset your bacterial equilibrium. Fortunately, a daily dose of probiotics can keep your bacterial balance in check. Taken regularly, probiotics help to keep

the digestive system operating optimally, restore normal flora, and support immune system function. But with the hundreds of probiotic strains lining the shelves of your local health food store, which are the best choices to maintain optimal digestion?

Studies show that a combination of three types of beneficial bacteria can support healthy digestion and for-tify immunity. L. gasseri, B. bifidum, and B. longum — also known as the friendly trio — are the most prevalent bacteria found in the intestines. These three potent strains produce organic compounds including lactic acid, hydrogen peroxide, and acetic acid that increase the acidity in the intestines. This helps to prevent the growth of harmful pathogenic bacteria that can disrupt gastrointestinal function. L.gasseri reduces intestinal inflammation and enhances immune function while B. longum helps inhibit harmful yeasts. B. bifidum not only protects against dangerous bacteria like salmonella and E. coli, it also helps the body utilize key vitamins and minerals. Combined, these beneficial probiotic strains help guard against occasional bouts of constipation, diarrhea, gas, and bloating.

A recent study in the Journal of the American College of Nutrition reports that this friendly trio also triggers a bacterial shift in the gut that enhances immune function in older adults. During the 13-week randomized, double-blind, placebo-controlled study, 32 adults over the age of 70 were divided into two groups. The first was given a proprietary probiotic blend containing L. gasseri, B. bifidum, and B. longum. The second group was given a placebo. At the end of the study, those taking the friendly trio had a 48 percent increase in beneficial bifidobacteria and a 55 percent uptick in lactic acid bacteria. Harmful bacteria also declined in the probiotic group, leading the researchers to conclude that the friendly trio positively enhanced the composition of gut microbiota and beneficially impacted digestive immunity in older adults. But to get the most from your daily probiotic, look for a supplement made from human probiotic strains that are guaranteed viable through the expiration date on the label.

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One of the best ways to manage gut-wrenching stress and maintain healthy digestion is by employing relaxation techniques whenever life throws you a curve. One Swedish study found that IBS symptoms improved by 41 percent when participants practiced mindfulness meditation on a regular basis. Another controlled trial of men with diarrhea-predominant IBS found that those who practiced yoga twice a day felt less anxious and experienced fewer bouts in the bathroom. Other techniques that may help restore a sense of calm to your digestive tract include hypnosis, progressive muscle relaxation, mental imaging, biofeedback, deep breathing, and even simply listening to soothing music.

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If you’re getting your probiotics (live cultures) from the refrigerated section, you might want to reconsider. Moisture is the main enemy of probiotics, not heat. When probiotics are refrigerated, condensation develops, killing these beneficial bacteria. Keeping what’s inside the bottle dry helps keep the probiotics alive.

Kyo-Dophilus®, specially-cultured, human strain probiotics work better because the natural environment of these bacteria is the human intestinal tract, unlike dairy-strain probiotics.

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14 t h e h a p p y b e l l y

your action plan for digestive nirvanaeat well✹Eat smaller meals. Eating five or six mini-meals

during the day can prevent digestive overload and the subsequent indigestion.

✹Put your fork down between bites. This helps you savor your food and reduces the tendency to eat too quickly.

✹Trade that glass of wine for water. Alcohol interferes with acid secretion, stomach and esophageal muscles, and nutrient absorption. Water, on the other hand, helps your body eliminate waste.

✹Keep a food journal if you suffer from frequent indigestion. This may help to pinpoint dietary culprits causing the discomfort.

healthy habits✹Take a walk after eating to

stimulate digestion and help prevent heartburn.

✹Quit smoking. Smoking weakens the valve at the base of the esophagus which can lead to GERD. It also increases the risk of ulcers, Crohn’s disease, and gastrointestinal cancers.

✹Get zen. Sign up for a yoga class if you suffer from chronic stress and IBS.

supplements✹Give your gut the protection it needs with multiple strains of beneficial

bacteria. One of our favorite is Wakunaga’s Kyo-Dophilus 9. This unique formula combines nine specially cultured human strains of bacteria to fortify intestinal immunity and guard against the most common digestive problems.

✹Promote intestinal health and regularity with a high-quality, easy-to-take fiber supplement. We love Alive! Liquid Fiber with Prebiotics by Nature’s Way. Packed with 5 grams of fiber per dose and an array of fruit extracts, it’s the perfect partner to a healthy diet. Bonus? It contains non-GMO fiber and a delicious citrus flavor!

✹Whether you’re taking antibiotics or your diet is less than ideal, it’s smart to protect your gastrointestinal tract with a daily dose of probiotics. Boasting 12 strains of bacteria, Dr. Ohhira’s Probiotics are the ideal way to maintain healthy bacterial levels in your gut. Not only are they naturally fermented, they’re also shelf stable and packed in convenient blister packs for protection at home, work, or play.

✹Ensure complete digestion by taking supplemental enzymes with your two largest meals. We like Life Extension’s Enhanced Super Digestive Enzymes with Probiotics because it pairs B. coagulans with a multi-enzyme formula containing protease, bromelain, amylase, lactase, cellulose, and lipase in one convenient supplement.

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Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Kyo-Dophilus® is a registered trademark of Wakunaga of America Co., Ltd.

If you’re getting your probiotics (live cultures) from the refrigerated section, you might want to reconsider. Moisture is the main enemy of probiotics, not heat. When probiotics are refrigerated, condensation develops, killing these beneficial bacteria. Keeping what’s inside the bottle dry helps keep the probiotics alive.

Kyo-Dophilus®, specially-cultured, human strain probiotics work better because the natural environment of these bacteria is the human intestinal tract, unlike dairy-strain probiotics.

In fact, independent tests show that Kyo-Dophilus is still stable, even after four years on the shelf! Not so for most refrigerated probiotics (especially if they are in plastic bottles), which die out in as little as a few weeks.

And Kyo-Dophilus is guaranteed stable when you take it, not just when it is manufactured — without refrigeration.

Take Kyo-Dophilus, the healthy probiotic you can trust.

but what about the health of your probiotics?

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