Look what I'm drinking and eating here. They are my favorite natural remedies to repopulate my microbiota. Just like these, I have many more to show you and teach you how to use.
No matter how old you are or if you already have chronic diseases, this is one of the most important health videos you can watch, because most of the health problems that age us the most and kill us prematurely begin or accelerate when our microbiota or the intestine are diseased. Today you will discover how to care for and recover your microbiota naturally and how this affects your internal organs. Many do not know it, but the microbiota is an invisible organ that lives in us and functions as a true control center for our body.
It is as important and vital as your heart and your brain. Look, at least half of the cells that live in our body are not human, but are the microorganisms of the microbiota or normal flora, as it was previously known. This organ is made up of bacteria, parasites, fungi, including the candida fungus, and viruses.
Most of them are in our intestine, but also in the skin, the genital organs, our mouth. And here is the key for you to understand what I want to tell you. These microorganisms are connected to our internal organs, directly affecting their function, either for better or worse, depending on how you care for it.
Now, why should you eat pre and probiotics every day? I'm going to tell you what this is, but understand what a good microbiota does to our body. These microorganisms have very special digestive enzymes that we do not have, which transform the fibers we eat into substances that our colon, our intestine in general, uses as energy.
As well as other substances that have anti-inflammatory and repair properties for the intestinal wall. And believe me, this message is very powerful. There are experts who believe that most chronic diseases begin here with an alteration of the intestinal wall.
In addition, the microbiota also has other types of enzymes to finish digesting foods that we could not do. Some proteins, sugars, fats. That is why some of the symptoms of dysbiosis, which is when our microbiota is altered, are bloating, a lot of gas, abdominal pain or cramps, and diarrhea.
And if that were not enough, the microbiota has a protective function. It is one of the first defense barriers we have against infections, it neutralizes agro-toxics and heavy metals. They even protect us against cancer.
Therefore, when we take antibiotics to treat an infection, antacids, remedies for parasites or anything that damages our microbiota, it is recommended to take probiotics to repopulate it, as I will tell you shortly. Now, what is the relationship between the microbiota with heart, brain, metabolic or immune system problems. Notice the three most important connections between this organ and the rest of the body.
First, gut brain connection. 90% of serotonin, a key hormone in our emotional well-being, is produced in the intestine with the help of the microbiota. Imbalances in these microorganisms are closely related to brain malfunction due to the lack of its production, as well as other chemical messengers.
Today we know that this leads to mental health problems, anxiety, depression, poor stress management and even memory and concentration problems. That's why they say that the microbiota works like our second brain. Number two.
Immune system gut connection. 70% of the immune system is found in the intestine and it is the microbiota that trains our defense cells to respond appropriately. Look, a sick microbiota is closely associated with allergies, unexplained spots on the skin, autoimmune diseases, intolerances both digestive and in other parts of the body, arthritis, asthma, chronic pain and even low-grade inflammation.
And number three. Connection of the microbiota with the metabolism, since substances that control insulin resistance, appetite, fat deposits in our body and the efficiency of our metabolism in general are also produced here. Let's now move on to how to repopulate or restore the microbiota.
And here I will tell you about prebiotics, probiotics, when and how to use natural remedies and vitamins that you should take. Prebiotics are substances that we eat but do not digest, like fiber, and the most effective ones are found in vegetables and fruits such as artichoke, onion, garlic, asparagus, and bananas when they are less ripe. Also in dark green leaves like celery, spinach.
But be careful, plants with edible peels such as potatoes, sweet potatoes, as we call them in my country, as well as carrots or kiwis and apples. If the kiwi is eaten with the peel. All of these also contain very important prebiotics.
Likewise, whole grains such as rice, beans, chickpeas. That is why it is so important not to consume white or processed rice, or oatmeal when it is instant, highly processed. They have to be eaten whole grains with all the fiber.
All of these foods are very rich in prebiotics called inulin, pectin, fructooligosaccharides known as FOS. I tell you these names because you can also find it in the form of supplements or powders, for example inulin powder and you can consume it every day, as I am going to tell you. But the best are always natural sources.
Now pay attention here to two secrets of prebiotics. First they should be consumed as raw as possible. In the case of green leaves and fruits, for example, and with peels, as long as they are edible.
On the other hand, there is a very special prebiotic that is best activated when cooked. I'm talking about resistant starch and you can prepare it at home. This is one of the most powerful prebiotics.
Resistant starch is a type of fiber that is formed by cooling tubers or grains, such as rice, for example. After cooking them, remember to prepare it at home you can use a tuber with a lot of starch like this sweet potato or sweet potato. Also the potato, the cassava or cassava as we call it in my country.
They should be boiled or baked until soft and after cooking they should be cooled quickly. Put it in the refrigerator or in a pot with cold water. Rapid cooling is crucial for resistant starch to form and then you let it cool further for 12 to 24 hours and that's it.
You have a starch that resists our digestion and reaches the colon to the bacteria of our microbiota. With this fiber, these bacteria and fungi will produce different substances to repair the wall of our intestine with anti-inflammatory properties. This process of starch formation when left cold is called starch retrogradation and you can consume it cold or at room temperature.
Now another secret, you can find this same type of starch in whole grain green banana or cassava flours, or in supplements that contain resistant starch without the need for cooking and cooling. Now, how many times a week should you consume prebiotics? The idea is to try to vary every day , choose some of the sources that I just told you about and include them in your routine every day.
And we must remember that since they are consuming fiber, it is very important to consume enough water. How much water should you drink? Well, if your stools are like this it means that you are constipated, you need more water until they are soft, smooth and with this shape that is here and also until the color of your urine is clear.
Let's talk now about probiotics and I have several to show you. Today I told you that prebiotics are the fibers of food, now probiotics are live microorganisms beneficial to our body, mainly bacteria such as lactobacillus, fungi, yeasts such as Saccharomyces, among many others. And what are the best natural sources?
We have natural yogurt here, for example Kefir, also sauerkraut, which is fermented cabbage, and fermented cheeses like cheddar. Be very careful only with cheeses because they have a lot of sodium. Also the kombucha that I have here.
What's here, I'll explain better, but it's a kombucha that also has hibiscus or hibiscus flower. It's very healthy. Miso is also another probiotic.
And the good thing about these products is that they can be mixed with probiotics, for example natural or Greek yogurt. with a little kiwi, apple with peel or you can add a little green banana flour. You can also add the same fruits to kefir for breakfast, but I want to warn you about yogurt.
Notice that I told you natural yogurt like this one I have here. Do not be confused with yogurt imitations that are processed from milk, mixed with colorings, thickeners such as gelatin, starch, full of sugar and without the traditional yogurt fermentation process, which is the most important thing. For it to be a probiotic it really must say on the label that it contains live cultures or that it says contains probiotics.
Sometimes products even mention the strain of bacteria that contains Lactobacillus Bifidobacterium, among others. But hey, let's talk a little more about kefir and kombucha, as well as other probiotics. First, kefir.
This is a fermented drink very rich in beneficial microorganisms, bacteria, fungi. It is prepared from milk. It can be from cow, sheep, goat or also with water that can be sugared or with lemon slices of fruit.
And the most important thing is added to these liquids , which is a kind of sourdough that contains the microorganisms that are going to ferment. These are called kefir nodules and are left there to ferment for several days. Many people prepare kefir at home, which, by the way, is much better than industrial kefir.
Now, which is better, kefir or natural yogurt? In terms of probiotics and intestinal health, kefir is superior because it contains a greater variety and also quantity of microorganisms. This allows the microbiota to be repopulated with a wider variety of bacteria and fungi, and is especially great for those who suffer from lactose intolerance or related problems, since most of the lactose is fermented in kefir or if they cannot consume the one that is made of water.
Its only disadvantage is that the flavor can be a little more acidic, which bothers some people, and in some places it is a little more expensive than yogurt. Unless they know how to prepare it at home. Likewise, both products are excellent and the ideal would be to be able to consume both in a varied way, because their benefits complement each other.
Now look at this other probiotic. Organic vinegar with mother. It is not the common vinegar that is transparent.
This has this sediment here that is precisely the mother of probiotics. You can put a tablespoon or 10 to 15 milliliters in each of your dishes every day, or take a tablespoon diluted in a glass of water in the morning and drink it with a straw so that it does not hurt your tooth enamel or mucosa. from the mouth.
Also kombucha, if you can get it in your city, is excellent. This is a fermented drink made from tea, usually green tea, black tea, it may contain extract of some fruits. In this case it has hibiscus and hibiscus flower extract .
And to this liquid, a colony of yeast bacteria is added that will ferment it, called a SCOBY, and it is left to ferment for days and weeks until it is ready. During this period, bacteria and yeast consume almost all the sugar, producing acids, beneficial substances and a small percentage of alcohol less than 0. 5%.
So you have to be careful with kombucha so as not to consume it in excess, especially if you have liver problems. Now I want to talk to you about probiotic supplements, when and how you should take them. There are two main situations here.
First, when you take antibiotics to treat an infection and you want to prevent diarrhea due to antibiotics. The same applies when taking dewormers. And two when antacids are used for a long time, because this damages the microbiota.
By extended time I mean more than two weeks. But from the first week there may already be alterations. In the case of using antibiotics, it is recommended to take probiotics containing Lactobacillus Casei or Lactobacillus acidophilus once a day.
It begins on the same day that antibiotic treatment was started and continues for 3 to 4 weeks after finishing using these remedies in order to repopulate the microbiota in a more efficient way. And this period of time is also used to adjust our diet, avoid junk that harms our intestine and microbiota and consume more pre- and probiotics naturally. In the case of using antacids for more than one or two weeks or when treating Helicobacter pylori gastritis infection, it is also recommended to take probiotic supplements for as long as necessary.
The ideal is not to use antacids for a long time, but if they have been prescribed to you, it is also important to optimize the foods and habits that improve your microbiota. If probiotic supplements are very expensive, it is recommended to optimize consumption, for example, of kefir, natural yogurt, adding apple cider vinegar to your meals or also the other natural remedies that I am going to tell you about now. Do not make the mistake of believing that repopulating the microbiota is only about consuming pre- and probiotics.
That is why I am now going to show you three natural remedies that are not any of these substances, but that act in a very similar way and also a vitamin that is vital for this. The first is this propolis that I have here. The pharmacists of this wonder are the bees.
They produce it from plants, pollen and their saliva. From this a mixture is obtained in the form of a resin that contains more than 300 antioxidant, anti-inflammatory active ingredients, with an antibiotic effect and also an effect similar to that of probiotics. When propolis reaches our intestine, it not only reduces inflammation in its wall, but also improves the health of the microbiota, increasing the number of microorganisms that are beneficial and controlling those that are pathogenic.
It even controls the growth of candida so that it does not proliferate excessively. And if that were not enough, taking it every day reduces the risk of bowel cancer. There is green, brown, red propolis.
They are all very good, but if you find green in your city it is the most studied. How do you take it? I recommend them as I do.
This one comes in at 15%. They add 35 drops to a glass of water and drink it every morning, for example. If you get them in capsules, the dose is 250 milligrams per day.
The second natural remedy is extra virgin olive oil . Its bioactive components, especially polyphenols and omega three, promote the growth of beneficial microorganisms in your intestine such as Lactobacillus, bifidobacterium. And the third natural remedy is green tea.
It contains polyphenols that are not completely absorbed in the small intestine and reach the colon where they can be fermented by the microbiota. In this way, substances are produced that function as prebiotics, that is, they stimulate the growth of beneficial bacteria. Remember that the kombucha I am drinking is made precisely with green tea and in this case also hibiscus or Jamaica flower extract.
Now, which Vitamin is good for the microbiota? Vitamin D. Having adequate levels in the blood is very important to improve dysbiosis, which is the imbalance of our microbiota.
Additionally, this vitamin strengthens the intestinal wall by reducing inflammation. How do you take it? Depending on your blood levels, then ideally you should measure it.
But it is very safe to consume between 1000 and 2000 international units per day or 14,000 international units per week. In addition to exposing ourselves to the sun for at least 20 minutes. In another video we tell you the crap that destroys your microbiota.
Avoiding consuming them is as important as everything I told you today.
