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6 Probiotic Foods That Benefit Seniors

Probiotics are tiny living microorganisms, such as bacteria and yeasts, that help maintain the gut and overall health. These probiotics can be easily obtained from certain foods. When probiotics are combined with synbiotics, which include pre and post-biotics, they can offer significant advantages to an individual’s overall health. For seniors experiencing digestive problems or poor gut health, incorporating probiotic-rich foods (after expert consultation) into their daily meals can be particularly helpful.

6 Probiotic Foods That Benefit Seniors

Importance of probiotics
Including probiotics in daily meals can enable older adults to maintain a healthy balance of the good and bad microbiota in their gut. While further research is required to completely understand the mechanisms, certain probiotic strains have been shown to have positive benefits for heart and brain health. Since individuals over the ages of 50, 60, and 70 are more susceptible to health conditions affecting the heart and brain, integrating probiotics into their meal plans is crucial.

For women over 50, probiotics can play a major role in reducing inflammation in the vaginal area caused by bacterial overgrowth. Additionally, they may aid in decreasing the frequency and duration of diarrhea and provide relief for allergies and food intolerances in certain patients.

Probiotics can be found in some common foods and incorporated into daily meals and snacks to improve nutritional value. That said, it is important to seek advice from a healthcare professional before starting a probiotic regimen to determine the most suitable probiotics for individual health needs. Also, keep in mind that excessive intake of probiotics may lead to adverse effects on health.

1. Yogurt
This common food is a versatile and beneficial source of beneficial probiotics. It is packed with various active and live probiotic strains that can aid in improving digestion, alleviating constipation and diarrhea, and even building better immunity for some individuals. This nutritious food can be enjoyed in multiple ways—as a standalone snack, mixed into smoothie bowls, blended into shakes, added to salads and dressings, used as a marinade, or even savored as flavored varieties. If one is not in the mood to prepare, they can enjoy the creamy deliciousness right from the container for a healthy and tasty pick-me-up. The live microorganisms in yogurt offer various health benefits, including improving one’s immune system. Besides, it also promotes bone health through its calcium content.

2. Kefir
This is a tangy, fermented beverage that is traditionally made using kefir grains. These unique yeast-like grains are combined with cow or goat milk, along with the culture of lactic acid bacteria, to trigger the fermentation process. After allowing the milk and bacteria mixture to ferment for a day or more, the liquid is then separated from the kefir grains through a filtering process. The resulting creamy kefir contains a rich concentration of beneficial probiotics, making it a superior source of gut-friendly bacteria compared to yogurt. Due to its probiotic and hydrating properties, kefir is often recommended as a valuable addition to a meal plan, especially for seniors who may benefit from increased probiotic fluid intake.

3. Sourdough
Many people rely on bread as a staple food, but processed white bread may pose certain digestive concerns for seniors. Luckily, sourdough bread offers a solution. Created from a starter culture abundant in yeast and good bacteria, sourdough bread serves as an exceptional source of lactic acid bacteria. As a result, it stands as a healthy alternative to white bread, providing a wealth of both pre and probiotics. Seniors who switch to probiotic-rich sourdough bread can enjoy multiple benefits, including improved blood sugar management, maintained cholesterol levels, and reduced risk of cardiac diseases while enjoying its enhanced taste.

4. Kimchi
This food item contains strains of lactic acid bacteria—a powerful probiotic. It is made by fermenting a combination of napa cabbage, scallions, carrots, and radish. This tangy and spicy dish not only adds flavor to any meal but also provides a significant dose of health-boosting properties. Typically enjoyed with steamed rice, kimchi offers multiple health benefits, which include anti-aging properties, improved immunity, enhanced skin quality, reduced cholesterol levels, and better colorectal health.

5. Sauerkraut
This is a traditional side dish made from fermented cabbage. To make this, shredded cabbage is fermented with the help of lactobacillus cultures, which are naturally present on the cabbage leaves. During the fermentation process, the cabbage is soaked in a mixture of salt and brined, allowing beneficial bacteria to thrive and producing probiotics. It is important to note that many sauerkraut products available in supermarkets are either pasteurized or contain vinegar and sugar. For those looking for the authentic, probiotic-rich version, it may be best to prepare sauerkraut at home.

6. Miso
Miso, a traditional condiment, is a versatile paste crafted from fermented soybeans. This condiment is added to a variety of dishes, including salads, pastes, soups, spreads, and stocks. Miso soups, for instance, feature a savory broth infused with the flavor of miso paste. Due to its probiotic content, miso paste may possess a slightly spicy taste, so it is important for seniors to exercise caution when incorporating it into their meals. Whether enjoyed alongside other dishes or as a satisfying standalone dinner item, miso soups offer a light and nourishing dining option.

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A habitual process, mediation helps to train the mind to be more focussed by redirecting thoughts. Many people use meditation techniques to increase self-awareness. Some people use mediation as a way to alleviate stress and increase concentration levels. Whatever be the purpose of mediation, the process comes with a lot of benefits. Here are some of the well-known benefits of mediation and how it affects the brain. Improves sleep cycle Nearly everyone suffers from insomnia once in a while. Some experience a persistent lack of sleep. The reasons for a disrupted sleep cycle can be severe stress, anxiety, and worrying. Often racing thoughts and severe emotional distress can also cause insomnia. Medication helps in dealing with insomnia. However, by focusing all thoughts, meditation can be beneficial in controlling racing and runaway thoughts. Moreover, it will release the tension and help the mind and body relax, leading to improved sleep quality. Those who meditate often have better REM sleep and tend to fall asleep in a shorter time. Reduced perception of pain Everyone’s brain perceives pain with different intensities. However, when one is extremely stressed out or anxious, one’s perception of pain may be higher than usual. Pain receptors are directly linked to the emotional state of mind. When one incorporates regular meditation in their everyday routines, it can be effective in controlling pain sensations. With mindfulness meditation, pain can be alleviated. Moreover, the quality of life also improves. Those who suffer from chronic pain may find meditation useful as it lowers the risk of depression. Those who meditate have been known to develop higher tolerance towards physical pain. Improved concentration levels Mindfulness meditation increases the ability to focus on the present. It is similar to weight-lifting, but for the brain. This can improve concentration levels required for the other tasks in everyday life. According to research, mindfulness is linked to one’s ability to process new information. It gives a boost to emotional regulation, memory, and learning ability. Moreover, this can help in reversing patterns of worrying and wandering minds. All of this can give more clarity, allowing greater decision-making capability. Meta-awareness and attention can be trained through mindfulness meditation and focused-attention meditation. Lower risk of age-associated memory loss With meditation, there is improvement in attention. In addition, there is improved clarity of thought. A form of meditation that involves repeating a chant or mantra has been known to improve neuropsychological performance. Along with chanting, the meditating process also involves repetitive motions of the fingers. This helps to focus thoughts. Moreover, different forms of meditation have been known to boost memory, attention, and mental agility, especially in older adults. Along with slowing down age-related memory loss, meditating can help to control stress that is often a major contributor to memory loss. Better management of depression and anxiety Dwelling on anxious thoughts is one of the major factors contributing to depression. With mindfulness meditation, the mind can be trained to focus on the present. Practicing mindfulness over a longer duration can alleviate anxiety. It also helps in easing symptoms of depression. In many cases, meditation is often a part of comprehensive mental health treatment plans. From correcting troubled sleeping patterns, appetite loss, and moodiness, mindfulness-based mediation can go a long way in making it easier to manage anxiety and depression. Better self-esteem Mindfulness and meditation encourage a person to slow down. These practices help to follow deeper self-reflection. Along the way, a person gains the ability to discover positive attributes about themselves. A person is able to examine their feelings, emotions, and thoughts without any judgment. This boosts self-awareness. It also helps in improving social anxiety symptoms. All of these help in gaining a better sense of self-esteem.
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If you have been practicing meditation or yoga for a long time, you probably have come across prayer beads. You can find these Buddhist beads, alternatively referred to as Tibetan prayer beads, in sculptures or paintings of Buddha where he is seen holding these beads. Although it is quite a common sight, few actually know about Tibetan prayer beads. This article elucidates on some important points related to prayer beads. Prayer beads have been used across the globe for thousands of years. They play a vital role in various cultures and countries for meditation purposes. Some records claim that beads were first noticed in Nepal and India. They have been used across different religions, such as Catholicism and Hinduism, among others. Advantages of prayer beads Prayer beads can help you with various aspects of meditation, a practice that provides numerous health benefits. Meditation can contribute to lowering blood pressure, improving sleep, and reducing stress levels. However, many people face difficulties while meditating, particularly at the start. This is when prayer beads prove to be useful, as they keep you focused while meditating. The constant movement of your fingers around the beads helps in grounding you. When you touch each bead, you say a chant so you can keep a count of the number of times you have repeated the chant. Composition of prayer beads Traditionally, they consist of 108 beads along with a guru bead, which has a tassel and is bigger than all the other beads. How significant is the number of beads Usually, traditional Tibetan prayer beads have 108 beads. This number is considered sacred in Buddhism and Hinduism. However, if you feel that 108 is a lot, you can purchase a necklace with 27 or 54 beads. Some necklaces have beads of different shapes after the 27 th bead. So, you can keep track of your repetitions efficiently. Such prayer beads also allow for shorter meditation periods. How can you use prayer beads for meditation? Breath control and repetition of the chant are two key starting points while using prayer beads during meditation. It is advisable to focus on your breathing while meditating. You can use prayer beads for managing your breath by: Holding the prayer beads in one hand Allowing the beads to drape around your fingers so that you may move them with ease Inhaling and exhaling one full breath Moving the fingers to the next bead; breath in and out once for each bead Concluding at the guru bead to finish 108 breaths Moving your fingers in the other direction until you again reach the guru bead if you wish to do another round. While following these steps, you may repeat a chant, which can be a sound, word, or phrase to be aware of during meditation.
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Natural Remedies for Depression

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