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Health August 2013

Aid for Age

Yogurt for a Healthier You

By Tait Trussell

Yogurt is also a fine source of calcium – a mineral needed by old people with old bones. In addition, calcium discourages excess growth of cells lining the colon, which also can put you at a high risk of developing cancer of the colon.

“You’re only as healthy as your colon.” So states a medical truism.

And to make sure your colon is in good shape, count on yogurt. This is particularly true for seniors. When you eat yogurt, you take care of your colon in two ways.

One way is that yogurt contains lactobacteria. These are bacterial cultures that make your colon healthy. They even lower your risk of colon cancer. Lactobacteria, particularly something called acidophilus, stimulates the growth of healthy bacteria in your gut. The more intestines-friendly bacteria you have, the less chance you have of any diseases of the colon.

Yogurt is also a fine source of calcium – a mineral needed by old people with old bones. In addition, calcium discourages excess growth of cells lining the colon, which also can put you at a high risk of developing cancer of the colon, doctors tell us. Not only that, but calcium also keeps cancer-causing bile acids from irritating the colon’s walls.

One study shows that an average intake of 1,200 milligrams of calcium a day is associated with a 75 percent reduction of colorectal cancer. In Scandinavian countries, where people have lots of calcium in their diets, the colorectal cancer rate is relatively low.

Have you noticed how yogurt has practically taken over the dairy section in grocery stores? The variety of brands are numerous.

Maybe it’s the taste that has made it so popular. Maybe some people know of its health benefits. Culturing of yogurt is said to increase the absorption of calcium and B-vitamins. The yogurt’s lactic acid helps in the digestion of the calcium in milk, making it easier to absorb.

In one study, researchers tested a group of people who ate two cups of live-culture yogurt every day for three months. These people were found to have produced higher levels of immunity- boosting interferon which helps the immune system fight disease.

Yogurt, because of its bacterial cultures, also stimulates white cells in the blood stream, which fight infection.

For seniors, whose colons are older and more sensitive and whose intestines have run out of lactose (a type of sugar found in milk), yogurt is also valuable, according to Dr. William Sears, a California pediatrician.

Some physicians prescribe yogurt while a patient is taking antibiotics, including yogurt for two weeks after completing the antibiotics.

Yogurt even can reduce yeast infections. Research says that eight ounces of yogurt with live and active cultures eaten daily reduces yeast in the vagina. And because the live-active cultures of yogurt increase absorption of calcium, according to Dr. Sears, an eight-ounce cup of yogurt puts more calcium in you than the same amount of milk.

Bulgarians, who consume lots of yogurt, are noted for their long life spans while remaining in sound health well into old age.

You should know, however, that not all yogurts provide such health as indicated above. Probiotics are the “good” bacteria that add to a health digestive system. Two such bacteria cultures are lactobacillus bugaricus and streptococcus are used to make yogurt. The National Yogurt Association developed a “Live and Active Cultures” seal to identify a yogurt that 100 million cultures per gram at the time of manufacture. Companies have to pay thousands of dollars to use this seal. Yogurt with the added probiotics enhance your immune system. Regular yogurt without the added probiotics can enhance the immune system, too, but not as much.

When shopping for yogurt, look for yogurt cups with less than 180 calories, less than 4 grams of fat, less than 30 grams of sugar, at least 5 grams of protein, at least 20 percent of Daily Value (DV) of calcium, at least 10 percent of DV of vitamin D.

Yogurt used to coat raisins, nuts or fruit is often highly sugared. So, you eat more sugar than yogurt, which can also be true of most flavored yogurts. Read the nutrition labels carefully so you’re getting more than just candy-in-a-container.

Personally, I eat yogurt most days at lunchtime. My dog, Beans, loves to lick out the dregs from the near-empty cup. It probable helps his colon too.

 

Tait Trussell is an old guy and fourth-generation professional journalist who writes extensively about aging issues among a myriad of diverse topics.

Meet Tait