Dietary supplement to improve digestion and metabolism in women

Dietary supplement to improve digestion and metabolism in women: complete guidance

Section 1: Introduction to digestion, metabolism and female health

1. 1. Digestion: Fundamentals of functioning

      • 1. 1. Determination of digestion: mechanical and chemical processes of food decomposition into assimilated components.
      • 1. 1. The organs of the digestive system: oral cavity, esophagus, stomach, small and large intestines, liver, pancreas, gall bladder. Their role and function in the process of digesting food.
      • 1. 1. Enzymes: the role of enzymes in the breakdown of carbohydrates, proteins and fats. Examples of the main enzymes: amylase, pepsin, lipase.
      • 1. 1. Intestinal microflora: the importance of bacteria for digestion, immunity and overall health. The ratio of beneficial and harmful bacteria.

2. 1. Metabolism: Energy of life

      • 1. 1. Determination of metabolism: the totality of all chemical reactions occurring in the body to maintain life. Catabolism and anabolism.
      • 1. 1. The main metabolic processes: carbohydrate metabolism (glycolis, gluconeogenesis), fat metabolism (lipolysis, lipogenesis), protein metabolism (transamination, deamination).
      • 1. 1. The role of hormones in metabolism: insulin, glucagon, thyroid hormones, cortisol. Their influence on the absorption of nutrients and maintaining the energy balance.
      • 1. 1. Basal metabolism (BMR): the amount of energy required to maintain basic functions at rest. Factors affecting BMR (age, gender, weight, muscle mass).

3. 1. Features of the female body and digestion

      • 1. 1. Hormonal vibrations: the effect of the menstrual cycle, pregnancy and menopause on digestion and metabolism.
      • 1. 1. Inflammatory processes in the intestine: women are more susceptible to inflammatory intestinal diseases, such as irritable intestines (SRK) and Crohn’s disease.
      • 1. 1. Sensitivity to food: food intolerance and allergies. Frequent allergens: gluten, lactose, soy.
      • 1. 1. Diets and restrictions: the effect of diets and restrictions in nutrition on metabolism and general health. The risk of nutrient deficiency.
      • 1. 1. Stress and digestion: the effect of stress on intestinal motility and the absorption of nutrients. The role of the “intestines-Moscow” axis.

4. 1. Common problems with digestion and metabolism in women

      • 1. 1. Bloating: causes of swelling (excess gas formation, constipation, food intolerance).
      • 1. 1. Constipation: factors that contribute to constipation (lack of fiber, dehydration, sedentary lifestyle, hormonal changes).
      • 1. 1. Diarya: causes of diarrhea (infections, food poisoning, stress, inflammatory intestinal diseases).
      • 1. 1. Heartburn and reflux: causes of heartburn (weak sphincter of the esophagus, increased acidity of the stomach, overeating).
      • 1. 1. Irritated intestines (SRK): symptoms, causes and methods of treatment of IBS.
      • 1. 1. Metabolic syndrome: determination of metabolic syndrome (insulin resistance, obesity, increased blood pressure, high cholesterol). Health risks.
      • 1. 1. Disorders of food behavior: anorexia, bulimia, compulsive overeating. Influence on digestion and metabolism.

Section 2: Dans to improve digestion in women

5. 1. Probiotics

      • 1. 1. Determination of probiotics: living microorganisms, which, when used in sufficient quantities have a beneficial effect on the health of the owner.
      • 1. 1. Probiotic action mechanism: improving the balance of intestinal microflora, suppressing the growth of pathogenic bacteria, strengthening immunity.
      • 1. 1. The main types of probiotics: Lactobacillus (L. Acidophilus, L. Rhamnosus, L. Plantarum), Bifidobacterium (B. Bifidum, B. Longum, B. Breve), Saccharomyces Boullardii.
      • 1. 1. Indications for the use of probiotics: dysbiosis, diarrhea, constipation, bloating, SRK, antibiotic therapy, strengthening of immunity.
      • 1. 1. Choosing probiotics: selection criteria (number, strains of bacteria, form of release, presence of prebiotics).
      • 1. 1. Dosage and application of probiotics: recommendations for dosage and duration of admission. Possible side effects (gas formation, bloating).
      • 1. 1. Contraindications to the use of probiotics: immunodeficiency states, serious diseases.
      • 1. 1. Probiotics and women’s health: vaginal microflora, prevention of vaginitis and candidiasis.

6. 1. Prebiotics

      • 1. 1. Determination of prebiotics: indigestible ingredients of food, which contribute to the growth and activity of beneficial bacteria in the intestines.
      • 1. 1. The mechanism of action of prebiotics: creating a favorable environment for the growth of probiotics, improving the assimilation of nutrients.
      • 1. 1. The main types of prebiotics: inulin, fructoligosaccharides (phos), galactooligosaccharides (state), lactulose.
      • 1. 1. Sources of prebiotics: onions, garlic, bananas, asparagus, artichokes, root of chicory.
      • 1. 1. Indications for the use of prebiotics: dysbiosis, constipation, improvement of the assimilation of minerals (calcium, magnesium).
      • 1. 1. Dosage and application of prebiotics: recommendations for dosage and duration of admission. Possible side effects (gas formation, bloating).
      • 1. 1. Contraindications to the use of prebiotics: individual intolerance.
      • 1. 1. Prebiotics and probiotics: synergistic effect of joint use (Sinbiotics).

7. 1. Digestive enzymes

      • 1. 1. Determination of digestive enzymes: proteins that catalyze the breakdown of complex food molecules into simpler components.
      • 1. 1. The main types of digestive enzymes: amylase (splitting of carbohydrates), protease (splitting of proteins), lipase (splitting of fats), lactase (lactose splitting).
      • 1. 1. Sources of digestive enzymes: pancreas, stomach, small intestine.
      • 1. 1. Causes of enzyme deficiency: age -related changes, pancreatic diseases, inflammatory intestinal diseases.
      • 1. 1. Indications for the use of digestive enzymes: enzymes failure, malabsorption syndrome, bloating, severity after eating, lactose intolerance.
      • 1. 1. The choice of enzyme preparations: enzymes, dosage, release form.
      • 1. 1. Dosage and use of enzyme preparations: take it during or immediately after eating.
      • 1. 1. Possible side effects of enzyme preparations: nausea, diarrhea.
      • 1. 1. Contraindications to the use of enzyme preparations: acute pancreatitis, exacerbation of chronic pancreatitis.

8. 1. Plant remedies to improve digestion

      • 1. 1. Ginger: anti -war, anti -inflammatory and wind -bearing effects. It stimulates digestion, reduces bloating.
      • 1. 1. Peppermint: antispasmodic and wind -bearing effects. Relaxes the intestinal muscles, reduces bloating, relieves SPK symptoms.
      • 1. 1. Chamomile: anti -inflammatory and calming effect. Relieves intestinal cramps, reduces bloating, improves sleep.
      • 1. 1. Fenhel: Vetrogenic effect. Reduces gas formation, facilitates colic.
      • 1. 1. Artichok: stimulates the production of bile, improves digestion, reduces cholesterol.
      • 1. 1. Turmeric: anti -inflammatory and antioxidant effects. Improves digestion, protects the liver.
      • 1. 1. Aloe Vera: laxative and anti -inflammatory action. Facilitates constipation, relieves intestinal irritation.
      • 1. 1. The use of plant remedies: infusions, decoctions, capsules, tablets. Dosage and duration of admission. Possible side effects and contraindications.

9. 1. Fiber

      • 1. 1. Determination of fiber: undigested carbohydrates contained in plant foods.
      • 1. 1. Types of fiber: soluble (oats, beans, fruits) and insoluble (bran, vegetables).
      • 1. 1. The mechanism of action of fiber: an increase in the volume of feces, stimulation of intestinal motility, an improvement in intestinal microflora, a decrease in cholesterol and blood sugar.
      • 1. 1. Indications for the use of fiber: constipation, diarrhea, hemorrhoids, diverticulosis, SRK, obesity, diabetes.
      • 1. 1. Sources of fiber: vegetables, fruits, cereals, legumes, nuts, seeds.
      • 1. 1. Bades with fiber: psillium, bran, guar gum.
      • 1. 1. Dosage and use of fiber: start with small doses and gradually increase. Be sure to drink enough water.
      • 1. 1. Possible side effects of fiber: bloating, gas formation.
      • 1. 1. Contraindications to the use of fiber: acute inflammatory intestinal diseases, intestinal obstruction.

Section 3: Bad to improve metabolism in women

10. 1. B vitamins b

       • 1. 1. The role of B vitamins in metabolism: participation in energy exchange, carbohydrate, fat and protein metabolism.
       • 1. 1. The main vitamins of group B: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantotenic acid), B6 ​​(pyridoxin), B7 (biotin), B9 (folic acid), B12 (cobalamin).
       • 1. 1. Symptoms of deficiency of B vitamins B: fatigue, weakness, irritability, digestive impairment, skin rashes, anemia.
       • 1. 1. Sources of B vitamins B: meat, fish, eggs, dairy products, cereals, legumes, nuts, vegetables, fruits.
       • 1. 1. Bades with B vitamins B: complex vitamins B, separate vitamins B.
       • 1. 1. Indications for the use of group B vitamins: deficiency of group B vitamins, increased physical and mental stress, stress, digestive system diseases.
       • 1. 1. Dosage and use of group B vitamins: recommendations for dosage and duration of admission.
       • 1. 1. Possible side effects of group B vitamins: rarely, allergic reactions are possible.
       • 1. 1. Contraindications to the use of B vitamins: individual intolerance.

11. 1. Vitamin D.

       • 1. 1. The role of vitamin D in metabolism: participation in the regulation of the level of calcium and phosphorus, maintaining bone health, effect on the immune system, regulation of blood sugar.
       • 1. 1. Symptoms of vitamin D deficiency: fatigue, weakness, pain in bones and muscles, reduction of immunity.
       • 1. 1. Sources of vitamin D: sunlight, fatty fish, eggs, enriched products.
       • 1. 1. Bades with vitamin D: vitamin D3 (cholegalciferol), vitamin D2 (ergocalciferol).
       • 1. 1. Indications for the use of vitamin D: vitamin D deficiency, prevention of osteoporosis, strengthening immunity.
       • 1. 1. Dosage and use of vitamin D: recommendations for dosage (depending on the level of vitamin D in the blood).
       • 1. 1. Possible side effects of vitamin D: with an overdose – nausea, vomiting, weakness, bone pain.
       • 1. 1. Contraindications to the use of vitamin D: hypercalcemia, hypervitaminosis D.

12. 1. Magnesium

       • 1. 1. The role of magnesium in metabolism: participation in more than 300 enzymatic reactions, regulation of blood sugar, maintaining bone health, reducing blood pressure, improving sleep.
       • 1. 1. Symptoms of magnesium deficiency: fatigue, weakness, muscle cramps, insomnia, irritability, increased blood pressure.
       • 1. 1. Sources of magnesium: green leafy vegetables, nuts, seeds, legumes, whole grains.
       • 1. 1. Bades with magnesium: magnesium citrate, magnesium oxide, magnesium glycinate.
       • 1. 1. Indications for the use of magnesium: magnesium deficiency, muscle cramps, insomnia, increased blood pressure, prevention of osteoporosis.
       • 1. 1. Dosage and application of magnesium: recommendations for dosage (depending on the form of magnesium).
       • 1. 1. Possible side effects of magnesium: diarrhea (especially when taking magnesium oxide).
       • 1. 1. Contraindications to the use of magnesium: severe renal failure.

13. 1. Zinc

       • 1. 1. The role of zinc in metabolism: participation in the work of the immune system, protein synthesis, wound healing, regulation of hormone levels (including sex hormones).
       • 1. 1. Symptoms of zinc deficiency: reduction of immunity, loss of appetite, hair loss, skin rashes, violation of taste and smell.
       • 1. 1. Sources of zinc: meat, seafood, nuts, seeds, legumes.
       • 1. 1. Bades with zinc: zinc citrate, zinc picoline, zinc gluconate.
       • 1. 1. Indications for the use of zinc: zinc deficiency, reduction of immunity, skin diseases, hair loss.
       • 1. 1. Dosage and use of zinc: dosage recommendations. Take after eating.
       • 1. 1. Possible side effects of zinc: nausea, vomiting (especially when taking on an empty stomach).
       • 1. 1. Contraindications to the use of zinc: individual intolerance.

14. 1. Omega-3 fatty acids

       • 1. 1. The role of omega-3 fatty acids in metabolism: a decrease in inflammation, an improvement in sensitivity to insulin, a decrease in the level of triglycerides in the blood, maintaining the health of the heart and blood vessels.
       • 1. 1. The main species of omega-3 fatty acids: eicopascentaenic acid (EPK) and daily oxaenoic acid (DGK).
       • 1. 1. Symptoms of omega-3 fatty acid deficiency: skin dryness, fatigue, depression, memory problems.
       • 1. 1. Sources of omega-3 fatty acids: fatty fish (salmon, tuna, sardines), linen seed, chia seeds, walnuts.
       • 1. 1. Bades with omega-3 fatty acids: fish oil, linseed oil.
       • 1. 1. Indications for the use of omega-3 fatty acids: prevention of cardiovascular diseases, reducing triglycerides, improvement of mood, reduction of inflammation.
       • 1. 1. Dosage and use of omega-3 fatty acids: recommendations for dosage (depending on the content of EPC and DGK).
       • 1. 1. Possible side effects of omega-3 fatty acids: fish flavor, belching, thinning of blood.
       • 1. 1. Contraindications to the use of omega-3 fatty acids: taking anticoagulants, blood coagulation disorders.

15. 1. L-carnitin

       • 1. 1. The role of L-carnitine in metabolism: Transportation of fatty acids to mitochondria for energy production.
       • 1. 1. L-carnitine sources: meat, dairy products.
       • 1. 1. Bad with L-carnitine: L-carnitine tartratet, acetyl-L-carnitine.
       • 1. 1. Indications for the use of L-carnitine: increase in energy, improving physical endurance, weight loss.
       • 1. 1. Dosage and use of L-carnitine: dosage recommendations.
       • 1. 1. Possible side effects of L-carnitine: nausea, vomiting, diarrhea.
       • 1. 1. Contraindications to the use of L-carnitine: individual intolerance.

16. 1. Coenzim Q10 (COQ10)

       • 1. 1. The role of COQ10 in metabolism: participation in the production of energy in cells, antioxidant protection.
       • 1. 1. Sources COQ10: meat, fish, nuts.
       • 1. 1. Bades with COQ10: Kilikhinon, Kilikhinol.
       • 1. 1. Indications for the use of COQ10: maintaining heart health, increased energy, antioxidant protection.
       • 1. 1. Dosage and application COQ10: Dosage recommendations.
       • 1. 1. Possible side effects COQ10: rarely, nausea, diarrhea are possible.
       • 1. 1. Contraindications to use COQ10: individual intolerance.

17. 1. Chromium

       • 1. 1. The role of chromium in metabolism: improvement of insulin sensitivity, regulation of blood sugar.
       • 1. 1. Chromium sources: broccoli, mushrooms, whole grains.
       • 1. 1. Bades with chrome: chromium picoline.
       • 1. 1. Indications for the use of chromium: regulation of blood sugar, reducing craving for sweets.
       • 1. 1. Dosage and use of chromium: dosage recommendations.
       • 1. 1. Possible side effects of chromium: rarely, headache, irritability are possible.
       • 1. 1. Contraindications to the use of chromium: kidney disease.

Section 4: Additional factors affecting digestion and metabolism

18. 1. Nutrition

       • 1. 1. Balanced nutrition: the value of the proper ratio of proteins, fats and carbohydrates.
       • 1. 1. Fiber: The importance of fiber for digestion and metabolism.
       • 1. 1. Water: the role of water in maintaining normal digestion and metabolism.
       • 1. 1. Restriction of processed products: the influence of processed products on digestion and metabolism.
       • 1. 1. Individual needs: taking into account individual needs for nutrients.

19. 1. Physical activity

       • 1. 1. The influence of physical activity on metabolism: increasing calorie consumption, improvement of insulin sensitivity, muscle increasing.
       • 1. 1. Recommendations on physical activity: aerobic exercises, strength training.
       • 1. 1. Individual approach: taking into account individual capabilities and preferences.

20. 1. Dream

       • 1. 1. The influence of sleep on metabolism: regulation of hormones of hunger and saturation, the effect on the level of cortisol.
       • 1. 1. Recommendations for sleep: sufficient sleep duration (7-8 hours), compliance with the sleep mode.
       • 1. 1. Sleep hygiene: creating favorable conditions for sleep.

21. 1. Stress management

       • 1. 1. The effect of stress on digestion and metabolism: impaired intestinal motility, a change in hormone levels, overeating.
       • 1. 1. Stress management methods: meditation, yoga, breathing exercises, hobbies.
       • 1. 1. Psychologist support: appeal to a psychologist if necessary.

22. 1. Consultation with a specialist

       • 1. 1. The need to consult a doctor: before you start taking dietary supplements, especially in the presence of chronic diseases.
       • 1. 1. Consultation with a nutritionist: Development of an individual food plan.
       • 1. 1. Health control: regular examinations to assess the effectiveness of treatment.

Section 5: Practical tips and recommendations

23. 1. Drawing up an individual dietary supplement plan

       • 1. 1. Definition of goals: improving digestion, acceleration of metabolism, weight loss, strengthening immunity.
       • 1. 1. Choice of dietary supplements: based on goals and individual needs.
       • 1. 1. Dosage and application: compliance with recommendations for dosage and use.
       • 1. 1. Monitoring of results: tracking changes in health status.
       • 1. 1. Correction of the plan: making changes to the plan for receiving dietary supplements if necessary.

24. 1. Examples of a daily diet to improve digestion and metabolism

       • 1. 1. Breakfast: oatmeal with fruits and nuts, yogurt with probiotics, eggs.
       • 1. 1. Lunch: a salad of fresh vegetables with chicken or fish, soup, whole grain bread.
       • 1. 1. Dinner: baked fish with vegetables, stew with vegetables, legumes.
       • 1. 1. Snacks: fruits, vegetables, nuts, yogurt.
       • 1. 1. Water: at least 1.5-2 liters of water per day.

25. 1. Recommendations on lifestyle to improve digestion and metabolism

       • 1. 1. Regular nutrition: eating at the same time.
       • 1. 1. Thorough chewing food: Improving digestion.
       • 1. 1. Physical activity: regular exercises.
       • 1. 1. Sleep: sufficient sleep duration.
       • 1. 1. Stress management: relaxation methods.

26. 1. Myths and misconceptions about dietary supplements for digestion and metabolism

       • 1. 1. Bades replace good nutrition: dietary supplements are an addition to nutrition, not replacement.
       • 1. 1. Bades are medicines: dietary supplements are not medicines and do not treat diseases.
       • 1. 1. Bades are always safe: dietary supplements can cause side effects and interact with medicines.
       • 1. 1. The more, the better: the excess of the recommended dose of dietary supplements can be harmful.

27. 1. Final recommendations

       • 1. 1. Individual approach: taking into account the individual characteristics of the body.
       • 1. 1. A comprehensive approach: a combination of dietary supplements with proper nutrition, physical activity and stress management.
       • 1. 1. Consultation with a specialist: Mandatory consultation with a doctor or nutritionist before starting dietary supplements.
       • 1. 1. Information: studying information about dietary supplements, their composition and action.
       • 1. 1. Regular monitoring: tracking results and adjusting the plan if necessary.

Section 6: Research and scientific data

28. 1. Scientific research of probiotics and digestion

       • 1. 1. The influence of probiotics on the IBS: a review of studies that demonstrate the effectiveness of probiotics in a decrease in the symptoms of IBS (bloating, pain, diarrhea, constipation).
       • 1. 1. Probiotics and antibiotic-associated diarrhea: meta-analysis of studies confirming the effectiveness of probiotics in the prevention and treatment of diarrhea caused by taking antibiotics.
       • 1. 1. Probiotics and immunity: studies showing that probiotics strengthen the immune system, reducing the frequency of respiratory infections.

29. 1. Scientific research of prebiotics and digestion

       • 1. 1. The effect of prebiotics on the intestinal microbiota: studies that demonstrate that prebiotics contribute to the growth of beneficial bacteria, such as bifidobacteria and lactobacilli.
       • 1. 1. Prebiotics and constipation: studies showing that prebiotics increase the frequency of the stool and soften the feces.
       • 1. 1. Prebiotics and assimilation of minerals: studies confirming that prebiotics improve the absorption of calcium and magnesium.

30. 1. Scientific research of digestive enzymes and digestion

       • 1. 1. The influence of enzymes on malabsorption syndrome: studies that demonstrate that enzymes alleviate the symptoms of malabsorption syndrome, improving the absorption of nutrients.
       • 1. 1. Lactose enzymes and intolerance: studies showing that the lactase enzyme helps people with lactose intolerance to digest dairy products.
       • 1. 1. Enzymes and bloating: research confirming that enzymes reduce bloating and gas formation after eating.

31. 1. Scientific research of group B vitamins and metabolism

       • 1. 1. The influence of group B vitamins on energy exchange: a review of research that demonstrates that group B vitamins play a key role in the production of energy from carbohydrates, fats and proteins.
       • 1. 1. Vitamin B12 and anemia: studies showing that vitamin B12 deficiency can lead to anemia and neurological problems.
       • 1. 1. Folic acid and pregnancy: studies confirming that taking folic acid during pregnancy reduces the risk of defects in the nerve tube in the fetus.

32. 1. Scientific research of vitamin D and metabolism

       • 1. 1. The effect of vitamin D on blood sugar: studies that demonstrate that vitamin D improves insulin sensitivity and regulates blood sugar.
       • 1. 1. Vitamin D and bone health: a meta-analysis of research confirming that vitamin D is necessary to maintain bones and prevent osteoporosis.
       • 1. 1. Vitamin D and immunity: studies showing that vitamin D strengthens the immune system and reduces the risk of infectious diseases.

33. 1. Scientific research of magnesium and metabolism

       • 1. 1. The effect of magnesium on blood sugar: studies that demonstrate that magnesium improves insulin sensitivity and regulates blood sugar.
       • 1. 1. Magnesium and blood pressure: meta-analysis of studies confirming that magnesium reduces blood pressure.
       • 1. 1. Magnesium and sleep: studies showing that magnesium improves sleep and reduces insomnia.

34. 1. Scientific research of zinc and metabolism

       • 1. 1. The influence of zinc on immunity: studies that demonstrate that zinc strengthens the immune system and reduces the risk of infectious diseases.
       • 1. 1. Zinc and wound healing: studies showing that qi