Stress, Depression, And Anxiety Are All Alleviated By Probiotics (Here’s A List Of Foods To Eat)

stress depression anxiety alleviated probiotics

While depression was long characterized as “chemical imbalance” in the brain, scientists have since found out that it’s much more complicated than that.

The theory of chemical imbalances helps us understand depression, but it doesn’t explain the underlying cause. Instead, scientists believe that it occurs due to a number of factors, including inflammation and chronic stress.

What’s more, a recent study suggests that depression and other mood disorders may originate in the gut.

Gut bacteria: The friendly and the deadly

As we speak, there are roughly 400 species of bacteria in your belly right now, not to mention the ones that live on your skin.

The genes within these bacteria actually outnumber the ones in all the cells in your body: genomes of the bacteria and viruses of the human gut alone are thought to encode 3.3 million genes.

In fact, your gut acts as a protective layer to fight off harmful pathogens that have made their way into your digestive tract before they are absorbed into your bloodstream.

Gut bacteria are so important that they’re even in breast milk, and babies who are bottle-fed are more likely to suffer from allergies and immune problems because they’ve missed out on these essential critters.

Bacteria even plays a role in enhancing the effect of enzymes such as lactase, sucrase, maltase, alpha-glucosidase, and alkaline phosphatase, as well as metabolizing cholesterol and triglycerides to keep your blood pressure stable.

Don’t believe it, try this: modern medicine has adopted fecal transplants to reverse IBS, inflammatory bowel disease, and chronic infections. Current studies are exploring the other applications for this odd but effective intervention.

It’s no wonder that gut bacteria serve as a big part of your immune system and control the delicate balance between illness and health. What’s more, the bacteria in your gut also affect your brain.

Your mood explained

Researchers from Griffith University in Queensland, Australia, review the results of seven previous studies on over 300 volunteers to evaluate the positive effects of probiotic use on symptoms of depression, anxiety, and perceived stress.

They wrote: “Interest in the gut-brain axis and emerging evidence that the intestinal microbiota can influence central nervous system function has led to the hypothesis that probiotic supplementation can have a positive effect on mood and psychological symptoms such as depression and anxiety.”

Although there were inconsistent results in some of the studies, the researchers concluded that “The meta-analysis showed that supplementation with probiotics resulted in a statistically significant improvement in psychological symptoms compared with placebo.”

In another research, published in Proceedings of the National Academy of Science showed that Lactobacillus rhamnosus, a bacterium found in yogurt, improved anxiety and depression in mouse studies. Researchers believe that this bacterium act on the gamma-aminobutyric acid (GABA) system to improve emotional behavior.

According to Psychology Today, Ted Dinan, a professor of psychiatry at University College Cork explains that “there are three basic mechanisms underlying the astonishing connection between these lowly microorganisms and our very personalities:

1. Bacteria that live in the gut (or travel through it aboard some yogurt) are necessary building blocks in the production of neurochemicals there, like serotonin and dopamine.

2. That impact on neurochemicals, in turn, has an effect on the secretion of stress hormones like cortisol.

3. Gut bugs also play a vital role in regulating the immune system and the inflammatory response it can launch when things go haywire. Inflammation is now widely considered to be one underlying cause of depression.

Healthy gut healthy mind

Mental health is complicated and can be influenced by a number of factors, including chronic stress, inflammation, and other underlying diseases.

Since nutrition is the foundation of your health, improving your diet can also benefit all the factors above.

To heal your gut, cut out processed foods, sugar, and alcohol from your diet as much as possible and make sure to eat plenty of dietary fiber from fresh foods, vegetables, grains, nuts, and legumes.

What’s more, stay hydrated, eat anti-inflammatory foods and spices, and make sure to eat your probiotics.

Great sources of probiotics and prebiotics include:

  • Yogurt
  • Sour cream
  • Cottage cheese
  • Kefir
  • Kombucha
  • Sauerkraut
  • Kimchi
  • Tempeh
  • Natto
  • Miso
  • Lassi
  • Sourdough bread

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