The important key to a happy life
Ever heard of the gut-brain axis? If you’ve been following gut science in these past years, you probably have.
Researchers are becoming aware of the involvement of gut microbiota in many more processes within our body than we have ever imagined. I am very familiar with the importance that 38 trillion bacteria have in the digestive tract (since most of our microbiome is found here), but they also have implications in other parts of our body, such as in your brain, and thus, your mental health.
The brain and the gut are connected via a network called “the gut-brain axis”.
And did you know that 90% of the body’s serotonin is found along the digestive tract? Serotonin levels are affected by gut bacteria. We know this because mice born without bacteria (germ-free mice) have lower levels of serotonin.
Microbiota in Depression and Anxiety
Behavioral and emotional traits can be modulated by gut microbiota. That’s right, research suggests that bacteria may also be involved in how you feel.
You can read the full blog post here.
Can probiotics improve our mental health?
- Certain prebiotics and probiotics have been shown to decrease anxiety behaviors in animal models. One exciting way in which they act seems to be via the alteration of gene expression in neurons that may be involved in emotion regulation.
- In humans, studies show that healthy people have different microbiomes compared to depressed people. Specifically, Bifidobacteria and Lactobacilli are reduced in depressed people. Moreover, some human studies point toward an improvement in self-reported feelings of depression, anxiety, and sadness.
Tips To Achieve A Happy Microbiome:
- Consume at least 100 g/mL per day of fermented foods. It is even better if you consume two different types of probiotic food a day.
- Eat more fruits, vegetables, whole grains, legumes, nuts, and seeds. Basically, 80% of your foods should come from a whole-food plant-based diet. These types of foods are of great nutritional value and are full of antioxidants. They also reduce overall inflammation in the body.
- Eat more fiber and increase it slowly. If you increase too fast, there is a big change you will be bloated from it. Your gut microbiota is not used to such large amounts of fiber and it will sit in your intestine for a long time. Aim for 35–50 grams a day.
- Include more Omega-3 foods. The recommended dose is 250–500 mg EPA/DHA per day. Eat more flaxseeds, chia seeds, walnuts, and algae.
- Exercise regularly. This helps to have regular bowel movements and also affects the gut microbiota.
- Work on your stress levels. Research says that stress greatly affects the microbiome. There are several things you can try: meditation, going for a walk, yoga, or reading a book.
You can read the full blog post here.
