Have you ever wondered how food can affect your mood? It may seem strange, but recent researches suggest that there is a close connection between gut health and mental health, where probiotics—the beneficial bacteria in our gut—play a pivotal role in this context.
Probiotics are a group of beneficial microorganisms that live in the intestines and help promote the balance of good and bad bacteria in the digestive system. This vital balance helps improve digestion and boost immunity, but it also affects the brain and mood in a way that is still subject to intensive studies.
The concept of the gut-brain axis is based on the continuous communication between the gut and the brain via the vagus nerve and neurotransmitters. The gut is not just a digestive system, it is a vital center for the production of serotonin, a neurotransmitter that plays a major role in regulating your mood. In fact, around 90% of serotonin is produced in the gut, which means that gut health can greatly impact our happiness and psychological wellbeing.
Several studies suggest that taking probiotics can improve mood and reduce symptoms of depression and anxiety. In a study published in the journal "Biomedcentral Psychiatry", participants who received probiotic supplements for four weeks showed significant improvements in their mood and decreased anxiety levels compared to the group that did not take probiotics.
Another study published in the journal of the "American Dietetic Association" showed that eating foods rich in probiotics can improve psychological response. The results indicated that probiotics can play a role in regulating the secretion of neurotransmitters and reducing inflammation in the body, which contributes to improving the mood and mental health in general.
Gut bacteria can interact with the immune cells and reduce cytokine production, which can reduce systemic inflammation; inflammations can cause both depression and bipolar disorder. Furthermore, gut bacteria can regulate the expression of the protein BDNF (brain-derived neurotrophic factor), which helps the brain neurons grow and stay alive.
To get the benefits of probiotics, it is recommended to include foods rich in probiotics in your daily diet. You can eat foods such as: yogurt, kefir (Indian mushroom), kimichi (Korean pickled cabbage), sauerkraut, and miso (Japanese soup). You can also use nutritional supplements that contain different strains of this beneficial bacteria; however, it is necessary to consult a doctor before taking any supplements.
Mental health is a complicated issue and treatment differs from one person to another, so we want to be clear that the use of probiotics is just a support and not a replacement for other forms of treatment for mental health issues. Mental health care can also include medication, talk therapy, cognitive behavioral therapy, midfulness practices, and many other interventions.
In conclusion, probiotics are an important nutritional component that goes beyond digestive benefits to profoundly impact mental health, improve the mood, and relieve stress and anxiety, thanks to their ability to enhance the balance of beneficial bacteria in the gut. These discoveries promise a brighter future for holistic health, which leads us to wonder what other discoveries can be revealed to us in the future. Nevertheless, there is a question left unanswered regarding how probiotics can be effective in different individuals and if there could be unexpected side effects. These questions require further research to provide comprehensive answers.
References
ncbi.nlm.nih.gov
sciencedirect.com
nature.com
medscape.com
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