29 Jun Eat your way calm – psychobiotics and the gut brain connection
A new and exciting era in the treating of mental illness could be upon us!
I have blogged before about the gut and its affect on our mental state. Though, now money is now being put into research of this fascinating subject.
With the gut-brain connection is now very well established a new wave of research is now being done into psychobiotics.
These are, in short; biotics for the gut. Were as antibiotics are designed for the killing of bad bacteria. Psycho-biotics will be used for the increasing of good bacteria. Resulting in a much more diverse gut flora and better moods.
“So far, the research on psychobiotics is still preliminary. Studies have shown that increasing the amount of “good” bacteria in the gut can curb inflammation and cortisol levels, reduce symptoms of depression and anxiety, lower stress reactivity, improve memory, and even lessen neuroticism and social anxiety. However, most of these studies were conducted on mice, and more research on humans is needed.”
The unfortunate thing is that approval for this new type of treatment is approximately 10 years away. But there are things that can be done in the meantime.;
1) Consuming probiotic foods
One of the best known probiotic foods is live-cultured yogurt, especially handmade. Read your labels, as many popular brands are filled with high fructose corn syrup, artificial sweeteners, and artificial flavors and are way too close to being a nutritional equivalent of ice cream. As with most food, the most health claims made on the packaging means more marketing, not more nutritional value.
Miso is one the mainstays of traditional Japanese medicine and is commonly used in macrobiotic cooking as a digestive regulator. Made from fermented rye, beans, rice or barley, adding a tablespoon of miso to some hot water makes an excellent, quick, probiotic-rich soup.
Made from fermented cabbage (and sometimes other vegetables), sauerkraut is not only extremely rich in healthy live cultures, but might also help with reducing allergy symptoms. Sauerkraut is also rich in vitamins B, A, E and C.
Similar to yogurt, this fermented dairy product is a unique combination of goat’s milk and fermented kefir grains. High in lactobacilli and bifidus bacteria, kefir is also rich in antioxidants. Look for a good, organic version at your local health food store.
This is a form of fermented tea that contains a high amount of healthy gut bacteria. This probiotic drink has been used for centuries and is believed to help increase your energy, enhance your wellbeing, and maybe even help you lose weight. However, kombucha tea may not be the best fit for everyone, especially those who’ve had problems with candida.
Although this isn’t a food per se, it’s great to add to your morning smoothie. Microaglae refers to superfood ocean-based plants such as spirulina, chorella, and blue-green algae.
Believe it or not, the common green pickle is an excellent food source of probiotics. The less commercialized the better, but most pickles will have some microbial value.
I wouldn’t necessarily call soy a health food any longer as it’s mostly GMO. However, tempeh can be a great substitute for meat or tofu. Tempeh is a fermented, probiotic-rich grain made from soy beans. A great source of vitamin B12, this vegetarian food can be sautéed, baked, or eaten crumbled on salads.
An Asian form of pickled sauerkraut, kimchi is an extremely spicy and sour fermented cabbage, typically served alongside meals in Korea. Besides beneficial bacteria, Kimchi is also a great source of beta-carotene, calcium, iron and vitamins A, C, B1 and B2. Kimchi is one of the best probiotic foods you can add to your diet, assuming you can handle the spice, of course.
Poi is a staple food of Hawaii, made by mashing cooked taro plant until its consistency is liquid to dough-like. Poi hasn’t been officially recognized as a probiotic food like these others, even though it contains more beneficial bacteria that yogurt. While poi is loaded with good germs, it’s stirred up some controversy as there’s currently no way to mass produce it in a way that’s 100% sanitized. (In order to pass health and hygiene standards in America to prepare and sell anything, everything has to be 100% sanitized.) Too bad, because fresh, fermented poi is teeming with bacteria. In order to reap these benefits from po, you might have to fly to Hawaii to get it, which sounds fine to me!
Most people “don’t think” they have time for this. Though, all you need is a quiet room. If you don’t have one I suggest purchasing some noise cancelling headphones. Put and turn them on, sit in a dark room and just concentrate on your breathing. Start trying to do this for only 5 minutes per session and then gradually increase the time as you get better. Meditation is like exercise, you get better with practise.
for at least 30 minutes per day. You don’t have to train like an Olympian to get the benefits. Though, you have to make the sessions as intense as you can handle to get the benefits in full.
Dr Darren Geer, Acupuncturist