Probiotic-Carrier Foods to Reduce Depression
Increasing
studies are being done on the gut-brain axis as researchers have established a
bidirectional relationship between the two. It makes sense that what we put
into our bodies affects our digestion, but the fact that what we eat can also
effect the brain is quite interesting. For this reason, it’s not only important
to eat a healthy diet full of variety for the physiological sake of our body,
but also to make sure that we’re consuming foods that will benefit our gut
microbiome to ensure a healthy mental state as well. Fermented foods, such as
kombucha, kefir, kimchi, sauerkraut, and sourdough bread, carry naturally occurring
probiotics, such as Lactoballicus and Bifidobacterium, that can enhance the gut
microbiome. As a healthier microbiome is correlated with a better cognitive
state, more ties are being drawn between the intake of probiotic-rich food and
the reduction of depression and anxiety symptoms. Probiotic-carrier foods not
only benefit the gut because of the healthy bacteria themselves, but they also
are rich in B-vitamins, magnesium, and zinc which have also been shown to
improve mood and, in some studies, reduce depressive symptoms. So while some
forms of depression do require medication and therapy, probiotics can be a wonderful
adjuvant therapy in fighting these serious conditions.
This information was covered in
class but I felt it was important to reiterate in a blog post because taking
steps to improve our own mental health is always important. And while we know things
such as exercise can reduce depressive symptoms, we sometimes forget just how
far-reaching the effects of food can be. Another article related/in support to
this topic that I found interesting was the use of magnesium for
treatment-resistant depression (TRD) (https://www.mendeley.com/viewer/?fileId=2fefcec3-bf97-1759-7d01-8b15a796baca&documentId=8c190fdb-4a55-3470-a860-10e3f16f414a)
. As mentioned earlier, probiotic-carrier foods are beneficial not only for
their bacterial content, but also because they’re rich in vitamin B, magnesium
and zinc, most of which humans are deficient in (due to increased
food processing). The interaction between magnesium and depression seemed distinctly
interesting to me. The study mentions that among patients with TRD and those with TRD
who have attempted suicide, across the board those patients had low levels of
magnesium in the brain and cerebral spinal fluid. To keep it short, the
researchers did find that magnesium treatments benefited those patients with
TRD and they proposed that magnesium intake should be prescribed with patients
experiencing any type/form of depression.
Yet another
reason to consider adding probiotics to your daily diet :-)
As we know, many people turn to medicine at the first sign of bodily disfunction, but many times these problems can be attributed to the foods we are consuming. From our Physiological psychology course, we have learned that the pesticides in certain foods can destroy our gut bacteria and alter the hormones that are important for different regulatory processes (GABA). I found an article that further discusses the benefits of probiotics/prebiotic in relation to our gut and mental health. The article states that the brain sends signals to the gut via the autonomic nervous system; this process also involves hormones such as serotonin and dopamine which play a role in mood regulation. If [we] are experiencing gut dysfunction, it is likely that these hormones will not properly transmit these signals which can lead to depression, anxiety, and stress. As we know, different amounts of stress can compromise the intestinal barrier, which is essential in preventing foreign substances from entering the body; if this barrier is compromised, it can present itself as these different mental disorders and in some cases, unnecessary medication will be prescribed instead of a changed diet. Probiotics/prebiotic such as yogurt, kimchi, garlic, and jicama can help reduce inflammation and enhance good gut bacteria. https://www.menshealth.com/health/a20646914/probiotics-benefits-gut-mental-health/
ReplyDeleteI definitely agree with changing one's diet as a first option because it could be an easy fix to many problems that may present itself.
Within the class of physiological psychology and the unit of gut and brain connection defines, we explained the relationship and importance of gut bacteria. It makes sense that specific bacteria and diet could influence mental health since in lecture we also learned about how pesticides influence our brain. Pesticides can destroy gut bacteria that promote GABA production which in turn inhibits the symptoms of anxiety. This reinforces the phenomenon that diet and toxins influence neurotransmitters than in turn also affect mental health. The gut is also home to 80% of serotonin which is a mood regulator that is closely related to depression. Therefore by maintaining a healthy diet and microbiome one can regulate affects of depression. Through the lecture unit this research is heavily supported.
ReplyDeleteIn class we also discussed the role of antibiotics, which is the opposite of probiotics. While antibiotics are used to treat infections, they destroy both the good and bad bacteria. It is essentially ridding the body of everything it needs in order to function properly. For instance, antibiotics can cause a loss of bacterial diversity. Therefore, we discussed the importance of taking probiotic supplements along with antibiotic medications to maintain homeostasis.
ReplyDeleteThe evidence expressed in this article along with the increasing researcher surrounding the importance of the gut microbiome is shifting the objective relation between the gut and the brain. In my cultural psychology class, I learned that as Americans in an individualistic society we view our bodies as machines. However, in France, the body is viewed as a "terrain" and a sense of balance in the bodies health is desired. In France, the average individual eats foods that are higher in fat and sugars than Americans but have one-fifth of the obesity rate of the United States. This statistic is not only supported by the difference in portion sizes between nations but also is related to the diet. A French diet typically consists of fermented foods, olive oils, and fruits and vegetables high in antioxidants, which is consistent with providing the gut with a healthy level of probiotic-rich food. As Americans, we need to take this difference with great openness and understanding for a machine operates most effective and efficient when fueled properly.
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