How Probiotics Can Improve Mental Health: A Comprehensive Breakdown
Probiotics, the living microorganisms found in certain foods and supplements, have been gaining popularity in recent years as a way to improve gut health. However, research has shown that probiotics can also have a positive impact on mental health.
What are probiotics?
Probiotics are live bacteria and yeasts that are beneficial for your health, particularly for your digestive system. They are found in certain foods like yogurt, kefir, kimchi, sauerkraut, and pickles. Probiotics can also be taken as supplements in capsule form.
How do probiotics affect mental health?
Research has shown that there is a connection between the gut and the brain, which is often referred to as the gut-brain axis. This means that the health of our gut can have an impact on our mental health. Probiotics can affect mental health in a number of ways:
- Help to reduce inflammation: Chronic inflammation has been linked to a number of mental health disorders like anxiety and depression. Probiotics help to reduce inflammation in the gut, which can improve mental health outcomes.
- Help to reduce stress: Research has shown that probiotics can help to reduce cortisol levels, which is the hormone that is released when we are stressed. By reducing cortisol levels, probiotics can help to improve mental health outcomes.
- Help to improve brain function: Probiotics have also been shown to have a positive impact on brain function. They can enhance cognitive function and improve memory.
- Help to improve mood: Probiotics have been shown to have a positive impact on mood. They can help to reduce symptoms of anxiety and depression and improve overall mood.
What specific strains of probiotics are best for mental health?
There are specific strains of probiotics that have been shown to have a positive impact on mental health:
- Lactobacillus helveticus: This strain has been shown to reduce symptoms of depression and anxiety.
- Bifidobacterium bifidum: This strain has been shown to reduce symptoms of anxiety and improve mood.
- Lactobacillus rhamnosus: This strain has been shown to reduce symptoms of anxiety and improve cognitive function.
- Bifidobacterium longum: This strain has been shown to reduce symptoms of depression and anxiety.
How can you incorporate probiotics into your diet?
There are a number of ways that you can incorporate probiotics into your diet:
- Eat fermented foods like yogurt, kefir, kimchi, sauerkraut, and pickles.
- Take a probiotic supplement.
- Include prebiotic foods in your diet, which are the foods that help to feed the probiotics in your gut. Prebiotic foods include garlic, onions, bananas, and oats.
Conclusion
Probiotics have been shown to have a positive impact on mental health. By incorporating probiotics into your diet, you can help to reduce inflammation, reduce stress, improve brain function, and improve mood. When looking for probiotic supplements, be sure to look for the specific strains that have been shown to have a positive impact on mental health. As with any supplement, it is always best to consult with your healthcare provider before adding it to your diet.
