The Surprising Way Probiotics Affect Mental Health
Most of us know probiotics as the “good” bacteria that live in our gut and help with digestion. But now, researchers are discovering that these tiny organisms may also play a key role in our mental health.
What Are Probiotics?
Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. They are often called “friendly” or “good” bacteria because they help keep your gut healthy.
There are many different strains of probiotics, but the most common types are lactobacillus and bifidobacterium. These are often found in fermented foods like yogurt, kefir, sauerkraut, and kimchi, as well as in supplements.
The Gut-Brain Connection
The gut-brain connection is a term used to describe the link between our digestive system and our brain. Research has shown that there is a complex communication system between the two that affects not only our digestion and overall health, but also our mood, stress levels, and mental health.
It’s easy to think of the brain as the controller and the gut as the controlled, but in reality, it’s a two-way street. The gut sends signals to the brain via the vagus nerve, and the brain also sends signals to the gut.
How Probiotics Affect Mental Health
Studies have shown that probiotics may have a number of mental health benefits, including:
- Reducing Anxiety: Research has found that taking probiotics may decrease symptoms of anxiety and improve mood. This may be due to the fact that certain strains of probiotics can increase levels of GABA, a neurotransmitter that helps to regulate anxiety.
- Improving Depression: Preliminary studies have suggested that probiotics may be helpful in treating depression. In one study, patients who took a probiotic for eight weeks had significant improvements in their depression scores compared to those who took a placebo.
- Reducing Stress: Chronic stress can have a negative impact on our mental and physical health. Research has shown that taking probiotics may help to reduce stress levels and improve our ability to cope with stressors.
- Improving Cognitive Function: Our gut health has been linked to our cognitive function, and preliminary studies have suggested that taking probiotics may help to improve memory and cognitive flexibility.
Why Probiotics Matter
Given the promising research on the mental health benefits of probiotics, it’s important to make sure we’re getting enough of these beneficial bacteria in our diet. Here are some tips for incorporating probiotics into your diet:
- Eat Fermented Foods: As mentioned earlier, fermented foods like yogurt, kefir, sauerkraut, and kimchi are great sources of probiotics.
- Take a Supplement: If you’re not a fan of fermented foods, you can also take probiotic supplements. Look for a supplement that contains a variety of strains and at least 10 billion CFUs (colony-forming units).
- Avoid Antibiotics: Antibiotics can kill off both bad and good bacteria in the gut. If you need to take antibiotics, make sure to take a probiotic supplement at the same time to help replenish the good bacteria.
Conclusion
While more research is needed to fully understand the link between probiotics and mental health, the evidence so far is promising. If you’re looking to improve your mood, alleviate anxiety, reduce stress, or boost your cognitive function, consider adding more probiotics to your diet.
