In a fast-paced world where stress and anxiety often take centre stage, it’s easy to overlook the profound impact our diet can have on our mental wellbeing. But research has unveiled a captivating truth: what we consume doesn’t just impact our physical health, but also our psychological resilience and mood stability.
The gut-brain axis is a complex communication network that connects the digestive system and the brain. Diets rich in fibre, probiotics and prebiotics support a diverse gut microbiome, enhancing mood and emotional wellbeing.
The World Health Organization suggests consuming 25g of dietary fibre daily from fruits, vegetables, nuts and legumes for healthy bowel movements.
The production of short-chain fatty acids by gut microbiota through the fermentation of dietary fibre is crucial in modulating the affective and cognitive function of the brain. Fermented foods like yoghurt and kefir provide probiotics, aiding gut health, reducing depression and anxiety, and promoting a positive mindset.
Within this intricate system, probiotics – live microorganisms that confer health benefits when consumed in adequate amounts – are emerging as key players in regulating mood and cognitive function.
Probiotics for psychological wellness
Specific strains of probiotics have been linked to improvements in mood and mental health. “Lactobacillus rhamnosus GG”, commonly found in certain yogurts and supplements, has shown promise in reducing symptoms of anxiety and depression in both animal and human studies. It also has strong adhesion to the gut and can help relieve symptoms of diarrhoea in irritable bowel syndrome.
Another strain, “bifidobacterium longum”, has been linked with reduced stress levels and improved mood in clinical trials. This probiotic appears to modulate the production of neurotransmitters like serotonin, which plays a crucial role in regulating mood and emotions.
Recent studies have provided compelling evidence of the influence of probiotics on mental health. A 2023 meta-analysis published in the Journal of Psychiatric Research examined the effects of probiotics on mood disorders, and concluded that certain strains, including lactobacillus and bifidobacterium, demonstrated significant improvements in depressive symptoms.
Of course, there is no-one-size-fits-all approach when it comes to nutrient needs. Speaking to your dietitian and nutrition is the best way to find out what kind of diet suits you best, and which nutrients or strains of probiotics you need for better health.
Tips for a brighter mind
- Avoid processed snacks and sugary treats like potato chips, candy, and soft drinks, as they can disrupt concentration.
- Choose nutritious snacks like fruit, veggies, nuts, hard-boiled eggs, yoghurt, or edamame to boost energy levels and mental health.
- Incorporate healthy fats such as olive oil, coconut oil, and avocado into your diet to support brain function.
- Create a shopping list and stick to it to avoid impulse purchases.
- Be mindful of where and when you eat; avoid distractions like TV and take time to enjoy your food, chewing slowly and appreciating the taste and texture.
This article was written for Alpro Pharmacy, a dedicated community pharmacy committed to providing opportunities, health, and guidance to anyone striving for a better life. Speak to their professional healthcare providers at 019-702 1923.
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