Probiotics and Stress

Stress is a modern “epidemic”. Taking care of ourselves and our mental health is essential to deal with it. But there is another factor we need to take care of, regarding the “biological” existence of stress…our gut microbiome. The term “gut microbiome” refers to the microorganisms that colonize the gastrointestinal tract, which number 300-5000 different species in each person.  Recent studies have suggested a link between good gut health and mental health. Specifically, our gut microbiome may contribute to fluctuations in stress levels. Can you believe it? And yet!

By adding certain foods to our daily routine to focus on proper digestion, we can greatly improve our stress levels and take care of ourselves as a whole, from the inside out.

3 ways to improve the health of your gut microbiome and reduce stress at the same time!

Nutrition

Knowing which foods contribute to a healthy gut microbiome and which ones may cause problems is the first step. To begin with, limiting the consumption of processed foods, foods high in sugar and fat and replacing them with other foods that are beneficial to the body goes a long way to improving the overall health of the gut microbiome.

Foods that promote collagen production, such as bone broth and salmon, help protect the intestinal barrier and facilitate the digestion process.

Foods rich in fibre. Broccoli, oats, beans, avocados, pears, bananas and berries are all rich in fibre and play a catalytic role in digestion.

Foods rich in omega-3 fats. Salmon, flaxseed, chia seeds, all of these help reduce intestinal inflammation because of the omega-3 fatty acids they contain.

Probiotics + Prebiotics

Foods rich in probiotics + prebiotics help significantly in the health of the gut microbiome by influencing the balance between “good” (= probiotics) and “bad” bacteria in the gut lumen. Foods rich in probiotics positively enhance the beneficial bacterial populations in the gut, while prebiotics are the food for probiotics.

Probiotics: Sauerkraut, kefir, kombucha, apple cider vinegar, yoghurt

Prebiotics: asparagus, onions, garlic, leeks

Smooth digestion

Smooth digestion is very important for gut health. In order for the process to be carried out properly, the parasympathetic nervous system is activated, which imposes a state of general relaxation, so we understand that stress (which requires the exact opposite action from our nervous system, i.e. alertness and tension) does not fit in during this act. If we are not relaxed, our body is unable to produce the gastric juices that absorb food. This means, we cannot take in the nutrients, vitamins and minerals that are essential for a healthy body and mind.

A trick to relax before eating is to take a few deep breaths (such that the belly inflates and not the diaphragm). Pay attention to exhaling, holding your breath for 5 seconds and exhaling gradually.

Even though the studies are at an early stage, the link between the gut microbiome and mood is not in doubt. Thus, with simple steps, we can help our gut microbiome and, by extension, our mental health!