Stress is a modern "epidemic". Taking care of ourselves and our mental health is essential for dealing with it. There is, however, another factor that we need to take care of, in terms of the "biological" existence of stress - our intestinal microbiome. The term "intestinal microbiome" refers to the microorganisms that colonize the gastrointestinal tract, which number 300-5000 different species in each person. Recent studies have suggested an association between good gut health and mental health. In particular, our gut microbiome can contribute to fluctuations in stress levels. Could you believe it?!
By adding specific 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 intestinal microbiome and at the same time reduce stress!
Diet
Knowing which foods contribute to the health of the gut microbiome and which ones may cause problems is the first step. Initially, reducing the consumption of processed foods, foods rich in sugar and fat and replacing them with other foods beneficial to the body, contributes significantly to improving the overall health of the intestinal microbiome.
Foods that promote collagen production, such as bone broth and salmon, help protect the intestinal barrier and facilitate digestion.
Foods rich in fiber. Broccoli, oats, beans, avocados, pears, bananas and berries are all rich in fiber and play a catalytic role in digestion.
Foods rich in omega-3 fats. Salmon, flaxseed, chia seeds, all of which help reduce intestinal inflammation due to the omega-3 fatty acids they contain.
Probiotics + Prebiotics
Foods rich in probiotics + prebiotics help significantly in the health of the intestinal microbiome, affecting the balance between "good" (= probiotics) and "bad" bacteria in the intestinal tract. Foods rich in probiotics positively enhance the beneficial bacterial populations of the intestine, while prebiotics are the food of probiotics.
Probiotics: Cabbage, kefir, kombucha, apple cider vinegar, yogurt
Prebiotics: asparagus, onions, garlic, leeks
Smooth digestion
Smooth digestion is very important for gut health. In order for the process to work properly, the parasympathetic nervous system is activated, which imposes a state of generalized relaxation, so we understand that stress (which requires the exact opposite action from our nervous system, ie alertness and overexertion) does not fit during of this act. If we are not relaxed, our body is unable to produce gastric juices, which absorb food. This means that we can not get the nutrients, vitamins and minerals that are necessary for a healthy body and mind.
A trick to relax before eating is to take a few deep breaths (such that the abdomen swells and not the diaphragm). Focus on the exhale, holding your breath for 5 '' and exhaling gradually.
Even if the studies are at an early stage, the correlation between the intestinal microbiome and mood is unquestionable. So, with simple steps, we can help our intestinal microbiome and consequently our mental health!