Probiotics for stress, depression and anxiety

Depression has been characterized as a "chemical imbalance" in the brain, but recently, it has been discovered that things are much more serious than that. The former defines depression, but does not refer to the causes of depression, and scientists argue that it could be diverse, including chronic stress and inflammation. Another recent study has also found that, intestinal problems could result in mood disorders and for that, it has been suggested that probiotics for stress, depression and anxiety, could be a good solution.

Role of the intestine in relation to the bacteria of the body

The belly contains 400 species of bacteria at the same time, and many others also live on the skin. These bacteria contain genes that outnumber those of all the cells in the body.

That is, the genomes of bacteria and human gut viruses are only thought to encode 3.3 million genes. The intestine actually protects the entry of harmful pathogens into the bloodstream, which have managed to enter the digestive tract.

Intestinal bacteria are crucial and are found even in breast milk, and babies who are bottle-fed, lack these vital bacteria and are more likely to suffer from immune problems and allergies.

Bacteria are important to potentiate the effects of enzymes such as maltase, lactase, alkaline phosphatase, sucrase, and alpha-glucosidase, and to metabolize cholesterol and triglycerides to maintain stable blood pressure.

This is the reason why, there are modern fecal medical transplants to reverse chronic problems, IBS, and inflammatory bowel disease. Intestinal bacteria stimulate the immune system, affect the brain and regulate the balance between health and disease.

Probiotics for stress, depression and anxiety

Experts from the University of Griffith in Queensland, Australia, analyzed the results of 7 studies conducted in more than 300 volunteers in order to estimate the beneficial effects of probiotics in the treatment of the perception of stress, depression and anxiety.

In his words:

"The interest in the intestinal axis and the evidence that the intestinal microbiota can influence the function of the central nervous system, has led to the hypothesis that probiotic supplementation can have a positive effect on mood and psychological symptoms as stress, depression and anxiety. "

His conclusion was that "the meta-analysis showed that, supplementation with probiotics, resulted in a statistically significant improvement in psychological symptoms compared to placebo".

Although his research revealed the potential benefits of probiotic treatments, there is, however, a need for more scientific research.

Some procedures of the National Academy of Sciences, published a research that indicated that Lactobacillus rhamnosus, a bacterium found in yogurt, gave positive effects in the case of anxiety and depression in studies, and researchers contribute to its action on gamma-aminobutyric acid GABA).

Role of prebiotics in intestinal health

Now, some are probiotics, others are prebiotics. Oxford neurobiologists, discovered that prebiotics have powerful effects against anxiety, because they change the way we process emotional information. The Oxford neurobiologist Dr. Philip Burnet, lead author of the study, for an interview, said:

"Prebiotics are dietary fibers (not bacteria - short chains of sugar molecules) that good bacteria break down, and they are used to multiply. Prebiotics are "foods" for the good bacteria that are already present in the intestine.

Taking or eating prebiotics, therefore, increases the number of all species of good bacteria in the intestine, which theoretically will have greater beneficial effects than (the introduction) of a single species. "

This study involved 45 healthy adults between the ages of 18 and 45 years, who received a prebiotic or a placebo in a period of three weeks, and their mental state was analyzed through computer tests that processed emotional information.

It was found that participants who received a prebiotic group were much less sensitive to negative information and experienced less anxiety than others.

In addition, saliva tests showed that they had reduced cortisol (a stress hormone related to anxiety and depression).

Bowel-brain connection

According to Dr. Kirsten Tillisch, lead author of the study: "Over and over again we hear from patients that, they never felt depressed or anxious until they started to ex Perinate problems with your bowel. Our study shows that the bowel-brain connection is a two-way street. "

Psychology Today published the explanation of Ted Dinan, professor of psychiatry at University College Cork:

"There are three basic mechanisms underlying the amazing connection between these microorganisms and our own personalities that influence stress, depression and anxiety:

1) Bacteria that live in the intestine (or travel through it on board some yogurts) are necessary building blocks in the production of neurochemicals there, such as serotonin and dopamine.

(2) That impact on neurochemicals, in turn, has an effect on the secretion of stress hormones such as cortisol. Intestinal bacteria also play a vital role in regulating the immune system and the inflammatory response it can throw when things go wrong. Inflammation is now widely considered to be one of the underlying causes of depression. "

The health of the intestine supports the health of the mind

Our mental health, which today is affected mostly by stress, depression and anxiety, is complex. As our diet is the basis of health, healthy dietary changes could be of great help in reducing the effects of these factors.

Therefore, to heal the bowel, you should avoid sugar, alcohol and processed foods, and increase the intake of nuts, fresh foods, vegetables, legumes and some grains.

Eat probiotics, spices and anti-inflammatory foods, and stay hydrated. Also, make sure you exercise regularly, control stress, sleep well, and after using antibiotics, replenish intestinal bacteria.

The following list contains foods and beverages that are rich sources of probiotics and prebiotics; include them to reduce stress, depression and anxiety, if you have them:

Kefir

Miso

Sourdough bread

Yoghurt

Sour cream

Kombucha

Sauerkraut

Cottage cheese

kimchi

Tempeh

Natto

Lassi

Therefore, stress, depression and anxiety can be controlled, prevented and treated with a small effort. Give the best of you!

Rehabilitation and detoxification

Top 10 rehabilitation and detoxification

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Information and guidance on drugs

Help, how to stop drugs

You want to eat and don't know how? Do you have difficulties quitting alcohol, cocaine or other drugs? Do you think that you will be unable to leave the consumer, you're engaged? Using drugs for fun and think that maybe they are becoming a habit or a need? You tired of eating but you don't know how to put brake? Have you tried to put limits of consumption then you've failed? Sales of party and you can not stop eating? You tried to leave the consumption by yourself and it has cost you much not to consume and you've done it again? Do you eat only weekends weekends but lately only waits arriving these days to consume?

These and others are many of the questions that are in forums, specialized pages, pages of general health, etc., on the subject of drugs. It is logical that arise all these doubts when, after a period consumed, either regularly or occasionally, difficulties to cease consumption, sometimes willpower is assuaged by the desire to consume.

You must keep in mind that a person consuming need not be an addict, there are several types of consumption and any of them can lead to problems for the person. The consumer can make use of the substance well be experimental, social, casual, etc. I.e., at the beginning, is consumed to test, experiment, to be more sociable, etc. Although there are many people who are left here, i.e., make use of one or more drugs and then left him without many complications, there are others that would make an abuse of substances, where it is consumed on a regular basis and the negative effects of the consumption outweigh the positive. Finally, you arrive to the unit. At this stage refers to various criteria that must be present as: tolerance, loss of control, I want intense consumption, use of time consumption and therefore reduction of occupational and social activities, and continued drinking despite having awareness of physical and/or psychological problems caused or exacerbated by the consumption.

As we have already mentioned several times, stop consuming is not only suppressed, the single goal isn't abstinence. To stop consuming it is necessary to modify and re-educating several aspects of your life since otherwise the probability of return to consume is very high. Even what happens sometimes is that when a person is an abstinent period and return to eat again, the desire is much higher, seems to have to make up the lost time.

At this point, if you are considering you that your relationship with drugs is not high enough, and you've arrived here because you're disoriented, because you think - I want to stop eating but I can't, I need help, tips-, tell you that you have already taken a big step, find information and be aware of all the possible options you have in different centers of drug addiction.

Now the important thing is to know what is happening to you, and does not need to crush you telling you that you are an alcoholic, drug addict, cocaine addict, etc., because they are simply labels. The key is to know which problems and difficulties you have to be able to work together with a professional.

We understand that they may arise you many doubts in this whole process, and know that the fact that one same recognizes that it has a problem, either of the theme that is, it can cost, so here is a series of questions that may help you to reflect.

Things that make you think that this is a problem or difficult for you? So or until point this worries you, as influences you?

What difficulties you have had with the way in which drugs you use what is what you are worried about your current situation of consumption? How substance has been or is a problem for you? Not has it allowed you to do what you wanted? Do you think that you can pass if you continue eating? What do you think it would be you if you don't make a change?

Think that if you're reading this, it indicates that perhaps a part of you believes that there is something not working properly, or does not fit, and who has time to do something about it, therefore: what makes you think that perhaps the time stop consumption, a change has come? What are the reasons for which a change is possible? What should happen to be able to make this change? What could you do to promote this change?

What make you think that you have that continue consuming the same way that you do it now? What are the advantages of letting the consumer? And the drawbacks?

-What to drink? -the little Prince asked him.

-To forget - replied the drinker.

-To forget that? -He asked the little Prince, who already pitied him.

-To forget that I have shame - confessed drinker down the head.

-What shame? -asked the little Prince, wanted to help him.

-Shame of drink - ended drinker, which is definitely locked in silence.

And the little Prince went, stumped.

Great people are decidedly very, but very strange, he said also during the trip.

After reflecting on these questions you consider that at the moment you don't or you're not ready to make a change, for the reason that is, it is not that you can keep these questions in mind and continue reflecting on them to go to assessing your situation and consider one change more later if you consider it necessary.

On the other hand, if you decide that it is time for a change in your life, ask yourself, what you want to change? I.e., what changes would make? What are the reasons for making these changes? Think also that goals can get to start these changes and that you can perform actions to achieve them. For example: I want to stop consuming > maybe have to stop going with people consuming (aim) > let out holiday weekends (action). It is also very important that you can see specific dates to begin to carry out these actions and changes.

It can be very useful to reflections about what what might work for you? I.e. what strategies you can be useful? To do this you can try to remind other significant changes in your life and see that strategies you were effective. You can also reflect on what are the obstacles, what you can prevent to achieve what you want, to have it present and explore alternatives.

You can also try rating have confidence in yourself to make this change because this factor is very important to make the change. For example, on a scale of 1 to 10, would where you placing confidence in yourself to change, to leave the consumer?

It is also interesting that you can ask yourself who could help in this process of change. You can take a role and try to score that people can help and how. For example: my mother can help me managing my money, because if I take it over I have temptation to spend on consumption.

Something that you have to be very present when you are considering who can help you and support you in this process, is who can really do it. At first can seem that everybody is prepared to do so but the reality is that this is not so. You have to analyze who truly can be useful for this purpose.

So with regard to the family, can be a great support but is not always the case. Sometimes the family doesn't know how to deal with the issue, sometimes we find, for example, a parent or an overprotective mother, that means that, in many cases, they will try to conceal the child consumer trying to avoid more negative consequences for the latter. Make this type of action is not helpful for a person who wants to leave the consumption and having some difficulties to do so. Therefore, it is recommended that family, if you want to help this person and don't know how, is can direct specialist to guide you at all times with respect to the entire process. For us the family, understanding the family as the person who lives with the consumer, is of vital importance for the treatment.

Friends may also not be effective in helping since sometimes these friends are also consumers or are friends of consumption, i.e., the main objective of the relationship with each other is the own consumption. Thus, for example, a friend of the consumer, at first, when you told him that you intend to leave the consumption can rejoice for you and tell you that will help you, but then you can try to manipulate you so you are going to consume with it. So, if you want to leave the consumption more prudent is surrounded by friends, not consumers.

Here you are some strategies that you can be useful to initiate this change.

Write a letter from the future in which you answer to these questions, among others: How can you imagine after a change? What expectations you have? How can you come to make these changes? Write a letter from the past: what differences you see between the past and the present? How were you before? How the consumer did you not continue forward with your goals and personal development? How were things before eating?

Get a self-registration on your consumption: here's an example.

As we have already mentioned at the beginning of this article, if you want to stop using, even if you don't have it entirely clear, go to a specialized center. However it is important that you assess that type of facility, initially, you think that it would be more convenient for you according to your needs, since not everyone goes well a same treatment or the same type of Center. However, when you go to a specialized outpatient or primary care physician, they will advise you and guide, according to the assessment of needs and difficulties, towards the Centre that is most convenient for you.

Is important, to the extent possible, reflections about your situation, so thus you can share with the professional and finally, form joint, decide where to initiate treatment. For example, if your environment is a very risky situation for eat, perhaps may be beneficial for you to get away the same time making treatment in a therapeutic community, or in a residential flat.

The treatment process to stop consumption, broadly speaking, begins with request information and advice on the subject, perhaps, due to the internal consumption ambivalence or the consequences, namely the fact of wanting to stop eating and continue eating at the same time. However should take into account that many times when a person starts treatment, isn't this who has chosen to launch it, but that it goes to the Centre by pressure from relatives or friends, are concerned about their consumption and behaviour.

Then there is a request in a professional Centre where first contact is made in a first interview with host, to thus appraisal both medical, psychological, social and educational, to make a design of the therapeutic process taking into account the needs and characteristics of the person. Through this link you can see the different stages of the treatment, as well as the different stages of change.

We hope that this article has served you help, but keep in mind that is just an orientation, a first step, and under no circumstances replaces the guidelines established by the professional reference, is not a treatment to stop drugs.

From here we remind you that if you are disoriented and do not know what to do or where to go, you can get in touch with us, either leaving a comment or through the contact form, we offer a completely free information service.