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What if improving your mental clarity, mood, and memory started in your gut? It may sound surprising, but science is increasingly showing that your gut and brain are more connected than once believed. And the secret to better brain health may lie in what you eat, specifically, in probiotics and fermented foods.
The second brain is the gut, which contains more than 100 million nerve cells. The gut is in a continuous feedback position to the brain via the vagus nerve. Ample production in the gut is present in key neurotransmitters such as serotonin and dopamine, which play a crucial role in the regulation of mood. It is true to say that about 90% of serotonin in the body is produced in the gut tract.
Taking care of the gut microbiome may also help ease inflammation, malabsorption, and even decrease the risk of developing anxiety, depression, and cognitive deterioration. Learn below how to do so.
How Probiotics Work?
Probiotics are live microorganisms, mostly bacteria and some yeasts, that, when consumed in adequate amounts, confer health benefits, especially in maintaining a balanced gut microbiome.
They help by:
Restoring healthy bacteria in the gut.
Reducing inflammation.
Enhancing the production of neurotransmitters.
Improving gut barrier function, preventing harmful toxins from reaching the brain.
The constant consumption of probiotics has proven to be beneficial not only to digestion, but also to mental condition, sleep, and immunity.
Fermented Foods To Have:![probiotic foods to have]()
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Besides enhancing digestion, these foods can be used to enhance the brain and help remedy some symptoms of anxiety and stress. An effective method, which is natural to raise the level of probiotics is fermented foods. These include:
Yoghurt: contains a lot of lactobacillus and bifidobacteria, which help sustain good bacteria in the gut.
Kefir: A milk product that has lots of live cultures in it and is fermented, making it easier for the gut to process.
Kimchi and Sauerkraut: Fermented vegetables with a lot of probiotics and fibre.
Tempeh: A dish made from fermented soybeans, rich in protein
Pickles (naturally fermented): steeped in vinegar, pickles that are brined and contain live cultures, helping soothe the gut lining.
Kombucha: A fermented and fuzzy drink (Tea) with high contents of probiotics and organic acids.
Probiotics' Impact on Mental Health & a Healthy Gut
Gut microbiome affects the brain in several ways, which include:
- Neurotransmitter Signal: The bacteria in the gut aid in the production of the three neurotransmitters: serotonin, dopamine and GABA, which are essential in regulating emotional responses.
- Inflammation management: A healthy gut lowers the whole-body inflammation, which is associated with depression and cognitive deterioration.
- Cortisol regulation: Probiotics have proven to reduce the main stress hormone in the body, known as cortisol, in the body of some strains..
Key Insights:
A two-blind study in the journal Psychiatry Research showed that individuals who have an intake of fermented foods regularly had reduced symptoms of social anxiety.
Probiotics and mental well-being: Probiotics can also prevent cognitive degeneration. They keep the brain flexible and sharp by lessening inflammation and strengthening nutrient assimilation.
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Final Word: Fermented Foods are The New Black
Proper gut health does not just mean no more bloating or heartburn. It is now manifested that a vibrant microbiome maintains everything about your immune system, emotional and cognitive well-being. Taking fermented food and probiotics is one of the most natural and readily available methods of healing your gut and your brain all at the same time.
Put briefly, food can quite literally be medication. And in this instance, it may be the brain boost to end all others.