Let’s unpack some of the exciting (and preliminary) new research about the link between gut health, mood, and stress. This week we’ll talk about your friendly resident gut microbes, probiotic foods, and supplements, as well as offer some simple recipes to keep your gut and taste buds happy.

GUT MICROBES
There are trillions of microbes that happily live in our gut. These friendly microbes do more than help us digest foods, make vitamins, and protect us from the not-so-friendly microbes – they have mood-boosting and stress-busting functions too!
It’s a hotbed of research right now and we’re finding out more about their awesome health and mood/stress benefits every day. And, while the research is just starting to figure out the many gut microbe-brain connections, it’s such a cool new topic that we couldn’t wait to share it with you!

GUT MICROBES AND PROBIOTICS
The microbes that live in our guts are known as our “gut microbiota”. The microbes that we can ingest are known as “probiotics”.
“Probiotics” are live organisms that you can eat, drink, or take as a supplement. They turn milk into yogurt, and cabbage into sauerkraut, and they are great for both your gut health and mental health. Special probiotics that have mental health benefits are called “psychobiotics,” (psycho = mental health, and biotics = live). They are live organisms that can benefit our psyche.

PROBIOTIC-RICH FOODS AND SUPPLEMENTS
Probiotics can be found in yogurt, sauerkraut (and other fermented veggies), miso, tempeh, and kimchi. You can drink them in kefir or kombucha. Be sure to choose unpasteurized ones that will be refrigerated in your local grocer. Unpasteurized foods are not recommended if you are pregnant or have a compromised immune system, so please check with your healthcare provider.
Of course, there are several probiotic supplements available too. Check with your healthcare provider to identify which one is best for you. Generally, we look for one that’s refrigerated and has at least 10 billion active cultures. We also suggest you look for one that has been “third-party tested,” which means someone outside the company has tested it and says it’s a quality product.
Also, be sure to read the label before taking any supplements. The probiotics with the most research are of the Bifidobacterium and Lactobacillus types. But we still don’t know enough about the psychobiotic effects to make specific mood-boosting recommendations yet.

GUT-BRAIN CONNECTION
It may not seem obvious or intuitive, but your body is interconnected in many ways and more research is focusing on the “microbiota-gut-brain axis.” It’s the very complex connection between your gut, its microbes, and your brain. This new field has been called a “paradigm shift in neuroscience” (Dinan, 2017).
There are several ways that we’re beginning to understand how our gut microbes can affect our brains. One is via the “vagus” nerve, which is a nerve that directly connects your gut to your brain. The other ways are through “biochemical messengers.” Biochemicals are made in your gut and travel throughout the body to communicate with other organs, including your brain. Examples of biochemicals include short-chain fatty acids, cytokines, and even tryptophan (the amino acid that the neurotransmitters melatonin and serotonin are made from).
The exciting thing is that this may help us with not only mood and stress, but the microbiota-gut-brain axis may one day prove to be helpful for other conditions like autism and Parkinson’s. TWEET: “Our trillions of gut microbes seem to be more closely interconnected with our moods than we used to think. “

MOOD, STRESS, AND YOUR MICROBES
Several studies show that stressed rodents not only have increased stress hormones and stressed behaviors; but, they also have different gut microbes! This has also been studied, to a small extent, in people too. One study showed that moms with high levels of stress hormones during pregnancy had infants with more of the “bad” gut microbes.
But, can it work the other way around? Can changing our gut microbes affect our moods and stress responses?
Studies of rodents that grow up without any gut microbes at all (in a “bacteria-free” environment) respond to stress more than mice with normal gut microbes. Then, when they’re given either a probiotic or gut microbes from non-stressed mice, their stress responses often go back to normal.
“Gut microbiota and probiotics alter behavior and brain neurochemistry.” (Ait-Belgnaoui, et. al., 2012) That’s a pretty powerful statement.

Many animal studies show positive effects on behavior when they get probiotic supplements. For example, after a probiotic, stressed rats had lower levels of both stress hormones and an inflammatory molecule associated with depression (“LPS” – lipopolysaccharide). Human studies show that after a few weeks of taking probiotic foods or supplements, healthy people have reduced stress hormones, feelings of stress, negative thoughts, and sad moods.
One fascinating study showed that when people took probiotics, brain MRI (magnetic resonance imaging) tests showed reduced brain activity for negative and aggressive thoughts!
There is some exciting research on the positive effect that probiotics can have on moods and stress. So, what can you do to nurture your healthy gut microbes?

PREBIOTICS
In Part 1 we talked about the benefits of consuming probiotic-rich food. Once the gut microbes take up residence in our guts, we need to feed them!
Prebiotics are food for gut microbes and, when fermented in the gut, produce specific changes in bacterial composition or activity. They are your friendly gut microbes’ favorite delicacies so they’ll happily grow, and multiply. Prebiotics are foods that contain fiber. Things like fruits, vegetables, nuts, and seeds. Even dark chocolate (preferably with at least 70% cocoa). Foods that are particularly high in prebiotics include jicama, asparagus, avocado, whole grains, and allium vegetables like onions, garlic, leeks, and shallots.
Giving animals prebiotics has been shown to reduce stress hormones and anxiety-related behaviors. People, studies show that taking psychobiotics along with prebiotics can improve both the microbes in our gut, as well as our mood.

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One in 10 Americans now take an antidepressant medication; among women in their 40’s and 50’s, the figure is approximately 1 in 4. That’s roughly 11% of all Americans, over the age of twelve, taking pharmaceuticals for depression or mental health issues, according to the Harvard Medical Journal. Staggering figures, especially since more people are being diagnosed with psychological conditions, than ever before.

Individuals diagnosed with mental health conditions who are currently on prescribed medications, don’t wish to go the pharmaceutical route, or are just considering their options; may wish to consider alternative means of treatment. “Alternative” or natural medicine offers many modalities of holistic healing. Hippocrates states, “The natural healing force within each one of us is the greatest force in getting well.”

Depression, characterized by malcontent feelings, hopelessness, or suicidal thoughts may be a person’s response to stressful events, abuse, hormonal imbalances, biochemical abnormalities, an auto-immune disease, or other health-related causes. Recurrent, constant, or severe depression needs to be properly diagnosed by a professional healthcare provider, so that treatment – whether by traditional or natural means, is appropriately utilized. Lifestyle changes, dietary adjustments, supplementation with herbs & vitamins, behavioral therapies, mindfulness & bodywork all have beneficial effects on depression management.

Lifestyle Management: Building a “toolbox” of effective life skills is imperative to an individual’s total wellness – mind, body & spirit. 1. Process your emotions, don’t bottle them up, 2. Practice self-care/pampering routines, 3. Maintain proper nutrition, 4. Foster community & build a social support system, 5. Find stress relief activities and/or a hobby, 6. Get enough sleep, 7. Learn to increase gratitude & reduce negativity, 8. Engage in a regular spiritual practice, 9. Exercise regularly.

Dietary Adjustments: Food allergies, overly-processed foods, sugar, caffeine, alcohol, and drugs all play a role in an individual’s psychological health. Eating a whole-food, heavily plant-based regime will increase the number of beneficial nutrients consumed; thereby assisting the body to heal itself.

Vitamin/Herb Supplementation: Bio-chemical imbalances, characterized by amino acid and other nutrient deficiencies may cause a variety of mental illnesses. Individuals who wish to take a natural approach can work with a naturopathic doctor to correct many of these imbalances through vitamin, herb, and amino acid supplementation. Although many natural supplements may be beneficial to depression and mental illness, these are some of the most supportive constituents:

Primary: Quality multi-vitamin, Probiotic (20 billion CFU or above), Digestive enzyme, Methylated B-Vitamins (folate, B12, B6, B-Complex), Vitamin D3, Iron (if deficient), Essential fatty acids/Omegas (plant or animal-based), Amino acid complex, Ginkgo Biloba, St. John’s Wort (if well tolerated), Bee pollen/Royal jelly.

Secondary: 5-HTP, GABA, DLPA, SAMe, L-tyrosine, Passionflower, Lemon Balm, Ashwagandha, Curcumin.

Additional Support: Inositol, NADH, Phosphatidylserine, Magnesium, CoQ10, L-glutamine, Vitamin C with bioflavonoids.

Mindfulness: Mindfulness maintains a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment. Mindfulness also involves acceptance, meaning that we don’t judge our thoughts as “negative” or “positive” in any given situation. When an individual practices mindfulness, they tune into the present moment, rather than focus on past events or an anticipated future challenge. Examples of mindfulness techniques: are meditation, biofeedback, EFT (emotional freedom techniques), visualization/guided imagery, positive self-affirmations, and breathing techniques.

Bodywork: Bodywork is a general term for practices involving touch and movement, in both Eastern and Western medicine, where the practitioner or individual may use manual and energetic techniques to promote health and healing. Examples of bodywork may include light aerobic exercise, yoga, acupressure/acupuncture, massage therapy, tai chi, and PMR (progressive muscle relaxation).

Other Alternative Therapies: A few alternative treatment modalities, shown to aid depressed individuals include: music therapy, light therapy, and NST (neuro-structural integrative techniques).

Behavioral Therapies: Some people with moderate to severe depression may also benefit from the inclusion of behavioral therapy, administered by a trained professional. These therapies may include CBT (cognitive behavioral therapy), DBT (dialectical behavior therapy), IPT (interpersonal therapy), and/or FFT (family-focused therapy).

Many cases of depression are well-managed by natural and alternative means. But, more severe cases may also need to include allopathic medicine. Depression and other mental illnesses affect the entire person, therefore treatment must include a comprehensive approach. Disease management needs to encompass feeding the mind, nourishing the body, and caring for the soul.

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L-Theanine

L-Theanine

L-Theanine is an amino acid derived from green tea and has been shown to produce soothing effects. Studies show that taking 250mg of L-Theanine in the afternoon can help you sleep better at night, so if you’re struggling with insomnia or getting tired too early during the day, this supplement could be useful. Additionally, some interesting studies suggest that L-Theanine can reduce stress and anxiety by inhibiting activity in your brain’s main stimulant pathways (the mesolimbic pathway). This means that when you’re under stress or feeling anxious after being out on a busy day at work, taking some L-Theanine may help settle those feelings of panic so they don’t spiral into something truly unpleasant.

One study conducted on rats found that giving them 100mg/kg of body weight daily for 4 weeks resulted in decreased levels of corticosterone—a hormone released by the adrenal glands during times of high stress—which suggests that L-Theanine might also have anti-inflammatory properties! Finally, there has been research linking gut health with depression because a deficiency in certain types of bacteria has been linked to increased levels

Vitamin D

Of all the vitamins and minerals, Vitamin D is one of the most crucial for human health. This essential vitamin plays a role in many functions of the body, including bone growth and maintenance, blood pressure regulation, immune system function, and more.

Vitamin D deficiency can cause a wide range of issues ranging from bone pain or muscle weakness to an increased risk of heart disease or cancer.

The body produces Vitamin D when exposed to sunlight on our skin—but that’s not always possible during winter months when it’s cold outside (or even if you live in an area with minimal sunlight exposure). In addition to sun exposure, some foods naturally contain Vitamin D such as fatty fish like salmon or sardines; however these foods may not be enough to meet your daily needs especially if you don’t eat them very often.

Probiotics

Probiotics are live bacteria that are good for your health. They help with digestion and boost immunity, so they’re something you want to be taking if you want to stay healthy and fight off colds, allergies, and other issues. Some good sources of probiotics include yogurt and kefir (a fermented milk drink).

If you need help getting the right amount of probiotics in your diet, try taking a supplement! It’s important to note that not all supplements are created equal: some brands may have too little or too much bacteria for maximum effect. Look for something that has at least 10 billion CFUs (colony-forming units) per serving; this will ensure proper dosage without needing to take multiple capsules each day.

Ashwagandha

Ashwagandha is a superfood that has been used for centuries to balance hormones, boost energy, and improve sleep. It’s also an adaptogen — a plant-based substance that helps your body adapt to stress. It’s a great supplement if you’re looking for an all-around health boost.

Ashwagandha is known to have immune-boosting properties, which can help quell inflammation in the body. It’s also said to be good for relieving anxiety and depression symptoms as well as promoting healthy sleep patterns so you’ll wake up feeling more refreshed in the morning.

Turmeric

Turmeric is a spice that’s been used in Ayurvedic medicine for thousands of years. It’s especially good at reducing inflammation and boosting your immune system. Although it might not be as well-known as some supplements, turmeric has been shown to have many health benefits including:

• Supporting gut health

• Reducing oxidative damage (free radical damage)

• Improving brain function

Conclusion

If you want to make sure that your body is getting all of the nutrients it needs, then you need to take supplements. There are many different types out there and each one can help with something different. With so many options available today, it can be overwhelming for someone just starting their search for what works best for them. Here’s our list of five supplements that we recommend.

Amy L. Quick, ND, Ph.D. is a Naturopathic Doctor, who holds a Ph.D. in Biblical Naturopathic Sciences and is a Board Certified Licensed Professional Naturopathic Minister and Certified Biblical Health Coach. Amy received her Certified Biblical Health Coach training from Biblical Health Institute and has Doctorate and Ministry degrees from Life Training Institute.

Her Board Certification and training for Faith-Based Clinical Counseling is from the International Institute of Faith-Based Counseling. She also holds Board Certifications with the International Institute of Sclerology and the International Iridology Practitioners Association.

Amy brings integrative nutrition, exercise, wellness lifestyle habits, and biblical mind-body connection to the forefront of healthcare in the United States and the world, she strives to make preventative health training accessible to all who seek to live a life radically abandoned to health and wellness.

Specialties Include: Nutritional Counseling/Analysis, Health, Wellness & Lifestyle Coaching, Stress Management & Faith-Based Counseling, Herbology, Aromatherapy & Energetic Testing, Custom Vitamin & Supplement Plans, Iridology & Sclerology