According to a new study from Ireland, stress can be relieved not only by exercise and meditation, but also by certain types of food.
Apparently, eating certain foods can reduce stress, as can well-known relaxation techniques. These are the findings of researchers at APC Microbiome Ireland, a world-leading SFI research center at University College Cork, Ireland. This refers to fermented foods such as kefir, kimchi, sauerkraut or kombucha. Anyone who cleans them regularly from now on – ideally every day – will soon feel more relaxed and balanced. This relaxing effect is due to the trillions of beneficial bacteria that mediate between the gut and the brain.
How nutrition affects well-being
Over the past decade, a growing body of research has shown that diet has a huge impact on our mental health. For example, recent studies suggest that people Mediterranean coST Put, not only Above average alt But satisfied above average.1 They are also less prone to depression. Almost everyone is affected by stress, especially in industrialized countries. And the stress goes with you Fermented foods According to a study published in the journal Molecular Psychiatry, “eat”.2 And within a month.
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Study in 45 healthy adults
The researchers recruited 45 healthy men and women and divided them into two groups. About half received a four-week specially designed “psychobiotic” diet microorganism Strengthen the intestines. This includes three servings a day
- Sauerkraut
- Kimchi
- Kefir
- Kombucha or comparable fermented food.
On top of that, eight servings of fruits and vegetables include plenty of onions, leeks, cabbage, apples, banana And Oats such as Whole grain products. Also, four portions of legumes per week ended up on the plate. Although participants on the control diet received nutritional advice, they were allowed to eat whatever they wanted.
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Thanks to the right diet, stress is reduced
Interestingly, stress decreased in both groups. 17 percent of the control group reported feeling more rested. Of those who ate psychobiotic foods, twice as many, 32 percent, reported less stress. Also: the quality of sleep is greatly improved. Here again, older studies suggest that the gut microbiome is involved in various sleep processes.3
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Harnessing the gut-brain connection
The psycobiotic diet produced subtle changes in the gut in a short period of time. Still, the researchers observed significant changes in the levels of some key chemicals produced by these gut microbes. Of these, 20 substances are essential for consistent mental health. The gut and brain are not only constantly connected, but also in active exchange. It makes it easier to control important bodily functions like digestion and appetite. It is therefore not surprising that feelings and emotions travel along this axis.
A healthy gut is less stressful
“Our study is one of the first to provide data on the interactions between diet, microbiota, and feelings of stress and mood,” study leader Prof. John Cryan explains in a university statement.5 “This suggests that foods can be used in a targeted way to reduce stress.” In fact, a healthy diet with plenty of fermented foods can protect mental health in the long run and prevent sleep disorders. His tip: “So the next time you’re feeling particularly stressed, you might want to think more carefully about what you want to eat for lunch or dinner.”
Sources
- 1. Ventriglio, A., Sancassiani, F., Contu, MP et al. (2020). The Mediterranean diet and its benefits for health and mental health: a literature review. Epidemiology Mental Health.
- 2. Berding, K., Bastiansen, TF, Moloney, GM et al. (2022). Feed your microbes to cope with stress: A psychobiotic diet affects microbial stability and perceived stress in a healthy older population. Molecular psychiatry.
- 4. Sen, P., Molinero-Perez, A., O’Riordan, CP et al. (2021). Microbiota and sleep: The gut feeling evokes, Science Direct
- 5. University College Cork (2022). Psychobiotic diet can reduce stress, new study (Accessed November 1, 2022)
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