Core point
- New studies show that fermented foods such as yogurt, kimchi and doenjang can help to reduce anxiety and depression by affecting the intestinal bacteria, which in turn affects brain chemistry.
- The researchers found that the fertility of fermented foods can reduce the activity of the amygdala, which is a brain area related to stress and emotions, and reducing inflammation and reducing inflammation.
- Promising, but experts stress that fermented foods should not replace traditional mental health.
Since the intestines and the brain are constantly communicating, eating can have a great influence on your feelings, and vice versa. In recent years research Although it focused on the connection between food -derived probiotics and cognitive performance, a new study has been published. EMBO molecular medicine Probiotic packaging fermented foods have found that anxiety and depression can be alleviated.
This study surveyed the connection between the intestinal bacteria and mental health, and it suggests that certain probiotic strains found in fermented foods can have a positive impact on the symptoms of anxiety and depression by reducing the activities of Amygdala, the tonsil area of the brain that handles fear and emotions. The researchers observed that the mouse, which consumes probiotics from fermented foods, shows lower levels of stress and anxiety compared to not receiving probiotics.
According to the report, the main mechanism of this mood support effect is that the beneficial probiotics in the intestine affect neurotransmitter such as Gamma-amino-boutyric acid (GABA), which greatly controls the mood and stress response. Harold HongMD, New Waters Recovery psychiatrist and medical officer. “It’s important, but it’s important to remember that these discoveries are based on animal models, so more human research is needed to fully understand how fermented foods directly affect people’s mental health.”
If so, do we have to fill the plate with fermented foods? The doctor’s proposal is as follows.
How fermented foods support mental health
Fermented foods introduce beneficial bacteria known as probiotics to the intestines to support mental health to promote balanced microorganisms (collecting microorganisms such as bacteria, mold, viruses and genes). Zishan khanMD, Mindpath Tripleboard Certification Psychiatrist. “There, this beneficial microorganism can improve the integrity of the barrier, control the body’s immune response, and produce a neurotransmitter precursor (a substance that helps to send signals between neurons), and all of them can ultimately affect the function of the brain and mood.”
For accurate mechanisms of tragedy, probiotics reduce C-reactive proteins and improve the production of shortfast fatty acids. This is an important marker for reducing inflammation, given that the research is connected. melancholia and unrest In the increased inflammatory reaction. Therefore, since fermented foods have anti -inflammatory characteristics, hypotheses suggest that more powerful and flexible gastrointestinal tracts can ultimately affect and improve intestinal brain signaling. Meghan Garcia-WEBBMD, the founder of Triple Board certification and weight medicine MD.
The beneficial bacteria of fermented foods also produce compounds that support brain function, allowing the brain to manage stress more easily and control emotions. Michael GenovaMD, ASCENDENT NEW YORK Neurology and Specialist and Best Medical Advisor. As a result, research Regular consumption of these foods can relieve anxiety and depression, lower stress levels and stabilize moods.
In other words, Hong emphasizes that there is fermented food. No ~ Replace treatment, drugs or other mental health. “If someone is experiencing a constant anxiety, depression or mood that interferes with everyday life, you should consult a doctor or mental health professional.”
The intestinal brain axis explained
The intestinal brain axis is a communication highway between the intestinal (gastrointestinal) and the brain (central nervous system), Genovese says. “The two can be connected through nerves, hormones and immune signals, which can affect each other, and if the intestinal microbial cluster is not balanced, it can lead to inflammation and collapse of brain function if it has too much harmful bacteria or sufficiently beneficial bacteria.
In other words, the brain and the intestines keep the continuous feedback loop so that the body can receive the essential nutrients necessary for the body thrive, as explained by Genovese. Scientists are still investigating the exact work of the intestinal brain axis research We suggest incompatibility between the change of intestinal bacteria and mental health.
How to take advantage of the mental health of fermented foods
Not all fermented foods are equal when they support mental health. GenoveSE says, “The key is to choose fermented foods with ‘living active culture’ because low -temperature sterilization products do not provide the same benefits,” Genovese says. He explained that low -temperature sterilization kills a living probiotics that makes this food benefit. Fermented alcoholic drinks such as beer and wine are also No ~ It provides the same probiotics.
Food shopping cheat seats are as follows.
- Yogurt and Ke Pear: Yogurt and Ke Pear are included Lactobacillus and Bifido bacteriaProbiottic strain It is connected GenoveSe said it would add to diets to reduce anxiety and depression symptoms.
- Kimchi and salted cabbage: If you are craving for a dull spices, Khan says Kimchi and salted cabbage Zhang Health Superstar is an intestinal health superstar because it contains lactic acid and free biotick fibers that supply beneficial bacteria.
- Doenjang and Tempe: fermentation Soybean Khan says it is a great help to the diet because it provides brain boosting probiotics and amino acids like MISO and Tempeh.
Some fermented foods can contain high levels of sodium and sugar, which can offset potential health benefits. These two components can interfere with the intestinal microbial cluster and can contribute to the imbalance of inflammation or beneficial bacteria when they are excessively consumed, Khan says.
There are no standardized recommendations for how many fermented foods to eat. Khan said, “The individual reaction may vary depending on the factors such as the total components of the intestinal microorganism and the overall perception, but in general, it always advises patients to gradually integrate fermented foods and observe the personality and effect of individuals, but he can sound semi -intuitively, but excessive consumption of fermented foods can cause digestion inconvenience, including gas and bloating. I added.
To start, Genovese recommends adding fermented foods at least once every day. “You can introduce a yogurt or kefer cup, salted cabbage or kimchi or a small miso soup bowl that is beneficial enough to support intestinal health,” he says.
And match it. “Some people have improved digestion and mood within a few weeks after continuously eating fermented foods, but the larger changes in the intestinal microbial cluster diversity and mental health can take several months.” The key is a long -term adherence because consistent intake is more important than eating a large amount of fermented foods at a time. Will. “
