Scientists have discovered that many common ailments can be linked to an unhealthy gut. In fact, research has shown the gut microbiota influences brain chemistry and behavior. People who suffer from abdominal pain, bloating, gas, diarrhea, and constipation commonly suffer from depression and anxiety as well.
The human gut is often called the « second brain » and for a good reason. The gut and the brain are connected via the vagus nerve, the enteric nervous system, and the gut-brain axis. The bacteria in your gut help promote healthy digestive function, more than 75% of your immune system and 90% of your serotonin in the body is located in your gut!
In short, if your gut isn’t healthy, then the rest of you won’t be!
The following recommendations can help you improve your symptoms naturally.
Take a Probiotic :
It can help restore the balance of good bacteria in your gut, and your intestines will be able to repair. Choose one that contains 25-100 billion units per capsules and at least five different bacterial strains. Changes in the gut microbiota could ease feelings of anxiety.
Eat a diet rich in Prebiotic :
Following a healthy diet with fiber-rich foods like fruits, vegetables, roots and tubers (beets, carrots, parsnips, sweet potatoes, radishes, turnips, and rutabaga) feed your beneficial flora.
Upon rising, drink a tall glass of Lemon water :
It will provide you 187% of your daily recommended serving of vitamin C, which plays an essential role in the immune system plus you get to flood your body, which has been fasting overnight, with a ton of nutrients and gets an antioxidant boost.
Prioritize Omega-3s versus Omega-6s :
Your body needs those essential fatty acids but cannot make them naturally. Found in fast food, fries, pork, beef, pastry, cookies and vegetable oils, Omega-6 increase inflammation in the body and are linked to depression.
Found in fish, olive oil, nuts and seeds, Omega-3 are known for reducing inflammation, stimulating hair growth, improving your skin and most importantly, memory and intelligence.
Take a technology vacation 1h before bed :
Taking a break from phones, computers, tablets and video games is important because the screens stimulate the fight or flight response in our body (it is our stress response to a perceived harmful event or attack) and increase the leakiness of the gut linked to anxiety.
Learn how to quiet your inner critic and find peace within. Scientifically proven to increase mental clarity and focus, reduce stress, boost immune function, enhance self-awareness and much more! Even just 5 to 10mn a day has been shown to produce benefits.
There is no doubt that Yoga helps reduce the body’s stress responses, studies show that Yoga improves your overall energy and helps you learn to relax your body and your mind.
Begin by learning which poses and breathing exercises combat anxiety and fatigue, learn the skills to calm yourself. Yoga helps you learn to control the way your body & mind work rather than the other way around.
Increase your exposure to natural light and nature :
It is a natural anti-depressant. Sunlight cues particular areas in the retina and increases the brain’s release of the hormone called serotonin responsible for boosting mood and feeling good. Take a walk outside every day will help you feel calmer.
Detox your digestive tract :
The intestine-brain connection is real, gluten or dairy intolerance can cause depressive-like symptoms, start a detox to discover if you might have some food sensitivity that irritates your gut. One tip to apply straight away is to eat a lighter and early dinner. It will make a huge difference, you will feel way more energized in the morning, and your body will have time to clean some toxins during the night without being overworked to digest a big late dinner.
Have fun, play, see your friends, do social activities :
For those who feel overwhelmed by responsibility, it might be difficult to permit yourself to take a break from a busy schedule but it brings you a lot of benefits, it provides you meaning and purpose it keeps you feeling excited about life. Hobbies offer you challenges, connecting with others brings you social support. Do not neglect this last one! When we are feeling anxious, we tend to want to stay alone and do nothing, push yourself you will only feel better. Tony Robbins once said « If you want to change the emotions, change the motions! »
Thank you for reading my article, and I hope you will use some of it to feel better.