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Scientists Discover That Glucosamine Benefits the Brain

When people think of glucosamine, they automatically think of joint health; however, new studies indicate there may be more to this supplement. Glucosamine benefits stretch well beyond what this natural compound provides for the health of your joints; recent research has shown that glucosamine can also have a positive effect on a variety of cognitive issues. Here is what you need to know about this compound and how taking a glucosamine supplement may benefit both joint health and cognitive function as you age.

What is Glucosamine?

Glucosamine is a natural sugar compound that is found in high concentrations in joints and in the fluid that surrounds cartilage, the tissues surrounding the joints. The human body relies on glucosamine to build and repair cartilage, the connective tissue that protects the bones by providing the right amount of padding.

Cartilage begins to deteriorate as the body ages just as the natural levels of glucosamine begin to fall over time. This breakdown of cartilage may lead to inflammation and pain. However, taking a glucosamine supplement has been shown to slow down the natural deterioration of cartilage, protecting bones in the process.

Glucosamine Benefits

There is a wide body of research examining the benefits of glucosamine on joint health. Because this compound has been demonstrated to decrease the rate at which cartilage breaks down, the primary use of the supplement has been to soothe minor joint pain in people with osteoarthritis. The joint degeneration associated with this condition can cause great pain for many sufferers. This makes glucosamine an important supplement for many people with osteoarthritis, regardless of whether the pain is located in the knees, hip, spine or elsewhere.

Glucosamine supplementation has also been shown to help to treat certain symptoms associated with rheumatoid arthritis. While there is not a significant reduction in the inflammation associated with this medical issue, glucosamine has been demonstrated to be instrumental in assuaging minor pain related to rheumatoid arthritis.

Because of these widely regarded benefits, it is also not surprising to learn that glucosamine is often used as a way to improve knee mobility after surgery or when rehabilitating from a sports injury.

In addition to joint health concerns, some studies have reported that the use of glucosamine may help to suppress the issues that trigger irritable bowel disease in some individuals. Lastly, glucosamine may also mitigate the body’s immune response in cases of multiple sclerosis.

Glucosamine and Cognitive Health

Until recently, the primary benefits of glucosamine have centered around the treatment of ailments related to joint conditions. However, emerging research has shown how this popular supplement may also provide benefits to the brain and cognitive function.

A study out of the University of Kentucky sheds light on how the brain serves as a major reservoir for glucosamine. The findings indicate that glucosamine is a primary component of brain glycogen. Discovering that brain glycogen is comprised of 25 percebt glucosamine has led researchers to wonder if this supplement could be a powerful tool in the fight against cognitive-related health issues.

In limited studies, there is also evidence that glucosamine is able to easily penetrate the blood-brain barrier. As it penetrates this barrier, the presence of the compound has been shown to potentially have a positive effect on an individual’s ability to complete various cognitive functions, such as boosting spatial memory and improving reaction time.

Because of these findings, some medical professionals hypothesize that glucosamine may be a key component in treating cognitive-related health issues in the future. This offers hope to people suffering from neurological diseases such as epilepsy and dementia.

How to Boost Your Intake of Glucosamine

It is nearly impossible to boost your intake of glucosamine without the use of supplements. This is because there are no natural food sources of this compound; it is primarily found in the shells of shellfish, such as shrimp, lobster and crab. Because this compound is not widely found in food, it is important to seek it out in supplement form if you want to enjoy the many benefits.

There are various forms of glucosamine supplements to choose from. The most common types are glucosamine sulfate, glucosamine hydrochloride and N-acetyl glucosamine. It is important to note that there is not any specific research surrounding the use of N-acetyl glucosamine when it comes to treating joint issues. These types of supplements are not to be used interchangeably, making it important that you are taking the right kind of glucosamine for your specific health needs. While most people take glucosamine supplements as a caplet or tablet, it is also available as an injection.

While the body of research regarding the use of glucosamine is fairly new, it is clear that this supplement shows much promise for a variety of health conditions. It is worth your time to look into how this supplement can provide a host of health benefits as you age, both physically and cognitively.

Study Explores Benefits of Mindfulness for Burnout Syndrome

Jun 02 by Ewcopywriting

In today’s hectic workplace, it is easy to understand how some workers get burned out on the job. While the occasional bout of fatigue or lack of motivation is generally not something to become overly concerned about, the issue of burnout syndrome is something to keep on your radar. A recent study provides insight into the benefits of mindfulness for burnout syndrome, helping to give stressed workers direction for treatment. Here is what you need to know about burnout syndrome, its symptoms and how the art of practicing mindfulness and other tips can help you to stave off this serious health issue.

What is Burnout Syndrome?

Many people throw the term “burned out” around without knowing that burnout syndrome it is a serious mental health issue that impacts workers in many professions. While there are no official clinical diagnosis parameters used to define burnout syndrome, this condition is now widely recognized as a consequential mental wellness concern that can lead to significant health issues.

Dealing with burnout is more than just feeling tired or bored with your job. The syndrome can lead to a host of short-term and long-term health conditions if you are not proactive about treating it.

Risk Factors and Signs of Burnout Syndrome

While no profession is immune from feeling the effects of burnout syndrome, there are certain career paths that are more susceptible to this problem. People who work in naturally high-stress jobs, such as doctors, firefighters and nurses, may experience a higher risk of burnout syndrome than those in less stressful positions.

Although there are a host of small symptoms that accompany burnout, people experiencing this syndrome will generally feel exhausted. This can take the form of physical or emotional exhaustion. A lack of day-to-day energy is another common thread among people suffering from burnout syndrome.

Feeling alienated from work and a general attitude of pessimism surrounding your job may be another symptom that you are at risk of developing burnout syndrome. Once you start feeling emotionally distant from a job you once loved, it is important to consider that you may be facing a serious issue that you need to address.

Lastly, people who are experiencing burnout syndrome begin to show reduced performance on the job. Eventually, this lapse in performance can spill over to your personal life, complicating the issue even further.

Benefits of Mindfulness for Burnout

So where does mindfulness come in when it comes to providing a treatment option for burnout syndrome? To understand the benefits of mindfulness for burnout syndrome, you need to understand more about what mindfulness is and how you can cultivate this state of mind.

Simply defined, “being mindful” means that you are actively in the present, paying attention to what is going on around you and being attentive to your own feelings. Rather than dwelling on the past or thinking about the future, being mindful means that you are living fully in the present.

A recent study out of the Ohio State University is helping researchers to understand how mindfulness can help to prevent and treat burnout syndrome. Participants in the study completed a Mindfulness in Motion (MIM) intervention program lasting for eight weeks. The purpose of the program was to encourage resiliency and reduce stress among healthcare workers.

After completing the program, researchers noted a noticeable decrease in perceived stress and inflammation in the participants. In addition, the participants also reported better sleep habits and a more positive level of work engagement. The results demonstrated that burnout, perceived stress and resilience were all improved up to a full year after the completion of the intervention. This revelation gives credence to the belief that intentional mindfulness can significantly improve the outlook for those at risk of developing burnout syndrome.

Additional Ways to Protect Against Burnout

While practicing mindfulness is a powerful tool in the fight against burnout syndrome, it does not need to be the only tool in your arsenal. Here are additional ways that you can reduce the odds that you become a victim of burnout syndrome.

Improve Sleep Habits

The amount and quality of sleep that you get can have a profound impact on your goal to reduce the risk of burnout syndrome. Most adults should aim to get around eight hours of sleep per night in order to function at optimal levels.

Take Supplements

The use of a targeted supplement has also been shown to reduce the odds of developing burnout syndrome. A supplement containing L-tryptophan, 5-HTP, vitamin B3 and vitamin B6 has been shown to be the ideal combination to support the healthy serotonin levels needed to combat burnout syndrome.

Practice Self-Care

You should never be too busy to practice self-care. Whether it be taking a long nap, spending a day at the spa or hanging out with friends, doing what makes you happy can go a long way in helping you to avoid burnout syndrome.

Move Your Body

There is no doubt that exercise delivers a wide array of health benefits, including the mental boost needed to reduce stress and burnout. You should aim to get at least 30 minutes of moderate-intensity exercise five days per week.

Do not let your job control your mental and emotional health. Understanding burnout syndrome and how you can avoid it is one of the best things that you can do for your overall wellness.

Omega-3 for Kids: Why You Should Boost Your Child’s Intake

May 27 by Ewcopywriting

The therapeutic properties of omega-3s can help in the treatment of many short-term ailments while also providing protection against long-term health conditions. But omega-3 fatty acids are not just beneficial for adults; research has proven that there is no shortage of health benefits of omega-3 for kids. This important fatty acid can produce a profound effect on children’s short-term and long-term health.

Here is what you need to know about omega-3 fatty acids, how they can boost your child’s health and wellness in a variety of ways and how you can ensure that your child is getting sufficient amounts of this nutrient.

What Are Omega-3 Fatty Acids?

If you have spent any time researching vitamins and minerals, you have likely run across studies documenting the many benefits of omega-3 fatty acids. But what are omega-3s exactly? These fatty acids are vital to many health functions, most specifically fetal development, immunity strength, heart health and brain function.

Because your body does not produce these fatty acids on its own, they are considered essential. This means that you need to be proactive about getting them from food and other supplements.

There are three primary types of omega-3 fatty acids. You can find alpha-linolenic acid (ALA) in plant foods, including some vegetables, nuts, seeds and vegetable oils. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in fatty fish such as tuna and salmon. Many people also choose to obtain their EPA and DHA from supplements.

Omega-3 for Kids Benefits

Although the generous health benefits of omega-3s is well-documented, it has been more recently that the advantages of this fatty acid for the growing bodies of children has come into light. These benefits include both physical health advantages and an improvement of mental wellness. Here are some of the most compelling reasons to incorporate omega-3 fatty acids into your child’s diet.

Protects Against Asthma

A study out of the UK shed light on how the intentional intake of more omega-3 fatty acids can offer protection against asthma. The intake of these acids provides a preventative measure in the development of asthma in children.

Boosts Brain Health

What parent does not want to boost their child’s brain function? Kids who regularly eat fatty fish or take an omega-3 supplement have been shown to score higher on intelligence quotient (IQ) tests. In addition, multiple studies have demonstrated that omega-3 supplements may decrease the symptoms of attention deficit hyperactivity disorder (ADHD).

Encourages Healthy Sleep Patterns

One of the reasons that children enjoy better mental health and brain function due to the intake of omega-3s is because this fatty acid also encourages healthy sleep patterns. The studies show that regular intake of omega-3s reduces sleep disturbances, supporting healthy sleep patterns.

Lowers Cholesterol Levels

Supplementing with essential fatty acids has been shown to offer protection to kids with unhealthy cholesterol levels. The protection is vital because it helps to guard against the development of heart disease later down the road. The intake of this nutrient provides this protection by increasing the level of healthy omega-3 fatty acids in the bloodstream. The research showed that an omega-3 supplement has the potential of changing the lipid profile of a child’s bloodstream, lowering their risk of heart disease later in life.

How to Incorporate More Omega-3s into Your Child’s Diet

While you may have to work a little harder to incorporate omega-3s into your child’s diet when compared with more accessible nutrients, it is still within reach if you are diligent about this practice. The amount of omega-3s needed to see optimal benefits largely depends on the age and size of your child. Your healthcare provider will be a good resource when determining the dosage goal that is appropriate for your child.

Start with looking at ways to incorporate the omega-3s through food. The gold standard for omega-3s is cold-water fatty fish such as salmon, tuna, mackerel and sardines. Other good food choices include nuts, seeds and plant oils. Walnuts, chia seeds, flax and canola oil are some of the most accessible foods for children.

Fortunately, many of today’s most kid-friendly foods are also fortified with omega-3s, making it even easier for your child to hit the recommended intake for optimal health. It is a good idea to get in the habit of reading labels to find foods that are high in this fatty acid.

Supplements also provide an extra layer of insurance for your omega-3 needs. There are a number of omega-3 supplements designed with a child’s growing body in mind, giving you the assurance that your child will not be deficient in this crucial building block for good health.

As more evidence pours in, it becomes even more obvious that kids can benefit from omega-3 fatty acids. Health-savvy parents would be wise to consider using these fatty acids as a means to supporting optimal health and wellness for their children.

Vitamin D2 and Vitamin D3: What’s the Difference?

May 18 by Ewcopywriting

While it’s known that vitamin D is essential for health, there are important differences between vitamin D2 and vitamin D3. Being aware of these differences is of utmost importance when seeking to improve your health.

What is Vitamin D?

Primarily, vitamin D is a nutrient that helps cells in the body absorb other nutrients. This makes vitamin D an essential nutrient for your continued health, but particularly in helping to maintain strong bone density. That’s because bone strength and growth relies upon calcium for nourishment, but bones can’t absorb calcium directly. When your body has a sufficient supply of vitamin D, this nutrient serves as a bridge that allows the bones to absorb calcium efficiently.

Additionally, vitamin D is a neuroprotective agent that acts as both an antioxidant and an anti-inflammatory agent. This means a sufficient supply of vitamin D will help promote optimal brain cell activity, ensure muscle health and support a strong immune system. The nerves throughout your body also need vitamin D to successfully carry messages to your brain from various parts of the body.

During an infant’s first year of birth, only 10 mcg of vitamin D is needed daily, but that vitamin D requirement rises to 15 mcg after those first 12 months. This requirement remains consistent until individuals reach 71 years of age, at which time 20 mcg of vitamin D daily is recommended throughout the rest of their lives. This can be a challenge in that the best source of vitamin D is sunlight, yet unprotected exposure to the sun raises the risks for skin cancer. Fortunately, there are other available sources of vitamin D, which we will discuss momentarily.

How Do Vitamin D2 and Vitamin D3 Differ?

Vitamin D exists in multiple forms, two of the most common being vitamin D2 and vitamin D3. Before you see out additional sources of vitamin D, it’s important to understand how D2 and D3 differ. These two types of vitamin D have different molecular compositions and they’re derived from different sources.

Vitamin D2 is also called D2 ergocalciferol, while vitamin D3 is known as D3 cholecalciferol. Vitamin D2 is primarily obtained from plant-based foods, while vitamin D3 can be found in meats and other animal-based foods. Even though the nutrients are derived from different sources, they are similar in most ways and researchers have found that both D2 ergocalciferol and D3 cholecalciferol raise the vitamin D levels in the body.

Although both forms of vitamin D can be helpful, vitamin D3 cholecalciferol seems to have a more significant effect on the body. This particular nutrient produces higher levels of vitamin D in the body, and the effects are longer lasting than those resulting from D2 ergocalciferol. In a recent study, researchers found that increasing intake of vitamin D3 in subjects over a five week period had a more profound effect on vitamin D levels within the body than increasing vitamin D2 intake by the same ratio over the same period of time.

Researchers hope to undertake more studies to determine how the two different forms of the vitamin affect overall health. They also want to examine whether or not D2 ergocalciferol and D3 cholecalciferol produce health differences based on age, gender or other differentiating factors. In the meantime, alternative sources of these nutrients can help anyone increase their vitamin D levels without risking excessive sun exposure.

What Are Some Natural Ways to Increase Vitamin D in Your Body?

Besides sun exposure, there are a few reliable ways to increase your body’s vitamin D levels.

Take a Dietary Supplement

You can boost your vitamin D levels with a high quality supplement, such as Vitachron Female or Vitachron Male. These high-quality supplements provide the body with additional D3 cholecalciferol for longer lasting effects. While recent research has linked vitamin D to better sleep, you’ll better enjoy its effects when you take vitamin D in the morning or early part of the day. This is when the body is more efficient in absorbing the nutrient. Additionally, you’ll be less likely to forget your dose if you take it along with with a healthy breakfast.

Include Sources of D3 Cholecalciferol in Your Diet

Typically, seafood is the best food source of D3 cholecalciferol. For example, a single tablespoon of cod liver oil contains up to 170 percent of the daily recommended value for this nutrient. A three-ounce serving of rainbow trout contains 81 percent of the vitamin D you need daily, while a similar serving of salmon contains 71 percent of the recommended daily value. Two sardines and one egg each contain 6 percent of the recommended value, while three ounces of beef liver or tuna contain 5 percent of the recommended daily dose of this nutrient.

Include Sources of D2 Ergocalciferol in Your Diet

You can increase your intake of vitamin D2 by consuming more plant milk, such as milk derived from almonds, oats and soy. Additionally, you can drink orange juice to get more of this form of the nutrient. Fortified cereals also contain higher amounts of vitamin D in this form, so eating a hearty breakfast will help you boost your vitamin D levels each day. Mushrooms and yeast are more good sources of vitamin D, since they require sunshine to grow.

Eat More Dairy

In general, dairy products are also excellent sources of vitamin D. This is especially true with products that are made with fortified milk, such as yogurt and pudding. You can also eat cheeses and eggnog, which provide good amounts of vitamin D as a result of the milk used to manufacture them.

If you’re concerned that you’re not getting enough vitamin D, you should consult your doctor. A simple blood test can determine whether you should start taking a vitamin D supplement or increase your intake of certain foods. Before making any dietary changes, it’s a good idea to consult your doctor to avoid any adverse reactions that may otherwise occur.

Food Cravings and Nutrition: Craving Certain Foods May Point to Nutrient Deficiency

May 12 by Ewcopywriting

A food craving is a strong desire for a specific kind of food that can persist even when one may not even be hungry. Research indicates a possible link between food cravings and nutrition, suggesting that the body could utilize food cravings to make up for vital nutritional deficiencies.

Are Food Cravings and Nutrition Linked?

Food cravings usually originate in one of two different ways. A food craving that originates in the brain leads to a desire for a sugary or otherwise unhealthy or “off-limits” food. The second type of craving revolves around a type of food that may contain nutrients the body is lacking.

Food cravings can be complicated. An example of this is the common desire for chocolate. At first glance, it may seem this craving originates in the brain and is only a desire for a sweet treat. However, because chocolate contains the mineral magnesium, your craving may actually originate in a need for more of that nutritional compound. If this is the case, a healthier choice would be to satisfy your craving by eating nuts or seeds that are rich in magnesium.

Since food cravings and nutrition seem to be linked in many cases, giving into a craving can help you meet a specific nutritional need. By indulging, you can make up for deficiencies that you may not realize exist.

Another example of the possible link between food cravings and nutrition is instances in which people experience strong cravings for meat and cheese. As those foods are high in iron and calcium, the body may be using those cravings to help compensate for a deficiency in those nutrients.

Aside from cravings for regular foods, there is a condition called pica in which people experience a craving for a non-edible substance, such as soil or laundry detergent. While researchers still don’t know what causes this condition, it is known that it mostly affects pregnant women and children. Scientists suspect that nutritional deficiencies do play a part in the cravings experienced by people with pica, but the exact reason for the bizarre nature of the cravings associated with pica hasn’t been identified. Researchers are especially perplexed because, in studies where vitamin supplements ensured women experienced no deficiencies, their cravings still persisted.

Food Cravings and Nutrition: No Clear-Cut Answer

Food cravings can be tricky in that it is often necessary to determine whether the craving is the result of a genuine deficiency, or simply a desire for a particular taste sensation. Take salty foods for example: While some people do get cravings for salty foods because they have a sodium deficiency, it’s much more common for people to crave salty foods because they just happen to like those types of snacks. The key? Try to determine why you’re having the craving before giving in. Since too much sodium can increase your risks for cardiovascular problems, you should be wary about giving into this type of craving.

Cravings that aren’t prompted by nutrient deficiencies are much more common, particularly among pregnant women. This is evident in the fact that pregnant women often crave foods with little to no nutritional value, for instance foods that are high in sugar, trans-fat, carbs and starch. In fact, cravings for foods high in sugar, trans-fat, carbs and starch are the most common types of cravings in general.

When cravings are prompted simply by an urge to eat unhealthy foods, switching to a healthier diet can help control those cravings. This was proven by one study that followed participants who were restricted to a low-carb diet. As the subjects adjusted to the low-carb diet, they experienced fewer food cravings.

Ensure You’re Getting the Vitamins and Nutrients You Need

When you do have a craving for an unhealthy food, you can fulfill that craving with healthy alternatives. If you feel satisfied after eating a healthier food with similar nutrients, you’ll know that the craving was brought on by a nutritional deficiency. If you still feel the craving after eating an alternative, this indicates an unhealthy craving that you should try to ignore in the future. Here are a few common cravings and their alternatives.

Sugar Cravings

When it comes to potentially unhealthy cravings, a yearning for sugary foods tops the list. If you often find yourself seeking out sweet treats, you could be deficient in one or more nutrients. A specific craving for chocolate can indicate that you are low on magnesium. A healthier way to get this vital mineral would be by consuming nuts, seeds and fruits like bananas, kiwi fruit, papaya, watermelon and apples. If you find yourself craving sweets in general, you may be low on chromium, carbon, phosphorus, sulfur or tryptophan. In this case, adding to your diet more veggies like cabbage, cauliflower and spinach, dairy products like eggs and cheese and lean meats like chicken will go a long way towards balancing out any deficiencies.

Meat Cravings

In addition to protein, a deficiency that vegans and vegetarians commonly face is that of iron. This is also a nutritional deficiency that women experience in their pre-menopausal ages. While there is non-heme iron in plant-based foods, your body has greater difficulty in processing this form of the nutrient. You can give your body more heme iron without deviating from your diet by eating legumes, beans, nuts and dried fruits.

Leafy Greens or Seafood Cravings

In addition to leafy greens and seafood, you may also crave cereal, eggs, poultry or dairy products. These cravings can arise as a result of a deficiency of B vitamins. If you’re binge eating as the result of stress or depression, it’s especially likely that you’re suffering from a deficiency of vitamins B1, B5, B6, B9 or B12. Some medications can result in B vitamin deficiencies, so you should consult your doctor if this is a concern.

Carbs

If you’re craving pasta, bread or other carbs, you likely have a nitrogen deficiency. To make up for that deficiency without eating unhealthy carbs, eat more red meat or fatty fish. Alternatively, you can meet this need by eating nuts, beans or chia seeds.

Salty Cravings

While a sodium deficiency is rare, craving salty foods may also be the result of chloride or silicon deficiencies. In that case, you should eat more fatty fish and seeds. You can also get what you need from nuts — especially cashews.

Avoid Deficiencies With a Comprehensive Supplement

If you don’t think you can separate healthy cravings from unhealthy cravings, the best thing to do is to reduce the likelihood of experiencing them altogether. You can do this by taking a daily supplement that meets the specific dietary needs for your gender. Vitachron Male and Vitachron Female are examples of high-quality vitamins that can help you maintain proper nutrient levels for a healthy body and mind.

Prebiotics Help Reduce Anxiety When Taken Daily, Says New Study

May 10 by Ewcopywriting

Prebiotics are insoluble fibers that, when ingested, help to nourish the beneficial bacteria in the gut. New evidence suggests that when consumed daily, prebiotics help reduce anxiety and boost overall mental health. Find out how you can help your gut microbiome by incorporating more prebiotics into your diet.

What’s the Difference Between Prebiotics and Probiotics?

While certain bacteria are harmful to your health, there are also strands of bacteria that are beneficial to your health. These helpful types of bacteria thrive in the intestines, and they form a community known as the gut microbiome. The helpful bacteria that exists in the foods we eat are called probiotics. By eating a broader range of natural foods that contain probiotics, you help to increase the population of helpful bacteria in your gut. A more diverse selection of probiotics in your gut helps to manage weight, boost the immune system and regulate many other biological functions throughout the body.

However, the “‘friendly” bacteria in your gut need nutrition to thrive and grow just like any other type of living organisms, and this is where prebiotics come in. Some of the plant-based foods we eat also contain certain types of fiber and other natural compounds that the human body can’t digest, which are known as prebiotics. Fortunately, the bacteria in your gut needs these compounds to survive.

Eating foods rich in prebiotic compounds will help grow the population of probiotics in your gut by giving them the sustenance they need to grow and multiply. In this way, probiotics and prebiotics form a process that’s beneficial to gut health and other aspects of your overall health. It also means that failing to eat enough foods that are rich in prebiotics can adversely affect your health by reducing the diverse range of probiotics in your gut.

How Can Prebiotics Help Reduce Anxiety?

The relationship between prebiotics and probiotics is important to understand in terms of mental health due to the recent findings in anxiety research. Even before the latest evidence was uncovered, researchers found that probiotics affect the brain’s ability to regulate mood. Additionally, probiotics are responsible for helping to manage stress before it has an opportunity to affect physical and emotional health. While it’s more commonly known that insufficient probiotics in the diet can lead to digestive disorders, including irritable bowel syndrome, it has also been found to increase the chances of developing depression, Alzheimer’s disease and other types of mental and emotional health problems.

Newer research has focused on how prebiotics help reduce anxiety when they are included as a consistent part of one’s diet. A recent study, conducted at the UK’s University of Surrey, focused on how prebiotic-rich foods affected a group of 64 healthy women between the ages of 18 and 25.

In the study, the group of women was divided in half with 32 receiving a daily prebiotic supplement. The women in the other group were given a placebo. Emotional health status among the women was evaluated by administering questionnaires to the subjects in both groups. The surveys inquired about mood changes, feelings of anxiety and sleep difficulties. The participants were also required to provide fecal samples to help researchers determine the health of each woman’s gut microbiome.

After 28 days, researchers found that the women taking the prebiotic supplements exhibited better gut health and reduced levels of anxiety. The women in the other group exhibited no changes in gut health or emotional health.

Dr. Kathrin Cohen Kadosh, who headed up the research project, concluded that the findings provided hope for improving both gut health and emotional health. She said that adding a prebiotic supplement to one’s daily routine could strengthen gut health, while also improving mental health. There’s also hope that this discovery may lead to new treatments for emotional and cognitive health problems in the future.

How Can You Add More Prebiotics to Your Diet?

There are a two primary ways to ensure you are getting sufficient amounts of beneficial prebiotics in your daily diet.

Take a Daily Supplement

You can directly introduce more prebiotics and probiotics into your gut by taking a high-quality daily supplement. Be sure to look for a supplement that contains a healthy supply of both probiotics and prebiotics, such as Florachron. This will ensure that you’re receiving all of the nutrients your gut needs to thrive and support your overall health.

Eat More Prebiotic-Rich Foods

Essentially, look to incorporate prebiotic foods that have high amounts of natural fiber and natural carbohydrates. The body converts the fiber and carbs into butyrate, which is a short-chain fatty acid. Butyrate is used by the bacteria in the gut for nourishment.

The best foods to eat for their prebiotic content are:

legumes and beans
peas
bananas
berries
asparagus
garlic, leeks and onions

Probiotics and prebiotics are not found in the same foods, making it important to develop a diet that includes a broad range of foods. For probiotics, you’ll need to eat more fermented foods, such as plain yogurt, sauerkraut, kimchi and unpasteurized pickles. Any fermented food you eat should be unpasteurized since the pasteurization process kills the beneficial bacteria in the food.

While research into the gut microbiome’s affects on mental health continues, we already know that a diverse gut microbiome positively impacts cognitive functioning, mood and emotional health. By taking steps to create a more diverse population of bacteria in your gut, you can improve many different aspects of your health, including alleviating anxiety and stress.