Stress & Relaxation

Whole Body Vibration Benefits the Microbiome and More

While you may not be familiar with whole body vibration, or WBV, it’s a practice that has been around for several decades. New research has found that whole body vibration benefits include a reduction in inflammation, while it also promotes a healthier gut microbiome.

What is Whole Body Vibration?

Initially introduced in the early 1990s, whole body vibration is a form of passive exercise that involves using vibrations to send waves of energy through the entire body. The process involves standing, sitting or lying on a platform and enduring a series of vibrations. The vibrating energy causes your muscles to contract and expand repeatedly throughout the process, helping to grow and tone muscle mass. Daily 15 minute sessions may promote weight loss, improve blood flow and decrease the production of stress hormones.

In one recent study, subjects were divided into two groups, and each group had their oxygen intake and energy usage measured during physical activity. The subjects in the first group were subjected to WBV treatments before the trial, while the second group did not participate in WBV activities.

The researchers found that those subjects who received the whole body vibrations experienced over 22 percent greater oxygen intake and 20 percent greater energy usage. This indicates that the use of WBV along with a regular exercise routine may promote greater weight loss.

Additional research has found that whole body vibration benefits also include reversing conditions such as fatty liver disease and glucose intolerance. It has also been found to be effective in alleviating back pain, reducing bone loss and improving muscle coordination in senior adults. As more studies are conducted, there’s hope that WBV treatments will be effective in promoting better health in other ways.

New Research Pinpoints Whole Body Vibration Benefits

A recent study at Augusta University in Georgia focused on discovering why and how WBV treatments improve metabolic health, after discovering the positive effects it exhibited for type 2 diabetics. The research project involved studying mice with leptin deficiencies, since this abnormality raises the risk for obesity and insulin resistance. Obesity and insulin resistance both increase the risk of type 2 diabetes, so the researchers sought out test mice that exhibited these characteristics.

The study involved examining the microphages in the mice, which are cells in the immune system that are associated with the gut microbiome and general body inflammation. The mice were separated into a control group and a test group, with the mice in the test group receiving daily WBV treatments for a period of four weeks. At the end of the four weeks, each of the mice was evaluated by taking body fat and stool samples for analysis.

One of the findings involved an increased diversity in the gut microbiome, which helped reduce inflammation. In particular, the presence of alistipes, a type of bacteria that promotes the production of short-chain fatty acids in the body, was increased. These short-chain fatty acids are able to attack inflammation and reduce its presence wherever it occurs in the body. This bacteria is also responsible for helping the body extract butyrate from daily fiber, which helps reduce the dangers of a high-fat diet.

Whole body vibration helped to combat inflammation in the mice in another way; by increasing the presence of M2 macrophages. These immune cells are tasked with increasing the anti-inflammatory cytokines, and as a result, new inflammation is suppressed. The researchers found that shorter WBV sessions that were combined with alistipes supplements also helped improve metabolic health. Although they admit that more research is needed in this area, they feel hopeful that regular WBV treatment can help people reach and maintain more optimal metabolic health.

How Can You Protect Your Gut Microbiome?

Eat a Diverse Plant-Based Diet

Most of your meals should be comprised of plant-based foods, such as vegetables, fruits, seeds and nuts. You should also try to pick a variety of foods by choosing fruits and veggies with a broad range of colors. This will ensure you get a good sampling of vitamins, while also exposing your gut microbiome to a more diverse selection of helpful microbes.

Eat High-Fiber Foods

Some foods that are high in fiber include onions and similar foods, such as leeks and garlic. Artichokes are also high-fiber foods. Eating more of these types of veggies will help, because it takes longer for the body to digest natural fiber. As a result, the prebiotics in the fiber will be absorbed into the gut microbiome, where they nourish the bacteria already thriving there.

Fast Without Snacking

When you fast for several hours without snacking or drinking, you’ll be giving your gut microbiome an opportunity to rest. This will give that community of microbes an opportunity to do other work in your body, such as boosting immunity, so you’ll feel healthier. Additionally, weight gain is reduced overall by periods of fasting.

Take a Daily Probiotic/Prebiotic Supplement

There are high-quality supplements on the market that provide the body with a supply of both probiotics and prebiotics. Probiotic supplements supply “friendly” bacteria to the gut, and help promote a healthy and diverse gut microbiome. Once ingested, prebiotics are used by the gut microbiome to fortify the existing microbes in the body. This helps the gut microbiome function better and grow more diverse. Prebiotics can also boost colon health and improve digestive functions.

Spend More Time Outdoors

Improving the diversity of your gut bacteria will help you maintain better overall health, but eating more plant-based foods isn’t the only method. You can also expose your gut microbiome to more bacteria by spending more time outdoors, especially when you spend that time away from the city. Go to a favorite park or drive out to the country for the day. As you relax in nature, you’ll breathe in bacteria that your gut can use to manage your health.

Work-family Conflict Affects Women More Than Men

Sep 25 by Ewcopywriting

We all know that stress can affect physical health in a number of ways, partially because it weakens the immune system. Studies have also found that stress influences cardiovascular health, increasing the risk of suffering from a heart attack or stroke. In a recent study, it was found that the stress caused by trying to balance work and family, or work-family conflict affects women more than men, contributing to this risk. This may be one reason women face a greater risk overall of suffering from a cardiovascular event.

Cardiovascular Disease Risk Factors

Diseases that affect the heart and blood vessels all fall under the broader term of cardiovascular disease, and many of those conditions are caused by atherosclerosis. Atherosclerosis is a condition resulting from plaque accumulation on the walls of the arteries, which causes blood flow to become inhibited. Since blood flows more slowly, clots can form that block blood from passing through the arteries and reaching the brain, heart and other vital organs, boosting the probability that a stroke or heart attack will occur.

There are certain factors that can increase your risk for developing cardiovascular disease, which are listed below.

Age

As we get older, the heart grows weaker and the arteries constrict or grow more narrow.

Gender

Early in life, men face a greater risk. However, as women get older and experience menopause, their risks increase significantly.

Heredity

A family history of heart disease increases risks for developing it later in life.

Smoking

Nicotine causes your blood vessels to narrow, while cigarette smoke also weakens the blood vessel walls from the inside.

Poor Diet

Fat, sugar, cholesterol and salt all contribute to the buildup of plaque in the blood vessels.

Poor Health

Other conditions that raise your risks include obesity, type 2 diabetes, hypertension and stress.

Most people may suspect that they suffer from cardiovascular disease because the symptoms are not difficult to recognize. Primarily, symptoms include chest pains, including tightness and general discomfort in the chest. These episodes are typically accompanied by shortness of breath or labored breath. It’s common for the blood vessels in the legs and arms to become constricted and weakened as well. When this occurs, you’ll feel numbness, weakness or pain in your limbs. The limbs may also feel cold. Pain may also be felt in the jaw, throat, neck, back or upper abdomen.

How Does Work-Family Conflict Stress Affect Cardiovascular Health?

Recent research examining how work-family conflict affects women has found that stress, which is a significant risk factor for cardiovascular disease, is greater for women who struggle to maintain a balance between work and family life. The researchers looked over 27 studies to find a correlation between work-related stress and a higher risk of developing certain cardiovascular diseases. In particular, work-related stress was associated with a higher risk for experiencing stroke and coronary heart disease.

Taking it a step further, a newer study looked specifically at how trying to establish a proper work-family balance affected stress and cardiovascular risks. They looked at several lifestyle factors to help them gain an accurate understanding of these correlations, including diet, blood pressure and physical activity. The study sought to identify how stress caused by both work and by family pressure affected stress and health.

The Brazilian study examined a group of 11,000 subjects, ranging in ages from 35 through 74. Education and work backgrounds varied among the subjects, although women made up a higher portion of the individuals in the group. In addition to recording blood pressure and cardiovascular health, subjects were asked to complete surveys that examined how their jobs and family lives affected one another.

More women than men reported that their work lives interfered with their family lives, while both genders reported similar interference of their family lives on their work lives. It was also found that, when looking solely at job stress in general, the levels were fairly equal between the two sexes. Researchers believe the disparities noted are due to the fact that women may feel a greater need to try to maintain their traditional role in the home as they pursue careers. The way that work-family conflict affects women creates greater levels of stress than in men, who may not ordinarily face that same situation.

How Can You Protect Your Cardiovascular Health?

Ditch the Empty Calories

One of the first things you should do to protect cardiovascular health is to get rid of foods that don’t contribute to good heart health. Primarily, this means throwing out items that are high in calories and low in nutritional value. Soda pop, baked goods and sugary cereals top that list.

Take a Supplement

You can also add a dietary supplement to your routine that promotes better heart health. For example, Cardiochron contains vitamins, nutrients and antioxidants that specifically support healthier cardiovascular functioning. It also helps your body fight free radicals while ensuring that your cellular health is better protected.

Snack Smart Throughout Your Day

Rather than eating three big meals every day, it’s important to eat wisely. It’s best to start off with a moderate breakfast that includes good natural sources of protein and fiber. An omelet that’s prepared with fresh veggies is one suggestion. For the remainder of the day, choose healthy snacks to munch on periodically, such as almonds, carrot sticks and cheese. This will help you eat less at dinner.

Get More Exercise

The minimum requirement for physical activity is 30 minutes of moderate- to high-intensity exercise every day. However, you should try to get more physical activity than that each day. You can choose the parking space that’s furthest from the entrance, take the stairs instead of the elevator or ride a bicycle to run errands to increase the amount of exercise you do.

Sleep Better Every Night

Finally, don’t underestimate the importance of sleep. This is a restful period for the body, but it also gives your brain and body time to recover. You should put away electronic devices at least one hour before bed and use that time to engage in relaxing activities. You can read, meditate or listen to music. When it is time for bed, be sure your room is cool and relaxing. You may have to buy new bedding that’s more comfortable or wear earplugs and a sleep mask to sleep more soundly.

Mitochondria: The Missing Link Between Stress and Anxiety?

Jun 24 by Ewcopywriting

In recent years, there has been a slew of new findings that demonstrate the link between mitochondrial function and stress and anxiety. Understanding the scientific tenets of mental health issues and learning more about mitochondrial function can help you to understand how boosting the health of your mitochondria may help reduce the risk of developing a serious anxiety disorder.

Understanding the Complexities of Anxiety

It is normal to experience anxiety at various times of your life. While a certain level of anxiety is healthy, it can quickly spiral into a serious medical disorder. It can often be challenging to distinguish between typical feelings of anxiety and an anxiety disorder that can become debilitating if not treated correctly.

Healthy anxiety is often the result of an acute event or worrisome trigger. However, severe anxiety is defined as anxious feelings that are vastly out of proportion to a normal stressor. When the level of anxiety does not match the event triggering it, you may be dealing with a mental health issue which may be diagnosed as a serious problem that necessitates medical intervention.

Common Symptoms and Causes of Anxiety

Severe anxiety can present itself in a variety of ways. Some of the most common symptoms include increased blood pressure, nausea, rapid heart rate and the inability to participate in everyday life functions. Those individuals with generalized anxiety disorder may also have difficulties sleeping and concentrating on tasks.

It can be difficult to pinpoint the exact causes anxiety. It is also possible for numerous factors to work together to lead to anxiety disorder. Individuals with anxiety often have a genetic disposition to developing the disorder. Environmental stressors, such as work issues and family problems, may also cause an anxiety disorder to develop. Other causes include medical factors, problems with brain chemistry and withdrawals from addictive substances. If anxiety is negatively affecting your life, it is important that you seek the help of a trained medical professional to address the issue.

What are Mitochondria and Why Are They Essential?

In order to fully understand the relationship between anxiety and mitochondrial function, you need to know more about mitochondria and their function in relation to overall health. Known as the cells’ powerhouses, the primary function of the mitochondria is to turn food into energy that the cells can harness and use. In addition to providing crucial energy, mitochondria also decide when old and malfunctioning cells should be destroyed. Mitochondria also absorb calcium ions and release them to the body when needed.

Your cells’ mitochondria will gradually start to deteriorate as you age. Malfunctioning mitochondria have been demonstrated to be contributing factors to a variety of health issues, including diabetes, heart disease, Alzheimer’s disease and Parkinson’s disease. Mitochondria that are not functioning at optimal levels may also cause extreme fatigue and muscle weakness.

Are Stress and Anxiety Linked to Mitochondrial Function?

A recent study has found that the cells’ mitochondria may also affect an individual’s risk of developing anxiety as well as susceptibility to stress. In the study, two strains of mice — one of which was genetically more resilient to stress and another that was less resilient — were subjected to stressful stimuli for ten days.

At the end of the study, noticeable changes in protein levels and gene expression were observed in both groups of mice in the BNST (bed nucleus of the stria terminalis), a portion of the brain linked to stress-related mental health conditions. Specifically, in the strain of mice who were more susceptible to stress, certain genes were expressed at lower levels, while in the stress-resistant mice, those same genes were expressed at higher levels. The genes in question happened to be intrinsically linked to mitochondrial function.

Another human study examined 21 participants who suffered from panic disorder. Researchers triggered panic attacks in the participants, drawing blood prior to the panic attack, one hour after the panic attack and 24 hours later. Upon examining gene expression in each of the blood samples, they noted mitochondria-associated changes similar to the mice who were susceptible to stress; namely, a reduction in the level of certain mitochondrial genes.

This suggests that a lower expression of these important mitochondrial genes just may be one of the biological mechanisms behind stress-related anxiety.

How You Can Support Mitochondrial Health

Whether or not you currently experience a higher susceptibility to stress or anxiety symptoms, the good news is that there are a number of ways that you can boost overall mitochondrial health.

Get Moving

Like most health issues, a regular exercise routine can go a long way in helping you to support optimal body function. Physical activity is an exceptional way to boost mitochondrial biogenesis in muscles as they grow older. This will help to mitigate the risks of age-related decline in the mitochondria, improving overall muscle health and function.

Rest and Relaxation

Getting adequate rest assists the brain in keeping mitochondrial functioning at optimal levels by ridding toxic by-products that may prove harmful to the cells. In addition, being mindful about practicing relaxation techniques, such as yoga, meditation and breathing exercises, will also help to improve mitochondrial health.

Calorie Restriction

Medical care providers have found the most success in enhancing the longevity of mitochondria through the process of caloric restriction. Fasting diets trigger the mitochondria to adapt in ways that encourage healthy mitochondrial function on many levels.

Soak Up the Sun

Although you want to take care to protect yourself from the sun’s harmful UV rays, a healthy amount of vitamin D will support the mitochondrial oxidative capacity in the body’s muscles.

Nourish the Body

There are also a host of nutrients that may encourage superior mitochondrial function by enhancing the cellular antioxidant defenses and guarding against oxidation. Nutrients that support healthy mitochondria include the family of B vitamins, creatine and various minerals and polyphenols.

Supplements Targeting Mitochondrial Function

In addition to the above lifestyle changes, there are also supplements that you can take to support healthy mitochondrial function. Supplements like Mitochron supply the mitochondria with crucial enzymes and vitamins that help to guard against burnout while also protecting against cellular oxidative damage.

While the exact connection between mitochondrial health, stress and anxiety is still unclear, understanding what research has already demonstrated can go a long way in helping you to support healthy mitochondrial function for better mental health.

The Little-Known Link Between Mitochondria and Anxiety

Jun 17 by Ewcopywriting

Mental health issues are some of the least-understood medical conditions. Unlike many physical health issues that present with a clear path for treatment, individuals who suffer from mental health concerns are often not able to find ways to alleviate their symptoms. One promising field of research based on the newly discovered link between mitochondria and anxiety examines how the functioning of the body’s mitochondria may affect a variety of mental health concerns.

What Are Mitochondria and Why Are They Important

Accounting for approximately 20 percent of an individual’s body weight, mitochondria are present in every cell except for red blood cells. As a cell’s source of power, mitochondria play a critical part in the overall function of the body and mind. Because they deliver power, cells that require energy house more mitochondria.

Poor mitochondrial function can lead to a host of physical and mental health issues. Understanding the connection between the health of the mitochondria and your overall health can help you to take steps to protect these cellular powerhouses. While most people develop problems with mitochondria as they age, there is a small percentage of people who are born with mitochondrial DNA health issues.

Understanding the Relationship Between Mitochondria and Anxiety

Scientists and doctors have established a connection between the health of a body’s mitochondria and mental health. Because of this connection, targeting mitochondrial function may be helpful in treating stress-related disorders and other mental health issues. It is important to note that there is not one single way to treat mental health disorders. Using a multi-faceted approach that includes examining the effect of mitochondrial function will yield the best results.

While mitochondria problems may be the culprit behind a variety of mental health issues such as depression and mood disorders, they are also often the driving force of anxiety. A diagnosis of excessive anxiety covers a wide array of conditions that present as irrational worry, fear and panic. In the U.S., it is estimated that over 18 percent of the population have an anxiety disorder.

Both animal and human studies have identified a link between mitochondrial function and the development of anxiety. Animal studies have specifically demonstrated that mitochondria therapy may be instrumental in protecting the mitochondria and reducing anxiety in mice.

Individuals who suffer from high anxiety often present with issues of energy metabolism and oxidative stress alterations. What scientists do definitively know is that this is a bidirectional link. This means that oxidative stress alterations and energy metabolism are observed with individuals with high anxiety. Likewise, changes in the function of the mitochondria may also be a cause of the heightened levels of anxiety. Because of this bidirectional link, many physicians believe that the pharmacological manipulation of mitochondria may be a successful treatment to help those that suffer from excessive anxiety.

How to Test Mitochondrial Function

Despite modern advances in medicine, there is no set way to test mitochondrial function. Part of the problem is that these types of disorders are often masked by other non-specific symptoms of additional health issues. Many physicians discover the mitochondrial issue by checking iron levels, insulin function, various hormonal production and more. For the most definitive diagnosis, healthcare providers look to muscle biopsies for guidance. An adrenal stress test can also provide clues about the function of the mitochondria.

One of the reasons why this issue is challenging to diagnose is because there are so many problems that affect mitochondria function. Precursors of this issue include hyperglycemia, inflammation, iron toxicity and excessive stress. These health problems often lead to increased levels of mitochondrial DNA damage, affecting the ability of the mitochondria to sustain energy production within the cells.

How to Protect the Cells’ Mitochondria

There are a number of steps that you can take to heal mitochondria or prevent future issues. Like most health issues, getting enough sleep, eating well, engaging in regular exercise and being diligent about reducing stressors in your life will all help to heal these damaged mitochondria.

In addition, there are products that you can take that will protect the cells’ mitochondria against oxidative damage while nourishing them at the same time. Mitochron is a natural, chronobiological formula that helps to protect the cells against burnout so that you enjoy increased energy levels.

While there is still more to understand about the function of mitochondria, it is clear that these pockets of cellular power may hold a key in helping physicians to treat a wide array of mental health issues, including anxiety and depression. As more becomes known about the function of mitochondria, the medical profession is hopeful that this knowledge can be harnessed to deliver effective results to those who struggle with mental health issues.

Are Stress and Autoimmune Disease Linked by Gut Bacteria?

Jun 04 by Ewcopywriting

Each of us has a community of microorganisms that thrive in an area of our large intestines known as the gut microbiome. This part of the gut serves as a home to trillions of bacteria and other microbes that interact with the rest of the body. While some bacteria are harmful and contributes to the development of disease and infection, other types of bacteria are actually beneficial. New research finds gut bacteria play a role in the relationship between stress and autoimmune disease, suggesting a healthier lifestyle may reduce risks.

The Gut Microbiome Plays an Important Role in Overall Health

In a normal, healthy gut microbiome, there up to 1,000 different types of bacteria. This is important, because each strain serves a different function, affecting health in a unique way. For instance, Bifidobacteria is a type of bacteria that helps infants digest the sugars that are present in breast milk. Similarly, other types of bacteria help the body digest fiber more efficiently. Once digested the compounds in fiber help the body protect against heart disease, cancer and obesity.

Research in recent years has found that the beneficial bacteria in the gut can strengthen the immune system and reduce the risks of a variety of medical conditions, such as type 2 diabetes and gastrointestinal disorders. Since the gut microbiome serves so many functions, it’s now considered to be an extra organ in the body, and continuing research is finding that it benefits health in more ways than previously known.

Stress and Autoimmune Disease Linked to Gut Microbiome

While there are several illnesses that can be categorized as autoimmune diseases, all of these develop as the result of a similar process. Essentially, the immune system erroneously identifies a group of cells, an organ or some other tissue in the body as a harmful bacteria or virus. This causes the immune system to turn on the body and attack healthy tissue. Some examples of these types of illnesses include rheumatoid arthritis, type 1 diabetes and lupus.

A study conducted at Israel’s Bar Ilan University found that there was a link between stress and autoimmune disease, which may involve microbial activity in the gut. Working with mice, they found that social stress caused an increase in the production of effector T helper cells. These cells are responsible for the immune system’s response to threats, indicating that stress may play a role in instigating autoimmune diseases.

The researchers also found an increase of two specific types of bacteria in the gut microbiomes of the mice. These bacteria, Bilophila and Dehalobacterium, are also found in higher amounts in the gut microbiomes of people with multiple sclerosis. The increase of these types of bacteria may have something to do with the alterations of genes in the gut which occur as a result of stress. The changes to the genes in the gut help bacteria travel to other parts of the body, thrive and grow, and relay signals to various organs in the body.

As a result of the genetic changes, the bacteria travel to the lymph nodes, where they can manipulate immune responses. Essentially, stress promotes changes to the genes in the gut, which, in turn, results in changes to the how the lymph nodes manage immune responses.

This increases the risk that an individual suffering from excess stress will ultimately develop autoimmune diseases. The opposite may also be true, suggesting that managing stress can help you keep your risk of autoimmune disorders low.

Tips for Managing Stress

Exercise

Physical activity is essential to your physical health, but it also has positive effects on your mind and emotions. By working out for a minimum of 30 minutes per day, you’ll experience a release of endorphins that will boost your mood and reduce stress hormones.

Reduce Substance Use

You may think that alcohol and drugs are making you feel better, but they’re actually exacerbating the problem. Once that euphoric feeling wears off, stressful feelings will return. This will prompt you to take more drugs or drink more alcohol. In addition to running the risk of developing an addiction, this cycle will cause you to feel more stressed over time.

Eat a Healthy Diet

The foods you eat will also impact your emotional health. Natural foods, such as fruits, vegetables, nuts and seeds, contain essential nutrients and vitamins that help your body and brain function. When your diet consists primarily of processed foods, you’re depriving your body of these nutrients. As a result, your brain won’t function as efficiently as it should, which can result in a more concentrated release of stress hormones.

Manage Time More Efficiently

For many people, stress is increased by a lack of time to get everything accomplished. Even though you may have a lot on your plate, you can get through each day more easily by planning ahead. Just before bedtime each night, make a list of everything you need to get done on the following day and assign a block of time for each task. This will help to ensure you get everything done without feeling overly burdened.

Relax

Each day, you should set aside some time to do something that relaxes you. Whether that’s meditating and practicing yoga, reading a good book or listening to your favorite podcast, you can choose any activity you enjoy. In addition to reducing stress levels and helping you stay healthy, taking this time to unwind will also help you sleep better.

Prebiotics Promote Sleep, Soothe Stress and More

May 26 by Ewcopywriting

Recent research has found that prebiotics promote sleep, suggesting that adding these natural compounds to your diet can help you to get a better night’s sleep.

What Are Prebiotics?

One of the systems that regulates your overall health is the gut microbiome, which is located in your large intestines and serves as a home to trillions of microbes. While some bacteria can be harmful, the microorganisms in your gut microbiome are helpful, assisting your body by regulating digestion, immune system functioning and dozens of other processes throughout the body. While this system functions on its own, you can help it to work optimally by ensuring it has a broad and diverse community of microbes.

This is where prebiotics come into the picture. The microorganisms in your gut microbiome need nourishment to survive, so it’s up to you to eat the right foods that provide this sustenance. The types of foods that feed your gut microbiome contain prebiotics, which help the bacteria in your gut thrive and grow.

Prebiotics are found in the fiber of plant-based foods, which is just one reason eating fruits and vegetables is important to your health. This type of fiber isn’t digested easily, which means it can be passed through your digestive system and into your gut. Once the fiber makes it to your large intestine, the bacteria in the gut microbiome feed on it to get essential nourishment.

It’s more common to hear about probiotics in the media, but probiotics are not the same as prebiotics. While prebiotics help the bacteria in your gut to grow, probiotics introduce new microorganisms into your gut microbiome. This is also important to the health of your gut, but it should be understood that probiotics perform a different function. Additionally, recent research has found that prebiotics may perform other roles in maintaining health.

How Do Prebiotics Promote Sleep?

In order to understand how prebiotics promote sleep and reduce stress, it’s important to understand the connection between the gut microbiome and the brain. These two areas of the body interact in three known ways by affecting how cells in other parts of the body are regulated. For instance, both the brain and the bacteria in the gut affect the immune system’s cells, and this allows these two systems to interact with one another as well.

The brain and gut also share an endocrine system pathway, where they can exchange hormones. This helps hormones, such as dopamine, serotonin, melatonin and cortisol, cross the blood-brain barrier. Finally, the vagus nerve acts as a superhighway that provides direct access between the brain and the gut. This enables the gut to directly influence brain activities, including regulating the release of neurotransmitters that affect sleep patterns.

A study conducted at the University of Colorado in Boulder focused on the link between prebiotics and sleep. The researchers used two groups of male rats, feeding the first group a diet heavy in prebiotic foods. The second group was deprived of prebiotics, but fed a regular diet. During the five-week study, all of the rats were exposed to stimuli intended to produce high stress levels. The researchers found that the rats receiving the prebiotic diet experienced lower stress levels and slept more deeply. They confirmed that the prebiotic-fed rats spent more time in REM sleep, which is vital to mental health.

The researchers found that these benefits were the result of changes to metabolites in the gut, which are a specific type of microbial life. By altering the development of metabolites, prebiotics help them to influence the brain’s response to stress. This process also helps promote more frequent REM sleep.

Ways to Add More Prebiotics to Your Diet

Essentially, prebiotics work together with probiotics to ensure your gut microbiome is as diverse as possible. If you think you may not be getting enough prebiotics and probiotics in your diet, taking a high-quality supplement that’s engineered to provide both prebiotics and probiotics can help. Adding the following foods to your diet will also help keep your gut healthy and the microbiome diverse.

Garlic

The sweet flavor of garlic is the result of a prebiotic called fructooligosaccharides (FOS). About 6 percent of each garlic clove’s fiber is comprised of FOS. Garlic also has antioxidant properties, helping to fight against cancer and other degenerative conditions.

Onions

Garlic and onions belong to the same family, and they contain the same measure of FOS. The prebiotics in onions are also helpful in breaking down fat in the gut, so they may assist with weight loss. Onions help the body produce more nitric oxide, which aids in strengthening the immune system.

Asparagus

As a great source of fiber, asparagus is also an excellent source of prebiotics. Additionally, asparagus has anti-inflammatory and antioxidant properties, making it a helpful food in protecting cellular health and improving heart health.

Bananas

Providing a high content of starch as well as fiber, bananas are a great source of prebiotics. In addition to helping you maintain a healthy gut microbiome, bananas have been shown to be helpful in lowering abdominal bloating.

Oats

Adding more oats to your diet will help you boost the prebiotics in your gut as a result of the large beta-glucan fiber content in each serving. In addition to helping you maintain a thriving gut microbiome, oats will help you lower your LDL (bad) cholesterol, and help to regulate your blood sugar levels.

Apples

Finally, apples are another excellent source of prebiotics. In this case, the pectin in apples, which makes up more than half of the fruit’s fiber, provide the gut with a substantial supply of prebiotics. The polyphenol antioxidants in apples also help protect against cancer, and help to reduce LDL cholesterol.