Did you know that over 20% of American seniors suffer from a mental or neurological disorder? Poor mental health often leads to increased feelings of sadness and trouble with memory. That's why it's important for older adults to keep a healthy amount of nutrients in their diet to remain mentally healthy.
One surprising connection scientists are studying is mental health and probiotics. These are tiny living things that help both your gut and your mind feel better. In this article, you'll learn all about the different ways probiotics can benefit your mental health.
Your gut and brain talk to each other all the time, even when you don't realize it. This connection is called the gut-brain axis. Think of it like a two-way street where messages travel back and forth between your belly and your head.
Your gut sends signals to your brain that can affect how you feel and think. When you eat, your gut doesn't just digest food. It also makes chemicals called neurotransmitters. These are the same types of chemicals your brain uses to control your mood and thoughts. For example, most of the serotonin in your body (a chemical that helps you feel happy) is actually made in your gut, not your brain.
Your gut is home to trillions of tiny bacteria. Some of these bacteria help make the neurotransmitters that talk to your brain. When you have a healthy balance of good bacteria in your gut, it can help keep your brain healthy too.
The vagus nerve plays a big role in this gut-brain connection. It's like a long telephone line that runs from your brain all the way down to your gut. Through this nerve, your gut can send messages directly to your brain, and your brain can send messages back to your gut.
Scientists have been studying the mental health benefits of probiotics, and the results are exciting. Research shows that taking certain probiotics can improve your mood and reduce symptoms of depression and anxiety.
While your gut already makes serotonin, probiotics might help boost its levels even more. They do this by increasing tryptophan, which your body uses to make serotonin. This is similar to how some antidepressant medications work.
Probiotics can also help by reducing inflammation in your body. Chronic inflammation has been linked to depression, so lowering it could improve your mood. Some studies have found that people taking probiotics had lower levels of inflammatory markers in their blood.
Another way probiotics help is by strengthening your gut barrier. A stronger gut barrier means fewer harmful substances can leak into your bloodstream, which could otherwise trigger inflammation and affect your brain.
This means probiotics can help you think more clearly and stay focused. While most research on probiotics and mental health has focused on mood disorders, there's growing interest in how these beneficial bacteria affect cognitive function.
Research is still being done to understand all the ways probiotics influence the brain, but these early findings are promising for those looking for natural ways to support their mental well-being.
Adding probiotic-rich foods to your diet is an easy and tasty way to experience the impact of probiotics on your mood. Now, there are two main ways to get more probiotics: through food and supplements.
You can find probiotics in many fermented foods. Yogurt with live cultures is a common choice, but there are other options too. Kefir, a tangy drink made from fermented milk, is packed with probiotics. Sauerkraut and kimchi, both made from fermented vegetables, are also good sources.
If you like soy foods, try miso or tempeh, which are fermented soy products full of beneficial bacteria. If you don't eat many fermented foods, consider taking a probiotic supplement.
These come in the form of:
When choosing a supplement, look for ones that contain strains like Lactobacillus and Bifidobacterium, which have been studied for mental health benefits. The label should show the types of bacteria and how many live organisms are in each dose.
Keep in mind that more isn't always better with probiotics. Start with a small amount and slowly increase it. Pay attention to how you feel. Some people might experience mild digestive upset when they first start taking probiotics, but it usually goes away as your body adjusts.
Studies suggest that you may need to take probiotics for at least 4-8 weeks before seeing improvements in your mental health.
In the short term, you might notice changes in your digestion. Some people report feeling less bloated or having more regular bowel movements within a few days or weeks of starting probiotics. These physical changes can indirectly affect your mood, as feeling better physically often leads to feeling better mentally.
If you do decide to try probiotics for mental health, keep a mood journal. Write down how you feel each day. After a few weeks, look back and see if you notice any patterns or improvements. This can help you track your progress and decide if probiotics are working for you.
Make sure to be consistent and don't give up too soon. If you don't notice any changes after 8-12 weeks, talk to your doctor. They might suggest trying a different probiotics and mental wellbeing support options.
You've learned a lot about mental health and probiotics, and now it's time to take action. Adding probiotics to your daily routine could be a simple way to boost your mood and overall well-being.
If you're looking for a place that understands the importance of both physical and mental health, we invite you down to visit Whitlock Place. We offer a caring community where your well-being is a top priority.
At Whitlock Place, you'll find delicious, nutritious meals that can support your gut health, and a variety of activities to keep your mind sharp and engaged.
Schedule a tour to explore our comfortable living spaces and learn more about how we support residents' mental and physical health.