Creating Calm Through Diet

Catherine Guthrie details in her article titled, "Anti-Anxiety Eating", about strategies to reduce stress and increase calm in your life. It has been discovered that one in five Americans suffer from anxiety, and it is likely that that number is higher because many do not seek help. There are certain factors that can contribute to anxiety such as genes, biochemistry, life circumstances, but even eating habits can cause increased anxiety. Particularly foods such as unhealthy fats, sugar, and refined flours can contribute to anxiety. Medications can be beneficial for many people, but they do not treat the root cause of someone's anxiety.

Henry Emmons, MD the author of "The Chemistry of Calm" explains that diet is the only way that we are able to produce neurotransmitters which can help regulate mood. Many neurotransmitters are signaled in the digestive system so it can assist in maintaining brain and gut health. One of the ways to create a calm brain is to stabilize blood sugar levels. Sugar can cause a surge of serotonin, which is often why people may crave sweets when they are stressed. This surge of serotonin can cause a blood sugar crash. It is best to enjoy meals and snacks that are nutrient-dense such as complex carbs, healthy fats, and high-quality protein. Some of these foods include legumes, grains, avocados, vegetables, grassfed meats, beans, or seeds. High-quality protein helps create amino acids, which aid in making serotonin, dopamine, and other neurotransmitters, which can create a calming effect. 

Inflammation can create anxiety so it is important to maintain gut health in order to create more calm. You can create a healthy gut by incorporating probiotic foods like yogurt, kimchi, kefir, kombucha and prebiotic foods such as onions, leeks, aspargus, and garlic. Fats can also be beneficial in modulating calm in the brain, and it is important to have an adequate balance of omega-3s and omega-6 fats. Omega-6 fats are considered more inflammatory, whereas omega-3's help with brain health. Omega-3s include salmon, sardines, nuts, seeds, and dark leafy greens. Henry Emmons explains that caffeine can be harmful if the brain is overly stimulated. It may be best to cut back on caffeine to see how you feel. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/anti-anxiety-eating/

Chronic Fatigue Syndrome

Rachael Rettner explains in her article titled, “Chronic Fatigue Syndrome Linked With Differences in Gut Bacteria” how people are affected by chronic fatigue syndrome due to imbalances in their gut bacteria. Chronic fatigue syndrome is characterized by extreme fatigue that does not improve through measures like sleeping and is not caused by another disease process. Research has found that those with chronic fatigue syndrome were found to have higher or lower levels of particular bacteria in their guts as compared to those that do not have chronic fatigue syndrome. In this particular study, researchers looked at the subpopulation of participants in this research who also had irritable bowel syndrome (IBS). Gut bacteria amounts did depend on whether patients just had chronic fatigue syndrome or both conditions. Researchers found then that they could potentially divide people into different groups depending on their gut bacteria make-up, which could aid in helping to diagnose and treat chronic fatigue syndrome. 

It has been found that 35 to 90 percent of people that have been diagnosed with chronic fatigue syndrome also have symptoms of abdominal discomfort, which could correlate with irritable bowel syndrome. Researchers are unsure how both of these conditions are directly related to each other. It is hypothesized that either chronic fatigue syndrome can predispose someone to developing IBS or that both of the conditions may have a similar cause. In a study that analyzed fecal samples of 50 people with chronic fatigue syndrome and 50 without, it was discovered that 21 out of the 50 people with chronic fatigue syndrome also had irritable bowel syndrome. There are six different kinds of bacteria that have been correlated with chronic fatigue syndrome, and they can actually help predict if someone has chronic fatigue syndrome. Gut bacteria has been found to have effects on the central nervous system and immune system, which could cause chronic fatigue syndrome to develop or it could be changes in someone's gut bacteria that could be caused by chronic fatigue syndrome. Research needs to still be done to understand other gastrointestinal symptoms and how gut bacteria imbalances can affect these disease processes. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com. 

Source: http://www.foxnews.com/health/2017/04/28/chronic-fatigue-syndrome-linked-with-differences-in-gut-bacteria.html

Probiotics

The National Center for Complementary and Integrative Health discuss the benefits and precautions of using probiotics in their article titled, “Probiotics: In Depth”. Probiotics can be helpful for a multitude of benefits, although there is still much to be researched on their effectiveness. Probiotics are microorganisms that can help bodies function well. The human body has millions of microorganisms in the intestines that help produce vitamins, fight disease and digest food. Probiotics can be added to foods, supplements and even skin care products. Probiotics can treat irritable bowel syndrome or can be used to prevent GI distress due to infections or antibiotics. In addition, they can be used for allergic disorders, tooth decay, infant colic, liver disease or even a cold. 

They are a multitude of probiotic types so additional research needs to be done to find out which ones are helpful to the human body. The most commonly researched probiotics are Lactobacillus and Bifidobacterium. The FDA has not approved any type of probiotic currently so it is best to speak with your provider before starting any supplement. Minor side effects like gas can occur when taking probiotics. For those with weakened immune systems, those that are critically ill, sick infants or those recovering from surgery can have severe complications when probiotics are taken. It is always best to speak with a provider before beginning any new supplement, especially if pregnant, breastfeeding or those that are critically ill. Speaking with a provider will help solidify that safe care is being provided. To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com.

Source: https://nccih.nih.gov/health/probiotics/introduction.htm