Article / The Physical & Mental Benefits of Probiotics

Researchers have discovered a connection between the gut and the brain, which they have realized is more important than we ever thought.

Like the brain, the gut is full of nerves, jointly called the Enteric Nervous System (or ENS), which is also referred to as the “second brain”. These nerves are the same type of neurons and neurotransmitters as found in the brain, and they run from your esophagus to your rectum.

The ENS manages things like digestion and the release of enzymes to break down your food. However, many things can work against this vital process, killing important bacteria and negatively impacting the gut microbiome.

So what can hurt the gut microbiome? Medications like antibiotics, environmental factors, genetics, and diet.

For decades, researchers believed that depression and anxiety contributed to digestive illnesses like Irritable Bowel Syndrome and other digestive problems such as constipation, diarrhea, bloating, pain, and stomach upset. However, more recent studies show that these issues may occur because of dysfunction in the ENS. The cause and effect are could be the other way around!

The ENS communicates with your brain through the nervous system and your hormones. Likewise, the ENS exchanges information with your immune system, which affects your overall mental health! It is believed that poor gut microbiome can contribute to worsening symptoms of diseases like Parkinson’s and Alzheimer’s.

Since the Central Nervous System and the Enteric Nervous System talk to each other, therapies assisting one of these nervous systems is likely to positively affect the other system. This would explain why an antidepressant that works with the brain positively affects the digestive system, easing diarrhea, etc.

There is some research that suggests that the digestive system may affect memory and cognitive ability also. Another area of interest that researchers are looking at is how signals from the digestive tract affect metabolism which could raise or reduce the risk of type 2 diabetes.

Probiotics Can Help

Probiotics are beneficial microorganisms that can be consumed through foods or supplements. More and more studies are showing how an imbalance in your gut can affect overall health and disease.

Probiotics promote a healthy balance of gut bacteria that have been linked to a variety of health benefits including:

Digestive Health
Weight loss
Immune function
Reduce/eliminate allergies
Assist with mental health issues like depression, anxiety, autism, obsessive-compulsive disorder
Reduction in C. Difficile infection
Assist with Multiple Sclerosis
Improve mild ulcerative colitis and IBS
Reduce the risk of Urinary Tract Infections (UTIs)

In a study of 40 patients with depression, taking a probiotic supplement for 8 weeks decreased depression levels and reduced levels of C-Reactive protein, which is a marker of inflammation. They also experienced a reduction in hormones like insulin, when compared to people that did not take a probiotic.

Certain strains of probiotics have also been shown to lower LDL cholesterol (the bad cholesterol) and blood pressure by breaking down bile in the gut which may otherwise be reabsorbed by the gut into the blood as cholesterol.

The Importance of Prebiotics in Gut Health

Most of us have heard of Probiotics but what is a Prebiotic? Prebiotics are plant fibers that help healthy bacteria to grow in your gut. Think of prebiotics as the food for your probiotic! They are carbs that your body can’t digest easily, so they make their way to the lower part of your digestive tract. Once there, the prebiotics are eaten by the probiotics which allow them to flourish.

Prebiotics can be found in food sources like:

Apples, Artichokes, Asparagus, Bananas, Barley, Berries, Cocoa, Flaxseed, Garlic, Green Vegetables, Legumes (Peas & Beens), Oats, Wheat, and Tomatoes

In addition to helping your gut microbiome flourish, prebiotics can also help you absorb calcium, reduce the rate of blood sugar spikes, keep the cells that line your gut healthy, and ferment the food in your digestive tract faster so they spend less time in your system.

Keep in mind that although side effects of prebiotics are rare, they can make symptoms of IBS, like constipation, bloating, diarrhea, and gas, worse.

How to Improve Your Gut Health

There are a few things you can do to improve your gut health, including:

– take a high-quality, broad-spectrum probiotic

– allow yourself to rest after meals (this gives your

gastric juices a chance to absorb vitamins & minerals)

– eat slowly and healthfully

– exercise … even a gentle walk can improve your gut

– drink plenty of water; this boosts digestion

– see a therapist to help with chronic anxiety and worry

– take vitamin D3 which decreases inflammation and

oxidative stress by supporting microbiota