Gut-brain axis. This is the process through which your brain communicates with the microbiota of our gut. This is the primary reason why in your tummy, you feel some fluttering when you are giving a toast. Also when you suddenly lose appetite after hearing a distressing news. Here, you will have the best guide to probiotics.
It actually goes both ways. The microbiota of your gut also can communicate through the brain. Truthfully, recent studies prove that taking probiotics helps in boosting your mental ability and mood.
HOW DO PROBIOTIC SUPPORT OUR BRAIN?
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Anyone might just think sometimes that your tummy has its own mind, actually, you’re thinking correct! The gut serves as the ENS, and human’s second brain. It is our responsibility to provide our other brain an impression that all the things down there is fine. For it to communicate good things to the brain number 1.
Iyer once said that when one component is functioning healthy, it is conducive to the healthy operation of other components. This is primarily the reason why you should learn about consumption of good bacteria. However, it is not only about consuming sauerkraut or kefir.
There are lots of probiotic strains that have more research rather than other. Precisely the Bifidobacterium and Lactobacillus strains. These strains are even called the “psychobiotic” strains because of its prospective helpful benefits.
PROBIOTIC STRAINS & SCIENCE SAYS
Here is what science say about probiotics together with the connection of the gut to the brain:
|PROBIOTIC STRAIN||SCIENCE SAY|
|L. helveticus||Tests shows that rats that are tested with L. helveticus appeared to have a decline in anxiety scores however, in another study conducted in 2017 there’s no difference found|
|L. acidophilus||It may help lessen cholesterol and can support nutrient absorption|
|L. plantarum||Suggestively increased dopamine and serotonin in mice plus they have lesser anxious behavior when they are in the maze|
|L. reuteri||It is known to have an anti-pain effect to the mice and it can help increase excitability|
|B. infantis||There’s an increased relaxation in rats and helped with treating irritable bowel syndrome|
|B. bifidum||It helps generate vitamins such as K and B-12, which may also influence mood|
|B. longum||May reduce depression and anxiety, helps people with IBS|
PROBIOTIC CRASH COURSE TO BECOME PROBIOTIC PRO
Probiotics are usually fermented. It means it can easily be incorporated by just getting creative on meals.
|ADDITIONAL PROBIOTIC||PROBIOTIC STRAIN|
|A meal with kombucha||lactobacillus|
|Burger or sandwich with extra pickles||L. plantarum|
|Smoothie with kefir||B. infantis, lactobacillus, or B. bifidum|
|Instead of the sour cream, eat Greek Yogurt||B. infantis, lactobacillus, or B. bifidum|
|Rice dishes or noodles with kimchi||L. plantarum|
|Pizza with saerkraut||L. plantarum, B. bifidum|
We should take into consideration that each and every one of us has different microbiome. It is good to the suggested food yet it shouldn’t be consumed all at the same time. You might try to take a piece of a certain menu then look at how it will affect your body before consuming all.
It is not rare that you experience gas, lost bowel activity, and bloating. If you have not experienced stomach anxiety, then you should be experimenting more foods. Till you naturally integrate probiotics through your body during the day.
DEALING WITH SUPPLEMENTS
The content of a probiotic supplement is usually a mixture of some bacteria types. The suggested daily dosage of these supplements is ranging from one billion to ten billion CFU (Colony Forming Unit). Probiotic Supplement also frequently comprise a combination of some probiotic strains.
In taking a probiotic supplement, you should start with a single dose to see what your body’s reaction will be. After you have ensured that your body is alright, you can take the rest of the dose.
At first, the effect of the probiotic supplement is a bit underwhelming. You may experience some sudden stomach aches that will turn your body upside down. However, if you continuously take it, they guarantee to make difference in your bloating.
RIGHT TIME FOR YOUR PROBIOTICS
Research suggests that it is best to take your probiotic when you are eating your foods. In 2011,They find out that taking probiotic supplement thirty minutes before the meal or taking it together with a meal can get all the good effects of probiotic pills in an optimal way.
For some people that have trouble in remembering to drink their probiotic pill. It is suggested that they associate their daily intake with some of their daily activities. For example, they might try to associate their intake when they brush their teeth after having breakfast.
It is best to always remember that it takes time to take in all the benefits of probiotics to our brain. Gut health and probiotics are closely have links with each other for immune purposes. This is very important for our body’s capability in fighting diseases. If you incorporate probiotics regularly, then you are most likely to be the best for sustained health.