Want to reduce your stress?  It can only take 4 weeks to eat these types of food: ScienceAlert

Want to reduce your stress? It can only take 4 weeks to eat these types of food: ScienceAlert

When it comes to dealing with stress, we are often told that the best things we can do is exercise, make time for our favorite activities, or try meditation or mindfulness.

But the types of foods we eat may also be an effective way to deal with stress, according to research published by me and other members of the APC Microbiome Ireland.

Our latest study showed that eating more fermented foods and more fiber per day for only four weeks had a significant impact on weight reduction. Perceived stress levels.

Over the past decadeA growing body of research has shown that the diet can contain Huge impact on our mental health. In fact, eating a healthy diet may reduce your risk Many common mental illnesses.

The mechanisms underlying the effect of diet on mental health are still not fully understood. But one explanation for this link could be through the relationship between our brain and the microbiome (the trillions of bacteria that live in our gut).

known as alimentary canal axisThis allows the brain and intestines to constantly communicate with each other, allowing for basic bodily functions such as digestion and appetite. It also means that the emotional and cognitive centers in our brain are closely connected to our gut.

While previous research has shown stress and behavior as well Connected to our microbiomeHowever, it was not yet clear whether changing the diet (and thus the microbiome) could have a clear effect on stress levels.

This is what our study set out to do. To test this, we recruited 45 healthy people with relatively low-fiber diets, ages 18 to 59. More than half of them are women.

Participants were divided into two groups and assigned a random diet to follow for the four weeks of the study.

About half’s diet was set aside by nutritionist Kirsten Berding, which will increase the amount of prebiotic foods and fermented foods. This is known as “Psychotic” dietThese include foods that have been linked to improved mental health.

This group received an individual education session with a dietitian at the beginning and middle of the study.

They were told that they should aim to include 6-8 servings per day of fruits and vegetables rich in prebiotic fiber (such as onions, leeks, cabbage, apples, bananas, and oats), 5-8 servings of grains per day, and 3-4 servings of legumes per week.

They were also told to include 2-3 servings of fermented foods per day (such as sauerkraut, kefir, and kombucha). Diet control participants only received general dietary advice, based on healthy eating Pyramid diet.

less pressure

Interestingly, those who followed the psychological diet reported feeling less stressed compared to those who followed the control diet.

There was also a direct correlation between how closely participants followed the diet and their perceived stress levels, with those who ate more psychobiotic foods over the four-week period reporting the largest reduction in perceived stress levels.

Interestingly, sleep quality improved in both groups – although those following the psychological diet reported greater sleep improvement.

Other studies have also shown that gut microbes are involved sleep operationsWhich might explain this link.

The psychotic diet caused only minor changes in the composition and function of the gut microbiota.

However, we have observed significant changes in the level of some key chemicals produced by gut microbes.

Some of these chemicals were related to mental healthwhich could explain why participants in the diet felt less stressed.

Our results suggest that specific diets can be used to reduce perceived stress levels. This type of diet may also help Mental health protection In the long term, it targets the microbes in the gut.

While these results are encouraging, our study is not without its limitations. First, the sample size is small due to pandemic Restriction of employment.

Second, the short duration of the study may have limited the changes we observed – and it is unclear how long it will last. As such, long-term studies will be required.

Third, while participants recorded their daily diet, this form of measurement can be subject to error and bias, especially when estimating food intake.

And while we did our best to ensure that participants did not know which group they were assigned to, they might be able to guess based on the nutritional advice they were given. This may have affected the responses they gave at the end of the study.

Finally, our study only looked at people who were already healthy. This means that we do not understand the effect of this diet on someone who may not be healthy.

However, our study provides exciting evidence that an effective way to reduce stress may be through diet. It will be interesting to see if these findings can also be replicated in people with stress-related disorders, such as anxiety and depression. It also adds more evidence to that Research fielddemonstrating a relationship between diet, our microbiome, and our mental health.

So the next time you’re feeling particularly stressed, you might want to think carefully about what you’re planning to eat for lunch or dinner. Including more fiber and fermented foods for a few weeks may help reduce stress.

John CryanVice President of Research and Innovation, University College Cork

This article has been republished from Conversation Under a Creative Commons License. Read the original article.

#reduce #stress #weeks #eat #types #food #ScienceAlert

Leave a Comment

Your email address will not be published. Required fields are marked *