probiotic natural antidepressant??

We usually think of probiotics as being great for our gut, helping with digestion, and keeping our immune system in check. But did you know that probiotics might also have a big impact on your mental health? Your gut could be influencing your mood, stress levels, and even things like anxiety and depression.

Today I wanted to share about how probiotics can support your mental health and the science behind this surprising connection.

1. What is the Deal with the Gut-Brain Connection?

So, here’s the thing: your gut and your brain are actually talking to each other all the time. It’s called the gut-brain axis, and it’s a two-way street. Your gut sends signals to your brain, and your brain does the same for your gut. This connection is super important for your overall health, including your mental well-being.

When your gut microbiome (the balance of bacteria in your digestive system) gets out of whack, it can mess with this communication and lead to things like anxiety or depression. But the good news is that probiotics can help get your gut back on track, which might also help improve your mood and stress levels.

2. How Probiotics Can Boost Your Mental Health

Restoring Gut Balance:

Probiotics are basically like a team of good bacteria that work to keep your gut healthy. A balanced microbiome is linked to better mood and less anxiety. If your gut bacteria are out of balance, it can affect your mental health. By adding probiotics to your routine, you can help restore that balance and feel better overall.

Reducing Inflammation:

Inflammation in both your gut and your brain is a big factor in mental health issues like depression and anxiety. Probiotics help calm that inflammation in the gut, which can then reduce inflammation in the brain, too leading to better mental health.

Helping Your Brain Produce Neurotransmitters:

A lot of important chemicals in your brain, like serotonin (which helps regulate mood), are actually made in your gut. So when your gut is healthy, it helps make more of these brain-boosting neurotransmitters. Probiotics can help make sure your gut is working well so your brain gets the signals it needs to stay happy and balanced.

Handling Stress Better:

Taking probiotics may even help you deal with stress more effectively. Studies have shown that probiotics can lower cortisol (the stress hormone) and help improve mood during stressful times. So, if you’re feeling overwhelmed, probiotics might give you the extra support you need.

3. What Does the Research Say?

There is actually a growing amount of research that supports the idea that probiotics can help with mental health. For example, one study published in Psychiatry Research found that people who took probiotics reported feeling less stressed and had a better mood. Another study in Frontiers in Psychology found that probiotics could help reduce symptoms of depression, especially in people who also have digestive issues like irritable bowel syndrome (IBS).

4. Probiotic Strains That Might Help Your Mental Health

Not all probiotics are the same, and different types of probiotics can do different things. Here are a few strains that have been linked to mental health benefits:

Lactobacillus rhamnosus (JB-1): Known for helping reduce anxiety and stress.

Bifidobacterium longum: Can help improve mood and reduce anxiety.

Lactobacillus helveticus: This strain has been shown to help with symptoms of depression.

Bifidobacterium bifidum: Supports gut health and helps with mood regulation.

When you are picking a probiotic, it is a good idea to go for one that has a variety of strains, so you are getting a broader range of benefits for your gut and your mental health.

The link between gut health and mental health is pretty amazing, and probiotics can play a big role in improving both. By keeping your gut balanced and reducing inflammation, probiotics might help you feel more at ease, boost your mood, and handle stress better. While we still need more research, it is clear that probiotics are a simple and natural way to give your mental health a little extra support.

Before jumping into any new supplements or major diet changes, it is always smart to check in with your physician. But next time you are feeling off, remember that your gut health could be just as important for your mental health as anything else!

Back to basics.

Back to Basics: Ways to Improve Mental Health

I don’t know about you, but sometimes I need to stop and refresh on the simplest, most-obvious solutions to problems…even though I have NEVER been known to over-complicate things. Jokes aside, It really is often the easiest solutions that work the best! So…I challenge you to not only look over these basic tips to improving well-being, but to ask yourself if you are HONESTLY doing them.

1. Stay Hydrated
   Drinking enough water is essential for overall health. Dehydration can impact mood and cognitive performance. Aim for at least eight 8-ounce glasses of water each day.

2. Maintain a Balanced Diet
   Consuming a variety of nutrients can have a positive effect on your mental health. Vitamins, minerals and antioxidants are very beneficial when it comes to boosting those serotonin levels. Focus on whole foods, including fruits, vegetables, whole grains, and lean proteins. Omega-3 fatty acids, found in fish, nuts, and seeds, are also particularly beneficial.

3. Get Regular Exercise
   Physical activity releases endorphins, which help improve mood. Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, dancing, or yoga can provide both physical and mental benefits.

4. Practice Mindfulness and Meditation
   Incorporating mindfulness into your daily routine can help reduce stress and anxiety. Start with just a few minutes of meditation each day, focusing on your breath and the present moment.

5. Get Enough Sleep
   Aim for 7-9 hours of restful sleep each night. A consistent sleep schedule can improve mood, cognitive function, and overall well-being.

6. Spend Time with Loved Ones
   Connecting with friends and family can provide emotional support and enhance feelings of belonging. Make an effort to engage in social activities regularly.

7. Limit Screen Time
   Excessive time spent on screens, especially social media, can lead to anxiety and depression. Set limits for your screen time and take breaks to engage in other activities.

8. Engage in Hobbies
   Pursuing hobbies allows for creative expression and personal fulfillment. Whether it’s painting, gardening, or writing, find activities that bring you joy.

9. Seek Professional Help if Needed
   If you’re struggling with your mental health, don’t hesitate to reach out to a mental health professional. Therapy or counseling can provide valuable support and strategies.

Implementing these back-to-basics methods can significantly enhance your mental well-being. Remember, small, consistent changes can lead to meaningful improvements over time.

“you gotta start somewhere”

I don’t even know where to start & that’s been my greatest obstacle. I feel like I have spent the majority of my adult life exploring and searching and finally feel like I am closer than ever to “starting somewhere.” If you know me, then you know I am a nurse who is passionate about helping people. I was born to do what I do, I just know it. I feel so privileged to be able to make a living doing something I absolutely love every day. However, I just feel like I should be or could be doing more!! As I am also just another person living in this community, I see so many struggles and have also faced many myself. I also see so much negativity & lack of resources or support for the problems that many people in our community face… especially around our growing mental health problem. So of course, I want to fix it (it’s just in my nature). I know, I know it is not possible to “fix” a rapidly growing mental health problem that is affecting millions, but I also know that it wouldn’t hurt to share some positivity, resources, support, and maybe raise some money we could donate back to our community to help provide people access to services they might not normally be able to!

So here is where I am going to “start”

1. “pop up” merchandise sales for fundraising. %80 of all profit from merchandise sales will go towards different treatments for mental health. (I will be working on partnering with different local therapy, counseling services, & recovery options in hopes they will possibly match our donations)

2. Share different resources available in our community that people might not know about. Would like to figure out away to allow people to connect with others with similar interests on what they do to help their own mental health….i.e. hiking, traveling, bingo, workout, journaling, book clubs,. I could share these groups to everyone if they already exist, if they don’t maybe you just needed someone else to share the passion with and we could create one!

3. just a place to share positive stuff, END THE STIGMA, no judgement, a place for people to reach out and not feel embarrassed to do so. This is something an ENORMOUS amount of people struggle with & I just hope that I can help…even if it’s just one person.