Stress and Probiotics: Another Study Showing the Link

Our gut is supposed to have a healthy amount of good bacteria in it. Many things can disturb this balance and probiotics are one of many ways to get gut health back on track. This is important for digestive health, but it can also be important for mental health.

In 2018 a study was published in the Clinical Nutrition journal that aimed to find out if probiotics can help reduce stress, anxiety and their negative effects on the mind. About 100 stressed out adults were either given a specific probiotic to take for 12 weeks or a placebo. They were given questionnaires to measure their stress and anxiety levels before, during and at the end of treatment.

The researchers found that the adults taking the probiotic had reduced stress and anxiety levels by week 4. By week 12, signs of inflammation in the body reduced in these adults as well. Memory and certain cognitive skills also improved. These changes were significantly different from the adults taking a placebo who did not experience the same levels of improvement.

As I always say, the link between gut health and mental health is a booming area of research that is full of promise. This study is yet another reminder that we need to think bigger and think outside the box when it comes to managing anxiety and stress. It’s also a reminder that different systems in our body are deeply interconnected and should not be treated as if they’re in independent compartments.

If you want to stay up to date about other great discoveries in natural medicine, be sure to sign up to my mailing list with your email address by clicking below.

Heal Anxiety by Healing Your Gut?

The way we look at mental health is changing, slowly but surely. We’re used to seeing something like anxiety being handled with a prescription for anxiety medication and no further investigation (except maybe a quick test for thyroid function and anemia status). Anxiety medication can be incredibly valuable for so many people. And sometimes further investigations don’t yield any results. But it’s still important that we consider and rule out factors that could be contributing to anxiety. As a mental health focused naturopathic doctor, this is my mission.

Your gut health can impact your mental health. If you’re skeptical, I’ll tell you now that this concept is no longer in the realm of fringe science or pseudoscience. There’s an abundance of research behind it. It’s hard to ignore the patterns that we’re seeing. Many people with gut disorders like IBS, IBD, GERD and h. pylori also experience anxiety. Stress and anxiety can certainly do strange things to your gut. But the relationship goes the other way as well. Gut disorders can upset your mental health. And I mean above and beyond the anxiety that comes with worrying about your gut struggles.

The nervous system that governs your gut (the enteric nervous system) is deeply connected to other aspects of your nervous system. Fascinating discoveries are being made about how gut health impacts brain and mental health. Inflammation in the gut has been correlated with inflammation in the rest of the nervous system including the brain. The type of bacteria in the gut may be able to alter behaviour according to some studies. Good gut bacteria has been shown to reduce stress and anxiety by altering neurotransmitter and hormone activity. Research on the role that nutrition plays in gut health and therefore mental health is also yielding promising findings.

Poor gut health is just one of many underlying causes to consider in anxiety cases. Sifting through and treating the possible underlying causes of your anxiety is my definition of holistic medicine. It takes effort, it takes time and it takes some real detective work but every patient with anxiety deserves this quality of care.

How Food Affects Your Mood

This was a food-filled weekend for many of us. I think we all understand that certain foods can leave us feeling bloated, nauseous and groggy. But did you know that food can affect your mood as well? If you’re finding it hard to keep up with the demands of your work and family life because you’re feeling down or stressed it might be time to revamp your diet.  

Inflammation and Your Brain

Many foods can trigger inflammation. This is especially true for processed foods and foods you have an intolerance or sensitivity to. This inflammation can happen in your gut as well as the rest of your body. It has been found that inflammation in your body is able to affect what goes on in your brain – and not in a good way. The inflammation can trigger feelings of anxiety, stress and even depression.

The Gut-Mood Connection

When you eat foods that your body can’t deal with, it damages the health of your gut bacteria. As bizarre as it sounds, the health of your gut bacteria is deeply connected to your mental health. Scientists have associated unhealthy gut bacteria with mood problems. Giving your body the right foods can improve your gut health.

Nutrients and Blood Sugar

Adding the right foods into the diet is just as important as taking the wrong foods out. In order to feel your best, your diet needs to be rich in vitamins, minerals, antioxidants, healthy fats, quality protein and other phytochemicals. These are key nutrients for a healthy brain and happy mood. Your diet also needs to be able to keep blood sugar levels stable as spikes and crashes in blood sugar are a recipe for stress and anxiety.

If you feel like you don’t have time to do all the things that are important for keeping mood troubles at bay, just start with small improvements to your diet. You will notice a difference over time. If you need help fixing your diet or if you’re wondering if you need food sensitivity testing, don’t hesitate to reach out. The connection between diet and mood is often overlooked. The sooner you get your diet right, the sooner you can get back to feeling like yourself so you can tackle your day with enthusiasm and be present and fully engaged with your loved ones.

My Thoughts About Cleanses

I’m skeptical of many cleanses. Typical detoxes or cleanses involve some kind of restrictive diet. Usually, for X amount of days you consume special juices, or restrict your diet to only a few specific foods. Often the claims are that you will lose weight and feel amazing after these cleanses. What ends up happening is that you don’t notice any long-term change in the way you feel. Any weight you lose often comes back as soon as you stop the cleanse.

I recently promoted a 3-week cleanse. However, my version of a "cleanse" is very different from what I described above. Below, I’ll explain why.

What are Toxins?

In the natural health world, the term “toxin” is a word used for many things. For me, it’s simply a term used to describe unwanted things in the body. A good cleanse should focus on helping the body reduce such things as much as it can. For example, clearing out estrogen if you're estrogen dominant. Another example is reducing inflammation if you have a lot of it.  A good cleanse should also focus on getting important foundations of health in place. This includes digestive health, liver health and nutrition. Perhaps a better term for a program like this would be a “reset” as opposed to a “cleanse”. Maybe this will be the new term for my cleanse program next time!

Does the Body Even Need Cleansing?

Our bodies have their own built-in detox systems. The liver, kidneys, lungs, gut, skin and more all work together to trap and eliminate toxins. Sometimes these organs could use a little help though. Sometimes your gut could use some help to do its job of eliminating waste better. Similarly, there are many natural treatments to help the liver better process toxins. Sometimes a helping hand can make a big difference.

My Version

My 3-week cleanse isn’t designed to be a quick fix – because that doesn’t exist. I like to think of it more like a great kick-starter for a healthier life. I pack a lot of important steps into 3 weeks, focusing on a different topic each week. The goal is to set the wheels in motion. It can have you feeling more energetic, less bloated, more mentally clear and excited about your health. It’s based on good logic rather than flashy fad ideas. I also like to focus most on diet and lifestyle and only use supplements where necessary. Here’s the breakdown:

1. First week: we go over some of the ways that liver health can be aided with foods, herbs or nutrients. I do this because the liver is an important organ that metabolizes hormones, sugars and unwanted compounds.

2. Second week: we go over how to optimize digestion because good digestion is so important for eliminating waste and feeling well.

3. Third week: we go over your diet in more detail and look for gaps in your nutrition that we can fill.

If you want to find out more about my cleanse book a free 15-minute consult or jump right in and book your first appointment!

Common Causes of Fatigue

Fatigue is one of the most common complaints I hear about. When I ask patients to rank their energy on a scale of 1 to 10 most people hover around 5 and would like to see their number go up. Fatigue could be a symptom of a huge range of causes from mild to serious. Today I’ll talk about some of the common causes that I see.

The Basics

Some causes of fatigue are simple to spot on a blood test. Examples are:

- low iron

- hyperthyroidism

- hypothyroidism

- low B12

Another basic cause of fatigue is poor sleep quality. This includes issues falling or staying asleep. This is an area that I like to work on with any fatigued patient.

Hormonal Health

Hormone fluctuations or imbalances can lead to fatigue. Some common examples are thyroid dysfunction, menopause and premenstrual syndrome. Other cases are more subtle. You may have completely irregular cycles or painful cramps but no specific diagnosis. Sometimes getting hormones back in balance can help with fatigue in these cases.

Adrenal Health

Naturopathic doctors talk a lot about a type of fatigue called adrenal fatigue. I like to call it burnout. The adrenal glands produce the "stress hormone" cortisol. The theory is that being stressed and busy all the time can push the adrenals to work too hard. Eventually they get overtired and you feel that as an energy crash. With adrenal fatigue, you feel tired but wide awake at bedtime. You feel irritable, frazzled or depressed. Your gut may be acting up and you may be experiencing cravings and weight gain. You also may find that you get sick all the time – or every time you’re on vacation.  There’s more to the theory but I’ll dig into it in a future article.

Gut Health

Poor gut health can contribute to fatigue. This includes diarrhea, constipation, bloating, heartburn or anything else that involves the gut.  A healthy gut means better nutrient absorption. It also means better elimination of toxins and waste products and improved vitality. Food sensitivities and poor diet have also been linked to fatigue.

Immune Health

Most autoimmune conditions are associated with fatigue. Some common examples are rheumatoid arthritis, Hashimoto's disease and Graves' disease. Hyperactive immune systems (think allergies and asthma) can also be associated with fatigue. Balancing the immune system is an important part of my treatment plan in these cases.

Mental Health

A less commonly discussed cause of fatigue is mental health conditions. Depression and even anxiety can significantly zap someone of their energy. It's important to address these causes of fatigue when needed. Treating these can improve fatigue more than any quick-fix energy boosting supplement could. 

Fatigue is frustrating and getting a handle on it can improve your quality of life in so many ways. If you need help with your fatigue book an appointment or free 15-minute consult today.