Gut Bacteria and Mental Health

Gut bacteria and mental health

 

Want to improve your mood? Take care of your gut.

Want to improve your gut? Take care of your mood.

 

Scientists have found that your brain and your gut have a deep connection. Millions of neurons connect them together. Stress goes down from your head to your gut, knocking you and your gut flora

off-balance. On the other hand, a healthy gut can help make your brain happier. “If you have alterations in the brain, you will almost certainly have altered output to the gut because the two organs are that closely connected.” Emeran Mayer, a gastroenterologist (David Geffen School of Medicine, U California, LA).

 

For example, 95% of your serotonin (a hormone so influential on good mood and pleasure that it is often referred as the ‘happiness hormone’) is produced in your gut.

 

The vagus nerve, is a nervous highway that goes from the head to the abdomen. Ninety per cent of the information that travels along this nerve goes from the gut, to your brain, and not the other way around.

The hundreds of trillions of bacteria that live in your gut deliver chemicals in the blood that may get to the brain and modulate your mood. This may explain why scientists have found the health of your mind depends a lot on the health of your gut!

So what can you do to keep your gut in balance? It is almost completely a matter of how you eat.

Follow guidelines already stated in this leaflet and include probiotics in your diet.

 

PROBIOTICS

Probiotics are live microorganisms that provide beneficial effects. These products supply your gut with a beneficial intake of certain kinds of bacteria. According to the World Health Organization, probiotics are

‘live micro-organisms which, when administered in adequate amounts, confer a health benefit on the host’.

Probiotic rich foods include;

Honey, Fermented Vegetables, Sauerkraut, Dark Chocolate, Root and ginger beers, Olives, Buttermilk, Raw Pickles, Yoghurt, Kefir, Raw vinegars, Miso, Sourdough, Wine

 

For more information download the Take 15 booklet HERE

TAKE 15 for October!!

With Our take 15 campaign running for the whole month of October we wanted to continue to talk about all things mental wellbeing in this blog.

 

This week we’re talking about how eating regularly is key to your mental wellbeing.

 

THE IMPORTANCEOF REGULAR MEALS

Eating regularly throughout the day is important for a number of reasons.

Regular meals provide an even source of energy, in contrast to the dips and spikes created when meals are missed.

You also need to feed your brain regularly with the right mix of nutrients for it to work properly. Unlike other organs, your brain relies on a steady supply of glucose (ideally coming from starchy carbohydrates) as its primary fuel. When blood glucose levels rise in a moderate manner and are sustained for longer, there is greater ability to concentrate & think clearly which supports stress management (both low & high blood glucose is a physical ‘stress’ to the body and can contribute to overall stress).

 

WHAT IS REGULAR EATING?

Regular eating involves eating something roughly every 3 hours. Regular eating usually takes the form of three meals and 2 or 3 snacks a day. Ideally, you want to try to eat breakfast within an hour of waking following

with lunch and dinner being 5-6 hours apart after that - not forgetting a healthy snack in between.

 

EATING THE RIGHT TYPE OF CARBOHYDRATE

There is a direct link between mood and blood sugar balance. All carbohydrate foods are broken down into glucose and your brain runs on glucose.

For example, refined carbohydrates such as sweets, cakes, biscuits, white bread etc. rapidly raise our blood sugar levels causing a sugar high which cannot be sustained and results in a dip/sugar crash which can set off a series of mood swings (fatigue, irritability and headaches). The best way to keep your blood sugar level even is to eat what is called a low Glycemic Load (GL) diet and avoid, as much as you can, refined sugar and

refined foods, eating whole foods instead (brown rice, granary/wholegrain bread, potatoes, wholemeal pasta, lentils), fruits, vegetables, and regular meals.

 

WHAT SHOULD I SNACK ON BETWEEN MEALS?

Here are just two of many food groups to consider.

Eat plenty of colourful fruits and vegetables: Fruits and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals,

antioxidants, and fibre.

Focus on eating the recommended daily minimum of five to seven servings of fruit and vegetables and it will naturally fill you up and help you cut back on

unhealthy foods.

 

NUTS AND SEEDS

A quick easy snack to take on the road but also a nice addition to any salad, cereal, stir-fry. Nuts provide a range of nutrients, including large quantities of healthy monounsaturated and polyunsaturated fats (49–74% total fat), and moderate amounts of protein (9–20%).

Nuts are also a good source of dietary fibre and provide a wide range of essential nutrients, including several B group vitamins (including folate), vitamin E, minerals such as calcium, iron, zinc, potassium and magnesium, antioxidant minerals (selenium, manganese and copper).

 

From a mental health

perspective these nutrients have the following effects:

• Magnesium, may help improve memory and protect against age-related memory loss, according to a study in the journal Neuron.

• Vitamin B6, can lift your mood.

• Vitamin E, may prevent cataracts and macular degeneration, maintain healthy skin, and reduce risk of dementia.

• Brazil nuts are one of the best sources of the mineral selenium, and studies have shown that people who are low in it have increased rates of depression, irritability, anxiety and tiredness.

 

As all nuts have different nutrition credentials and offer various health benefits keep mixing them up but remember they are an energy dense snack so be careful of portion size, a handful a day is a good guide

 

TAKE 15

World Mental Health Day and Take 15

 .

 

Take 15 is encouraging employers and employees across the UK  and Ireland to take time out, away from TVs, computers, phones and emails, to connect with colleagues, family or friends.

 

Another way you can take time out of your day and focus on your mental wellbeing is by focusing on relaxation.

 

Relaxation techniques can deepen our breathing, reduce the release of stress hormones, slow down heart rate, reduce blood pressure and help reduce muscle tension. Similarly, relaxation is also linked with increased energy and focus, improved immune function, relief from muscular aches and pains, and motivational and productivity gains

There is no one method that is better than any others, therefore choose one that you find enjoyable and meets your specific goals. The best relaxation technique is the one that fits in with your requirements and lifestyle

Here are 4 great relaxation techniques:

 

Music

 

Music has the power to transform your mood. If you feel the tensions rising, stick on a little classical music to transport you to a higher plane or plug into your favourite song to transport you to good times

and happy memories. Listening to soothing music can lower blood pressure, heart rate and anxiety. If you want to let off steam and get rid of pent up anger, stick on some dance, rock or pop music really loudly

and belt out the song at the top of your voice.

Music therapy is a recognised way of improving mental health, according to the charity Mind.

 

Yoga

 

Yoga combines correct breathing techniques with posture, flexibility and mobility exercise. Yoga places a great emphasis on making breathing deep, rhythmic and effective. The principle of this concept is that

essential thoughts and messages are delivered far more effectively when the body is relaxed and the brain is well oxygenated. This will help the body and mind work more successfully while feeling less tired and less

stressed.

 

Massage Therapy

 

Massage therapy helps induce relaxation, through promoting a healthier blood pressure, helping to lower circulating levels of stress hormones, and helping to relieve tense/tired muscles. From a

physiological perspective the friction produced from the strokes of a massage increases blood flow which will in turn and the elimination of muscular waste by products such as lactic acid. This helps to relax the muscles.

 

Exercise

 

Exercise at a moderate intensity can help reduce circulating levels of stress hormones (eg. cortisol). It can also help reduce muscle tension, improve circulation, reduce blood pressure and improve sleep.

To relax, select an activity that you find enjoyable or fun and avoid activities that are competitive, gruelling or of high intensity

Healthy for Life

Healthy for Life is the health and wellbeing programme which combines both food & nutrition and broader health awareness initiatives, to provide  comprehensive health and wellbeing service across RGU.  

Across Campus you will notice our Healthy Leaves displayed on our Food Counters, these are in place so that you can find food to suit your dietary requirements, for example Eat well, one of your 5 a day, made with Whole Grains, Baked not fried and Vegetarian. 

As part of the Healthy for Life Programme we have various posters around Campus to inform and educate about Healthy Eating and living.

Look out for our Healthy for life Menu Commitments Poster displayed around Campus which details in 10 commitments  how our food is carefully prepared each day:

1. Our menus are created by Experienced Chefs who have a passion for food
2. Our Recipes are Freshly prepared and made as close to the mealtime as possible
3. We feature Fresh fruit, vegetables , whole grains, lean proteins and low or non fat dairy options
4. We provide a vegetarian friendly environment with a  variety of vegetarian menu options
5. We provide nutritious choices where possible, make nutritious information available for the food we serve
6. When available our menus include seasonal selections with local and sustainable products
7. We are proud to serve culturally diverse menus ,featuring traditional favourites, ethnic dishes and international flavours
8. We are reducing the amount of salt and unhealthy fats in our recipes and working with our suppliers to do the same in their ingredients
9. We recognise and accommodate Special dietary needs in a personalised sensitive manner
10. Our Chefs and Dieticians help take the mystery out of Healthy Eating with nutrition education programmes and wellness events


We have various Healthy food outlets across campus with New Salad bars in ABS, Health and Social Care Building and Sports Café, Also in the Basement Café we have the new concept Fresh off the Chopping Board with freshly prepared Salads, in Grays School of Art we have the Vegan and Vegetarian Bar and in the Sir Ian Wood Building we have various Healthy options in Wraps and Flats.

 



Women’s Health Month

 

October is women’s health month

So let’s talk about essential nutrition for women...

A healthy diet gives you energy, supports your mood, maintains your weight, and keeps you looking your best. It can also be a huge support through the different stages in life. Healthy food can help reduce premenstrual syndrome (PMS), boost fertility, combat stress, make pregnancy and nursing easier, and ease symptoms of menopause.

 

Calcium for strong bones

If we build strong bones in our youth, we reduce the risk of osteoporosis (also called brittle bone disease) as we get older. The risk of suffering from this debilitating condition increases dramatically if your bones are weak. Bones continue to grow in density until our late teens and early 20s. After the age of 35, we naturally lose bone density, making it increasingly important to obtain a good and continuous supply of calcium and vitamin D to keep bones strong and avoid foods and drinks that can make them weaker.

Dairy produce has always been highlighted as the best source of calcium but there are other sources to tuck into if you don’t like dairy or are lactose intolerant, such as small boned fish (sardines, anchovies), green leafy vegetables, soya milk, tofu, almonds and seeds. For women, it is recommended to aim for at least 3 portions of dairy per day.

 

Folate - healthy babies, healthy heart

Folic acid or folate (vitamin B9) is essential during pregnancy to prevent neural tube defects such as spina bifida. The spinal cord is formed in the first 12 weeks, meaning folate is critical during the very early stages of pregnancy. It can be weeks before you realise you are pregnant, which is why all women of child-bearing age are advised to take a supplement.

Folate is also good for the immune system, energy production, preventing anaemia and may also help to protect against heart disease and stroke, so it’s worth making sure your diet contains enough, even if you’re not planning a baby.

Women of childbearing age considering pregnancy should take a folate supplement of 400mcg a day in addition to the 200mcg from their diet (total of 600mcg). Pregnant women need a total of 700mcg during the first 12 weeks of pregnancy.

 

Magnesium for a healthy system

Magnesium is vital to a number of bodily functions. It helps the body deal with stress, generates energy and builds healthy bones - it also helps the muscles and nervous systems. Studies show that low intakes of magnesium may be linked to pre-menstrual syndrome (PMS), type 2 diabetes, osteoporosis and migraines. Symptoms of magnesium deficiency include muscular spasms, cramps, lethargy, poor memory and sleep disorders.

Green vegetables, pulses, nuts, seeds and unrefined (brown) grains are the best sources of magnesium. Magnesium is almost completely lost during food processing.

 

Brain-boosting Omega-3 fats

Oily fish are incredibly rich in one of the most beneficial types of fat: omega-3 fatty acids. Omega-3 fats are vital for the development of a baby’s brain, which makes them a key nutrient for pregnant women. Studies also show that women who have a good intake of omega-3 during pregnancy may help to ensure the baby develops a healthy brain and nervous system and possibly reduce the risk of having a premature baby. Omega-3 fats also keep adult hearts healthy and reduce the risk of stroke, and may help to reduce the risk of dementia and Alzheimer’s disease. Generally, omega-3 offers genuine health benefits whatever your stage of life.

We can get all the omega-3 oils we need by eating a couple of 140g portions of oily fish each week. Options include fresh salmon, mackerel, fresh tuna and tinned sardines. Walnuts, flaxseeds and omega-3 eggs are also great sources.