Mind Body Connection 6

Mind-Body Connection: How mental well-being can impact food choices and digestion

Mind-Body Connection, an intricate relationship between mental and emotional well-being and dietary habits. Recent research has illuminated the undeniable link between our emotions and their influence on food choices and digestion.

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The Gut-Brain Axis: A Two-Way Communication

The gut-brain axis represents the intricate two-way communication system linking the gastrointestinal tract (known as the gut) and the brain. This communication encompasses neural, hormonal, and immunological pathways. The gut boasts a sophisticated neural network. It is called “the second brain”. Consequently, it’s clear that our emotional well-being  has an impact on our gut health and digestive processes.
Mind Body Connection 2
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Impact of Stress on Digestion

  1. Stress and Digestive Disorders: A study published in the journal “Gut” in 2018 examined the impact of psychological stress on gut health. It found that stress is linked with an increased risk of developing disorders such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Stress can exacerbate symptoms and trigger flares in individuals already suffering from these conditions.
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  1. Stress and Gut Microbiota: Research published in the journal “Psych neuroendocrinology” in 2020 explored the relationship between stress and gut microbiota composition. The study revealed that chronic stress can lead to significant changes in the gut microbiome. As a result it may  contribute to digestive disturbances and overall gut health issues.

Emotional Eating: The Comfort Food Trap

Mind Body Connection 4
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  1. Emotion-Driven Cravings: A study in the “Journal of Neuroscience” in 2019 used functional magnetic resonance imaging (fMRI) to investigate how emotions influence food choices. The findings showed that emotional states, such as stress and sadness, can activate brain regions associated with cravings for high-calorie, pleasurable foods.
  2. Emotional Eating and Weight Gain: A long-term study published in the “American Journal of Clinical Nutrition” in 2017 followed participants for five years. It found a strong association between emotional eating and weight gain. Mainly among those who frequently turned to comfort foods when experiencing negative emotions.

Mindful Eating: The Antidote

  1. Mindful Eating and Digestion: A randomized controlled trial published in “Appetite” in 2018 demonstrated that individuals who practiced mindful eating experienced improved digestion and reduced gastrointestinal symptoms compared to those who did not engage in mindful eating practices. This suggests that mindful eating can positively influence digestive processes.
  2. Mindful Eating an Food Choices: Research in “Obesity” in 2016 indicated that mindful eating interventions can lead to healthier food choices. Participants who underwent mindful eating training showed increased awareness of food choices and greater preference for nutritious foods.
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Cultivating Emotional Resilience for Better Digestion

  1. Stress Reduction and Gut Health: A study published in “Psychosomatic Medicine” in 2021 explored the effects of stress reduction techniques, including meditation and yoga, on gut health. It found that these practices led to improved gut microbiota diversity and reduced gastrointestinal symptoms in participants.
  2. Resilience and Coping Strategies: Research in the “Journal of Behavioral Medicine” in 2019 emphasized the importance of emotional resilience in managing the impact of stress on digestion. Developing coping strategies and emotional resilience can help individuals face the challenges of daily life. Hence, reducing the negative effects of stress on the gut.

Conclusion

The relationship between mental and emotional well-being, food choices, and digestion is the area of study that continues to uncover the depth of the mind-body connection. Understanding how stress and emotions influence our eating habits and gut health, one can  prioritize both mental and physical wellness. Practicing mindful eating and developing emotional resilience are powerful tools that helps keep equilibrium between our minds and bodies. Ultimately leading to a more vibrant and balanced life, as supported by scientific research.

 

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Stress and Digestion: How they are connected and what you can do about it

Title: Stress and Digestion: Managing Stress for a Healthy Gut

Introduction

Stress affects more than just our mental well-being; it can also impact our digestive system. In this blog, we’ll explore the connection between stress and digestion and provide practical tips for managing stress to support a healthier gut.

Understanding the Stress-Digestion Connection

Image Source: Photo by Christopher Oswald, DC, CNS. Retrieved from integrativepro.com

When we experience stress, cortisol—the fight-or-flight hormone—gets released, which can hinder digestion. Reduced blood flow to the digestive tract and inflammation can cause digestive problems like nausea, diarrhea, and constipation. Additionally, stress can disrupt the balance of our gut microbiome, leading to various health issues.

Effective Stress-Management Strategies for Improved Digestion:

  1. Embrace Relaxation Techniques: Engage in deep breathing, meditation, and yoga to combat stress and improve digestion. These practices calm the mind and body, lower stress hormone levels, and promote optimal digestion.
  2. Prioritize Exercise: Regular exercise releases endorphins, which reduce stress levels. Aim for at least 30 minutes of moderate exercise, such as brisk walking or cycling, most days of the week.
  3. Focus on Quality Sleep: Adequate sleep is crucial for stress management and overall well-being. Strive for 7-8 hours of uninterrupted sleep each night to support digestion and reduce stress.
  4. Nourish Your Body with a Healthy Diet: A nutritious diet plays a vital role in supporting gut health and reducing inflammation. Incorporate fruits, vegetables, whole grains, and lean proteins into your meals, while limiting processed foods, sugary snacks, and high-fat meals.

Conclusion

Managing stress is essential for maintaining good digestive health. By implementing relaxation techniques, prioritizing exercise and quality sleep, and following a healthy diet, you can effectively manage stress and support a healthier gut.

At FoodnWellness, we recognize the crucial link between stress and digestion. Our personalized programs integrate stress management techniques, providing tailored nutrition and lifestyle recommendations for optimal gut health and overall wellness. Prioritize your well-being by addressing stress and improving digestion for a happier, healthier you.

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8 Signs You are Addicted to Sugar

Sugar addiction is increasing because of high sugar present in the food we eat. The worst part is that sugar is linked to so many health issues and diseases such as obesity to headaches. Mostly people are not aware that they are addicted to sugar.

You Feel the Need to Eat or Snack All Day Long – If you find yourself mindlessly snacking throughout the day, you may be secretly addicted to sugar. Frequent snacking can also be a sign that you are riding the blood sugar roller coaster. The solution is to focus on eating a combination of the three macronutrients (fats, proteins, and carbohydrates) at every meal or snack.

Photo credits to Andres Ayrton

You Eat a Lot of Fruit or Drink a Lot Juice – Fruit juices are particularly high-glycemic and if one is frequently craving or eating fruit, it could be a sign of an underlying sugar addiction. The solution is to focus on fruits that give more nutrients with less sugar. Berries are rich in antioxidants and other beneficial phytochemicals while containing less sugar than most the fruits.

       Photo Credits to Pexels – Engin Akyurt

You are A Coffee Hound and Crave Sugary – Alcoholic Drinks – The sweeteners and mixers used in coffee and alcoholic drinks can contribute substantially to sugar intake. Many people who quit drinking alcohol or coffee find themselves craving other sources of sugar to replace what is been lost from these drinks. The solution is to add fat to your coffee and skip on the honey and other coffee sweeteners. Be sure to drink alcohol in moderation, and skip on the dark-coloured liquors, mixers, and beer which are all high in sugars.

                Photo Credits to Pexels Chevanon

You’re Chronically Stressed Out – Cortisol hormone promotes hunger and sugar cravings and eating sugar can spike cortisol hormone levels. The solution is to learn to retrain your stress response by practicing breathing through your nose and belly breathing techniques. Try not to eat when you are stressed out – take a walk instead.

             Photo Credits Pexels Energepiccom

You Crave Sugar During or After Meals – If one cannot get through dinner without thinking about dessert, it is a sign that you are addicted to sugar. The solution is to think you may have adrenal fatigue, there are saliva tests that can confirm it. If you suspect you have SIBO, there are breath, urine, and stool tests that can reveal hidden causes of infection that could be contributing to relentless sugar cravings.

         Photo Credits to Pexels Tim Samuel

Hunger – If hunger comes on suddenly, urging to eat immediately, one could be suffering from hypoglycemia. Riding the blood sugar roller coaster makes us crave sugary foods when our blood glucose drops, and hypoglycemia becomes a health hazard when blood sugar levels are too low. The solution is to eat protein and fat at every meal and snack, especially if you are eating carbohydrates. Avoid eating carbohydrates in isolation.

You Crave Carbs in The Morning – Eating a carbohydrate rich meal can increase the blood sugar levels, resulting in frequent hunger and sugar cravings. Craving something sweet first thing in the morning, in the middle of the night, or when you wake up from a nap may be a symptom of a secret sugar addiction. The solution is to eat a protein rich breakfast that contains healthy fats and non-starchy vegetables. Eating starches with dinner, however, can help to promote sleep and weight loss.

         Photo Credits to Pexels Dana Tentis

Cravings for Sugar Increase the Longer You Go Without It – Try giving up sugar for a few days – the more frequent and intense the cravings, the more addicted you probably are. The solution is to eating green salads which helps to naturally balance glucose levels by providing a healthy macronutrient ratio and focusing on low-glycemic carbohydrates to help maintain steady blood glucose control throughout the day.

 

The Bottom Line

Quitting sugar can lead to some uncomfortable side effects. Many people do best with gradually overcoming sugar addiction by fueling their body with the food.

The Paleo diet advocates for a return to natural sources of sweetness coming from a moderate amount of fruit and some sweet and starchy vegetables. It may take some time, but eventually the taste buds will adapt to having less sugar. It may not seem like you are getting enough sweetness on your Paleo diet but be patient as the taste buds evolve.

 

 

 

 

 

 

 

 

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Post partum depression 1

Postpartum Depression-Symptoms & Dietary Guidelines

Postpartum depression (PPD) is a depression that can occur in the weeks or months after childbirth. It is a serious and common condition that affects many new mothers, and it can have a significant impact on their mental health and well-being. PPD is believed to be caused by many physical, emotional, and social factors. It is characterized by feelings of sadness, anxiety, and exhaustion that interfere with daily life and relationships.

It is important to note that postpartum depression is different from the “baby blues,” which is a normal and temporary mood change that many women experience after giving birth. The baby blues usually resolve on their own within a few weeks. Postpartum depression can last for months or longer.

Postpartum depression,tired woman sitting on the floor, crying and hugging her knees. Young mother needs psychological help. Mood disorder. Vector illustration in flat cartoon style.
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Symptoms of Postpartum Depression

  • Persistent feelings of sadness, hopelessness, or worthlessness
  • Loss of interest in activities that were previously enjoyable
  • Difficulty bonding with the newborn or feeling indifferent towards the baby
  • Insomnia or excessive sleeping
  • Changes in appetite or weight
  • Fatigue or lack of energy
  • Difficulty concentrating or making decisions
  • Thoughts of self-harm or harm to the baby
  • Feeling irritable or moody

Other risk factors for postpartum depression include a history of depression or anxiety, a lack of social support, and a difficult pregnancy or delivery.

Stressed young mother hold baby in arms feel frustrated with postpartum depression. Anxious single mom feel depressed suffer from psychological mental problems after pregnancy. Vector illustration.
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Causes of Postpartum Depression

Postpartum depression’s causes are unknown, but it’s thought to be related to hormonal changes and the stress of adjusting to parenthood.

Some possible causes of PPD include:

  • Hormonal changes: The dramatic shifts in hormone levels that occur after childbirth can affect mood and emotional well-being.
  • Lack of support: New mothers who do not have a strong support system may be more prone to PPD.
  • Stressful life events: PPD is more common in mothers who have experienced a significant stressor, such as a recent move or the loss of a loved one, around the time of childbirth.
A doctor holding written paper note with Hormones balance printed on it
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Hormonal Imbalance

After childbirth, there are significant hormonal changes that can affect mood and emotional well-being. During pregnancy, the body produces high amounts of the hormone progesterone. After delivery, progesterone levels drop rapidly. It can contribute to feelings of sadness and irritability. In addition, the hormone oxytocin, which is released during childbirth and breastfeeding, can also affect mood. Oxytocin is often referred to as the “love hormone” because it is involved in bonding and attachment. However, too much or too little oxytocin can contribute to mood changes.

Other hormones that may be involved in PPD include thyroid hormones and cortisol. The thyroid gland produces hormones that regulate metabolism and energy levels. Imbalance of thyroid hormones can lead to changes in mood and energy. The body releases the stress hormone cortisol in response to stress. Chronic high levels of cortisol can contribute to feelings of anxiety and depression.

It is important to note that the hormonal changes that occur after childbirth are normal hence do not necessarily cause PPD. However, they may contribute to the development of PPD in combination with other factors, such as lack of support, stress, or personal or family history of depression.

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Nutritional Guidelines for Managing PPD

One important aspect of managing PPD is nutrition. Proper nutrition can help to improve mood, energy levels, and overall well-being. There is some evidence to suggest that nutrition and diet may play a role in the treatment of postpartum depression (PPD).

Here are some tips for improving your nutrition and diet as part of your treatment for PPD:

  • Eat enough calories: It is important to make sure you are getting enough calories to meet your body’s energy needs. Skipping meals or not eating enough can lead to feelings of low energy and fatigue, which can worsen symptoms of PPD.
  • Avoid skipping meals: Try to eat regular meals and snacks throughout the day to help maintain steady blood sugar levels. This can help to prevent dips in energy and mood.
  • Stay hydrated: Proper hydration is important for overall health and well-being. Make sure to drink enough water and other fluids throughout the day to stay hydrated.
  • Get enough nutrients: Certain nutrients, such as omega-3 fatty acids, folic acid, and iron, have been linked to mental health benefits. Incorporating foods rich in these nutrients into your diet, such as salmon, leafy greens, and fortified grains, may be helpful.
  • Limit unhealthy foods: Processed and sugary foods may provide temporary energy and pleasure, but they can also contribute to feelings of depression and anxiety.
  • Eat foods rich in B vitamins: B vitamins are important for brain function and mood. Foods that are rich in B vitamins include leafy green vegetables, nuts, seeds, legumes, whole grains, and animal products.

It is important to note that nutrition and diet are just one aspect of treatment for PPD.

Nutritionist Diet Consultation of women with Postpartum Depression. Showing how consultation and diet help in mainting woman's wellbeing
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Supplementation

Consider supplements: If you are struggling to get enough of certain nutrients from your diet, you may want to consider taking supplements under the guidance of a healthcare provider.

There are several supplements that have been studied for their potential to help improve symptoms of postpartum depression (PPD).

Image showing nutrients needed for the healthy life and wellbeing
Image from Freepik

Here are some supplements that have been studied for their potential to help with PPD:

  • Omega-3 fatty acids: Omega-3 fatty acids, such as EPA and DHA, are important for brain health and have been shown to improve symptoms of depression. Good sources of omega-3s include fatty fish, nuts, and seeds. Omega-3 supplements, such as fish oil, are also available.
  • Folic acid: It is a B vitamin, can improve mood and reduce the risk of depression. Good sources of folic acid include leafy green vegetables, fortified grains, and legumes. Folic acid supplements are also available.
  • Iron: Iron is important for carrying oxygen to the body’s cells and may be helpful in reducing fatigue and improving mood. Good sources of iron include red meat, poultry, seafood, beans, and fortified grains. Iron supplements are also available.
  • Vitamin D: Vitamin D is important for bone health and may also have a role in mood and mental health. Good sources of vitamin D include sunlight, fatty fish, and fortified foods. Vitamin D supplements are also available.

However, before beginning any supplement, it is crucial to consult with a healthcare provider.

Treatment for PPD

Treatment for PPD may include therapy, medication, or a combination of both. It is important to work with a mental health professional to determine the best course of treatment for you.

Some common therapies for PPD include:

  • Cognitive-behavioral therapy (CBT): This type of therapy helps to identify and change negative thought patterns and behaviors.
  • Interpersonal therapy (IPT): This type of therapy focuses on relationships and social support systems.
  • Supportive therapy: This type of therapy provides a safe and supportive environment for the mother to discuss her feelings and concerns.

Doctors may prescribe selective serotonin reuptake inhibitors (SSRIs) and other antidepressants to treat PPD. It is important to work with a mental health professional to determine the best medication and dosage for you.

It is also important to take care of your physical health such as by getting enough sleep, eating a healthy diet, and finding time to relax and take care of yourself. With the right treatment and support, you can recover from postpartum depression and enjoy the joys of parenting.

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Stress, Gut Health and Probiotics

“Stress is a common experience of daily living”.

Stress, Deadlines, Stuck in traffic, Examinations, Workload and having too much to do in life. But not enough time to do anything. Most of us are familiar with these kinds of daily stresses that get our heart racing, breath quickening, and stomach-churning. These can promote the consumption of highly palatable foods, or junk foods,  which influence gut bacteria to thrive. Stressful life events are associated with the onset of symptoms, including inflammatory bowel disease (IBD), Irritable Bowel Syndrome (IBS), Gastroesophageal reflux disease (GERD), and Peptic ulcer disease.

gut health
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In this paragraph it is shown that there’s a strong connection or link between the gut, which refers to the gastrointestinal tract, and the brain. Firstly, Stress and depression can reshape or alter the gut bacteria’s composition. Secondly, they release metabolites, toxins, and neuro-hormones that can affect appetite, mood, or sleep habits, reducing inflammation in the body. Thirdly, these can contribute to depression, affecting cognitive function and response to stress.

We might already eat a lot of Gut-friendly bacteria called probiotic foods, in our diet such as yogurt or kimchi. Some people take a daily probiotic supplement to reap their potential benefits. However, it is also important to know how to improve digestion and stress issues naturally at home.

There are a few simple ways in which you can improve digestion which include:

  • Physical exercises (including Yoga),
  • By adopting eating healthy food and hydrate yourself,
  • Including few probiotic drinks in your diet such as Buttermilk, Simple milk kefir, Coconut water Kefir, Apple cider vinegar drink, Probiotic vegetable juice. Probiotic foods such as dosa, idli and rice kanji, and healthy mood-boosting foods, dark chocolate, banana, berries,  nuts, and seeds, etc.
Probiotics food
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In conclusion, we can say that Probiotics have promising potential treatment for depression, to prevent intestinal problems linked to chronic stress and other mental health conditions.

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