Psychobiotics are a new field of research into probiotic strains that exert psychological and emotional effects. The gut is known as the second brain, and research into how the gut-brain axis affects us is uncovering much, including what our ancestors (ie Hippocrates) knew. Inflammation in the gut creates body wide I foammatib and inflammation in the brain, causing and contributing to mental illnesses, beain fog, poor concentration, and poor memory.
Antibiotics can produce anxiety and social-abnormalities in mice, and supplementation with probiotic strains can reverse this.
Some of the most prominent “psychobiotics” include:
- Lactobacillus Rhamnosus
- Lactobacillus Fermentum
- Lactobacillus Reuteri
- Lactobacillus Casei
- Lactobacillus Paracasei
- Lactobacillus Helveticus
- Lactobacillus Plantarum
- Bifidobacterium Breve
- Bifidobacterium Longum
2. Vitamin D & Sunlight
Vitamin D & Sunlight have long been studied and shown to have significant improvements on mood, wellness, anxiety, and mental & emotional health. Sunlight on bare skin can give you enough Vitamin D in as little as 10 minutes a day. Supplementing with Vitamin D3 has been shown many time to provide significant improvements, however in some people (like me) it can seemingly worsen mood for some reason. Even if it’s cold out or cloudy out, there is still sunlight. Sunlight can be received even through windows and clothes. Pop outside in some thin layers if even for 10 minutes a day and you will significantly improve your Vitamin D levels.
Foods High In Vitamin D Include:
- Egg Yolks
- Animal Products, Animal Fats
- Cheeses & Other Dairy
- Fatty Fish
- Cod Livers or Cod Liver Oil
- Mushrooms Also Contain Vitamin D, However Vitamin D2 In Supplementation Has Been Shown To Have Possible Negative Interactions
3. Redlight Therapy
Redlight Therapy, just like sunlight and vitamin d, has been shown to have many great benefits for health, beauty, and stress & anxiety.
Shining Redlight on you for as little as 10 minutes a day, similar to sunlight, can provide great reductions in anxiety throughout the whole day and especially with regular use. Redlight in the sunlight spectrum might be one of the reasons for it’s most potent benefits and why Redlight itself is so beneficial.
Shining a redlight device on your chest for just 10 minutes a day has the best benefits for stress as well as metabolism and hormonal health. Or, you can shine it where you might have pain or an injury, like your joints.
Magnesium is another well studied and widely known factor for stress and anxiety. Magnesium is involved in over 300 enzymatic systems and is required to make ATP, the fuel of your cells and mitochondria. Magnesium is a muscle relaxant, and potent anti-anxiety and anti-stress nutrient. Stress and anxiety actually depletes this nutrient, causing a vicious self-reinforcing cycle.
Supplementing with Magnesium such as Magnesium Glycinate, and eating foods high in Magnesium such as cacao can have big benefits.
5. Gut Health
There are other approaches to gut health, the vagus nerve, and the gut-brain axis other than probiotics. These things include:
- Sunlight & Vitamin D
- Redlight Therapy
- Collagen, Beef Gelatin, or Bone Broth
- Prebiotic Fibre Such As Inulin, Galacto-Oligosaccharides, Potato Starch, or Bananas
- Insoluble Fibre Such As Carrots, Parsnips, Turnips, or Rutabagas or Other Root Vegetables & Tubers
- Reducing Stress & Anxiety
- Vitamin B1
- Fermented Fruits, Vegetables, Dairy, and Meat Products
6. Other Anxiety Supplements
- Glycine (Or Beef Gelatin, Collagen, or Bone Broth)
- Bacopa Monnieri
- Rhodiola Rosea
- Ginkgo Biloba
- Cordyceps Militaris
- Lion’s Mane
Journaling is an incredible and incredibly underrated tool for anxiety, depression, and mood. Simply journaling your thoughts, and allowing the anxious and ruminant brain a place to place these thoughts, to sort of offload the cognitive and emotional burden, can free the mind from such thoughts and anxiety. Journaling is a skill, so don’t be discouraged if you can’t write as much as you expect to or want to.
Pick up a pencil and paper and just allow yourself to write whatever is weighing on your mind. Ask yourself “What Am I Feeling Today?” or “How Am I Feeling Today?”. Asking yourself questions like these can get the flow started when you don’t have any idea what to write. Practicing gratitude by writing down and reminding yourself of what you are thankful for is another great way to combat anxiety and reduce stress, and also improve your mood and mindset.
Practice journaling day and night to really see a huge boost in your everyday.