Getting Rid of Depression and Anxiety: How to Eat for Better Mental Health

AHA Publisher — Wed, 13 Oct 2021 07:00:13 +0000

Stephanie Woods via NaturalHealth365 – The foods that you eat not only impact your waistline and your physical health, but they also affect the way you think and feel. You’ve probably always heard that you are what you eat – and it’s true, what you put in your body matters. But, according to a review published in the March 2021 issue of Frontiers of Nutrition, it’s what you feed your brain that really counts. Your “Second Brain” Is Smarter Than You Think Your gastrointestinal system plays an integral role in not only your physical health but in your mood and mental health as well. This is because scientists have found that neural tissue doesn’t only exist in our brains. It lines our gut as well. This network of neurotransmitters does a lot more than just regulate digestion. It is connected to the brain, and it is a key influence in diseases in the body and mental state. They’ve dubbed it out “second brain.” The technical name for our second brain is the enteric nervous system. While it doesn’t help with decision-making or your deep thoughts, it still has much to do. Yes, it does regulate the digestion process and gut behavior, but it is far more complex than that. It is estimated that 90% of the primary visceral nerve fibers transport information to the brain from the gut. This is contrary to what was traditionally believed. The enteric nervous system is also a producer of serotonin – to the tune of 95% of serotonin in the entire body is found in the bowels. This is also likely why certain antidepressants like SSRIs have side effects that include gastrointestinal issues. So, it’s no wonder that diet plays such an important part in mental wellbeing. Scientists Link Brain and Gut Health, Connect Nutrition and Mental Health The foods that you choose to put into your body directly impact your second brain. If you put junk in, it feeds the “bad” bacteria that lives in your gut. This can lead to many health problems, including anxiety and depression. However, your mental health often improves when you focus on nutrition and put the good stuff in. Promoting the idea that a poor diet has a negative impact on mood is not new. Doctors made that connection long ago. However, now that they have linked the second brain and connected all the dots, it makes perfect sense that when you feed that brain in your gut a healthy diet, it will significantly impact your mental health. But both the brain in your skull and the brain in your gut work together, so, make no mistake, the quality of your diet is everything. “Brainbuster” Foods Negatively Impact Mood; Here Are the Top Offenders Some foods are simply not good for you but aren’t detrimental to your health. Then some foods directly affect your brain and gut in ways that can have lasting effects. Nutrients and foods you should avoid include: Foods high in sodium Sugar Factory-farm meats High amounts of toxic fat Artificial sweeteners Overly processed foods Dehydration Zinc deficiency should also be avoided. It can lead to depression as well as poor immunity. Another nutrient that you need to watch out for is low B12. Folate, B12, and B6 help keep your homocysteine levels low. High homocysteine has been linked to an increased risk of Alzheimer’s, cognitive decline, and brain atrophy. Loading Up On “Brain Boosters” Benefit Brain and Gut Health in Multiple Ways Foods that can strengthen your brain and gut, improving your mood and mental wellbeing, are part of a healthy diet. Great brain and gut health diets you might try are the DASH diet and the Mediterranean diet. Doctors and nutritionists highly recommend both. Some of those brain-boosting foods include: Whole grains Foods rich in omega 3 fatty acids Leafy greens Fresh fruit Colorful vegetables Olive oil Berries Legumes and beans Fermented foods like sauerkraut, pickles, and miso Wild caught seafood Obviously, organic quality foods are your best choice. In addition, make sure to incorporate probiotics and prebiotics into your diet as well. The main point is clear: maintaining a well-balanced diet is essential for a healthy body, gut, and brain. Sources for this article include: NIH.gov ScientificAmerican.com To read the original article click here.

The post Getting Rid of Depression and Anxiety: How to Eat for Better Mental Health appeared first on Amazing Health Advances.

Do Digestive Enzymes Prevent Nutrient Deficiencies & Boost Gut Health?

AHA Publisher — Fri, 08 Oct 2021 07:00:22 +0000

Dr. Josh Axe, DC, DNM, CN – The phrase “you are what you eat” is halfway accurate. The real truth is: You are what you digest. Therefore, are digestive enzymes key to better digestion, gut health and nutrient absorption? Surprising as it may seem, up until relatively recently, little was known about how your digestive system actually works. Today, there’s a growing incidence of illnesses that, when traced back to the source, appear to be linked to nutrient malabsorption due to a lack of digestive enzymes. Why are enzymes for digestion important in avoiding illness? The role of digestive enzymes (DE) is primarily to act as catalysts in speeding up specific, life-preserving chemical reactions in the body. Essentially, they help break down larger molecules into more easily absorbed particles that the body can actually use to survive and thrive. What Are Digestive Enzymes? Digestive enzymes are definedas “enzymes that are used in the digestive system.” All enzymes are catalysts that enable molecules to be changed from one form into another. These enzymes help us digest foods by breaking down large macromolecules into smaller molecules that our guts are capable of absorbing, thus supporting gut health and making sure the nutrients are delivered to the body. Types: What are the main digestive enzymes? They are split into three main classes: proteolytic enzymes that are needed to metabolize proteins lipases needed to digest fats amylases needed to break down carbohydrates There are various types of DE found in humans, some of which include: Amylase — Found in saliva and pancreatic juice, works to turn large starch molecules into maltose. Needed to metabolize carbohydrates, starches and sugars, which are prevalent in basically all plant foods (potatoes, fruits, vegetables, grains, etc.). Pepsin — Which enzyme breaks down protein? Found in the gastric juice within your stomach, pepsin helps turn protein into smaller units called polypeptides. Lipase — Made by your pancreas and secreted into your small intestine. After mixing with bile, this turns fats and triglycerides into fatty acids. Needed to properly absorb foods like dairy products, nuts, oils, eggs and meat. Trypsin and chymotrypsin — These endopeptidases further break down polypeptides into even smaller pieces. Cellulase — Helps with digestion of high-fiber foods like broccoli, asparagus and beans, which can cause excessive gas. Exopeptidases, carboxypeptidase and aminopeptidase — Help release individual amino acids. Lactase — Turns sugar lactose into glucose and galactose. Sucrase — Cleaves the sugar sucrose into glucose and fructose. Maltase — Reduces the sugar maltose into smaller glucose molecules. Other enzymes that help with absorption of sugar/carbs include invertase, glucoamylase and alpha-galactosidase. How Do Digestive Enzymes Work? Digestion is a complex process that first begins when you chew food, which releases enzymes in your saliva. Most of the work happens thanks to gastrointestinal fluids that contain DEs, which act on certain nutrients (fats, carbs or proteins). We make specific DEs to help with absorption of different types of foods. In other words, we produce carbohydrate-specific, protein-specific and fat-specific enzymes. DEs aren’t just beneficial — they’re essential. They turn complex foods into absorbable compounds, including amino acids, fatty acids, cholesterol, simple sugars and nucleic acids (which help make DNA). They are synthesized and secreted in different parts of your digestive tract, including your mouth, stomach and pancreas. Below is an overview of the six-step digestive process, starting with chewing, that triggers DE secretion in your digestive tract: Salivary amylase released in the mouth is the first DE to assist in digestion of molecules, and that process continues after food enters the stomach. The parietal cells of the stomach are then triggered into releasing acids, pepsin and other enzymes, including gastric amylase, and the process of degrading the partially digested food into chyme (a semifluid mass of partly digested food) begins. Stomach acid also has the effect of neutralizing the salivary amylase, allowing gastric amylase to take over. After an hour or so, the chyme is propelled into the duodenum, where acidity triggers the release of the hormone secretin. That, in turn, notifies the pancreas to release hormones, bicarbonate, bile and numerous pancreatic enzymes, of which the most relevant are lipase, trypsin, amylase and nuclease. The bicarbonate changes the acidity of the chyme from acid to alkaline, which has the effect of not only allowing the enzymes to degrade food, but also killing bacteria that are not capable of surviving in the acid environment. At this point, for people without DE insufficiency (lack of digestive enzymes), most of the work is done. For others, supplementation is needed and helps this process along. This can even be true for pets, since there are several benefits of digestive enzymes for dogs, digestive enzymes for cats and for other animals too. Who Needs Them? (Signs of Deficiency) The answer to the increasingly asked question — “Who should take digestive enzymes?” — may ultimately turn out to be many more people than you might expect. People who experience symptoms like bloating, gas, abdominal pain and fatigue due to undigested foods may benefit from a DE supplement. Other signs that you might lack DEs include: Acid reflux Dyspepsia (pain or an uncomfortable feeling in the upper middle part of your stomach area) Cravings for certain foods Thyroid problems Heartburn, indigestion or burping Hair that is thinning or falling out Dry or lackluster skin Trouble concentrating or brain fog Morning fatigue Trouble sleeping well Arthritis or joint pain Muscle weakness or feeling too tired to exercise Mood swings, depression or irritability Headaches or migraines Worsened PMS People with the following health conditions can likely experience some relief from taking a DE supplement: 1. Digestive Diseases If you have any type of digestive disease — such as acid reflux, gas, bloating, leaky gut, irritable bowel syndrome (IBS), Crohn’s disease, ulcerative colitis, diverticulitis, malabsorption, diarrhea or constipation — then DEs may be able to help. They can help take stress off of the digestive organs and decrease symptoms like abdominal pain and bloating that are associated with gastrointestinal disease. 2. Age-Related Enzyme Insufficiency As we age, the acidity of our stomach acid becomes more alkaline, and this can prevent enough pancreatic secretions from being released. Concurrent illnesses aside, as we age there’s increasing suspicion that digestive problems may result from either low stomach acid or DE insufficiency, which are thought to be common causes of acid reflux. 3. Hypochlorhydria Hypochlorhydria (having too little stomach acid) makes it hard for minerals, vitamins and nutrients to be “cleaved” or released from food while in the GI tract, and if this action fails, then nutritional insufficiency is usually the result. 4. Liver Disease and Other Enzyme-Related Illnesses Anyone with liver disease should be suspected as having a concurrent enzyme insufficiency. One of the more common conditions is known as alpha-1 antitrypsin deficiency, a genetic disorder that affects roughly one in 1,500 people worldwide. Symptoms that may be experienced include unintentional weight loss, recurring respiratory infections, fatigue and rapid heartbeats. There illnesses (that may at first diagnosis appear unrelated to low DE production) include: Crohn’s disease Iron deficiency or vitamin B12 deficiency Vitamin D deficiency Other symptomatic indicators of enzymatic insufficiency are: Stool changes — If the stool is pale and floats in the toilet bowl or if it’s greasy or fatty. Gastrointestinal complaints — Stomach distention and diarrhea, especially around an hour after eating. Flatulence and indigestion are also indicative. 5. Pancreatic Insufficiency Pancreatic insufficiency is the inability of the pancreas to secrete the enzymes needed for digestion. This is a common problem among people with pancreatic cancer. Prescription pancreatic enzyme products (also called called replacement therapy) may be used in patients with pancreatic cancer, chronic pancreatitis, cystic fibrosis and after surgery on the gut to help promote healing. Best Natural Sources (Foods) Many raw plants, such as raw fruits and vegetables, contain enzymes that aid in their digestion. Raw fruits and vegetables grown in nutrient-rich soils are the best natural sources of DEs, so make sure to buy more of these when you shop for groceries: Pineapple Papaya Kiwi Kefir and yogurt Bananas Mango Miso, soy sauce and tempeh (fermented soy products) Sauerkraut and kimchi Avocado Bee pollen Apple cider vinegar Raw honey Digestive enzyme supplements are derived mostly from three sources: Fruit-sourced — usually pineapple– or papaya-based. Bromelain is an enzyme derived from pineapple that breaks down a broad spectrum of proteins, has anti-inflammatory properties and can withstand a broad pH (acidic/alkaline) range. Papain is another enzyme that’s derived from raw papaya and works well to support the breakdown of small and large proteins. Animal-sourced — including pancreatin sourced from ox or hog. Plant-sourced — derived from probiotics, yeast and fungi. Supplements Because proteins, sugars, starches and fats all require specific types of enzymes, it’s best to take a supplement that covers all the bases. Many experts feel that the best digestive enzymes in supplement form are those that contain a full-spectrum blend intended for general digestive improvement. Look for a supplement that includes a variety of enzymes, including some of the following (price may vary depending on the supplement you purchase): Alpha-galactosidase (this is the enzyme found in Beano®, derived from Aspergillus niger, which is said to help with carbohydrate digestion) Amylase (produced by the salivary glands) Cellulase Glucoamylase Invertase Lactase Lipase Malt diastase Protease (or acid proteases) Peptidase Beta-glucanase Pectinase Phytase Here are some tips for purchasing DEs based on your symptoms and current health: If you have gallbladder issues and are looking for a gallbladder natural treatment, purchase one with more lipase and bile salts. Where you see betaine HCL listed as a product ingredient, make sure pepsin is also included. Others contain lactase, which until recently was only available as an individual product. This enzyme is designed to assist those with specific issues relating to sugar absorption from dairy products. Consider a supplement that contains protease, which helps with protein digestion, if you have an autoimmune or inflammatory condition. Choose a blend with herbs, such as peppermint and ginger, that also support digestion. Also, because some people need more pancreatic enzymes than others, you need to bear in mind the level of each is dependent on your needs. Most products contain some level of pancreatin, which is a combination of all three pancreatic enzymes. Are vegan DE supplements available? Some products contain only plant-based enzymes, which are aimed at vegetarians and vegans. These usually at least contain bromelain derived from the pineapple, and many include papain enzyme from the papaya. Products designed specifically for vegans usually contain pancreatin derived from Aspergillus niger. This is a fungus-based, fermented product rather than an enzyme sourced from ox or hog bile, which is the usual source. In addition, some have complementary herbs and spices. Amla (gooseberry) extract — which isn’t an enzyme, but an herbal remedy from Ayurveda medicine taken for general well-being — is often included. It’s believed to work in synergy with the other compounds. When should you take digestive enzymes? For optimal results, take DEs about 10 minutes before each meal or with your first bite. Protease supplements can be taken in between meals in addition to DEs with meals. Start by taking enzymes with about two meals per day, and adjust your dosage as needed as the days move on. Can you take probiotics and digestive enzymes at the same time? Yes. Take enzymes before a meal and probiotics after or between. It’s also beneficial to get probiotics from fermented foods like yogurt, kefir, kimchi or sauerkraut. Probiotics can help restore balance to the gut microbiome and further aid in digestion, while also curbing symptoms like gas and bloating. Benefits Why are digestive enzymes good for you? Mostly because they help us digest foods. The main reasons why many people should take digestive enzymes are to: Help treat leaky gut and other conditions like celiac disease by taking stress off the gastrointestinal tract. Support a healthy balance of bacteria and microbes in the gut. Assist the body in absorbing difficult-to-digest protein and sugars like gluten, casein and lactose (milk sugar). Greatly improve symptoms of acid reflux and irritable bowel syndrome. Enhance nutrition absorption and preventing deficiencies. Counteract enzyme inhibitors naturally in foods like peanuts, wheat germ, egg whites, nuts, seeds, beans and potatoes. You might be wondering, do...

The post Do Digestive Enzymes Prevent Nutrient Deficiencies & Boost Gut Health? appeared first on Amazing Health Advances.

you are what you digest Archives - Amazing Health Advances

Getting Rid of Depression and Anxiety: How to Eat for Better Mental Health

Do Digestive Enzymes Prevent Nutrient Deficiencies & Boost Gut Health?