Supporting The Microbiome and Mental Health During the Pandemic and Beyond
The coronavirus pandemic has increased stress level, anxiety, and mental health in general for everyone in one way or another. Whether we are aware of it or not, the significant changes in work, home life, and ability to go places naturally cause increased stress. As the weeks have worn on with sheltering in place and trying to forge new routines, many people are struggling to navigate the continued uncertainty. Those with a prior history of anxiety and/or trauma may find themselves triggered by these new circumstances and frustrated with a sense of “going backwards” with their ability to manage life stressors. As things slowly begin to open up again, some people are noticing increased anxiety around figuring out how to return to their previous patterns, or whether they want to return to their old “normal” at all.
While there are thoughts and feelings that accompany an increase in stress and anxiety, many people are also experiencing the tangible impacts of increased stress. These can include sleep disruption, increased food cravings (typically for comfort foods), digestive issues, and increased sedentary activities. Each of these has an impact on stress and anxiety levels and, when not addressed, can make them worse. Increases in stress and anxiety also take a toll on mood, generally making it worse, as well as our physical health. Most people think of weight gain as a common physical issue associated with worsening mental health, but reduced immune function is just as significant – especially during a time like this when concerns about illness are at an all-time high.
Mental health and the gut microbiome
One of the most important, but often ignored, aspects of mental health is gut health.
The gut-brain connection is well-established in the research and involves constant cross-talk between the brain and the gut. The microbiome plays a major role in this bidirectional communication. When the microorganisms in our gut are well-balanced they allow for healthy productive communication with the brain, which supports positive mood, reduced anxiety, and clearer thinking. When the delicate balance of microorganisms in the gut gets thrown out of whack, however, this communication breaks down in a way that can lead to higher anxiety, foggy thinking, poor attention, low mood, and more.
During periods of high stress, such as we are all experiencing right now, the body goes into a self-preservation mode, involving the release of hormones such as adrenaline and cortisol to help us manage. When these hormones are released more often than they should be, the body has difficulty clearing them out, and they circulate in our system causing a host of problems. One area impacted by these stress hormones is the gut microbiome, as these excess hormones can lead to imbalances in gut flora. These changes in the gut then add to the problem by disrupting GI function, which impacts neurotransmitters and brain function, all of which adds to the level of physical and mental stress.
Lifestyle strategies to support a healthy mind and microbiome
The relationship between microbiome health and mental health is bidirectional, meaning they each impact the other. There are many lifestyle strategies that support improved mental health by reducing stress level and improving overall brain function, which also supports a healthier gut microbiome. Here are some simple but powerful strategies to consider during this time:
- Sleep – Getting enough good quality sleep at night is essential for mental health. During this uncertain time, many people are out of routine and struggling to get a good night’s sleep. Sticking to a bedtime and wake time is important, even if you don’t have to be up to leave the house for work at a certain time in the morning. It’s also helpful to avoid caffeine in the later afternoon and evening and establish a wind-down routine in the hour before bed that doesn’t involve screen time, as this can make falling asleep more difficult.
- Movement – Make sure to get some kind of physical activity each day, even when stuck at home. Research has shown that physical exercise is as effective for improving mood and reducing anxiety as prescription medications. Building little movement breaks into the work day can make a positive difference. Try walking up and down the stairs several times, stretching, or even running in place for 2 minutes. Going outdoors to run, walk, or do some yoga provides a double-dose of mental health benefits, as you’re not only physically active but also getting exposure to nature.
- Diet – Food plays a critical role in mood, anxiety, focus, and every other aspect of mental health. While baking yet another batch of brownies may sound like a good idea, increased sugar intake can worsen mental health, not to mention reducing immune function. Focus on eating plenty of produce, staying hydrated with water, and reducing intake of heavily processed foods to boost mood and reduce stress.
- Stress-reduction strategies – There are many approaches and tools that help reduce stress and support physical and mental calming. Deep breathing, mindfulness activities, meditation, and tapping are simple to learn and can work quickly to reduce stress and overwhelm. Experiment with finding what works best for you, and then make time to use these strategies daily.
- Connect – Humans thrive on connection with others, and the isolation many are experiencing right now takes a significant toll on mental health. While you may not be able to physically connect with others outside your home during this time, it’s important to connect in other ways. Using technology to text, call, and video chat with those you care about can be helpful. Helping others is another way to support the need for connection and can be accomplished by even small gestures of leaving a kind note in a neighbor’s mailbox or doing some grocery shopping for an elderly family member.
- Reduce screen time – While this may seem completely implausible right now, when we are more dependent on technology than ever before, it’s important to recognize how excessive screen time impacts mental health. Research has shown that overuse of devices can lead to worse mood, anxiety, focus, behavior, sleep, and more. This holds true for children and adults. Taking breaks from devices throughout the day is beneficial, even for brief periods of time. Be intentional about stepping away from devices for at least a few minutes each hour, have device-free meals, and put devices away when you’re doing an activity that doesn’t require them.
Written by Nicole Beurkens, PhD, CNS
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BUTTERNUT SQUASH STEW
4 servings
226 Calories · 10.5 g Protein · 12 g Fiber
Butternut squash contains beta-carotene, a powerful antioxidant that can help protect against cancer.
Ingredients
Makes 4 Servings
- Water, divided (1 1/2 cups)
- Tamari or Low sodium soy sauce (1 tbsp.)
- Onion, chopped (1)
- Red bell pepper, seeded and diced (1)
- Cloves garlic, minced (4)
- Butternut squash, about 1 pound (1)
- Crushed tomatoes (1 15-ounce can)
- Dried oregano (1 1/2 tsp.)
- Chili powder (1 tsp.)
- Ground cumin (1/2 tsp.)
- Black pepper (1/4 tsp.)
- Kidney beans, undrained (1 15-ounce can)
- Corn, undrained, or 2 cups frozen corn (1 15-ounce can)
Directions:
- Heat 1/2 cup of water and soy sauce in a large pot.
- Add onion, bell pepper, and garlic. Cook over medium heat until onion is soft and most of the water has evaporated, about 5 minutes.
- Peel squash, then cut it in half. Scoop out seeds and discard. Cut squash into 1/2-inch cubes (you should have about 4 cups).
- Add squash to cooked onions along with tomatoes, 1 cup water, oregano, chili powder, cumin, and black pepper. Cover and simmer until squash is just tender when pierced with a fork, about 20 minutes.
- Add kidney beans and corn and their liquids and cook 5 minutes longer.
*For special occasions, serve it in a pumpkin that has been hollowed out and baked until just tender.
Nutrition Facts - Per 2 1/2-cup serving
Calories: 226, Fat: 2.3 g, Saturated Fat: 0.4 g, Calories from Fat: 8.6%, Cholesterol: 0 mg, Protein: 10.5 g, Carbohydrates: 46 g, Sugar: 13 g, Fiber: 12 g, Sodium: 607 mg,
Calcium: 145 mg, Iron: 3.2 mg, Vitamin C: 70.7 mg, Beta-Carotene: 5,369 mcg, Vitamin E: 2.8 mg
Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, RD; recipe by Jennifer Raymond, MS, RD
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Multivitamin/Multimineral Supplements
Play a Vital Role in Protecting
Immune Health*
Older adults (ages 55-75) who took a daily multivitamin and mineral supplement with zinc, vitamin C and vitamin D in a 12 week study experienced feeling under the weather for shorter periods of time and with less severe symptoms than a control group that received a placebo.*
These new findings from Oregan State University researchers were published in the journal Nutrients.
As people get older, the risk of vitamin and mineral deficiencies that contribute to age-related immune system deficiencies rises. Across the US and Canada research suggests more than 33% of older adults are deficient.
"A decline in the immune system is most often characterized by increased levels of inflammation, reduced innate immune function and reduced T-cell function," said Adrian Gombart, professor of biochemistry and biophysics at Oregon State University, and a principal investigator at the Linus Pauling Institute. "Since multiple nutrients support immune function, older adults often benefit from multivitamin and mineral supplements."*
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PANDEMIC DEFENSE
SUPPORT YOUR IMMUNE SYSTEM!
Below is a link to a video on Ai/E10
https://www.screencast.com/t/LyXXxurbT
Helps modulate the immune system so it can recognize, respond and adapt to threats. Supports immune cell communication.*
Ai/E10 –
Shown in studies to support natural killer (NK) cell function, which is important in maintaining a strong immune system.*
Helps protect cells from the damaging effects of toxins in the air and food, so immune cells can rid the body of harmful substances.*
Can be taken when you feel the need for extra immune support, or taken alone. Environmental toxins, pollutants and stress all tax the immune system. NK-Immune is an effective way to get a higher level of the patented, antigen-infused whey extract Ai/E10 and a powerful boost for your immune system.
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Multivitamin/Multimineral Supplements
Play a Vital Role in Protecting
Immune Health*
Older adults (ages 55-75) who took a daily multivitamin and mineral supplement with zinc, vitamin C and vitamin D in a 12 week study experienced feeling under the weather for shorter periods of time and with less severe symptoms than a control group that received a placebo.*
These new findings from Oregon State University researchers were published in the journal Nutrients.
As people get older, the risk of vitamin and mineral deficiencies that contribute to age-related immune system deficiencies rises. Across the US and Canada research suggests more than 33% of older adults are deficient.
"A decline in the immune system is most often characterized by increased levels of inflammation, reduced innate immune function and reduced T-cell function," said Adrian Gombart, professor of biochemistry and biophysics at Oregon State University, and a principal investigator at the Linus Pauling Institute. "Since multiple nutrients support immune function, older adults often benefit from multivitamin and mineral supplements."* |
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Vitamin C
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Get yours today!
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Vitamin D3 with K2
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Zinc
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