How Probiotics May Ward Off Depression And Anxiety

Carolyn Gregoire

 

In recent years, neuroscientists have become increasingly interested in the idea that there may be a powerful link between the human brain and gut bacteria. And while a growing body of research has provided evidence of the brain-gut connection, most of these studies so far have been conducted on animals.

Now, promising new research from neurobiologists at Oxford University offers some preliminary evidence of a connection between gut bacteria and mental health in humans. The researchers found that supplements designed to boost healthy bacteria in the gastrointestinal tract ("prebiotics") may have an anti-anxiety effect insofar as they alter the way that people process emotional information.
While probiotics consist of strains of good bacteria, prebiotics are carbohydrates that act as nourishment for those bacteria. With more evidence that gut bacteria may exert some influence on brain function and mental health, probiotics and prebiotics are being studied for the potential alleviation of anxiety and depression symptoms.

"Prebiotics are dietary fibers (short chains of sugar molecules) that good bacteria break down, and use to multiply," the study's lead author, Oxford neurobiologist Dr. Philip Burnet, told The Huffington Post. "Prebiotics are 'food' for good bacteria already present in the gut. Taking prebiotics therefore increases the numbers of all species of good bacteria in the gut, which will theoretically have greater beneficial effects than [introducing] a single species."

To test the efficacy of prebiotics in reducing anxiety, the researchers asked 45 healthy adults between the ages of 18 and 45 to take either a prebiotic or a placebo every day for three weeks. After the three weeks had passed, the researchers completed several computer tests assessing how they processed emotional information, such as positive and negatively-charged words.

The results of one of the tests revealed that subjects who had taken the prebiotic paid less attention to negative information and more attention to positive information, compared to the placebo group, suggesting that the prebiotic group had less anxiety when confronted with negative stimuli. This effect is similar to that which has been observed among individuals who have taken antidepressants or anti-anxiety medication.

The researchers also found that the subjects who took the prebiotics had lower levels of cortisol -- a stress hormone which has been linked with anxiety and depression -- in their saliva when they woke up in the morning.

While previous research has documented that altering gut bacteria has a similarly anxiety-reducing effect in mice, the new study is one of the first to examine this phenomenon in humans. As of now, research on humans is in its early stages. A study conducted last year at UCLA found that women who consumed probiotics through regularly eating yogurt exhibited altered brain function in both a resting state and when performing an emotion-recognition task.

"Time and time again, we hear from patients that they never felt depressed or anxious until they started experiencing problems with their gut," Dr. Kirsten Tillisch, the study's lead author, said in a statement. "Our study shows that the gut–brain connection is a two-way street."
So are we moving towards a future in which mental illness may be able to be treated (or at least managed) using targeted probiotic cocktails? Burnet says it's possible, although they're unlikely to replace conventional treatment.

"I think pre/probiotics will only be used as 'adjuncts' to conventional treatments, and never as mono-therapies," Burnet tells HuffPost. "It is likely that these compounds will help to manage mental illness... they may also be used when there are metabolic and/or nutritional complications in mental illness, which may be caused by long-term use of current drugs."

The findings were published in the journal Psychopharmacology.

Stress and Stomach Problems

Posted by a member of our Voluntary Emergency Services:

It may not be known to you, but your recent stomach ache may be because you are under a lot of stress. Butterflies in your stomach may not be just a figure of speech any more. If you have been under a lot of stress, chances are that you might also suffer from some stomach problems caused by stress.

But one can't help asking the question: How does stress cause stomach problems?

Stress Stomach Problems

The various stomach problems caused due to stress are given below. Irritable Bowel Syndrome (IBS) One of the most common stomach problems caused by stress is the irritable bowel syndrome. Irritable bowel syndrome is an umbrella condition which comprises a variety of illnesses under its purview. Scientists say that when a person is stressed, the brain is programmed to release some hormones and chemicals. When these hormones enter the digestive tract of a person, they cause trouble. Irritable bowel syndrome maybe characterized by either an increase or decrease in the contractions of the intestines.

In case there is an increase in the contractions of the intestine, you might suffer from diarrhea or cramping. On the other hand, if there is a decrease in the contractions of the intestines, it may lead to constipation. The increase or decrease in the motility of the intestines affect the digestive system causing stomach trouble. Thus we see that IBS may cause an increase in the speed of passage of waste matter along the intestines or a decrease in the speed of passage of waste matter.

Read on to know more about symptoms and treatment of irritable bowel syndrome and irritable bowel syndrome medication.

Nervous Stomach
Normally when diagnostic tests fail to identify a particular cause for a stomach related illness, the condition is known as a nervous stomach. When there is no plausible cause for a stomach-related illness, it is generally assumed that the cause for it is a nervous stomach. Nervous stomach is the source of stomach problems from stress. A nervous stomach, like irritable bowel syndrome, is caused due to stress. It may be caused because the brain releases a lot more acids into the stomach when you are stressed.

A nervous stomach may be the cause of any stomach-related illnesses such as abdominal fullness, bloating, belching and flatulence, acid reflux, nausea and heartburn. More on stomach pain and bloating. Read on for more about: Nervous Stomach Ache Nervous Stomach in Children Other Stomach Problems Due to Stress

Along with irritable bowel syndrome and nervous stomach, there may also be a number of other stomach-related illnesses that are caused due to anxiety. One of the most common conditions caused due to stress include stomach ulcers.

Stomach ulcers are inflammation of the stomach due to excessive release of hydrochloric acid in the body. While hydrochloric acid is otherwise present in the body in very small amounts, even the slightest increase can cause trouble.

It is said that although inflammatory bowel disease (IBD) is not directly caused by stress, a preexisting case of IBD may be worsened due to stress.

How to Prevent Stomach Problems Caused by Stress
If your stomach problems are indeed caused by stress, I guess the most logical thing to do would be to reduce stress. So how does one reduce stress? Stress can be effectively managed in several ways. The most common way is to participate in some de-stressing activities which will make you feel less stressed. Find some hobbies which will help you reduce stress.

Other things you can do is to get corrective cognitive therapy that will help you deal with the stress better. You should also learn to prioritize your responsibilities and take up only so much work that you can handle. If nothing worse, try to get counseling, which will surely help you deal with your problems better. Read on for stress relief activities and stress relief techniques.

So now you know about the stomach problems caused by stress and how to cure them. After reading this article you probably know that there may be something else causing your stomach upset rather than a bit of extra pizza!

Stress: Can We Cope?

As modern pressures take their toll doctors preach relaxation
"Rule No. 1 is, don't sweat the small stuff. Rule No. 2 is, it's all small stuff. And if you can't fight and you can't flee, flow."

—University of Nebraska Cardiologist Robert Eliot, on how to cope with stress
It is the dawn of human history, and Homo sapiens steps out from his cave to watch the rising sun paint the horizon. Suddenly he hears a rustling in the forest. His muscles tense, his heart pounds, his breath comes rapidly as he locks eyes with a saber-toothed tiger. Should he fight or run for his life? He reaches down, picks up a sharp rock and hurls it. The animal snarls but disappears into the trees. The man feels his body go limp, his breathing ease. He returns to his darkened den to rest.

It is the start of another working day, and Homo sapiens steps out of his apartment building into the roar of rush hour. He picks his way through the traffic and arrives at the corner just in time to watch his bus pull away. Late for work, he opens his office door and finds the boss pacing inside. His report was due an hour ago, he is told; the client is furious. If he values his job, he had better have a good explanation. And, by the way, he can forget about taking a vacation this summer. The man eyes a paperweight on his desk and longs to throw it at his oppressor. Instead, he sits down, his stomach churning, his back muscles knotting, his blood pressure climbing. He reaches for a Maalox and an aspirin and has a sudden yearning for a dry martini, straight up.

The saber-toothed tiger is long gone, but the modern jungle is no less perilous. The sense of panic over a deadline, a tight plane connection, a reckless driver on one's tail are the new beasts that can set the heart racing, the teeth on edge, the sweat streaming. These responses may have served our ancestors well; that extra burst of adrenaline got their muscles primed, their attention focused and their nerves ready for a sudden "fight or flight." But try doing either one in today's traffic jams or boardrooms. "The fight-or-flight emergency response is inappropriate to today's social stresses," says Harvard Cardiologist Herbert Benson, an expert on the subject. It is also dangerous. Says Psychiatrist Peter Knapp of Boston University: "When you get a Wall Street broker using the responses a cave man used to fight the elements, you've got a problem."
Indeed we have.

In the past 30 years, doctors and health officials have come to realize how heavy a toll stress is taking on the nation's well being. According to the American Academy of Family Physicians, two-thirds of office visits to family doctors are prompted by stress-related symptoms. At the same time, leaders of industry have become alarmed by the huge cost of such symptoms in absenteeism, company medical expenses and lost productivity. Based on national samples, these costs have been estimated at $50 billion to $75 billion a year, more than $750 for every U.S. worker. Stress is now known to be a major contributor, either directly or indirectly, to coronary heart disease, cancer, lung ailments, accidental injuries, cirrhosis of the liver and suicide—six of the leading causes of death in the U.S. Stress also plays a role in aggravating such diverse conditions as multiple

Anxiety Overview

IMPORTANT INFORMATION:

As with all articles on this site this article is a brief overview of Anxiety, Medication, and Interventions. It is meant as an insightful article giving further understanding and awareness of issues that might be affecting you. At all times medical advice and intervention should be sought if you are in need or just want to talk, medical interventions are always changing and the information in this article may need updating.

Anxiety Overview

Anxiety is a feeling of apprehension, fear, or worry. Some fears and worries are justified, such as worry about a loved one. Anxiety may occur without a cause, or it may occur based on a real situation, but may be out of proportion to what would normally be expected. Severe anxiety can have a serious impact on daily life.

Anxiety can be accompanied by a variety of physical symptoms. Most commonly, these symptoms are related to the heart, lungs, and nervous system. You may feel as if you are having a heart attack.

Anxiety Causes

Anxiety may be caused by a mental condition, a physical condition, the effects of drugs, or from a combination of these. The doctor’s initial task is to see if your anxiety is caused by a medical condition.

Common causes of anxiety include these mental conditions:

Panic disorder: In addition to anxiety, common symptoms of panic disorders are palpitations (feeling your heart beat), dizziness, and shortness of breath. These same symptoms also can be caused by coffee (caffeine), amphetamines ("speed" is the street slang for amphetamines when they are not prescribed by a doctor), an overactive thyroid, abnormal heart rhythms, and other heart abnormalities (such as mitral valve prolapse).

Generalized anxiety disorder
Phobic disorders
Stress disorders
These common external factors can cause anxiety:
Stress at work
Stress from school
Stress in a personal relationship such as marriage
Financial stress
Stress from an emotional trauma such as the death of a loved one
Stress from a serious medical illness
Side effect of medication
Use of an illicit drug, such as cocaine
Symptom of a medical illness

Lack of oxygen - In circumstances as diverse as high altitude sickness, emphysema, or pulmonary embolism (a blood clot with the vessels of the lung)
The doctor has the often-difficult task of determining which symptoms come from which causes. For example, in a study of people with chest pain that could be heart disease but turned out not to be heart related, 43% were found to have a panic disorder—a common form of anxiety.

Anxiety Symptoms

Panic disorders - Separate and intense periods of fear or feelings of doom developing over a very short time frame—10 minutes—and associated with at least 4 of the following:

Palpitations
Sweating
Trembling
Shortness of breath
Sense of choking
Chest pain
Nausea
Dizziness
A feeling of being detached from the world (derealization)
Fear of dying
Numbness or tingling
Chills or hot flushes

Generalized anxiety disorder - Excessive and unrealistic worry over a period of at least 6 months associated with 3 of the following:

Restlessness
Easy fatigue
Difficulty concentrating
Irritability
Muscle tension
Sleep disturbances

Phobic disorders - Intense, persistent, and recurrent fear of certain objects (such as snakes, spiders, blood) or situations (such as heights, speaking in front of a group, public places). These exposures may trigger a panic attack.
Stress disorders - Anxiety (also known as post-traumatic stress disorder) caused by the exposure to either death or near-death circumstances such as fires, floods, earthquakes, shootings, automobile accidents, or wars, for example. The traumatic event is re-experienced in thoughts and dreams. Common behaviors include the following:

Avoiding activities, places, or people associated with the triggering event
Difficulty concentrating
Difficulty sleeping
Being hypervigilant (you closely watch your surroundings)
Feeling a general sense of doom and gloom with diminished emotions such as loving feelings or aspirations for the future

Symptoms such as chest pain, shortness of breath, palpitations, dizziness, fainting, and weakness generally should not be attributed to anxiety and require evaluation by a doctor.

When to Seek Medical Care

Call your doctor when the signs and symptoms of anxiety are not easily, quickly, and clearly diagnosed and treated.

If the symptoms are so severe that you believe medication may be needed
If the symptoms are interfering with your personal, social, or professional life
If you have chest pain, shortness of breath, headaches, palpitations, dizziness, fainting spells, or unexplained weakness
If you are depressed and feel suicidal

When the signs and symptoms suggest that anxiety may have been present for a prolonged period (more than a few days) and appear to be stable (not getting worse rapidly), you may be able to make an appointment with your doctor for evaluation. But when the signs and symptoms are severe and come on suddenly, they may represent a serious medical illness that needs immediate evaluation and treatment in a hospital’s emergency department.

Exams and Tests

The doctor will take a careful history, perform a physical examination, and order laboratory tests as needed.

If you have another medical condition that you know about, there may be an overlap of signs and symptoms between what is old and what is new.
Just determining that anxiety is psychological does not immediately identify the ultimate cause. Often, determining the cause requires the involvement of a psychiatrist, clinical psychologist, or other mental health professional.

Anxiety Treatment

Self-Care at Home

In certain cases, you may treat anxiety at home without the involvement of a doctor. These are limited to anxiety attacks of short duration in which you know the cause, the anxiety is short, it goes away by itself, and the cause can be eliminated. For example, you may be anxious over an upcoming public performance, a final exam, or a pending job interview. In such circumstances, stress may be relieved by such actions as these:

Talking with a supportive person
Meditation
Watching TV
Taking a long warm bath
Resting in a dark room
Deep breathing exercises

Medical Treatment

Treatment depends on the cause.
When the cause of anxiety is a physical ailment, treatment is directed toward eliminating that ailment. For example, if your thyroid gland were overactive and causing anxiety, the treatment might involve surgery and various thyroid-regulating medications.

When the cause is psychological, the underlying cause needs to be discovered, and, if possible, eliminated or controlled. For example, if the cause is difficulty in a marriage, the doctor may suggest marital counseling.

Sometimes, the cause cannot be identified. In such cases, the only treatment option is control of symptoms.

In the past, anxiety was treated with drugs in a class known as benzodiazepines. These include familiar names:
Diazepam (Valium)
Alprazolam (Xanax)
Lorazepam (Ativan)
A newer anti-anxiety drug is buspirone (BuSpar).
More recently, drugs of the SSRI class (selective serotonin reuptake inhibitors, often also used to treat depression) are prescribed and include the following:
Sertraline (Zoloft)
Paroxetine (Paxil)
Fluoxetine (Prozac)
Venlafaxine (Effexor)
In addition, psychotherapy may be useful. Combinations of medication and counseling are usually advisable.

Next Steps

Follow-up

Anxiety should be addressed and treated with your doctor. Establish an ongoing relationship. By knowing your own doctor and by having follow-up on a regular basis, you may cope with your problems and resolve them more effectively. These steps may also help you deal with medical conditions that might otherwise go undiagnosed and untreated.

Prevention

Prevention of anxiety essentially involves an awareness of life's stresses and your own ability to cope with them. This can often be a difficult task in our busy and hectic 21st century.

In essence, you might develop coping mechanisms for all of life's stresses.
Strategies might include these:
Exercise
Meditation
Relaxation exercises including deep breathing
Visualization

Interpersonal skills in dealing with difficult people and situations or parenting skills training in dealing with your children

Prevention also includes diet, regular exercise, rest, and the basics in terms of preventive health care maintenance. Diet is a large factor. Caffeine, stimulants, lack of rest, and lack of exercise all are factors that influence anxiety.

Outlook

When the cause of anxiety is identified and treated, complete recovery is often made. Where no cause can be readily identified, you may feel anxiety for a long time, perhaps your entire life. Excellent medications are available to help many of the symptoms. Counseling with mental health professionals can be highly successful.

Workplace Stress an insight

Stress in the workplace is becoming a major concern for employers, managers and government agencies, owing to the Occupational Health and Safety legislations requiring employers to practice 'duty of care' by providing employees with safe working environments which also cover the psychological wellbeing of their staff.

One of the costs, for employers, of work place stress is absenteeism, with the A.C.T.U. reporting that owing to stress, nearly fifty per cent of employees surveyed had taken time off work. Other negative effects were reductions in productivity, reduced profits, accidents, high rates of sickness, increased workers' compensation claims and high staff turnover, requiring recruiting and training of replacement staff.

While a certain amount of stress is needed to motivate individuals into action, prolonged stress can have a huge impact on overall health. More than two-thirds of visits to doctors' surgeries are for stress-related illnesses. Stress has been linked to headaches, backaches, insomnia, anger, cramps, elevated blood pressure, chronic fatigue syndrome, fibromyalgia and lowered resistance to infection. For women, stress is a key factor in hormonal imbalances resulting in menstrual irregularities, PMS, fibroids, endometriosis and fertility problems. Stress can also be a factor in the development of almost all disease states including cancer and heart disease.

Each profession has its own unique factors that may cause stress; below are some causes of stress that cross many professions:
Increased workload
Organizational changes
Lack of recognition
High demands
Lack of support
Personal and family issues
Poor work organization
Lack of training
Long or difficult hours
Inadequate staff numbers and resources
Poor management communication
Lack of control or input

So what can be done to effectively manage workplace stress?
Organizations can:
Educate their employees to recognise the signs of stress.
Where possible, give their employees the chance to be involved in decisions and actions that affect their jobs.
Improve employer-employee communications.
Provide employees with opportunities to socialise together.
Be understanding of employees' personal and family responsibilities.
Ensure employee workloads suit their capabilities and resources (provide more training and resources if not).
Provide support (internal) for employees who have complex stress issues.
Employees can reduce their overall stress by:
Regularly exercising, as this releases 'happy hormones'.
Eating a healthy diet, as stress depletes vital nutrients.
Getting adequate rest.
Being more organized. Get up earlier to have more time.
Delegating responsibility where possible. Say no!

Avoiding caffeine and sugar. Although this may provide an instant lift it later depletes the body of energy and nutrients.

Taking time to do things that bring enjoyment and pleasure.
Making the work environment pleasurable. Taking care of their overall health and wellbeing by practising good self-care.

Sometimes trying to implement change (even for the better) can itself cause stress and prevent a person remaining motivated. In this case it's important to get support for your stress from a counsellor, doctor, naturopath, friend, peer or life coach who specializes in stress issues.

The benefits of a systematic and joint approach to reducing work stress are:

Increased productivity
Decrease in absenteeism
Improved morale
Decrease in workers' compensation claims
Reduction in workplace accidents

The most important benefit of reducing workplace stress is that it will promote a healthy, happy and pleasant work environment for all.

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Apple Cider Vinegar and Stress

To treat nasty migraines, stress or headaches - apple cider vinegar is worth a try! Many naturopathic physicians believe that most headaches have a single cause: too much alkaline in the system. When the body chemistry is changed back to a natural acidity, headaches usually disappear or become mild and more manageable.

You can restore that level of natural acidity by taking apple cider vinegar in water in the morning and evening and at every meal. If your headaches are bad, try doubling the amount of apple cider vinegar. It’s also recommended to try two teaspoonful of honey at each meal to prevent a headache.

If the headache has appeared, however, take a tablespoon of apple cider vinegar at once. Since it requires no process of digestion and will quickly be in the bloodstream, the headache will often begin to lessen by the end of a half-hour.
An apple cider vinegar vapor is also effective in relieving migraines. Put equal parts apple cider vinegar and water in a pan on the stove and bring it to a slow boil. Lean your head over and inhale as the fumes begin to rise from the basin. Inhale apple cider vinegar fumes for 75 breaths. Generally you will find that the headache stops for about half an hour. If it starts again, it will be about 50 percent less severe. The use of headache tablets can be stopped if the apple cider vinegar fumes method is employed.