In the human body there are two main types of bacteria, those that help maintain health, which are called probiotics, and those that are responsible for causing infections and diseases. Psychobiotics are a type of good bacteria that have an action that helps maintain mental health, protecting the mind against diseases such as depression, bipolar disorder or panic and anxiety disorders, for example.
These bacteria are present in the intestine and, therefore, can be regulated through a diet richer in pre and probiotics such as yogurts, fruits and vegetables.
In addition to protecting against disease, psychobiotics also appear to have a positive effect on the way you think, feel and react throughout the day.
Benefits of psychobiotics
The presence of psychobiotics in the intestine helps to markedly reduce stress levels, which can end up having benefits such as:
- Help you relax: psychobiotics lower cortisol levels and increase the amount of serotonin, which promotes relaxation and removes the negativity created by stress; Improve cognitive health: as they increase the connectivity between neurons in the areas responsible for cognition, allowing to solve problems faster; Decrease irritability: because they decrease brain activity in regions of the brain related to bad emotions and negative thoughts; Improve mood: because they increase the production of glutathione, an amino acid responsible for mood and that helps to prevent depression.
Because of their benefits, psychobiotics can thus help prevent or treat mental disorders such as depression, obsessive compulsive disorder, anxiety disorder, panic disorders or bipolar disorder, for example.
In addition, by improving mental health and avoiding excess stress, psychobiotics have a positive effect on the immune system and the digestive tract, improving the body's defenses and preventing stomach problems and diseases.
How they work
According to several studies, good gut bacteria are able to send messages from the gut to the brain via the vagus nerve, which extends from the abdomen to the brain.
Of all the good bacteria, psychobiotics are those that seem to have the strongest effect on the brain, sending important neurotransmitters like GABA or serotonin, which end up lowering cortisol levels and alleviating temporary symptoms of stress, anxiety or depression.
Understand the harmful effects of high levels of cortisol in the body.
How to increase psychobiotics
Since psychobiotics are part of the good bacteria that live in the intestine, the best way to increase their concentration is through food. For this, it is very important to increase the intake of prebiotic foods, which are mainly responsible for the development of good bacteria. Some of these foods include:
- Yogurt; Kefir; Banana; Apple; Onion; Artichoke; Garlic.
Watch the following video and learn more about these foods:
To enhance the effect of food, it is also possible to take Acidophilus probiotic supplements, for example, which are small capsules that contain good bacteria and that will help increase the amount of these bacteria in the intestine.
Learn more about probiotics and how to increase your concentration in the gut.
