Anxiety, ADHD and Diet
The brain and gut are interrelated and the balance of our gut can definitely impact our mood, anxiety, PTSD and more.
Anxiety is pretty common – about 18% of the population has anxiety at any given time. It can result in Heart racing, trouble sleeping, trouble concentrating. It is also interlinked with depression. Almost ½ of people diagnosed with depression have anxiety. Though they are different disorders, the treatment for them is often the same.
https://www.medicalnewstoday.com/articles/326354.php#anemia
Nutrition and exercise can help. Studies show that exercise is also very important and there’s lots of evidence that regular exercise boosts mood, especially if you’re able to exercise outdoors in a green environment. Even a walk in the park or a stroll by the river is thought to be helpful.
Mmost doctors only know how to treat with medications. They are not nutritionists, and they don’t have the time, nor do they get paid by insurance, for teaching what to eat to help improve health beyond the general guidelines. Lynette went to multiple doctors, and not one offered nutrition advice. And several medications later – some made the symptoms worse.
So how and why can nutrition help those feel better if they have anxiety and/or depression?
The gut and brain are connected through the gut-brain axis, which sends signals between the two via the vagusnerve. This communication can be disrupted by imbalances in the gut microbiota or bacteria, which may lead to mental health issues like anxiety and depression. For example, irritation in the gastrointestinal (GI) system can trigger mood changes by sending signals to the central nervous system. This can cause the brain to go on high alert, similar to how an anxious mind can cause an upset stomach.
Johns Hopkins Medicine there is that changing the gut microbiome can help with anxiety. For example, scientists have shown that transplanting gut microbes from people without anxiety into those with anxiety can help reduce symptoms in the short term. Probiotic supplements may also help, as one study found that they improved depression and sleep quality in students with mild anxiety and depression
Much of our poor diet is due to how much sugar and carbs we now eat. Sugar works in the brain like cocaine – and creates a happy rush, followed by a fall. So we crave more, eat more. It then feeds the bad bacteria in our gut, altering our serotonin, our gut brain axis, and our mood. A viscious cycle.
Harvard Medicine had an article recently on this too.
Pay attention to your gut-brain connection – it may contribute to your anxiety and digestion problems.
https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection
Now why did the Shake and Control help so fast?
A few reasons.
1. Protein in the morning – the Mayo clinic recommends a protein breakfast to help anxiety because it gives you energy and helps keep your blood sugar in balance. This can help with mood.
The Jump To Health protein shakes provide easier to digest protein than other brands, and higher quality too. Then we add in the Aminogen and make it even easier to digest and absorb. Then the prebiotic fiber in the shake has been clinically shown to boost probiotics by up to 40%.
This helps balance the gut and that helps balance the gut brain connection.
Not only has prebiotic fiber been studied for helping with gut health, but depression too.
Prebiotics feed "friendly" bacteria in the gut, and research has shown that people with certain digestive disorders have a higher risk of anxiety and depression. In fact, eight out of nine clinical trials that treated patients with prebiotics or probiotics found that mood improved significantly, with a decrease in anxiety and depressive symptoms
SO let your food be thy medicine and thy medicine be food is real.
What is also interesting in the clinical reviews - Depletion of serotonin contributes to depression, as it is important in mood regulation. Since 95% of our serotonin is made in the gut – this is another reason to focus on gut health. All of JTH products – all of them – have a benefit for gut health.
The hormone serotonin Serotoninis a mood stabiliser, and impacts wellbeing and happiness.
Foods that boost serotonin include - apples, barley, berries, citrus fruits, chicory root, and jersualem artichoke, and butter helps with butyrate and then foods that help with tryptophan – including spirulina, milk, cheese, eggs, salmon, sunflower seeds, onion.
The shake, fiber pro have the prebiotic benefits of chicory root, Jerusalem artichoke in it.
The spirulina and other nutrients that boost serotonin are also in our Fruit Power and Veg Power capsules.
Now interestingly – I talk a lot about the Aminogen in our shake – that it is there to help us digest the protein and absorb it into lean muscle. But there are other health benefits too – including helping serotonin and mood.
Proteolytic enzymes or Aminogen are digestive enzymes that break down proteins into amino acids. These amino acids help the body build muscle and neurotransmitters, including serotonin, dopamine, and GABA.
So the shake helped fast because it helped keep blood sugar stable, boosted probiotics in the gut for better balance, and helped boost serotonin too.
Then Control. Why is control so powerful in helping people feel happier?
Per medical news – one ingredient in the Control is 5HTP. 5-Hydroxytryptophan (5-HTP) is a naturally occurring amino acid, and is the precursor for neurotransmitters, which are chemicals that transmit a nerve impulse across neuronal gaps that are called synapses. These neurotransmitters include serotonin and melatonin.https://www.news-medical.net/life-sciences/The-Relationship-Between-Serotonin-and-5-HTP.aspx
5-HTP helps raise serotonin levels in the brain. Since serotonin helps regulate mood and behavior, 5-HTP may have a positive effect on sleep, mood, anxiety, appetite, and pain sensation.
https://www.news-medical.net/life-sciences/The-Relationship-Between-Serotonin-and-5-HTP.aspx
https://www.sciencedirect.com/science/article/pii/0003986162900620
Now that is not the only ingredient that can help support healthy mood.
In addition to 5HTP, which converts to serotonin, we also have Dl-Phenylalanine. This is also a natural amino acid. DL-phenylalanine can increase serotonin activity, which could help with pain relief and depression in patients taking opiates for chronic pain. It is also known for its antidepressant properties, because it may increase norepinephrine levels, which can help with depression and attention issues.
In addition Control has 75 mg of caffeine.
Per WebMd –Research into coffee and depression has found that people tend to experience less severe symptoms when they drink coffee.
Now in high doses caffeine can make anxiety worse. But at low levels – which is what we have in Control - In low doses, caffeine may help depression,” per the Journal of the American Medical Association. The reason is because caffeine “stimulates dopamine, which is a chemical in your brain that plays a role in pleasure motivation and learning.”
https://www.webmd.com/diet/what-to-know-about-coffee-and-depression
The caffeine source we use is from Guarana. This is a tropical fruit that is known for boosting happy feelings, help reduce fatigue, boost brain health, and protect the heart.
https://www.healthline.com/nutrition/guarana-benefits
One study looked at the effects of different doses of guarana on mood and learning. Participants received either no guarana, 37.5 mg, 75 mg, 150 mg or 300 mg.
People who received either 37.5 mg or 75 mg of guarana achieved the highest test scores. Since low doses of guarana provide low doses of caffeine, it’s believed that other compounds in guarana aside from caffeine may be partially responsible.
And guarana has a lot of good safety data too. It has antioxidants and many health benefits including helping with eye health as we age, fighting cellular issues, boosting gut health.
Then green tea extract – one of the most studied ingredients of all time – has neurochemical and behavioral benefits because it too increases dopamine and serotonin.
hhttps://pubmed.ncbi.nlm.nih.gov/23625424/#:~:text=An%20increase%20in%20dopamine%20and,serotonin%20and%2For%20dopamine%20metabolism.
Last but not least in Control is Garcinia. It too has been well studied and shown. In one study it was shown to help anxiety, sociability, and dopamine production. Dopamine is another hormone that is involved in brain function, pleasure, memory and attention, focus. Back to the gut again – about 50% of dopamine is produced in the gut
https://link.springer.com/article/10.1007/s42452-021-04902-z
So Control boosts mood, a little energy, and boosts gut health too. It is great when dieting as it can help lessen cravings and help you stay on track. Or it can help those who want to get a boost of good mood.
Now what do we eat that can help or hurt our happy mood?
The average American diet has gotten bigger, and heavier on grains, and lower quality fats.
Your brain is about 2/3 fat – and it needs fat to thrive. It also needs antioxidants found in fruits and nuts , tea, and other products. Foods that can impact the brain and your mood include:
-Nuts – high in fat, and fiber- especially macadamia nuts, almonds
-Omega fats – like those in our shake – flax, sunflower, or fish oils. These all support a healthy brain. Everyone should take an Omega – you really cannot get enough. And guess what – we have a super powerful and unique one coming July 1!
-Low sugar. Sugar is so bad for the brain. Watch how much sugar you are eating. You will see it in everything.
-Caffeine – a lot of studies are showing that caffeine in coffee or tea can help support a healthy brain and mood, and fight alzheimers and parkinsons, even memory loss.
- protein- our body is comprised of protein – our skin, hair, muscles, nails- all need protein to thrive. We need to get adequate protein.
-Hydration – most adults are dehydrated – 74%. This slows metabolism and affects our brain too. So be sure to drink lots of water, and tea to help the brain. Especially green tea.
-Fiber – there are so many studies right now on the emerging area of our second brain in our body – our “gut’. You can google it. Your gut is where 94% of your serotonin resides. So if you have a bad gut bacteria imbalance – you will not sleep as well, you can be crabbier. We use a special fiber in our Fiber Pro. Studies have been done on it that show that it helped school children do better on tests than those who don’t take it. It really is a great product.
https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441
Foods to Avoid:
Fast food is cheap, convenient, and tastes good (most of the time). However, researchers believe there’s a linkTrusted Source between depression and levels of inflammation in the body, and inflammation is exacerbated by ingredients commonly found in large quantities in fast food dishes, like artificial trans fats, refined carbs, sodium, and sugar.
One large study found that people who eat fast food regularly are at a 40% greater risk of developing depression, and researchers suggest that the high amounts of trans fats in fast food products were a primary contributing factor. Meanwhile, other researchers discovered that people who frequently eat fast food were less resilient to depressive symptoms.
https://psychcentral.com/depression/foods-that-cause-depression#alcohol
So for fast meal – have a shake instead. It takes less than a minute to mix up a smoothie, a minute to make a microwave or bundt cake. And 15 minutes to make 5-6 protein bagels using our shake mix.
Make some pancakes with our shake mix and freeze. There are many ways to get healthy meals, fast. Also take a look at our New You in 22 program – the meals and sides are easy to make and food the whole family can enjoy – and they are low sugar, low glycemic and good for brain health and mood.
Many people enjoy a glass or two of wine to lift their mood, and it’s hardly surprising — alcohol encourages the release of serotonin (aka the “happy chemical”) in our brain.
However, for those with depression, drinking alcohol could have the opposite effect, as studies suggestTrustedSource higher intake may lead to increased symptoms. This is sometimes called “alcohol-induced depressive disorder,” which occurs only shortly after you drink alcohol
Simple or refined carbs – white rice, pasta, white bread – these turn to sugar in the body and impact mood and gut health, feeding a bacteria imbalance. enty of research supports the link between unrefined grains and depression. For example, one in women postmenopausesaw that those who ate refined grains had a greater risk of new-onset depression. If you want to eat these – take a GlucoSupport before the meal to help lower they glycemic load, lower the absorption and calories too.
We’ve long been warned of the dangers of eating too much salt, particularly around the negative effects on blood pressure and cardiovascular health. But it also impacts inflammation in the body, and has a negative impact on the gut microbiome, which impacts the brain too. Today the average adult in the USA is eating 4000 mg of sodium a day – when we should get 1500-2000mg. So when shopping, look for low sodium or no sodium added foods. And stay hydrated. We know that the average person is dehydrated – drink more to help flush hidden sodium out.
Sugar- Some research indicates a link between sugar intake and depression. Sugar increases inflammation and hormone imbalance, both of which are linked to mood, feeds the bad bacteria in the gut, and has a potential impact on the growth and development of brain cells.
influence on neurotransmitters in the brain
Aspartame and artificial sweeteners - in one people who consumed a diet high in aspartame experienced more depression and irritable mood. Researchers suggest this may be because the ingredient impacts the balance of chemicals in the brain (such as the “pleasure” chemicals serotonin and dopamine) and increases levels of cortisol, the “stress” hormone. This ingredient is in a lot of diet sodas.
Eat more fruits, veg, protein, especially at breakfast. Eat healthy fats for brain health. Plenty of fiber and water for gut health. Avoid sugar, watch the alcohol, and salt and sugar and aspartame.
Nutrition recommendations:
1. Add a magnesium supplement. We have magnesium in KeTonic, and adding more may be good – so look for a magnesium supplement at your pharmacy or grocery store.
Keytonic https://www.fluid.app/s/c39657
2. Add the Fruit & Veg capsules – anti inflammatory and also very good for the gut.
Fruit & Veg capsules https://www.fluid.app/s/942f1a
3. Add Fiber Pro for the gut brain axis https://www.fluid.app/s/2042e9
4. Ignite for the healthy MCT for the brain and gut https://www.fluid.app/s/8403cc
6. Vital Omega - 4x more potent omega.
https://www.fluid.app/s/829a78
7. Control – for mood boosting and energy and our shake.
https://www.fluid.app/s/3243b5
Our New You In 22 program is good because it is healthy fats, no sugar, and it detoxes.
The PowerOx tea is good because it has Rhodiola, as does the Control. The control may be good as it boosts brain and mood more with 5HTP and Gaba. Releaf may help with the anxiety and it is powerful anti inflammatory.
Fruit, Veg
https://www.ingentaconnect.com/content/ben/cnf/2010/00000006/00000001/art00003
https://www.sciencedirect.com/science/article/abs/pii/S0955286317306332
Fiber Pro
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4410136/
Control
https://www.medicalnewstoday.com/articles/324025.php
Tea or Excelerade or KeTonic – Rhodiola
https://www.healthline.com/nutrition/rhodiola-rosea
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4297663/
Magnesium
https://www.healthline.com/nutrition/magnesium-dosage
https://www.ncbi.nlm.nih.gov/pubmed/23950577
Omega
https://nccih.nih.gov/research/results/spotlight/072811.htm
New You In 22 Diet
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5357645/
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