Food
Examples of prebiotic foods
Onions, bananas, garlic, asparagus, oats
Deep, slow breathing is associated with calmer states because it helps activate the parasympathetic nervous system.
yoga and meditation
A collection of microbes, such as bacteria, fungi, viruses, and their genes, that naturally live inside us
Microbiome
Physical exercise has been shown to be as effective for some people as receiving mental health counseling
True
Your body’s natural pain relievers and mood boosters are released during exercise, which contributes to improved self-esteem. Physically active people have been shown to have stronger self-perception which means they have more positive feelings about themselves as well as higher self-worth.
What foods are known to improve your mood the most?
Fermented foods, fruits and leafy greens
Examples of probiotic foods
Yogurt, sourkraut, kombucha, kimchi, sourdough, miso soup, tempeh, kefir, pickled veggies
Focusing on the scenery around you or your cadence can help develop concentration and awareness of the present moment. This may help give you a break from the mental chatter of your day.
Cycling
Non-digestible fibers that feed and promote the growth of the good gut bacteria
prebiotic
Physical exercise can grow your brain in the same way it can grow your muscles.
True
When we exercise, the blood that flows to the muscles increases, allowing our bodies to build more capillaries, supplying more blood (and therefore more oxygen) to those muscles. The same process actually occurs in our brains. Exercise allows our cardiovascular system to bringing more oxygen and nutrients that can improve the brain's performance.
Are supplements helpful?
Several other studies have demonstrated the regular use of a probiotic supplement to lower anxiety and depression symptoms
How effective are probiotic supplements ?
Several other studies have demonstrated that regular use of a probiotic supplements are correlated with lower anxiety and depression symptoms.
However, Use of probiotic supplements has mixed results as there is no known gold standard regimen-and some can backfire with unexpected side effects
How does exercise decrease anxiety and depression?
It increases the levels of serotonin and dopamine production in our brains. These are the chemicals that make us feel ‘happy’ when they are released in our brains.
Live micro organisms that live in your gut as bacteria/yeast and promote balance
probiotics
95% of your serotonin is produced in the intestines
True!
The connection between mind, food and micro biome is so strong that there’s a new area of research called “psychobiotics.” Seotonin plays key roles in learning, memory, body temp regulation, sleep, hunger and sexual desire!
Can food improve my mood?
Research findings are consistently demonstrating that changes in diet are not only more effective to manage anxiety and depression, but also have positive affects on our overall health.
What are the top foods linked to better focus, improved memory and cognition?
Green veggies (Kale, spinach, collards, broccoli)
Fatty fish (Salmon, cod, canned light tuna, pollack)
Berries (Strawberries', blueberries, raspberries)
Nuts (walnuts)
Can reduce intrusive thoughts and promote emotional regulation with the practice of calmer, steadier breathing
yoga
A new area of research that studies the connection between mind, food and micro biome.
“psychobiotics”
There are pre and probiotic options on campus.
true!
Many are available from nearly all food stops on campus. Visit the food service link on the FSC website for menu options
What is the number for the National Crisis and Suicide Hotline?
988
In a highly publicized study at UCLA, Researchers found that by adding________ to a diet twice daily for four weeks led to substantial reduction in anxiety in a study of 25 women
one cup of yogurt
How does exercise grow your brain?
When we move our bodies (enough to produce sweat), our brains also increase their production of proteins used for creating new brain cells.
The part of the brain dedicated to emotions.
limbic system
Changing your diet is key for managing your mental health.
True.
Research demonstrates a direct relationship between what you eat and how well you can manage emotions and overall stress.
What is the diet correlated with the most mental health benefits ?
Plant based