腸道健康與焦慮和抑郁有關(guān)

Gut health refers to your entire digestive system's bacteria, also called your gut microbiome, a complex system made up of 300 to 500 bacterial species, 10 times more than that of all your body's cells. Your gut microbiome helps you get nutrients you need from the foods you eat and is linked to health all over your body, including your mental health, not just your digestive system's health (via a 2013 study published in Gastroenterology & Hepatology). Gut health also links to anxiety and depression.

腸道健康指的是整個(gè)消化系統(tǒng)的細(xì)菌，也叫腸道微生物群，一個(gè)由300到500種細(xì)菌組成的復(fù)雜系統(tǒng)，是你身體所有細(xì)胞的10倍。腸道微生物群幫助你從所吃的食物中獲得所需的營(yíng)養(yǎng)，不僅與消化系統(tǒng)的健康有關(guān)，還與你全身的健康有關(guān)，包括你的心理健康。腸道健康也與焦慮和抑郁有關(guān)。

It's normal to feel some anxiety some of the time, such as when you're giving a presentation or getting ready for a test, per the National Institute of Mental Health. However, feelings of anxiety begin to interfere with daily life for people with an anxiety disorder. Anxiety can affect every aspect of a person's life, from work to school to house chores. There are several different types of anxiety disorders, from panic disorder to post-traumatic stress disorder. If you have an anxiety disorder, you may experience anxiety or panic attacks.

根據(jù)美國(guó)國(guó)家心理健康研究所的說法，有時(shí)感到一些焦慮是正常的，比如在做演講或準(zhǔn)備考試時(shí)。然而，焦慮癥患者的焦慮情緒已經(jīng)開始干擾日常生活。焦慮會(huì)影響一個(gè)人生活的方方面面，從工作到學(xué)校再到家務(wù)。焦慮癥有幾種不同的類型，從恐慌癥到創(chuàng)傷后應(yīng)激障礙。如果你有焦慮癥，你可能會(huì)經(jīng)歷焦慮或恐慌發(fā)作。

Depression is a mood disorder that can also affect everything in your life and impede your daily life. There are several types of depression disorders, from bipolar disorder to postpartum depression to psychotic depression. Symptoms of depression are vast and include feeling empty and persistently sad to feeling worthless, and having trouble sleeping (via the National Institute of Mental Health).

抑郁是一種情緒紊亂，它也會(huì)影響你生活中的一切，阻礙你的日常生活。抑郁癥有好幾種類型，從雙相情感障礙到產(chǎn)后抑郁癥再到精神病性抑郁癥。抑郁癥的癥狀非常廣泛，包括感覺空虛、持續(xù)悲傷、覺得自己一文不值，以及睡眠困難。

In his YouTube video, Dr. Eric Berg, DC, points out that anxiety and depression are linked to your gut health, pointing out that 90% of your serotonin is made in your gut, and antidepressants called SSRIs (selective serotonin reuptake inhibitors) affect serotonin. According to the Hormone Health Network, serotonin is a hormone that regulates your mood and happiness, and it affects your entire body. Low serotonin can lead to depression and anxiety.

Eric Berg博士在他的YouTube視頻中指出，焦慮和抑郁與腸道健康有關(guān)，他指出90% 的血清素是由腸道產(chǎn)生的，抗抑郁藥物 SSRIs (選擇性血清素再吸收抑制劑)會(huì)影響血清素。根據(jù)荷爾蒙健康網(wǎng)絡(luò)的介紹，血清素是一種調(diào)節(jié)情緒和幸福感的激素，它影響你的整個(gè)身體。低血清素會(huì)導(dǎo)致抑郁和焦慮。

Dr. Berg says SSRIs and other antidepressants can inhibit healthy bacteria growth, alter microbes, and increase inflammation. Your gut also makes dopamine, GABA, and B vitamins, and there's a link between mood disorders and low B vitamins. In addition, your gut has the second largest number of nerves, with your brain having the most. So everything that happens in your gut affects what goes on in your brain.

Eric Berg博士說，SSRIs和其他抗抑郁藥可以抑制健康的細(xì)菌生長(zhǎng)，改變微生物，增加炎癥。腸道也會(huì)產(chǎn)生多巴胺、GABA和B族維生素，情緒失調(diào)和 b 族維生素含量低之間存在聯(lián)系。此外，腸道擁有僅次于大腦的神經(jīng)擁有量。所以在腸道里發(fā)生的一切，也會(huì)影響你的大腦。

Dr. Berg recommends improving your gut health by taking a probiotic, eating fermented vegetables, and practicing fasting. Fermented vegetables include pickles, kimchi, sauerkraut, carrots, beets, and many more. Kefir (a fermented dairy product) and yogurt can also help improve gut health. Try adding these foods and a good probiotic supplement to your diet and see how it affects your anxiety and depression.

Eric Berg博士建議通過服用益生菌、食用發(fā)酵蔬菜和練習(xí)禁食來改善腸道健康。發(fā)酵蔬菜包括腌菜、韓國(guó)泡菜、酸菜、醬胡蘿卜、甜菜等。開菲爾(一種發(fā)酵乳制品)和酸奶也有助于改善腸道健康。試著在你的飲食中添加這些食物和益生菌補(bǔ)充劑，看看它如何影響你的焦慮和抑郁。