Ruscio. Did you know that many cases of anxiety can Actually be caused by your gut, Let ’ s discuss a systematic review that reviewed All of the available randomized control trials, establishing thankfully, that treatments For your gut can actually improve your anxiety Now here. ’ s! A study by Yang et al., published In the Journal of General Psychiatry – And I ’ ll – put the abstract up here on the Screen entitled “ Effects of regulating intestinal microbiota on anxiety, symptoms, A systematic review.
, ” Again a systematic review, will often review The available randomized control trials and summarize the findings, So this is arguably the highest level of scientific Evidence, Thankfully, what they ’ ve, concluded—as I ’ ll outline here in a moment—is that treatments for the gut can improve anxiety. Very very thankfully. So let ’ s dig into some of the details. To quote “ More and more basic studies have Indicated that gut microbiota can regulate brain function through the gut-brain axis.
And dysbiosis of intestinal microbiota was related to anxiety. However, there is no specific evidence to Support treatment of anxiety by regulating intestinal microbiota. ” Well. I would not agree with that, but this Is what they ’ re trying to rectify, So the aim of their study “ To find evidence Supporting improvements in anxiety, symptoms by regulating intestinal microbiota., ” Now intestinal microbiota is another way.
Of saying the world of bacteria and fungus and other like organisms in your gut, Let ’ s continue. “ Methods., ” This systematic review of randomized control. Trials, looked through 3,334 articles and only 21 were high-quality enough to be included. In this analysis, with a total of about 1500 patients over the 21 studies, Here, ’ s where things get really exciting. Let ’ s look at the effect of the treatment.
Study “ 14 studies chose probiotics, as interventions ” And “ six chose non-probiotic ways: ” mostly diet, The diet most often used—although, not exclusively—what, Is known as the low FODMAP diet, a diet that helps to starve bacterial overgrowths, which Can be problematic, can cause gut symptoms and inflammation and through the gut-brain Connection can cause anxiety Now regarding probiotics, you ’ ll, hear claims That a certain special probiotic is the best for anxiety or depression, And for years now I ’ ve been saying that Probiotics are not that specific Probiotics are not like drugs that operate On a very narrow pathway or mechanism, Rather probiotics in helping to heal and Rebalance the gut can have a wide array of improvements that they lead to because they Are oftentimes treating the underlying cause gut imbalances of multiple symptoms? This is how we can see different probiotic Formulas show improvements in things like various skin conditions, allergic conditions, Neurologic conditions, as we ’ re discussing here like anxiety There, ’ s also other evidence showing improvements.
In things like depression and the ability to fight various bacteria and fungus in the Gut and improve symptoms of IBS gas, bloating, constipation, loose stools and diarrhea. Thankfully, regarding the probiotics again, A specific special probiotic formula was not needed: Various probiotic formulas from single strain All the way up through multiple strain probiotics all showed benefit. What that tells you is you don? ’ t have to Be highly prescriptive or specific, with the probiotic that you use and you don ’ t have To be held hostage necessarily by marketing claims that you must use only this probiotic Or that probiotic in attempts to improve your gut-brain connection and therefore anxiety Here, ’ s where things get really exciting And I ’ ll quote: “ 56 % of studies could Improve anxiety, symptoms.
” 56 over half of the studies, whether they ’ re, Using probiotic or diet most, namely the low FODMAP diet, showed the ability to improve Anxiety, That is huge If you look at the outcome of many medical Interventions, a 50 % response rate is pretty darn good, especially for conditions that Can be multifactorial in cause as anxiety can Let me now read you their conclusion and I quote: “ We find that more than half of the studies included showed it was positive.
To treat anxiety, symptoms by regulation of the intestinal, microbiota, ” or treating Your gut “, There are two kinds of interventions: (, probiotic, And non-probiotic interventions, ) “ —remember that the most often used, although not exclusive, Non-Probiotic intervention was a diet known as the low FODMAP diet— ” to regulate intestinal Microbiota and it should be highlighted that the non-probiotic interventions were more Effective than the probiotic interventions.
” This makes sense. It makes sense that diet should come first. Before using a supplement, So great “, More studies are needed to clarify this Conclusion, since we still cannot run meta-analysis, so far. ” A little bit of caution there, A meta-analysis would mean that there are Many like studies that can be summarized to give a specific numeric score of the efficacy Or effectiveness of the treatment We ’ re, still short of that, However, for those who are looking to an anti-anxiety Or antidepressant medication or natural therapies, it certainly seems tenable to start at least With a reasonable trial on diet and probiotics, see if your symptoms improve and if not Then consider medication And I would always do this under the guidance Of your doctor and keeping your doctor in the loop But great news here that those who are suffering With anxiety have some great natural nutritional and supplemental options that have at least Some high-level preliminary evidence supporting their effectiveness.
Now, what can you do? Well, we want to improve the health of your Gut or improve the health of your intestinal microbiota, There are really three things. I ’ d recommend Here, specifically, in light of both my clinical experience and what this study has found, One improve your diet. You don ’ t necessarily have to go to the Low FODMAP diet right out of the gate That ’ s a little bit more of a specialty.
Diet, If you haven ’ t gotten sodas sweeteners, Sugars and processed foods out of your diet, of course, start there Focus on cooking all of your own food and Consuming whole fresh foods, Nothing pre-packaged, nothing, processed, Buying meat, vegetables, fruit, fish, eggs Start there. If you ’ re already doing that, then you can Go to a trial on the low FODMAP diet. I will put our low FODMAP diet up here on The screen and also link to it, I believe this to be one of the most up-to-date Low FODMAP diets available because we do follow the research literature here closely.
And update continuously our low FODMAP diet, as new evidence becomes available regarding The FODMAP content in various foods So basic dietary changes. If you ’ re already, there low FODMAP diet And you only need a couple weeks to start Seeing improvements from this diet, if it will work for you Now, if you ’ ve, given this diet a few weeks And you ’ re not noticing any movement of your symptoms, any improvement.
Then you can Go on a probiotic protocol Again, the probiotics are not highly specific. However, I have found it very effective to Try a well-rounded probiotic protocol. Some people will not fully respond to just One probiotic or one strain of probiotic because they need more of a litany of healthy probiotics. That is why I ’ ve developed the three-category System which ensures that you ’ ll, have one good probiotic formula from the three major Categories – I ’ ve linked you all the information here.
Essentially when we look at the probiotic Research, we see that, amongst all the hundreds of studies we can organize most probiotics Into one of three categories, You want to try all three of these categories: In combination to help give your gut the broadest healthiest probiotic stimulus possible, This can be the difference between success. And failure for some people, You also want to make sure that you ’ re using A quality probiotic, Of course, some companies will cut corners.
And not put very much bacteria in there. They ’ ll, put a lot of filler in there to Be able to have a very cheap probiotic, however, you ’ re, getting what you pay for That! ’ s, also, not to say that the most expensive Probiotic is the best. There is a balance here to be struck and I think we ’ ve, really achieved that in the three-category probiotic protocol that we Recommend, In close, if you have anxiety, fortunately, There ’ s some very high-quality preliminary evidence showing that various treatments for Your gut—most, namely a low FODMAP diet and probiotics—can, be effective and improve.
Your anxiety, If you are suffering with anxiety, don, ’ t Suffer another day Take some steps to perform these simple interventions. That cannot only improve your anxiety, but if you let ’ s, say, have constipation or Abdominal pain and anxiety, these dietary changes or probiotics could help with all Of those symptoms, When we use natural medicines that treat the Cause we oftentimes see side benefits rather than side effects, and you are positioned.
To reap all the rewards of that Again, this is Dr. Ruscio reporting in on A very exciting systematic review on the power of the gut-brain connection and how you can Use this to improve your anxiety, I hope this information helps you get healthy. And get back to your life
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