How Your Gut Has A Direct Impact On Your Mood

How Your Gut Has A Direct Impact On Your Mood

by | Oct 29, 2020 | Koru Nutrition Blog

Mental Health Gut Article

You may be surprised to know that the bacteria living in our gut often referred to as our microflora or microbiome can have a significant impact on our brain chemistry and how we feel, think and behave. We’ve written a little more about that here. The gut is often referred to as the “second brain” and has the ability to communicate via the nervous system, hormones, and the immune system.

Our gut is composed of trillions of bacteria and over 1000 different species. The composition of the microbiome varies from person to person, with contributing factors including age, diet, behaviour, environment, and genetics (Yang A.L., Kashyap et al., 2015).

Unfortunately, the microbiome is often under looked as an influencing factor in a wide range of neurological conditions despite the fact that it plays a role in Autism Spectrum Disorder, chronic pain, stress, Alzheimer’s disease, and Parkinson’s disease as well as Depression and Anxiety (Mayer EA, et al. 2014)

Serotonin is a neurotransmitter that affects many facets of human behaviour, such as mood, stress response, appetite, happiness and sexual drive. Interestingly enough, up to 90% of your body’s serotonin is produced by the gut microbiome.  Research demonstrates a connection between healthy gut bacteria and lower rates of depression (1,2,3,4,5).

The common bacteria that we know are lactobacilli and bifidobacterium. These “friendly” bacteria have actually been shown to lower levels of brain-toxic compounds and can lower inflammation in the brain by reducing certain cytokine levels (inflammatory markers), These specific cytokines can cause anxiety, depressive symptoms and cognitive disturbances (Logan, 2006).

Research published in the American Society for Microbiology in 2012 has found that “good” gut bacteria can have a marked effect on GABA levels in the brain (a neurotransmitter that is involved in regulating anxiety, digestion, sleep and relaxation), which can help reduce feelings of anxiety and elevate our mood.

Another interesting factor is that the gut microbiome can have an influence on the medications that we take as it can play a role in, not only the effectiveness of the medication, but also on whether a person experiences side effects for the medication that they are taking  (Flowers S.A., et al 2015).

So what do we need to do to help support a healthy gut microbiome and therefore a healthy mood?

#1. Eat your fruits and vegetables

Dietary fibre supports the growth of healthy intestinal bacteria.  In fact, one study found the diversity in the gut microbiome was directly related to the variety of fruits and vegetables in a person’s diet. It also found that the microbial composition of the gut can be rapidly altered with dietary changes. (McDonald D., et al 2018).

A recent study found an inverse relationship between fruit and vegetables and future depression or anxiety. They found that eating four extra portions of fruit and vegetables could boost people’s mental health. The more fruit and vegetable people ate, the less likely they were to be diagnosed with a mental illness (Redzo. M, 2019).

Health Canada’s Recommended Fruit and Vegetable Intakes:

  • Children 11 and under, 5 servings of fruit and vegetables daily
  • Children 12 to 13 years, 6 servings of fruits and vegetables daily
  • Females 14+ to 50 years, 7 servings of fruits and vegetables daily
  • Males 14 to 50 years, 8 servings of fruits and vegetables daily

Meanwhile, The World Health Organization recommends 7-13 a day for adults and 5 servings for kids, plus eating the colour of the rainbow everyday.

If you or your kids have a difficult time consuming enough fruits and vegetables everyday, check this out.

#2. Consume fermented foods

Fermented foods are foods produced or preserved by the action of microorganisms. In this context, fermentation typically refers to the fermentation of sugar to alcohol using yeast, but other fermentation processes involve the use of bacteria such as lactobacillus, which help to make foods such as kimchi, yogurt, kefir, kombucha, and sauerkraut, may improve gut health, and subsequently, mood.

The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids. During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels (1,2).

If you don’t tend to consume a lot of fermented foods, check out this recipe for Coconut Yogurt Clusters!

#3. Consume Prebiotics

Unlike probiotic foods, prebiotic foods do not contain living organisms. They are the food for the probiotics which contribute to the health of the microbiome because they contain indigestible fibres that ferment in the GI tract. Prebiotic foods include artichokes, leeks, onions, garlic, chicory, cabbage, asparagus, legumes, and oats.

Additionally, research shows that consuming green tea, ginger, omega 3 in the form of fish oils, olive and flax oils can all help to increase the production of lactobacillus or bifidobacterial which can lower inflammation and toxins in the brain that can contribute to depression (Logan,2006).

#4. Take a Probiotic

There are a wide variety of probiotic supplements out there on the market and it can be hard to know which one is best for you. What we recommend is that you look for something that has at least 10 billion cultures, and has multiple strains.

We recommend HMF Multi-strain from Genestra. Genestra is well known for it’s probiotic line of supplements and this one comes with 15 billion cultures and contains 16 different live cultures. If you are interested in purchasing the product please check it out on our online supplement dispensary.

So, to support a healthy mood you need to support a healthy gut. A good start is to incorporate a variety of fruits and vegetables into your diet, get appropriate levels of fibre, consume prebiotic  and fermented foods – and for an added bonus take a high quality probiotic.

References

Logan, Alan ND., The Brain Diet, Cumberland Publishing House, 2006

  1. https://pubmed.ncbi.nlm.nih.gov/25860609/
  2. https://pubmed.ncbi.nlm.nih.gov/25078296/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5864293/
  4. https://pubmed.ncbi.nlm.nih.gov/26760398/
  5. https://pubmed.ncbi.nlm.nih.gov/23384445/

Coconut Yogurt Clusters

Coconut Yogurt Clusters

by | Oct 23, 2020 | Recipes

Smoked Salmon Avocado Toast

Many of us crave for sweet treats when we’re feeling down. While sweets can temporarily raise serotonin in the short-term, long-term sweets only serve to fuel our low mood by increasing inflammation and blood sugar imbalances, which can both negatively impact mood.

You will be surprised to know that this delicious treat is loaded with the mood-boosting amino acid tryptophan! Plus, it’s a much healthier option than reaching for candy bars or cookies. Here’s why…

Cashews are actually one of the best sources of the amino acid tryptophan among all plant-based foods with 1000-2000 milligrams per 1/4 cup serving. This amino acid is critical for improving the uptake of serotonin in the brain and acts as a direct precursor to the anti-depressant hormone itself. Cashews are a tiny package of iron, magnesium, Vitamin B6, protein, important amino acids, and even omega 3 fats. All of these nutrients directly ward off mild depression and anxiety naturally.

Pumpkin seeds are also loaded with high levels of tryptophan. This amino acid is essential for the production of serotonin, which in turn gets converted into melatonin. This hormone plays a vital role in regulation of behaviour along with exerting positive effects on sleep, mood, appetite and pain. So, if you want a good night’s rest, which can often be difficult for people with depression, then eat a handful of pumpkin seeds before bed along with a small fruit. They also contain an amino acid cucurbitin, which acts as an antibacterial agent eliminating intestinal worms from the digestive system. Supporting a healthy gut is crucial for supporting a healthy mood. Link to gut and mental health article. 

Greek yoghurt contains lactobacillus, which is important for gut health but has also been shown to support healthy mood. Researchers have discovered a specific mechanism for how the lactobacillus bacteria affect mood, providing a direct link between the health of the gut microbiome and mental health. One study found that the amount of lactobacillus in the gut affects the level of a metabolite in the blood – called kynurenine – which has been shown to drive depression. When lactobacillus was diminished in the gut, the levels of kynurenine went up, and depression symptoms set in (1). 

Berries, including cranberries, pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress—an imbalance of harmful compounds known as free radicals in your body (2). They’re particularly high in anthocyanins, a pigment that gives certain berries their red-purple-blue colours. One study associated a diet rich in anthocyanins with a 39% lower risk of depression symptoms (3). 

So, in only 5 minutes of prep – you can have a mood-boosting, sweet-treat to help keep cravings at bay while supporting your mood.

 

References

  1. https://www.hindustantimes.com/health-and-fitness/could-eating-yoghurt-help-treat-depression-and-anxiety/story-
  2. https://pubmed.ncbi.nlm.nih.gov/29662448/
  3. https://pubmed.ncbi.nlm.nih.gov/29695122/

 

Coconut Yoghurt Clusters

Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 2 hours
Total Time 2 hours 5 minutes
Servings 12 servings

Ingredients
  

  • 1 cup Coconut Yoghurt
  • ¼ cup Almonds
  • ¼ cup Walnuts
  • ¼ cup Cashews
  • ¼ cup Coconut Flakes
  • ¼ cup Dried Cranberries unsweetened

Instructions
 

  • Line a muffin tin with silicone liners or prepare a cookie sheet with parchment paper or a silicone mat.
  • In a medium bowl, add all ingredients and stir well to combine.
  • Divide the mixture evenly among the muffin liners or scoop the mixture onto the lined baking sheet, forming clusters of about 2 to 2.5 inches.
  • Freeze for at least 2 hours to allow to harden before serving. Enjoy!

Notes

Nutritional information per serving:
Calories: 81
Carbs: 6g
Fibre: 1g
Sugar: 4g
Protein: 4g
Fat: 5g

Spiced Pear Overnight Oats

Spiced Pear Overnight Oats

by | Oct 16, 2020 | Recipes

Smoked Salmon Avocado Toast

Can a bowl of porridge a day can keep the blues at bay? Well, with all the therapeutic ingredients for gut and mental health, this Pear Spice Overnight Oats recipe is a great option!

Chia seeds are loaded with good fats and are high in fiber and protein. It is important to begin your day with adequate protein and good fats because they help lift and stabilize our mood and cognitive function. Chia seeds also contain antioxidants and have anti-inflammatory effects. Plus, with the high fibre content chia seeds support a healthy gut.

Cinnamon has been shown to help balance blood sugar levels, which is important for people struggling with depression as drops in blood sugars can contribute to irritability, low mood, difficulty focusing and insomnia. One of the most important active ingredients in cinnamon is cinnamaldehyde, which is used in flavorings and fragrances and may be responsible for some of cinnamon’s health benefits. Cinnamon also has antioxidant, antibiotic, and anti-inflammatory properties.

Over a period of time, oats can act as a nerve tonic, reducing stress and aiding relaxation. If you use the chunky, whole grain variety, you’ll also provide your body with valuable fibre. Oats also contain loads of B vitamins, which are important to help produce neurotransmitters to support a healthy mood. Oats are a good slow-release carb on the glycaemic index (to stave off hunger and cravings) – and it’s a great means of reducing cholesterol.

Tahini contains compounds that may improve brain health and decrease your risk of developing neurodegenerative diseases like dementia. Sesame seed components have been shown to protect human brain and nerve cells from free radical damage (1). Sesame seed antioxidants can cross the blood-brain barrier, meaning they can leave your bloodstream and directly affect your brain and central nervous system (2). Additionally, about 50% of the fat in tahini comes from monounsaturated fatty acids. These have anti-inflammatory properties and have been linked to a decreased risk of chronic disease such as depression.

Lastly, with the addition of plain kefir (coconut kefir is an alternative if you have a dairy sensitivity) this dish contains plenty of probiotics, aka “good bacteria” to support a diverse microbiome in our gut which in turn improves mental health.

Give it a try! Chock full of therapeutic ingredients and potential health benefits, this Pear Spice Overnight Oats recipe is easy to whip up in less than 5 minutes. That’s value for your time! We hope you enjoy it as much as we do!

References

  1. https://pubmed.ncbi.nlm.nih.gov/27353539/
  2. https://pubmed.ncbi.nlm.nih.gov/30475504/

Pear Spice Overnight Oats

Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 8 hours
Total Time 8 hours 5 minutes
Servings 4 servings

Ingredients
  

  • 2 cups Plain Kefir or Coconut Yogurt
  • 1 cup Water
  • 2 cups Oats rolled
  • 1 tbsps Raw Honey
  • 1 tsp Cinnamon
  • 1 tsp Ground Allspice
  • pinch Cloves
  • 2 tbsps Chia Seed
  • 2 Pears sliced and divided
  • ¼ cup Tahini
  • 1 tbsp Collagen Powder optional

Instructions
 

  • In a large bowl, combine ingredients, reserving half the pears for garnish. Cover and refrigerate overnight.
  • In the morning, divide into bowls or individual containers and top with the remaining pears. Sprinkle with additional cinnamon if desired. Enjoy!

Notes

Nutritional information per serving:
Calories: 416
Carbs: 56g
Fibre: 10g
Sugar: 19g
Protein: 13g
Fat: 17g

Top 6 Foods To Fight Depression

Top 6 Foods To Fight Depression

by | Oct 15, 2020 | Koru Nutrition Blog

Juice Plus Gummies

Mental health challenges are linked to low diet quality. Research found people who ate more unhealthy food were more likely to report psychological distress compared with people that eat a healthier diet. More specifically, eating fried foods or foods contain too much sugar and processed grains is linked to depression. (Jim E. Banta, Ph.D., et. Al 2019)

A recent study posted to BMC Medicine demonstrated that even people with moderate to severe depression improved their mood and signs of depression by eating a more healthful diet. The study was the first to prove that diet alone could reduce depression symptoms. The dieters followed a specific program for 12 weeks that included one-on-one nutrition counselling. The treatment diet encouraged eating whole foods while discouraging things such as refined foods, sweets, and fried food. The results: Participants showed greatly reduced symptoms when compared to other groups. In addition, more than 32 percent of participants experienced remission, so were no longer considered depressed. Jacka, O’Neil et al 2017.

But what are the specific foods or nutrients we should be consuming to help support a healthy mood? Below are our top 6!

  1. Good fats fight depression

Research shows that people who consumed the most fish were less likely to experience symptoms of depression (the Journal of Epidemiology and Community Health). Given that a 3.5-ounce (100-gram) serving of salmon provides 2,260 mg of EPA and DHA, eating this fish a few times per week is a great way to get these fats into your diet. The best oily fish to consume to get your EPA and DHA includes salmon, sardines, mackerel, anchovies, herring, halibut, rainbow trout and tuna.

Check out our Smoked Salmon Avocado Toast for a 3-minute recipe to help you consume for healthy fats!

A recent review of clinical studies concluded that taking fish oil supplements improved depressive symptoms in people with depression, with effects comparable to those of antidepressant medications. However, the greatest improvements in depressive symptoms seemed to occur in people who were also taking antidepressants. Additionally, people tended to see greater effects when the fish oil supplement contained higher doses of EPA (1). This might likely be due to its anti-inflammatory properties since inflammation can contribute to depressive symptoms.

The fish oil supplement that we recommend that has been formulated specifically for depression is NFH Trident SAP. Check it out in our online dispensary!

  1. Your morning cup of coffee “pick me up”

Although coffee has its positives and negatives there is no mistaking it is an integral part of  many people’s morning routine. But interesting enough, it might also be helping to beat off the blues.

The caffeine in coffee prevents a naturally occurring compound called adenosine from attaching to brain receptors that promote tiredness, therefore increasing alertness and attention (2). Since depression can often cause people to feel low motivation and fatigue this can help to give them that much needed boost.

Moreover, coffee increases the release of mood-boosting neurotransmitters, such as dopamine and norepinephrine (3). A study in 72 people found that both caffeinated and decaffeinated coffee significantly improved mood compared with a placebo beverage, suggesting that coffee contains other compounds that influence mood. Researchers attributed this boost in attitude to various phenolic compounds, such as chlorogenic acid. Although still, more research is needed (3).

#3. Eat your Dark Chocolate

Chocolate is high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health, all of which may support mood regulation (4, 5).

Finally, chocolate has a high hedonic rating, meaning that its pleasurable taste, texture, and smell may also promote good mood (6,7).

Because milk chocolate contains added ingredients like sugar and fat, it’s best to opt for dark chocolate—which is higher in flavonoids and lower in added sugar. You should still stick to 1–2 small squares (of 70% or more cocoa solids) at a time since it’s a high calorie food. We’ve also create this Chocolate Bark recipe, if you want to super-power your daily dose of chocolate.

#4 . Berries every day keep the blues away

Curiously, eating more fruits and vegetables is linked to lower rates of depression (8,9). Although the mechanism isn’t clear, a diet rich in antioxidants may help manage inflammation associated with depression and other mood disorders (10).

Berries pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress—an imbalance of harmful compounds known as free radicals in your body (10). They’re particularly high in anthocyanins, a pigment that gives certain berries their red-purple-blue colours. One study associated a diet rich in anthocyanins with a 39% lower risk of depression symptoms (11).

A study recently concluded that blueberries, strawberries, blackberries, and raspberries may block the chemicals that cause depression and anxiety (12), while another recent study found that people who drank a glass of pomegranate juice (with no added sugar) each day for two weeks had measurably less depression and anxiety, as well as lower blood pressure (13). If you find it difficult to include enough fruits and veggies in your diet, check out this supplement option.

  1. Go Nuts for Cashews

Cashews are high in tryptophan, which, helps increase levels of that happiness-inducing neurotransmitter, serotonin.

Cashews are actually one of the best sources of the amino acid tryptophan among all plant-based foods with 1000-2000 milligrams per 1/4 cup serving. This amino acid is critical for improving the uptake of serotonin in the brain and acts as a direct precursor to the anti-depressant hormone itself. Cashews are a tiny package of iron, magnesium, Vitamin B6, protein and important amino acids, and even omega 3 fats. All of these nutrients directly ward off mild depression and anxiety naturally.

So, without tryptophan in our diets, we not only can’t produce serotonin as effectively, but our bodies also can’t use the amount of serotonin that we do have. A depletion of serotonin can make us feel anxious, stressed, and just downright sad.

Consuming just a small a handful of cashews can help boost your serotonin levels!

#6. Have a Go with Avocados

Avocado is a superfood when it comes to depression as it contains tryptophan, folate AND omega-3. Omega-3 is an essential fatty acid that helps combat inflammation in the brain and also helps regulate our brain’s neurotransmitters helping our brain to run smoothly.

Three-fourths of the calories in an avocado are from fat, mostly monounsaturated fat, in the form of oleic acid. An average avocado also contains 4 grams of protein, higher than other fruits, and is filled with vitamin K, many of the B vitamins (B9, B6, and B5), vitamin C, and vitamin E12. Finally, they are low in sugar and high in dietary fibre, containing about 11 grams each.

The high levels of folate in avocados may help keep depression symptoms at bay. Foods containing high levels of folate may help to decrease the risk of depression because folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Excess homocysteine can also interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

 

In summary, you can help yourself beat the blues by reducing your intake of sugar, refined grains and fried foods and incorporating more berries, avocados, oily fish, raw cashews, dark chocolate, and a morning cup of coffee into your diet. Remember, it’s making small do-able simples changes into your diet on a daily basis that can take you a long way to a happier and healthier you!

 

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4872453/
  2. https://www.ncbi.nlm.nih.gov/books/NBK519049/
  3. https://pubmed.ncbi.nlm.nih.gov/30274327/
  4. https://pubmed.ncbi.nlm.nih.gov/24117885/
  5. https://pubmed.ncbi.nlm.nih.gov/29539647/
  6. https://pubmed.ncbi.nlm.nih.gov/24117885/
  7. https://pubmed.ncbi.nlm.nih.gov/16546266/
  8. https://pubmed.ncbi.nlm.nih.gov/30764679/
  9. https://pubmed.ncbi.nlm.nih.gov/26691768/
  10. https://pubmed.ncbi.nlm.nih.gov/29662448/
  11. https://pubmed.ncbi.nlm.nih.gov/29695122/
  12. Keservani RK, Sharma AK, Kesharwani RK. Medicinal Effect of Nutraceutical Fruits for the Cognition and Brain Health. Scientifica (Cairo). 2016;2016:3109254.  doi:10.1155/2016/3109254
  13. Al-Dujaili E, Smail N. Pomegranate juice intake enhances salivary testosterone levels and improves mood and well being in healthy men and women. Endocr Abstr. 2012;28:313.

Smoked Salmon and Avocado Toast

Smoked Salmon and Avocado Toast

by | Oct 9, 2020 | Recipes

Smoked Salmon Avocado Toast

This is such a great quick and easy meal or snack that is loaded with mood boosting foods.

Salmon and avocado both contain omega 3 which has anti-inflammatory and mood enhancing benefits.

Avocado also contains B vitamins which help us to make neurotransmitters that support a healthy mind and mood. The high levels of folate in avocados may help keep depression symptoms at bay. 

That is because folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain. Excess homocysteine can also interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

Plus, salmon also contains Vitamin D. Vitamin D has been shown to have benefits in supporting a healthy and happy mood, but getting enough vitamins D in your diet can be a struggle for a lot of people.

Canadian researchers from the Department of Psychiatry and Behavioral Neurosciences, St Joseph’s Hospital, Hamilton, reviewed 14 studies, consisting of 31,424 participants and found a strong correlation between depression and a lack of Vitamin D. The lower the Vitamin D level, the greater the chance of depression.

Although we do not know exactly how vitamin D can help with depression what we do know is that there are specific receptors in the brain for vitamin D, which means that vitamin D is acting in some way in the brain. These receptors are found in the areas of the brain that are linked to the development of depression.

The problem is getting enough Vitamin D. 32% of Canadians are clinically deficient in vitamin D (40% in winter and 25% in summer), and approximately 60% of Canadians have sub-optimal levels of vitamin D.

This recipe contains 288IU of Vitamin D, 83 uq of folate and 19 grams of good fats.

Smoked Salmon and Avocado Toast

This is such a great quick and easy meal or snack that is loaded with mood-boosting benefits.
Print Recipe Pin Recipe
Prep Time 5 minutes
Total Time 5 minutes
Servings 1 serving

Ingredients
  

  • 1/2 avocado
  • ½ tsp Fresh Dill optional
  • ¼ tsp Lemon Juice
  • 1 slice whole grain bread toasted
  • 1 1/2 oz smoked salmon cut into bite sized pieces
  • 1-2 Radishes thinly sliced
  • 1 tbsp Sprouts

Instructions
 

  • Mash the avocado and combine with the dill and lemon juice.
  • Spread avocado mixture onto your toast.
  • Top with the smoked salmon, radish and sprouts.
  • Enjoy!

Notes

Nutritional information per serving:
Calories: 233
Carbs: 17g
Fibre: 7g
Sugar: 2g
Protein: 13g
Fat: 13g