The gut-brain-skin axis and probiotics

Diet, Emotions/Mood, Foods for the Brain, Stress — Tags: , , — 3:10 pm
There are quite a few axes where the brain is involved. The most studied is hypothalamic–pituitary–adrenal axis dealing mostly with stress and the sleep/wake cycle and the hypothalamic-pituitary-gonadal axis reproduction, life cycle, and sexual dimorphism & behavior. Recently, emerging evidence supports the existence of communication axes between other organs as well, with the central role of the brain remaining. The gut-brain-skin axis is thought to be responsible also for the stress challenge that, if not managed, can cause skin inflammation and the hair growth inhibition. The good news is, there are ways to deal with the challenge by improving of the microflora of the guts by probiotics (Exp Dermatol. 2010 Jan 25).
For example, myocardial infarction (heart attack) causes the release of pro-inflammatory substances that may affect the function of other organs including various structures brain where they result in an increase in cell death (J Psychopharmacol 2009, 23, 451–459; Biol Psychiatry 2006, 59, 430–433) while the friendly probiotic bacteria Lactobacillus helveticus and Bifidobacterium longum taken in combination reduced these adverse effects (British Journal of Nutrition (2009), 102:1420-1425).
A spectacular result proving the gut-brain axis influence on the quality of life has been presented in the European Journal of Clinical Nutrition (2007, 61, 355–361). Those participants of the double blind controlled trial who reported themselves to be constipated infrequently were more clearheaded, confident and elated. When the participants prone to be depressed at the onset of the trial where treated with probiotics, they responded by reporting themselves as happy rather than depressed while these changes were not observed in the control group taking milk drinks containing no probiotics.

There are quite a few so called “axes” where the brain is involved. The most studied is hypothalamic–pituitary–adrenal axis dealing mostly with stress and the sleep/wake cycle and the hypothalamic-pituitary-gonadal axis reproduction, life cycle, and sexual dimorphism & behavior. Recently, emerging evidence supports the existence of communication axes between other organs as well, with the central role of the brain remaining. The gut-brain-skin axis is thought to be responsible also for the stress challenge that, if not managed, can cause skin inflammation and the hair growth inhibition. The good news is, there are ways to deal with the challenge by improving of the microflora of the guts by probiotics (Exp Dermatol. 2010 Jan 25).

For example, myocardial infarction (heart attack) causes the release of pro-inflammatory substances that may affect the function of other organs including various structures brain where they result in an increase in cell death (J Psychopharmacol 2009, 23, 451–459; Biol Psychiatry 2006, 59, 430–433) while the friendly probiotic bacteria Lactobacillus helveticus and Bifidobacterium longum taken in combination reduced these adverse effects (British Journal of Nutrition (2009), 102:1420-1425).

A spectacular result proving the gut-brain axis influence on the quality of life has been presented in the European Journal of Clinical Nutrition (2007, 61, 355–361). Those participants of the double blind controlled trial who reported themselves to be constipated infrequently were more clearheaded, confident and elated. When the participants prone to be depressed at the onset of the trial where treated with probiotics, they responded by reporting themselves as happy rather than depressed while these changes were not observed in the control group taking milk drinks containing no probiotics.

Brain Rewards: Endorphins

Brain Basics, Emotions/Mood, Endorphins — Tags: , , — 1:21 pm

Eating for reward: it can be not about food

“Something is wanted — either a constitution or a piece of sturgeon under horseradish sauce.” M.E. Saltykov-Schedrin (19th Century)

In the late 50s, the classic experiments by Dr. Olds shook the world. He implanted electrodes into certain regions of rat brains and taught the rats how to press lever to stimulate these regions with weak electric currents. Rats stopped doing anything but pressing the lever till their death from complete starvation. The Positive Reward theory was born. It turned out that anything pleasurable in life did related to these “Centers of Pleasure” — sex, alcohol, drugs of abuse — all that mankind has invented in its hedonic journey, were but attempts to stimulate these brain regions.

We know that eating will produce a pleasant sensation so often we eat even though all we need is comfort. The truth is, exercise, sauna, cold shower, massage, pleasant odors, and mental efforts (workoholism is real!) — all increase Endorphin level while only eating, especially when your body does not need it, will cause extra pounds of fat to collect in your body’s store.

“A mechanism for opiate [e.g. endorphin] mediation of food intake was postulated. It starts with a feeding initiating signal, which produces activation of the receptors, thereby inducing eating. Eating produces a circular reaction starting with hedonic input from the eating [process]. This, in turn, produces reward, which causes further eating, completing the circle” [Soc. Neurosci. Abstr. 18:369; 1992].
Fasting can be as rewarding

The tricky thing with endorphins is that there are pairs of releasers resembling a thesaurus’ antonyms: exercise does the same os its antonym sleep, pleasure goes together with pain, local blood flow increase does the same to endorphin release as the local lack of oxygen. The eating-fasting pair also exists. Many people reported elation when they skipped breakfasts. Religeous fasters experience euforia.

“Severe food restriction produces opiate activity, which is reinforcing. Feeding interrupts the opiate activity and, thus, produces withdrawal. Not eating, therefore, is rewarding.” [Appetite 19:1-13; 1992].

Tips About Rewards

Next time you crave anything, ask yourself “What is it I really need? A glass of water? A walk? A hug?”
Before eating whatever you think you crave, try other rewards. Buying fresh flowers can be a better answer than a bowl of Rocky Road. Exercise, go to sauna, take a cold shower, invest in a massage device, buy a vail of perfume, enjoy a book…

Try periodic fasts. After resuming eating, your taste buds will be satisfied with lesser taste intensity thus reducing the taste influence on the body weight set point.

Read also:

A theory of acupuncture, spinal cord, and endorphins

Combining mood-enhancing supplements

Emotions/Mood, Supplements — Tags: , , , , , — 11:14 am

S-adenosyl-L-methionine (SAMe) is a supplement naturally formed in the body by an enzymatic reaction. SAMe has been proposed as a treatment major depression  and as an agent for improving mood and emotional well-being. SAMe works closely with folic acid and vitamin B-12. (American Journal of Clinical Nutrition, Vol. 76, No. 5, 1158S-1161S, November 2002)

Combined vitamin D and calcium supplementation produced significant elevations in mood. (Journal of Orthomolecular Medicine 1994;9:199–204.)

Studies suggest that vitamin B9 (folate) may be associated with depression more than any other nutrient. Between 15% and 38% of people with depression have low folate levels in their bodies and those with very low levels tend to be the most depressed .

Many healthcare providers recommend a multivitamin that contains folate. If the multivitamin alone is not enough to improve folate function, the provider may suggest adding vitamins B6 and B12 to improve feelings of depression.

The vitamin B12 increases the probability of recovery from major depression and is though to do its best when taken together with other B-vitamins.

The B-complex include: biotin, choline, folic acid, inositol, PABA (para-aminobenzoic acid), and the six “numbered” B vitamins–vitamin B-1 (thiamin), B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-6 (pyridoxine), and B-12 (cobalamin). Combination products can simplify the process of taking individual B vitamins for a range of ailments including depression and stress.

Mood Effects of Low-carb Diets

Brain & Nutrition, Carbohydrates, Diet, Emotions/Mood — 11:01 am

Among those shared with me their weight loss results while on Atkins diet, 347 dieters reported effects beyond weight loss (or its absence):

  • Hunger disappearance or appetite decrease – 178
  • Diabetes improvement – 169
  • Mood improvement, energy level increase – 158
  • Absence of cravings – 149
  • Physicians approval for the diet – 129
  • Joint and muscle improvement – 125
  • Headache disappearance – 121
  • Exercise improvement – 115
  • Muscle gain decrease – 112
  • Fungal/yeast infection disappearance – 111
  • Heartburn, bloating disappearance – 110
  • Thyroid condition improvement – 119

Reported negative results:

  • Cravings for high-carb foods increase – 16
  • Inability to exercise – 15
  • Low-carb foods dissatisfaction – 14

Mood/energy

This particular effect is perhaps the most controversial because it is against the observations, including those conducted in controlled clinical settings, that carbohydrate-rich meals improve mood and energy levels. Apparently, the positive influence reported by the dieters, were due to Atkins diet long-term effects, because during first several days on the diet there were effects consistent with clinical observations on short-term effects of direct intra-gastric infusions of nutrients:

“Hedonic tone was greater and tension lower after the saline and sucrose infusions than after the lipid infusion. From 3 to 3.5 h after ingestion, subjects felt significantly more sleepy after the lipid infusion than they did at these times after the saline infusion, and significantly more dreamy after the lipid infusion than they did after the sucrose infusion. (Physiology & Behavior. 63(4):621-8, 1998)

Another article reporting the influence of nutrients on mood, stress that there were acute and not long term effects:

“Mood improved (a decline in fatigue/dysphoria) following the low-fat/high carb breakfast compared to medium-fat/ medium-carbohydrate or high-fat/low-carbohydrate meals.” (”Acute effects on mood and cognitive performance of breakfasts differing in fat and carbohydrate content. “Appetite. 27(2):151-64, 1996)

The short-term positive effects of high-carb meals can be used, for example, for alleviating the PMS syndrome:

“The experimental carbohydrate intervention significantly decreased self-reported depression, anger, confusion, and carbohydrate craving 90-180 minutes after intake. Memory word recognition was also improved significantly.” (Obstetrics & Gynecology. 86(4 Pt 1):520-8, 1995)

It is interesting that not all of the clinical studies came to the above conclusion. Study conducted by University of Sheffield, demonstrated that meals, particularly when rich in fat, significantly reduced pain perception in healthy human subjects.( Physiology & Behavior. 65(4-5):643-8, 1999)

Carbohydrate craving obese patients do not improve their mood states through ingestion of a carbohydrate-rich snack. (International Journal of Obesity & Related Metabolic Disorders. 21(10):860-4, 1997)

There were no differences in mood between the groups receiving high-carb drink or water during performance of the military tasks. (Aviation Space & Environmental Medicine. 68(5):384-91, 1997)

The ingestion of sucrose failed to have any substantial effect on mood (Physiology & Behavior. 58(3):421-7, 1995)

“The carbohydrate-supplemented group had a greater total energy intake and carbohydrate intake. No significant differences between carbohydrate were observed in remaining psychological, physiological, or performance-related variables.” (International Journal of Sport Nutrition. 5(2):125-35, 1995)

These are rather typical messages:

  • I feel great and my energy level has increased. I don’t feel sluggish anymore.
  • No more mood swings, brain fog, confusion, or depression.
  • I feel healthier, more energy (can keep up with the kids, yeah!) and smarter.
  • I have a much higher energy level as well as a much more pleasant disposition.
  • I have lots of energy and a lot more self esteem.
  • I am sleeping like a teenager, and I had sleep apnea before starting the diet.
  • I sleep better and I have more energy than my 16 year old daughter
  • I’m so infused with energy that I climb the stairs at work without huffing and puffing.
  • My energy had increased! Muscle tone had improved even though I wasn’t going to the gym.
  • When I am eating according to program I feel so much better, sleep better and have more energy
  • After the first 3 days the increase in energy was unbelievable, the mental fog and Monday morning blues were gone.
  • I have more energy, not so tired anymore, and feel like I’m in control of my appetite.
  • I have had a sense of inner peace that I simply can’t explain.
  • My mood swings have lifted and I’m a much happier person overall.
  • I felt better, had more energy, no more brain-fog and I did not feel tired and worn out at the end of the day.

Controlling mood swings with supplements. 15 Tips

Emotions/Mood, Supplements — 9:10 am

Tip 1

Take omega-3. The principal omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They may enhance brain activity and alleviate depression. A Finnish study of several thouzand adults found that depressive symptoms were significantly higher among people who don’t eat fish or take omega-3 supplements.

Tip 2

Look for omega-3 ingredient in the groceries. Now you can find them in foods as varied as margarines, eggs from hens fed on flaxseed, even in and tortilla chips.

Tip 3

Hypericum (St. John’s Wort) is a common perennial plant with yellow flowers growing in the meadows and along the roads. It contains many chemical compounds. The active ingredients include hypericin and hyperforin.

St. John’s Wort likely lifts mood by boosting serotonin levels, a brain chemical that is a big part of emotion control. Serotonin is “messenger” that affects sleep, appetite, and mood. Low levels of it may result in depression, food cravings and low quality sleep.
Clinical trials found that St. John’s Wort controls moderate depression as well as antidepressants do, and with practically no side effects.

In Germany herbal medicines are government-regulated and almost 30 million prescriptions for St. John’s Wort are written annually instead of pharmaceutical grade antidepressants.

Tip 4

Recent studies suggest that St. John’s wort is of no benefit in treating major depression. Don’t try to substitute your prescription antidepressants before you discuss it with your doctor.

Food/Nutrition and Mood Support

Tip 5

Any restrictive diet can cause depression sometime called diet blues. For people on a low fat diet a quick fix can be a carbohydrate-containing snack – a fruit or a hard candy.
For people on the initial stages of low carbohydrate diets a quick fix is completely different. Turkey and chicken contain a good source of mood-enhancer tryptophan, an amino acid which is a raw material for serotonin – which can be low in people suffering from depression. Poorly eating and sleep habits can negatively influence otherwise normal serotonin levels.

Tip 6

A low-fat diet may be good for your body, but not necessarily for your mind. In a study at Wake Forest University, researchers found that monkeys on a low-fat diet were more hostile than monkeys that were fed foods high in fat. It is though that lower cholesterol decreases levels of serotonin and weakens emotional control.

Low fat diets can make you depressed. Research has linked diets that drastically cut down on all types of fat with an increase in symptoms of depression.

Tip 7

There is plenty of anecdotal evidence that after about one week on a low carbohydrate diet, mood and energy levels go through the roof. Researchers speculate that this can be explained by interplay of brain chemicals after the brain stops running on glucose and switches on ketons for fuel.

The brain is the organ most sensitive to a change in blood glucose level – too little produces fatigue, confusion, irritability and aggression. Decreased glucose sensitivity often develops due to excessive consumption of refined sugar and simple carbohydrates, like in white flour. When the brain adapts to the use of ketones instead glucose, these symptoms disappears.

Study conducted by University of Sheffield, demonstrated that meals rich in fat, significantly reduced pain perception in healthy human subjects.( Physiology & Behavior. 65(4-5):643-8, 1999)

Anti-depressant supplements

Tip 8

Deficiency of vitamin B12 can create disturbances in mood and B12 supplementation helps to normalize the mood. Vitamin B6, vitamin C, Folic Acid (Folate) and Zinc are all essential good mood nutrients. They are needed to make the feel-good brain chemical serotonin from the raw material – amino acid tryptophan. (New England Journal of Medicine 1988;318:1720–8.)

Tip 9

In a clinical trial of healthy young men, consumption of a high-selenium diet was associated with improved mood and decrease of anxiety.
Vitamin D supplementation may be associated with elevations in mood. In a double-blind controlled study, healthy people were given vitamin D3 supplements. Researchers found that D3 supplementation enhanced positive mood and there was some evidence of a reduction in negative mood.

Tip 10

The precursor of serotonin tryptophan is found in many foods, primarily turkey, chicken, fish, cottage cheese, bananas, eggs, nuts, wheat germ, avocados, milk, cheese and legumes and, in lesser amounts, breads, cereals, potatoes and rice. However, these foods also contain competing amino acids tyrosine, phenylalanine, valine, leucine and isoleucine. The solution? Take 5-hydroxytryptophan (5-HTP).

5-HTP is extracted from the seed of the Griffonia simplicifolia plant. L-tryptophan has to be converted to (5-HTP) before it becomes serotonin in the body. In a clinical trial, supplemental 5-HTP had antidepressant effects in bipolar patients. (Acta Psychiatr Scand Suppl 1981;290:191–201.)

Tip 11

Omega-3 Fatty Acids May Reduce the Risk of Depression in Pregnancy. Using British data compiled from pregnant women, the researchers analyzed the association between omega-3 fatty acids and depression. Their findings were supported by an additional analysis, which showed that in countries where omega-3 intake is the highest, the incidence of depression appears to be the lowest. (The Lancet Aug. 1998)
Combining mood-enhancing supplements

Tip 12

S-adenosyl-L-methionine (SAMe) is a supplement naturally formed in the body by an enzymatic reaction. SAMe has been proposed as a treatment major depression (10) and as an agent for improving mood and emotional well-being. SAMe works closely with folic acid and vitamin B-12. (American Journal of Clinical Nutrition, Vol. 76, No. 5, 1158S-1161S, November 2002)

Tip 13

Combined vitamin D and calcium supplementation produced significant elevations in mood. (Journal of Orthomolecular Medicine 1994;9:199–204.)

Tip 14

Studies suggest that vitamin B9 (folate) may be associated with depression more than any other nutrient. Between 15% and 38% of people with depression have low folate levels in their bodies and those with very low levels tend to be the most depressed .
Many healthcare providers recommend a multivitamin that contains folate. If the multivitamin alone is not enough to improve folate function, the provider may suggest adding vitamins B6 and B12 to improve feelings of depression.

Tip 15

The vitamin B12 increases the probability of recovery from major depression and is though to do its best when taken together with other B-vitamins.
The B-complex include: biotin, choline, folic acid, inositol, PABA (para-aminobenzoic acid), and the six “numbered” B vitamins–vitamin B-1 (thiamin), B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-6 (pyridoxine), and B-12 (cobalamin). Combination products can simplify the process of taking individual B vitamins for a range of ailments including depression and stress.

Nutrition and Mood Support

Carbohydrates, Emotions/Mood, Fats, Protein — 9:07 am

Any restrictive diet can cause depression sometime called diet blues. For people on a low fat diet a quick fix can be a carbohydrate-containing snack – a fruit or a hard candy. For people on the initial stages of low carbohydrate diets a quick fix is completely different. Turkey and chicken contain a good source of mood-enhancer tryptophan, an amino acid which is a raw material for serotonin – which can be low in people suffering from depression. Poorly eating and sleep habits can negatively influence otherwise normal serotonin levels.

A low-fat diet may be good for your body, but not necessarily for your mind. In a study at Wake Forest University, researchers found that monkeys on a low-fat diet were more hostile than monkeys that were fed foods high in fat. It is though that lower cholesterol decreases levels of serotonin and weakens emotional control.

Low fat diets can make you depressed. Research has linked diets that drastically cut down on all types of fat with an increase in symptoms of depression.

There is plenty of anecdotal evidence that after about one week on a low carbohydrate diet, mood and energy levels go through the roof. Researchers speculate that this can be explained by interplay of brain chemicals after the brain stops running on glucose and switches on ketons for fuel.

The brain is the organ most sensitive to a change in blood glucose level – too little produces fatigue, confusion, irritability and aggression. Decreased glucose sensitivity often develops due to excessive consumption of refined sugar and simple carbohydrates, like in white flour. When the brain adapts to the use of ketones instead glucose, these symptoms disappears.

Study conducted by University of Sheffield, demonstrated that meals rich in fat, significantly reduced pain perception in healthy human subjects.( Physiology & Behavior. 65(4-5):643-8, 1999)

Premenstrual syndrome and calcium

Emotions/Mood, Foods for the Brain — Tags: , — 9:04 am

Premenstrual syndrome, PMS is often perceived as a trait of hysterical, hypochondriac women. In fact, it is a serious medical condition with a number of unpleasant symptoms:

• fatigue and trouble sleeping
• upset stomach, bloating, constipation or diarrhea
• headache
• appetite changes or food cravings
• joint or muscle pain
• tension, irritability, mood swings, or crying spells
• anxiety or depression
• trouble concentrating or remembering
• breast swelling and tenderness

As simple a measure as higher intakes of calcium and vitamin D might be helpful in case of PMS. (Archives of Internal Medicine, June 2005).

Anti-depressant supplements

Emotions/Mood, Supplements — 11:16 am
Deficiency of vitamin B12 can create disturbances in mood and B12 supplementation helps to normalize the mood. Vitamin B6, vitamin C, Folic Acid (Folate) and Zinc are all essential good mood nutrients. They are needed to make the feel-good brain chemical serotonin from the raw material – amino acid tryptophan. (New England Journal of Medicine 1988;318:1720–8.)
In a clinical trial of healthy young men, consumption of a high-selenium diet was associated with improved mood and decrease of anxiety.
Vitamin D supplementation may be associated with elevations in mood. In a double-blind controlled study, healthy people were given vitamin D3 supplements. Researchers found that D3 supplementation enhanced positive mood and there was some evidence of a reduction in negative mood.
The precursor of serotonin tryptophan is found in many foods, primarily turkey, chicken, fish, cottage cheese, bananas, eggs, nuts, wheat germ, avocados, milk, cheese and legumes and, in lesser amounts, breads, cereals, potatoes and rice. However, these foods also contain competing amino acids tyrosine, phenylalanine, valine, leucine and isoleucine. The solution? Take 5-hydroxytryptophan (5-HTP).
5-HTP is extracted from the seed of the Griffonia simplicifolia plant. L-tryptophan has to be converted to (5-HTP) before it becomes serotonin in the body. In a clinical trial, supplemental 5-HTP had antidepressant effects in bipolar patients. (Acta Psychiatr Scand Suppl 1981;290:191–201.)
Omega-3 Fatty Acids May Reduce the Risk of Depression in Pregnancy. Using British data compiled from pregnant women, the researchers analyzed the association between omega-3 fatty acids and depression. Their findings were supported by an additional analysis, which showed that in countries where omega-3 intake is the highest, the incidence of depression appears to be the lowest. (The Lancet Aug. 1998)

Deficiency of vitamin B12 can create disturbances in mood and B12 supplementation helps to normalize the mood. Vitamin B6, vitamin C, Folic Acid (Folate) and Zinc are all essential good mood nutrients. They are needed to make the feel-good brain chemical serotonin from the raw material – amino acid tryptophan. (New England Journal of Medicine 1988;318:1720–8.) In a clinical trial of healthy young men, consumption of a high-selenium diet was associated with improved mood and decrease of anxiety.

Vitamin D supplementation may be associated with elevations in mood. In a double-blind controlled study, healthy people were given vitamin D3 supplements. Researchers found that D3 supplementation enhanced positive mood and there was some evidence of a reduction in negative mood.

The precursor of serotonin tryptophan is found in many foods, primarily turkey, chicken, fish, cottage cheese, bananas, eggs, nuts, wheat germ, avocados, milk, cheese and legumes and, in lesser amounts, breads, cereals, potatoes and rice. However, these foods also contain competing amino acids tyrosine, phenylalanine, valine, leucine and isoleucine. The solution? Take 5-hydroxytryptophan (5-HTP).

5-HTP is extracted from the seed of the Griffonia simplicifolia plant. L-tryptophan has to be converted to (5-HTP) before it becomes serotonin in the body. In a clinical trial, supplemental 5-HTP had antidepressant effects in bipolar patients. (Acta Psychiatr Scand Suppl 1981;290:191–201.)

Omega-3 Fatty Acids May Reduce the Risk of Depression in Pregnancy. Using British data compiled from pregnant women, the researchers analyzed the association between omega-3 fatty acids and depression. Their findings were supported by an additional analysis, which showed that in countries where omega-3 intake is the highest, the incidence of depression appears to be the lowest. (The Lancet Aug. 1998)

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