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Fermented Food Helps Social Anxiety, Study Says

Fermented Food Helps Social Anxiety, Study Says

Psychologists usually look to factors in the mind in an attempt to help people struggling with mental health issues. But that process is quickly changing. While the mind is a beautiful and powerful place, studies show that the stomach may also play an important role in your overall health — physically and socially.

In a 2015 study done by William & Mary Psychology Professors Matthew Hilimire and Catherine Forestell in conjunction with University of Maryland School of Social Work Assistant Professor Jordan DeVylder, researchers reveal a possible connection between the mind and the gut. Their findings disclose a connection between fermented foods which contain probiotics (the good  bacteria in your digestive tract) and social anxiety symptoms. Those probiotic filled foods could be the answer to decreasing one’s fear of social situations.

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Psychologists asked over 700 college students about the fermented foods they consumed over the course of 30 days. The questionnaire also asked about consumption of fruits and vegetables as well as exercise frequency. The researchers found that individuals who had consumed more fermented foods (such as yogurt, kimchi, and kombucha) had reduced cases of social anxiety. The effect was greater in those who rated highly on the neurotic scale. The researchers also found, secondarily, that those who exercised more were more likely to have reduced social anxiety. So, those who were susceptible before the study would show the strongest connection between eating yogurt and participating in group therapy.

While further research is needed to solidify some other points of the study such as whether or not a causative connection can be made between eating fermented foods and reducing social anxiety, it’s safe to assume that a diet which includes probiotic filled foods is good for your health and your social life.

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Here are five fermented foods that are tasty, healthy, easy to eat, and that help to decrease social anxiety:

1. Yogurt

All yogurts contain some probiotics. The yogurt with the “Live & Active Cultures” seal contains approximately 100 million probiotic cultures per gram when it’s manufactured — this equates to about 25 billion probiotic cultures within one cup. Kefir, a fermented milk product, is a drinkable type of yogurt which has even more probiotics.

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2. Kombucha

Kombucha is a type of effervescent tea which combines black (or green) tea, natural sugar, yeast, and bacteria (the good kind). The yeast and bacteria consume the sugar and the result is a delicious drink high in B vitamins, acetic acid, and probiotics. A very small amount of alcohol is included in this drink during fermentation and studies have shown that it helps to stabilize blood glucose levels.

3. Miso

Miso, a Japanese seasoning, is a paste-like substance made from soybeans, rice, and barley. It has a bold taste and works well in soups, stir-frys, and drinks including this Blueberry Miso Smoothie. Since it is high in sodium, only a little bit is needed to season up any dish.

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4. Tempeh

Tempeh, the nutty-tasting relative of tofu, is made from naturally fermented soybeans. It is a good source of probiotics as it contains amino acids. It contains a good dose of iron, calcium, and protein. It can be used in burgers and stir-frys. And because it’s fermented, it’s much easier to digest than some soy products.

5. Kimchi

Kimchi is a spicy fermented cabbage, closely related to sauerkraut. Pasteurized versions of kimchi do not contain probiotics. However, if you look for “unpasteurized,” “live and active cultures,” or “naturally fermented” labels, you will find the real deal. Don’t forget to refrigerate as getting sick from rotten food that is already unpasteurized is a greater possibility.

What we eat is just one way to look at our mental states. As researchers and psychologists continue to learn about the connections between our brain and our stomach, it seems like food will increasingly have a profound effect upon how we feel and how we connect with others. This is just one wonderful reason to be kind to your tummy.

Featured photo credit: Frozen yogurt with raspberry coulis at Frozen in South Yarra/Katherine Lim via flickr.com

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Daniella Whyte

Psychology Researcher

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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