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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 August 4, 2020

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

Minimalism is a way to put a stop to the gluttony of the world around us. It’s the opposite of every advertisement we see plastered on the radio and TV. We live in a society that prides itself on the accumulation of stuff; we eat up consumerism, material possessions, clutter, debt, distractions and noise.

What we don’t seem to have is any meaning left in our world.

By adopting a minimalist lifestyle, you can throw out what you don’t need in order to focus on what you do need.

I know first hand how little we actually need to survive. I was fortunate enough to live in a van for four months while traveling throughout Australia. This experience taught me valuable lessons about what really matters and how little we really need all this stuff we surround ourselves with.

Less is more.

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Living a minimalist lifestyle is reducing.There are a few obvious benefits of minimalism such as less cleaning and stress, a more organized household and more money to be found, but there are also a few deep, life-changing benefits.

What we don’t usually realize is that when we reduce, we reduce a lot more than just stuff.

Consider just some of the benefits of living with fewer possessions:

1. Create Room for What’s Important

When we purge our junk drawers and closets we create space and peace. We lose that claustrophobic feeling and we can actually breathe again. Create the room to fill up our lives with meaning instead of stuff.

2. More Freedom

The accumulation of stuff is like an anchor, it ties us down. We are always terrified of losing all our ‘stuff’. Let it go and you will experience a freedom like never before: a freedom from greed, debt, obsession and overworking.

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3. Focus on Health and Hobbies

When you spend less time at Home Depot trying unsuccessfully to keep up with the Joneses, you create an opening to do the things you love, things that you never seem to have time for.

Everyone is always saying they don’t have enough time, but how many people really stop and look at what they are spending their time doing?

You could be enjoying a day with your kids, hitting up the gym, practicing yoga, reading a good book or traveling. Whatever it is that you love you could be doing, but instead you are stuck at Sears shopping for more stuff.

4. Less Focus on Material Possessions

All the stuff we surround ourselves with is merely a distraction, we are filling a void. Money can’t buy happiness, but it can buy comfort. After the initial comfort is satisfied, that’s where our obsession with money should end.

We are bombarded by the media presenting promises of happiness through materialistic measures. It’s no wonder we struggle everyday. Resist those urges. It’s an empty path, it won’t make you happy.

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It’s hard not to get roped into the consumerism trap. I need constant reminders that it’s a false sense of happiness. I enjoy stuff, but I also recognize that I don’t need it.

5. More Peace of Mind

When we cling onto material possessions we create stress because we are always afraid of losing these things. By simplifying your life you can lose your attachment to these things and ultimately create a calm, peaceful mind.

The less things you have to worry about, the more peace you have, and it’s as simple as that.

6. More Happiness

When de-cluttering your life, happiness naturally comes because you gravitate towards the things that matter most. You see clearly the false promises in all the clutter, it’s like a broken shield against life’s true essence.

You will also find happiness in being more efficient, you will find concentration by having refocused your priorities, you will find joy by enjoying slowing down.

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7. Less Fear of Failure

When you look at Buddhist monks, they have no fear, and they have no fear because they don’t have anything to lose.

In whatever you wish to pursue doing you can excel, if you aren’t plagued with the fear of losing all your worldly possessions. Obviously you need to take the appropriate steps to put a roof over your head, but also know that you have little to fear except fear itself.

8. More Confidence

The entire minimalist lifestyle promotes individuality and self reliance. This will make you more confident in your pursuit of happiness.

What’s Next? Go Minimalism.

If you’re ready to start living a minimalist lifestyle, these articles can help you to kickstart:

Featured photo credit: Unsplash via unsplash.com

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