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Eating Kimchi Helps With Social Anxiety Disorder, Science Says

Eating Kimchi Helps With Social Anxiety Disorder, Science Says
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If you suffer from social anxiety disorder, you know how hard it can be just to show up to things: a work happy hour, your friend’s birthday party, or even your own graduation celebration.

The symptoms of social anxiety disorder are debilitating—not just socially, but emotionally and physically as well. The fear of judgment and constant rumination on your perceived faults is exhausting. The cycle of anxiety prevents you from putting yourself out there and from building real connections with people around you.

Even though social anxiety can make you feel different and alone, you aren’t. According to the Social Anxiety Association, social phobia is the third most prevalent mental health issue today. In fact, national studies show that around 7% of the population suffers from social anxiety at any given time.

If these statistics surprise you, you’ll be even more surprised to learn what potential treatment a recent study has found for addressing social anxiety. (Hint: it’s red, spicy, fermented, and Korean.)

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Why Kimchi?

If you guessed kimchi, you’re right! But why would researchers choose to study kimchi?

Well, in this study, Professors Matthew Hilimire and Catherine Forestell of William & Mary and Assistant Professor Jordan DeVylde of the University of Maryland sought to examine the effect that diet can have on mental health. They chose fermented foods like kimchi, miso, and yogurt because they are naturally high in probiotics, small micro-organisms like yeast and bacteria that are believed to have wide-ranging health benefits.

To look into the relationship between probiotics and mental health, these researchers asked nearly 700 undergraduate students at William & Mary how much fermented food they had eaten in the last 30 days. At the same time, the students were tested for the so-called Big Five personality traits and the Social Phobia and Anxiety Inventory.

Researchers then collected and analyzed student responses for any correlation between social anxiety and probiotic intake.

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So What Does the Study Say About Social Anxiety Disorder?

The results of this exciting study show that students who eat more fermented foods have less social anxiety. The results were most clear for students who rank highly on the neurotic personality trait scale, which implies that fermented foods most strongly affect those who have the most neurotic tendencies.

Scientific experts are still not certain how exactly probiotics work to reduce anxiety and alleviate other mental health concerns. Several studies suggest that probiotics reduce gut inflammation and leakage and increase GABA, a naturally-produced neurotransmitter that lessens feelings of anxiety.

After the results of this study, though, scientists will definitely want to continue researching how probiotics can have such an incredible effect on the mind.

Why Is This Important?

This study adds to the growing body of research on the surprising ways that gut bacteria can affect both physical and mental health. In the past, research into probiotics focused primarily on digestive benefits, but this study emphasizes the important role that probiotics play outside of the gut.

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Although this study indicates a possible link between fermented foods and social anxiety disorder, it’s important to note that this study was observational in nature. In other words, though the study shows that fermented foods and social anxiety are correlated, it’s impossible to state that fermented foods caused the reduced levels of social anxiety.

Next, these three researchers plan to carry out an experimental study, which would have the power to prove that probiotics actually reduce social anxiety. As Dr. Hilimire notes, this is very exciting because it would open doors for those who suffer from social anxiety disorder, allowing doctors to “augment more traditional therapies (like medications, psychotherapy or a combination of the two) with fermented foods – dietary changes – and exercise, as well.”

Tips for Incorporating Kimchi Into Your Diet

Are you interested in trying fermented foods to help relieve your social anxiety? Read these five helpful tips for adding more probiotic-rich fermented foods into your diet.

If you are facing digestive pain or severe social anxiety, always seek advice from your physician or mental health professional first.

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1. Choose naturally fermented foods.

Naturally fermented foods have the highest concentration of probiotics. Look for yogurts that have live or “active” cultures and pickles that have been naturally fermented without vinegar.

2. Do not cook fermented foods.

Because high temperatures kill the good bacteria that provides the probiotic punch, avoid cooking any fermented foods or mixing them into hot dishes.

3. Make your own kimchi!

One way to be sure your kimchi is made the natural way is to make it yourself. Try OneGreenPlanet’s vegan kimchi recipe, or make another fermented dish like fermented red cabbage and apple. Both recipes are easy to prepare; the hardest part is waiting for the delicious foods to ferment!

4. Eat fermented foods in moderation.

Like anything else, eat your fermented foods in moderation and don’t start out too strong. Alana Sugar at Whole Foods suggests eating up to 1/2 cup of a fermented food every day or several times a week, depending on how your digestive tract reacts.

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5. Try something new.

If you aren’t into kimchi or if you just want to add some variety to your diet, don’t worry! There are hundreds of fermented foods you can try. Top choices include kombucha, cheese, yogurt, sauerkraut, and miso. Try combining them in interesting ways, too, like Prevention’s mouthwatering blueberry-miso smoothie.

Featured photo credit: Foodio via shutterstock.com

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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