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Eating Kimchi Helps With Social Anxiety Disorder, Science Says

Eating Kimchi Helps With Social Anxiety Disorder, Science Says

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.

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 September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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