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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 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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