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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 January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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