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Fermented Foods for Better Digestive Health and Mental Wellness

Fermented Foods for Better Digestive Health and Mental Wellness

Have you noticed the bottles of Kombucha that line the shelves at your natural food grocery stores, or the recent offerings of a drinkable fermented milk product called Kefir?

They fall into a category of fermented foods which are making a huge breakthrough in American grocery stores.

If you are not familiar with fermented foods, or the powerful health benefits that come from adding them to your diet, then this article is for you.

Read on to learn about the 5 simple foods you can incorporate into your diet for both better digestive health and mental wellness.

Fermented Foods: A Hot [Ancient] Trend

If you are just now noticing fermented foods in your grocery store, it’s good to keep in mind that fermented foods are not a new trend.

They have been around for about eight thousand years and have recently begun to steadily gain popularity in the American diet.

In fact, due to the explosive research done on gut health and the importance of microbiomes, fermented foods are making huge strides in Western societies.

Before electricity and refrigerators existed, controlled fermenting was done as a way to preserve foods to make it safe to eat.

Different cultures celebrated fermented foods, and each culture developed their own spin on them through the introduction of unique flavors and traditions that were part of their culinary heritage.

For example:

• European cultures enjoy sauerkraut and cultured dairy products such as sour cream and cheeses

• Koreans are famous for their kimchi, Japanese people love natto and miso, while the Chinese enjoy blackened preserved eggs

• In India, people drink Lassi before every meal to aid digestion

• Garri, a root vegetable, is prepared and fermented before eating in West Africa

• In Russia and Turkey, people drink a yogurt called Kefir

Bacteria Makes Food Taste Better

Although there are many different ways to preserve and ferment foods, they all contain a specific component that are important to the fermenting preservation process, a bacterial starter culture.

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The most common method of fermentation uses a bacteria strain called Lactobacillius.

During the fermentation process, these good bacteria fight off dangerous strains of bacteria like E. coli that make our food dangerous to eat.

Lactobacillus converts the salts and sugars that were added during the fermentation setup into lactic acid, a natural preservative that inhibits the growth of dangerous bacteria. This production of lactic acid is what gives food that sour, tangy flavor that we associate with fermented vegetables such as pickles and sauerkraut.

You can use the liquid from a previous ferment as a source for your starter bacteria, such as the whey for yogurt, a SCOBY from kombucha, or the brine from pickled vegetables.

If you are just starting out, you can also find healthy strains of bacteria in powder form. Health food stores or shops online will sell starter culture kits that are full of beneficial bacteria to help you kick start the fermentation process.

Ferments are Great for Your Gut

Eating a variety of fermented foods is a great introduction to enriching your gut microbiome to a diverse collection of healthy bacteria.

Not only are you introducing beneficial bacteria to your gut but these bacteria are helping you to increase absorption and digestion of foods.

Fermented foods are similar to probiotics, but there are a few key differences.

Probiotics Versus Ferments: What’s The Difference?

Fermented foods are not equivalent to probiotics.

Based on their classifications there are differences between a probiotic versus a fermented food, even though both have incredible health benefits.

The World Health Organization defines probiotics as “live microorganisms which, when administered in adequate amounts, confer a health benefit on the host”. [1]

All fermented products are created using healthy bacteria, but when they are cooked, they won’t contain live bacteria.

For example, foods such as sour dough bread are fermented because they rely on bacteria like yeast to create them. But by the time you eat the bread the yeast already has already been deactivated by baking.

On the other hand, there are foods such as yogurt, cheeses, non-heated kimchi and sauerkraut that are fermented with bacteria and still contain live beneficial bacteria when you eat it.

These types of fermented foods are also probiotics because they have live microorganisms in them.

A Healthy Gut Is a Diverse Gut

There are ten times more bacteria in your body than you have cells that make up your body; or as scientists estimate, there are about 100 trillion bacteria in your body.

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Millions reside right in the middle of your gut; and, they help you digest your food and absorb nutrients from your food.

Bacteria in your gut help you break down larger food particles (that go undigested in your stomach) into useable forms of fuel that your body can use.

This symbiotic relationship we have with bacteria means that both parties benefit: you get the vitamins and nutrients necessary for your survival and in return the bacteria have food to eat and a place to live.

This population of bacteria is called the human microbiota, and studies have shown that the composition of the bacteria population plays an important role in how well you extract, store, and use the energy from the foods you eat. This relationship is important in helping our digestive development of our intestines, helping us produce vitamins that we cannot obtain from food, and it impacts how we metabolize medications.

Because bacteria plays a role in digestion and absorption of nutrition, early research studies are speculating that different strains of bacteria also play a role in our body compositions. This may determine whether we are predisposed to have a lean body type or an obese body type.

A healthy gut is important to the health and well-being of our bodies.

By eating a variety of healthy foods including fermented ones we can ensure that we are populating our guts with good bacteria.

Nature’s Miracle Cure

The diversity of your gut bacteria also helps to develop your immune system.

Since birth, your immune system has developed by relying on gut bacteria to balance the responses to harmful pathogens while tolerating the harmless bacteria that reside within you.

Research within this area is quite new and we are still learning what a healthy gut microbiome looks like; but, evidence suggests that having a more diversified microbiome leads to better overall health.

An unhealthy diversity of gut bacteria has been linked to many diseases, such as irritable bowel syndrome, autoimmune diseases, and a leaky gut which causes unwanted inflammation.

There has been preliminary research that has found that the effectiveness of vaccines is also determined by the diversity of your gut bacteria.

When you have gut inflammation and other gut issues your immune system is busy dealing with that issue instead of responding to vaccines effectively. [2]

You can help ensure you have a healthy gut and a diverse microbiome through eating a healthy, varied diet that includes fermented foods. It’s a quick way to introduce millions of beneficial bacteria in a single bite.

How Your Microbiome Affects Your Mood

In the past 10 years research has been done investigating the link between your microbiome and how it regulates your thinking and your moods.

Researchers have found evidence that these billions of bacteria residing in your gut could play a role by influencing the brain to determine your mood.

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Gut bacteria have been found to produce a variety of neurotransmitters that play a key role in affecting how you feel.

How we metabolize these neurotransmitters such as serotonin, dopamine, and GABA can be affected depending on what type of organism resides in our gut. This can regulate the amount of neurotransmitters that circulate in our blood and brain. [3]

A healthy mind and body consists of having a wide variety of different species of bacteria residing in your gut. Wanting to feel good is another reason to eat a variety of fermented foods, as each food will have different types of bacteria that will contribute to the health of your gut.

Eat These Five Ferments for Fabulous Health

1. Kombucha

This is probably one of the easiest way to diversify your gut because Kombucha is accessible to almost everyone and it comes in a large variety of flavors.

Kombucha is a non-alcoholic fermented tea drink that is lightly sweetened. It originated in China around 220 BC.

It has become a trendy drink because it contains vitamins, amino acids, and other nutrients that are associated with health benefits. Although there have been exaggerated claims on its health benefits by the media, it’s a great way to introduce beneficial bacteria to help aid digestion.

2. Miso

Originated in Japan, miso is a fermented paste that is made from a combination of soybeans and salt with other ingredients such as rice or barley to create different flavors.

Miso comes in a variety of colors based on how long it’s allowed to ferment. By itself, it tastes very salty and tangy but has a great umami flavor. Because of the huge varieties of miso, different types can be used interchangeably in recipes and result in different flavor combinations.

Although it is commonly used in miso soup, miso can also be used as a base to create salad dressings, sauces, and marinades.

Miso can be found near the tofu section or the vegetarian meat section of your health food store. It will come in a plastic tub or a sealed plastic bag. When refrigerated properly, miso can be kept fresh for up to a year.

3. Kimchi

Another fermented staple is Kimchi, which originates from Korea; it consists of a variety of pickled vegetables that are eaten at every meal.

The most well-known one is of spicy kimchi cabbage, but there are over 100 kimchi varieties, and not all of them are spicy.

Kimchi is fermented with an assortment of spices including chili powder, garlic, ginger, scallions, and type of salted seafood called jeotgal. In addition to the probiotic benefits of kimchi, it is also high in fiber, loaded with antioxidants, rich in amino acids and packed with a range of vitamins.

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4. Sauerkraut

Sauerkraut is another version of a fermented cabbage that is created by a variety of lactic acid producing bacteria. It gets its distinct sour flavor from bacteria fermenting the sugar in the cabbage.

Although we associate sauerkraut with a Eastern European and German origin, it was consumed by the Chinese over 2,000 years ago and likely brought over to Europe 1,000 years later.

Today sauerkraut is made by combining finely chopped cabbage with salt and spices. It is an excellent source of Vitamin B and Vitamin C and contains lots of enzymes to help you break down your food during digestion.

5. Kefir

Keifr is a fermented milk drink that can come from a variety sources of milk, such cow, goat, sheep or even rice and soy milk.

What makes this drink fermented is the introduction of starter grains that are composed of yeast and bacteria.

Originating from the Caucasus Mountains, a mountainous region that divides Asia and Europe, it is now being introduced into American supermarkets.

Many consider Kefir to be a super power version of yogurt because it’s full of vitamins, minerals, enzymes, and probiotics. Containing about 30 different strains of bacteria, Kefir is a potent probiotic source of diverse microorganisms–even more so than the typical yogurt.

If you’re experiencing digestion issues, drinking kefir can help you restore the friendly gut bacteria to balance out your system for a happier digestive tract.

Fermented Foods For All!

Fermented foods have been around for thousands of years and offer a multitude of health benefits. Whether you are a small child or an older adult, fermented foods are an excellent choice to establish better overall health. Plus, they taste amazing.

When it comes to overall health and general wellbeing don’t forget the importance of having a healthy gut.

Eating a variety of fermented foods, such as the ones listed above, will put you on the fast track to having a healthier digestion.

Featured photo credit: Pixabay via pixabay.com

Reference

[1] ESNM: Diet & Gut Microbiota
[2] Science Direct: Trends in Immunology
[3] The Atlantic: When Gut Bacteria Change Brain Function

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Candace Rhodes

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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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