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Last Updated on May 9, 2018

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 January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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