How To Survive
Knowledge is freedom
Blog Archive
Wednesday 11 January 2023
25 Pieces of Random Advice to Improve Your Mental Health
Monday 9 January 2023
7 ways to combat decision fatigue
And it wasn't just any jar of coffee, it was for a friend. So, obviously, I wanted my friend to think that I was cool and only bought the hippest coffee (I'm old).
I needed my friend to know that I am someone who can be trusted to buy good coffee. 'Will my friend mind that it's instant?' I was thinking.
But I also need my friend to know that I am good with money. I don't know why, I just do. And also, because I was buying a whole jar of the stuff, I didn't want to lumber my friend with some disgusting slop that made him think bad things about me everytime he had a mug of insipid, weak, pale brown liquid.
So there I was: Standing immobile, staring at jars of coffee
Completely unable to make a decision.
I had decision fatigue.
Too much choice!
Have you ever turned the corner into the coffee aisle, (that's right, aisle), or the cereal aisle? It looks like we have quite a lot of choice.
It looks like you can choose from a baffling assortment of combinations. Doesn't it? But can you? And how much does it really matter?
Modern-problems like these can slow us down, even stop us in our tracks. But how do we combat this problem of constantly having to choose between some quite similar products or options.
Here are 7 ideas to help if you catch yourself experiencing decision fatigue:
- It might be amazing and a new experience - well done!
- It might be no different! As I say, lots of the same product are branded as different.
- Or, it might be truly horrible, a proper memory you have to share with your friend - 'Remember that horrible coffee you bought once?' 'Yes! Haha!'
That's just what happened! In the end, my son caught up with me, saw me there, blankly staring at the jars and just picked one up at random. This broke the spell and we moved on! I don't even remember which coffee I bought, just that I had a great time with my friend, drinking a lovely, hot drink!
Sunday 8 January 2023
How to survive if your gut biome is out of balance?
An imbalance in the gut microbiome is known as dysbiosis.
Dysbiosis has been linked to a range of health problems, including:
It's worth noting that the gut microbiome is complex and that there is still much that researchers don't know.
Conditions such as bloating, fatigue or cognitive behaviour might be caused by other conditions - even serious ones, so please make sure to see a healthcare professional if you are worried. But it's clear that maintaining a healthy gut microbiome can be important.
The effect of dysbiosis on our hormones
An imbalance in the gut microbiome can affect our hormones because it produces a number of substances that can change the endocrine system - responsible for producing and regulating hormones in the body.For example, the gut microbiome produces hormones such as serotonin, which is involved in mood regulation, ghrelin, which is involved in appetite and energy metabolism, cortisol, which is involved in stress response, and insulin, which is involved in blood sugar control.
In addition, the gut microbiome can also affect the way that the body processes and eliminates hormones. For example, it plays a role in the metabolism of estrogen, which is a hormone involved in reproductive health. Dysbiosis, has even been linked to hormonal imbalances and an increased risk of certain hormonal conditions such as polycystic ovary syndrome (PCOS). [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8784943/#:~:text=A%20dysbiotic%20microbiota%20in%20PCOS,)%2C%20and%20increased%20androgen%20secretion%20%5B]
It's complex! A lot more research is needed to fully understand how all of it works. But, it's clear that the gut microbiome plays a role in hormonal healthand is important for overall health and well-being.
What if I have dysbiosis?
If you feel bloated, eat too many processed foods or feel anxious or depressed, it could be caused by anything - get yourself checked out by a proper doctor. But, if you think you have the symptoms of dysbiosis:So, how do you survive dysbiosis?
To combat dysbiosis, you need to do things to make your gut bacteria happy. It is normal for the gut composition to vary from person to person but in general, a healthy gut microbiome contains a diverse population of beneficial bacteria, fungi, and other microorganisms that work together to support overall health and well-being.
• Lactobacillus: found in fermented foods such as yogurt and sauerkraut. It has been shown to have a number of health benefits, including the ability to improve digestion and support the immune system.
• Bifidobacterium: commonly found in fermented foods and is known for its ability to support digestive and immune health.
• Escherichia coli: While some strains of E. coli are associated with food poisoning, others are actually beneficial and play a role in the gut microbiome. These strains help to produce vitamin K and prevent the growth of harmful bacteria.
• Faecalibacterium: involved in the digestion of fiber and has been linked to a number of health benefits, including the ability to reduce inflammation.
• Bacteroides: This is a group of bacteria that is involved in the breakdown of complex sugars and has been shown to support digestive health.
• Akkermansia: this has been shown to have a number of health benefits, including the ability to improve insulin sensitivity and reduce inflammation.
There are many factors that can influence the composition of the gut microbiome, including diet, lifestyle, medications, and the environment. Some people may have a naturally diverse and healthy gut microbiome, while others may be more prone to imbalances.
Eat a healthy, varied diet rich in fruits, vegetables, whole grains, legumes, and nuts. Importantly, limit intake of processed foods, which are often high in added sugars, unhealthy fats, and additives. These include processed meats, processed cheeses, cake, biscuits etc.
Incorporate fermented foods into your diet such as yoghurt, kefir, sauerkraut, and kimchi which are rich in probiotics.
Avoid overusing antibiotics: While antibiotics can be life-saving in some cases, they can also kill off beneficial bacteria in the gut. Try to use them only when necessary and consider taking a probiotic supplement to help repopulate the gut with beneficial bacteria after a course of antibiotics.
Consider taking a probiotic supplement: Probiotic supplements contain live microorganisms that can help to support a healthy gut microbiome. There are many different types of probiotic supplements available, so it's a good idea to speak with a healthcare professional or a registered dietitian to determine which one is right for you.
Practice stress management techniques: Chronic stress has been linked to an imbalance in the gut microbiome. Incorporating stress management techniques, such as mindfulness, exercise, and relaxation techniques, into your daily routine can help to support a healthy gut microbiome.
Mental Health and the Psychobiome
In humans, gut bacteria have been found to be important for a number of reasons.
They take care of your food for you, they clear up infections, they regulate your metabolism:
The psychobiome refers to the influence of the microbiota (the microorganisms that live in and on the human body) on the brain and behavior.
There is growing evidence that the gut microbiome, which is the population of microorganisms living in the digestive tract, can affect mental health and behavior. For example, research has shown that there is a link between the gut microbiome and conditions such as anxiety, depression, and stress.
Wait? The gut microbiome may affect mental health?
One theory is that the gut microbiome can produce neurotransmitters, such as serotonin and dopamine, which are involved in mood regulation. The gut microbiome might even produce other substances that affect the brain, such as short-chain fatty acids, which have been shown to have an impact on brain function. In addition, the gut microbiome may influence the immune system, which can in turn affect the brain and behaviour.All this is an area of active research, but lots of research shows that the gut microbiome plays a role in mental health and that there is a bidirectional relationship between the gut and the brain. This means that not only can the gut microbiome influence the brain, but the brain can also influence the gut microbiome.
Can we improve our diet if we want to improve our psychbiome?
Yes! There are several ways in which you can improve your diet to support a healthy gut microbiome:
Which bacteria do fermented foods support in our gut?
Fermented foods contain probiotics - live microorganisms.Different fermented foods contain different types of probiotics.
For example:
yogurt contains bacteria from the Lactobacillus and
Bifidobacterium genera,
sauerkraut contains Lactobacillus plantarum
and Leuconostoc mesenteroides,
Kefir contains a variety of bacteria and
yeast, including Lactobacillus kefiri and Saccharomyces kefir
and Kimchi
contains Lactobacillus plantarum and Lactobacillus brevis.
Not all fermented foods contain probiotics, as some types of fermentation do not result in the production of live microorganisms. It's also worth noting that the probiotic content of fermented foods can vary depending on how they are made and stored. To ensure that you are getting live probiotics from your fermented foods, it's a good idea to choose products that are made with traditional fermentation methods and that are kept refrigerated.
Traditional methods of fermentation?
Yes, there are quite a few!
Lactic acid fermentation
This is a type of fermentation that occurs when bacteria convert carbohydrates into lactic acid. It is used to produce fermented foods such as yogurt, sauerkraut, and pickles.Alcohol fermentation
This is a type of fermentation that occurs when yeasts convert sugars into ethanol and carbon dioxide. It is used to produce fermented beverages such as beer, wine, and sake.Acetic acid fermentation
This is a type of fermentation that occurs when bacteria convert ethanol into acetic acid. It is used to produce vinegar.Butyric acid fermentation
This is a type of fermentation that occurs when bacteria produce butyric acid as a byproduct. It is found in fermented dairy products such as butter and ghee.It's absolutely not an exact science yet and there are many other factors which affect how we feel and how we respond to the foods we eat, but if we start to feel bloated or lethargic, then this may be one are to explore. It might work and it can't hurt!
Sunday 29 September 2013
THIS IS WATER by David Foster Wallace
It is an insightful piece of rhetoric aimed at those people who go through life thinking that they are at the centre of the world. In a few short minutes David deals with the concepts of reality, freedom and choice.
I like it because it was a little of what I was trying to say in my blog about being cut up while driving.
Well worth a listen.