The holidays can be an incredibly stressful time. You’re juggling gift shopping, attending parties, hosting family gatherings, and maintaining your everyday work and home commitments. On top of all that stress, the holidays can also wreak havoc on your stomach. We’re all guilty of indulging in rich foods, excessive carbs, and way too many sweet treats during this season, which can take a toll on your digestion.
Luckily, there is an all-natural solution that can help support both your mental wellbeing and your digestive health in the midst of holiday chaos: probiotics.
Probiotics for gut health
You’ve likely heard of probiotics before, particularly in relation to gut health. These friendly bacteria offer a wide range of benefits for our digestive system, particularly during times when our diet is less than ideal. They help to balance the gut microbiome, support digestion, and improve nutrient absorption. A daily probiotic supplement or incorporating probiotic-rich foods (such as yogurt, sauerkraut, and kimchi) in your diet can give your digestive system the support it needs during the holiday period.
Probiotics for stress and anxiety
On top of these well-established gut health benefits, research also suggests that probiotics can help ease stress and anxiety. A study from the University of Missouri found that the probiotic Lactobacillus plantarum can reduce stress and anxiety levels in zebrafish exposed to stressful situations.
While this study was conducted on fish rather than humans, zebrafish share 70% of their genes with humans, making them useful for researching potential human health benefits. The study found that zebrafish living in probiotic-laced tanks showed fewer metabolic pathways associated with stress, suggesting that the chemical reactions that occur in their bodies during times of stress were taking place less frequently.
Additionally, human studies have shown that probiotics can reduce stress levels before surgery and alleviate social anxiety. As a result, it’s reasonable to believe that incorporating a daily probiotic into your routine can help you handle the pressures of the holiday season.
Choosing the right probiotic
If you’re interested in trying probiotics to manage holiday stress and digestive issues, you should look for a multi-strain probiotic supplement that provides at least 15 billion beneficial bacteria per day. Keep an eye out for Lactobacillus plantarum, the strain used in the University of Missouri study; it’s commonly found in many probiotic supplements, as well as in yogurt, sauerkraut, and kimchi.
Probiotic benefits beyond the holidays
While the holiday season may be an ideal time to start incorporating probiotics into your routine, there are plenty of reasons to continue taking them year-round. Consistently consuming probiotics has been associated with numerous health benefits, from keeping your body young to fighting off diseases and even helping to shift stubborn fat. With so many positive outcomes linked to their consumption, there’s no excuse not to keep probiotics as a part of your health regimen.
Take control of your mental and digestive health this holiday season and beyond with the help of probiotics. Always remember to consult with your healthcare professional before beginning any new supplement regimen, particularly if you’re pregnant, breastfeeding, or currently taking medications. With the assistance of probiotics, managing stress and ensuring a healthy gut has never been easier.
Sources:
[1] J. Davis, et al. “Lactobacillus plantarum attenuates anxiety-related behavior and protects against stress-induced dysbiosis in adult zebrafish.” Scientific Reports, 2016.
[2] “Why use the zebrafish in research?” yourgenome.org. http://www.yourgenome.org. Retrieved November 22, 2016.
[3] Yang, et al. “Probiotics reduce psychological stress in patients before laryngeal cancer surgery.” Asia-Pacific Journal of Clinical Oncology. March 2016;12(1):e92-6.
[4] R. Hilimire, et al. “Fermented foods, neuroticism, and social anxiety: An interaction model.” Psychiatry Research. Aug 15 2015;228(2):203-8.
