Vol. 019–Want to Learn Psychobiotics? Read This and Understand How it's Changing the Way We Look at Depression, Anxiety, IBS and More.

1 oz of water to garden your health

2 Tools for growth

1 Cool Product

Random Musings

Reading Time: 2 minutes and 14 seconds.

Work has been busy lately. Lost of heart surgeries and sick patients. So missed the last couple of newsletter. Thanks for sticking around, means a lot.

Action to water your health

Psychobiotics are defined:

When you ingest probiotics or prebiotics their effects directly and indirectly interact with the brain-gut axis. The mechanisms are complex but this one from science does a great job explaining some details. If you are a nerd and want to read a scientific article this one is great from journal of nutrients.

Let's cover how pyschobiotics can help you. With real world examples.

Depression and IBS

April, a patient has depression and IBS. She has tried traditional medications and various diets without much help over the years. After some time she decides to seek goes to a psychiatrist who tries psychobiotics. Specifically a probiotic ( Bifidobacterium longum) is found in some yogurts.

Alongside cognitive behavioral therapy (CBT) her IBS symptoms alongside her depression are resolved. I initially thought this was due to her CBT therapy alone but when we look at the literature here, here, and here. We see that probiotics, prebiotics play a large role as well.

Gut-Brain Relationship

Our gut has some 200-300 million neurons that controls it via the enteric nervous system. We can take a look at the picture above. So it no leap to say that the bacteria in your gut can influence depression, anxiety, IBS and a slew of other disorders.

Examples:

• Bifidobacterium family is linked to GABA expression in the brain.

  • GABA is the main CNS inhibitory neurotransmitter

  • Alterations in central GABA receptor expression are implicated in the pathogenesis of anxiety and depression, which are highly comorbid with functional bowel disorders.

• Enterococcus and Streptococcus families are shown to produce serotonin

  • Gut bacteria manufacture about 95 percent of the body's supply of serotonin, which influences both mood and GI activity.

Psychobiotics and Age Matters

Age ~10-19 yrs old is a critical window where microbiota help fine-tune the gut–brain axis. This is to say the most benefits are seen during this age.

Likely how are brains are able to absorb information and adapt the gut is similar. You will still have benefits from probiotics are 19 years-old but the residential bacteria will already have had a home. You can read more here.

Tools for growth

Flow: Write and let the messages fade away. Feels almost soothing. Try it out.

Capacites: Looking for a notes alternative? this notes app is a good front-runner. Beautiful design different enough from notion. Could be your second brain. 🧠

Cool Product

Wingback backpack: This company makes high quality products. This backpack is no exception. I started following this product a year ago. They made the backpack with input from customers and quality materials.

This might be the only backpack you ever buy.

Random Musings

Curriculum: This website is awesome. You pick a job and get practical experience.

For example if you want to become a data scientist for nike they have an entire curriculum.

You're an awesome human

Martin, CEO of braincrumbss