This food that you all have in your fridge protects against stress and depression

 An American study reveals that the Lactobacillus bacteria, present in fermented foods such as yogurt, could positively influence our mental well-being. Conversely, a deficiency seems to worsen stress and mood disorders.

Much more than a simple player in digestion, the intestinal microbiota is emerging as an unexpected protagonist in the world of neuroscience. Recent studies suggest that the microorganisms that inhabit our gut could exert a significant influence on the functioning of our brain. One of the latest, published in Brain, Behavior, and Immunity , looked at the link between microbiota dysbiosis , stress and mood disorders .

Lactobacillus bacteria, present in yogurt, may improve mood

The researchers based themselves on an already known phenomenon: the fact that a disruption of the Lactobacillus bacteria in the intestine was frequently observed in patients suffering from stress or mood disorders.

The bacteria genus Lactobacillus is composed of Gram-positive organisms that are commonly associated with lactic acid fermentation, a biological process that converts sugars into lactic acid. In the context of human health, certain species of Lactobacillus are considered probiotics beneficial to the body. They are often present in fermented products such as yogurt , sauerkraut  or kefir . These lactic acid bacteria can contribute to the balance of intestinal flora by promoting the growth of beneficial microorganisms and inhibiting the proliferation of pathogenic bacteria.

“We knew from our previous research that Lactobacillus was beneficial in improving mood disorders and that it disappeared following psychological stress, but the underlying reasons remained unclear, mainly due to the challenges techniques associated with the study of the microbiota,” explains Alban Gaultier, MD at the University of Virginia and co-author of the study.

Lactobacillus deficiency worsens depression

To better understand the mechanism of action of lactobacilli, researchers studied these bacteria in mice colonized with “modified Schaedler flora” – a microbial community altered to eliminate the two indigenous species of Lactobacillus: L. intestinalis and L. . murinus. They then found that mice without Lactobacillus had elevated stress responses and attenuated IFNγ (interferon gamma) levels .

IFNγ, or interferon gamma, is a protein produced by the immune system in response to infections, promoting defense against pathogens. In addition to activating immune cells, it regulates the inflammatory response as well as the body's response to stress. “Lactobacilli maintain levels of an immune mediator called interferon gamma, which regulates the body's response to stress and helps prevent depression ,” a statement said. Furthermore, the transfer of the microbiome from stressed mice to germ-free recipients triggered depressive and anxious behaviors.

To summarize, a deficiency in lactobacillus could worsen depression and anxiety. A discovery which could allow the development of new treatments, based on supplementation with probiotics rich in Lactobacillus, for example. Until then, you can already benefit from the benefits of these good bacteria by tasting fermented foods ( yogurt , kefir, kimchi, etc.) – especially if you are at risk of depression.

How to relax: 18 techniques to relieve tension and stress

Work, family and other concerns can make you enter a vicious cycle of stress. Before such a picture, you should not let it happen because this situation can lead you to have serious health problems both physically and emotionally. To calm anxiety, as well as to prevent it, it is essential that you learn to calm down. That is why we present several useful ways to relax .


18 ways to relax mentally and physically
Learning to relax is a very healthy way to help your body and mind relax. For this, you don't need long relaxation sessions. By implementing habits to your day to day you can help your body and your mind to calm down.

1. Analyze what causes you the burden
The first step in solving a problem is to become aware of it. Think if what makes you feel bad is important enough to steal your positive energy and peace. Keep in mind that there will always be a solution for everything. Also, as the American psychologist and writer Wayne Dyer said: "There is no stress in the world, only people creating stressful thoughts and then acting on them."

2. Reserve time for yourself
To know how to be accompanied, you must learn to be alone. Take your time to do your things without having to give accounts to anyone. Going alone to the cinema or taking a trip without anyone are activities that will allow you to be at peace.

3. Breathe
Breathing is an essential body function for us to live. But when talking about breathing to relax we mean that you have to stop a few minutes and concentrate on it. Make deep breaths and breaths through the nose. Before you start breathing like this, sit or lie down comfortably and close your eyes. You will see that after inhaling and exhaling like this for five minutes you start feeling better.

4. Leave the computer
Perhaps you have never stopped to think about this. However, being in front of the computer for many hours increases your stress level. Also, this activity increases the chances that you have problems with wakefulness, migraines or itchy eyes, among others.

To avoid this fatigue, reduce the hours you are in front of the screen. In the case that you work with this device, take small breaks every hour and do not take that time to look at the mobile or other electronic devices.

5. Walk
A daily walk of 30 minutes is very convenient to relax. Putting on quiet music while taking a walk will favor the fact that you disconnect.

6. Think things that relax you
Our mind is very powerful. That is why if you start to have calming thoughts you will get your body to relax through your words. Start using terms like "don't worry", "relax", "calm down" or "breathe" and you'll see the difference.

7. Dream Awake
In a time of stress, think of something that makes you abstract from the burden and calms you down. An example can be to imagine that you are in the countryside, on the beach or in any situation that produces tranquility.

8. Listen to music
Music helps us calm the mind. Therefore, it is recommended to listen to instrumental, classical or calm songs to release hormones that help us calm down. Try not to opt for topics that are very sad or very slow. As for the volume, it is better that it is not very high.

9. Do an activity that pleases you
To relax, read, cook, dance, swim, crochet, paint, draw, play an instrument or sing are some of the activities you can do. Choose that hobby that helps you disconnect and makes you feel good. Having your mind busy on something you like will make you have a different view of things and calm down.


10. Sleep properly
Sometimes, we subtract hours of sleep by trying to do as many activities as possible. However, rest is essential for your body to function properly. In fact, not sleeping the necessary hours can cause concentration problems, encourage you to eat more, be more upset and perform worse.


11. Get massages
Massages help calm muscle contractures and get away from the world for a while. It is always more advisable for a professional to do it because they are the ones who know how to perform them correctly without harming any part of the body.

12. Go to therapy
Talking with a psychologist will help you get everything you have inside that is hurting you mentally and physically. Therefore, do not hesitate to go to therapy with a specialist.

13. Eat healthy
It may seem unrelated, but eating in a balanced way also has a positive effect on relaxing.

14. Drink warm fluids
When we are nervous, many people recommend us to drink an infusion. These types of drinks benefit us from releasing tension and provide serenity. Keep in mind that those liquids that contain caffeine in the coffee are energizing and can activate and make us more nervous. Therefore, avoid them.

15. Take a relaxing bath
Like warm drinks, a warm bath allows you to calm down. If you wish, you can add some bath salts so that the effect is even greater.

16. Stay away from toxic people
The toxic people  you hurt a lot because you emotionally imbalanced. Therefore, once you learn to recognize them, stay as far away from them as possible.

17. Practice aromatherapy
The aromatherapy uses scents to soothe stress. Some of the perfumes included in this therapy are mint, eucalyptus and lavender.

A very useful technique is to get an aromatherapy oil and put a little on the temple, on the elbows and on the inside of the wrists with a circular massage. You can also place fragrances in your home to relax.

18. Spend time with animals
Being in contact with animals helps to reduce stress levels since touching your blood pressure can decrease.

Another technique that is also recommended to relax is animal-assisted psychotherapy. With their help, exercises are done to calm people's anxiety. It should be noted that horses are the animals that are most used for this purpose.

Activities such as meditation or yoga are also very good for relaxing. Remember that stress affects both your body and your mind . Therefore, follow these guidelines regularly to avoid the side effects that may result from anxiety.


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Lavender to reduce preoperative anxiety?

Causes of stress at work:Strategies for managing stress in the workplace

Try these foods that reduce stress

How to de-stress yourself | how to reduce stress

How stress affects the body

Lavender to reduce preoperative anxiety?

lavender essential oil

An American study shows the effectiveness of lavender essential oil in preoperative anxiety. Patients treated with aromatherapy felt less stressed before the operation, which could be a good alternative to conventional anxiolytics.

Fear of surgery, anesthesia or postoperative pain can negatively affect patient recovery. This state of stress has been shown to be associated with poor understanding of surgical information, prolonged hospitalization, longer healing, and reduced ability to fight off infections.


Researchers at the Weill Cornell Medical Center in the United States wanted to know if lavender essential oil, easy to use and inexpensive, could be enough to reduce this anxiety. Their results appeared in the Journal of Surgical Oncology.

A PLANT KNOWN FOR ITS RELAXING EFFECTS

Lavender essential oil has a wide range of application , but is mainly used for its sedative and relaxing effects. These anxiolytic powers come from two molecules: linalool and linalyl acetate. The researchers selected this plant because the side effects are minimal and it can be applied in several forms, massage, inhalation or compress.

100 patients, admitted for outpatient surgery between January 2015 and August 2015, were randomly divided into two groups. The first received, at least 30 minutes before his operation, a patch of lavender to put on the chest, and the other, the control group, only conventional nursing. Everyone then had to describe their anxiety, using a visual analogue scale (VAS) ranging from 0 to 10, at two distinct times.

CALMER PATIENTS

When entering the preoperative waiting room, control group anxiety averaged 3.79 and control group anxiety was 4.74. When leaving for the operation, she was 3.78 and 3.67 respectively. Thus, people treated with lavender essential oils saw their anxiety decrease on average 1.07 and 77% of patients felt calmer before the operation. The observed effects are modest but statistically significant. Scientists are now waiting for further research to confirm the clinical effectiveness of lavender aromatherapy .

Causes of stress at work:Strategies for managing stress in the workplace

Causes of stress at work:Strategies for managing stress in the workplace

Sometimes employees are subjected to excessive workload due to poor planning by managers. The tight deadlines and the duty to complete tasks against time increase the levels of cortisol in the worker ( hormone that causes stress ), which can increase his anxiety, making him irritable and diminishing his ability to solve problems and perform the tasks.

Other times the cause of work stress is precisely the lack of stimulation and monotony in the job . Excessively repetitive work, which does not change over time, can give the worker a sense of emptiness and rejection when he is obliged to repeat the same task day after day, so that each new day will be seen as a long and heavy succession of Hours that never ends.

Fear of losing the job is another cause of job stress . This fear can cause the employee to be in a continuous state of stress. In addition, this situation is often combined with an inadequate remuneration, so that the fear of being fired or replaced is linked to the economic stress caused by very tight income, which can hardly cope with household expenses .

The possibility that a small mistake has serious consequences is another cause of work stress . An air traffic controller or surgeon in full operation are good examples that illustrate this trigger. The worker is forced to maintain absolute concentration for a long period of time , where the shortest distraction can have fatal consequences.

Another cause is the continued exposure to tasks that are hazardous to the health or physical integrity of the employee. Being exposed to this type of situation forces our body to be continuously alert , with high levels of cortisol in the blood, which in the medium and long term is harmful to health (see symptoms and consequences of work stress).

At times, work stress may be caused by the lack of support the employee receives from both his subordinates, his superiors, and even his own peers. In this category we would find an employee who receives few or almost no guidelines on a certain task that they have been assigned to perform. A team leader who tries to coordinate his subordinates to perform a certain task and does not get the necessary support or involvement on his part. Or an employee who requests support from his colleagues to resolve some type of doubt and obtains a negative response. Such situations can cause a great deal of stress , since the subject, in addition to feeling frustrated and powerless, feels despised by their surroundings.

If in the previous point the worker was deprived of the support necessary to perform his tasks satisfactorily, in this case he goes further and is not only deprived of support, but is also the object of ridicule, insults, intimidation, threats and even Physical violence (what is known as "mobbing" ). It is one of the most serious cases of work stress in which in many cases employees require psychological attention.

A mismanaged the ability to control by those who hold positions of power in the distribution of tasks and decision-making can be another cause of work stress.
The way a superior relates to his subordinates is one of the keys to productivity and competitiveness . Yet, even today, there are still individuals who prefer shouting or treating their employees as slaves, rather than launching more productive types of leadership.

The lack of positive stimuli towards the worker when he obtains a beneficial profit for the company, can be among the causes that produce work stress . This type of stimulus does not necessarily have to be in the form of economic gratification, in many cases a simple congratulation by the boss for the results obtained can make the employee feel valued and increase his motivation instead of making him feel that his work Is despised or ignored. Within this point would also find those cases in which the possibility of labor promotion is scarce or null.

Another of the causes of work stress can be an inadequate management of the basic resources that the worker needs to feel comfortable in his job , such as temperature, light or sometimes silence, which may be contaminated with noises Unpleasant, which prevent the employee from concentrating properly when needed.

In general, the causes of work-related stress are not limited to a single factor, but are the result of a combination of several, which aggravates the problem . On the other hand, not all people react in the same way to the stimuli that generate stress, so that situations that could generate great levels of stress in one person, could cause very reduced levels of stress in another or even almost null. Therefore, it is important to assess the situation and analyze the causes of work-related stress before taking action .

Strategies for managing stress in the workplace

1 Cultivating "good stress"

To combat bad stress, just focus on the positive aspects of your working day, even the smallest, to improve your mood.

2 "Throw on paper" your anxiety by writing your thoughts. If you feel overwhelmed, drawing up a list of tasks will help you overcome your stress.

3 Make a call at home: talk to someone you love to boost your level of oxytocin, the hormone of well-being.

4 Listen to music in your office.

Melodies are a distraction that reduces muscle tension and secretion of stress hormone Cortisol. Research has shown that listening to Mozart can help improve communication skills, creativity and work ability.

5 Switch your usual espresso against a glass of milk that will increase your serotonin level, the hormone of well-being, and fight your blues.

6 Stay in the office for as long as necessary to complete all the pending files. People who take home work are 20 times more likely to suffer from stress.

7 Put your office in order to put your mind in order. Working in an open environment helps to free the mind from unnecessary distractions and thus, to improve productivity.

8 Count up to 10 in a foreign language . This distracts the mind fairly quickly and effectively to combat the sudden surges of stress.

9 If you feel you are about to explode, stand up and stretch for 15 minutes. It is proven that this exercise helps to regain its composure.

10 Play a game. Video games can reduce stress and restore morale. Obviously, everything depends on the game chosen: from the perspective of relaxing, golf, majong or solitaire are much better choices than Call of Duty.

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How stress affects the body

Try these foods that reduce stress

Try these foods that reduce stress
A hard day at work, a house full of chores and children squabble can leave you feeling frazzled. You're tempted to reach for pretzels or chocolate, but you know it's not good to achieve something to eat when you are totally stressed out, right? Not always! Nutrition experts say that certain foods can actually help us to stay calm. Here are some of their suggestions fight against stress:

Start the day with breakfast
Skipping meals, especially the first of the day can leave you with cravings and extreme hunger that actually feed your stress, says Alison Acerra, RD, national director of nutrition and wellness for Guckenheimer, an organization of national food service. Tip: Reach for a healthy breakfast, complete with carbohydrate rich in fiber, healthy fats and lean proteins. Try whole grain cereals on top of greek yogurt with fruit and nuts.

Avoid blood sugar spikes
"When your sugar levels in the blood are unstable, your stress hormones go haywire, as well as your mood," says Susan Barendregt, a functional nutritionist in Viroqua, Wisconsin. "You want to reach for foods which will provide you with minerals and other nutrients needed to fuel the body's natural processes that maintain the balance. "

To keep the sugar levels in the blood in check, avoid sugary refined carbohydrate foods like cookies, cakes, white bread and muffins. Instead, go for foods with protein and healthy fats, which are satisfactory without doping your blood sugar. Have a salad with grilled chicken breast and avocado slices for lunch, and snack on nuts and seeds instead of chips. Plan to eat small meals (every three to four hours) which include a good source of protein, fiber and healthy fats.

Sip tea

if you are stressed, skip the coffee and soda. Besides giving you the jitters, the high level of caffeine in these drinks can interfere with your normal sleep cycles, which will only worsen the stress you already feel, says Ivy Branin, a naturopathic doctor in New York . Instead, turn to tea, a cure study experienced symptoms of stress. Black tea has been shown to lower levels of cortisol, the brain "stress hormone", while the compounds in green tea may help blood sugar levels. And the researchers found that passion flower tea as effective in the fight against anxiety as a well known prescription drug.

Think vitamin C and B
foods such as citrus fruits and green leafy vegetables can help reduce the stress you feel because they support your adrenal glands. It is the manipulation of stress glands that are often taxed repeated and chronic stress, says Jenny Westerkamp, a nutritionist-dietitian authorized CJK Foods, healthy meal delivery service based in Chicago chef-designed.

Supply fish
Your seafood counter is another place to go for stress reduction. Salmon has high stores of protein and omega-3 fatty acids that help promote brain health and decrease cortisol production. Meanwhile, tasty shellfish - such as oysters, clams and crabs - are an excellent source of zinc, which helps to support the immune system and the adrenal glands.

Choose whole grain
products whole grain, such as brownrice, oats and wheat contain L-tryptophan, producing inserotonin essential amino acid (an essential substance that helps the andhappiness relaxation) and vitamins B key. Another big boost serotonin food: sweet potatoes, which are loaded with vitamin B6.

How to de-stress yourself | how to reduce stress

In the rhythm of the big city, we are constantly exposed to stress . Our body and mind  are not always prepared to deal with the tasks. Sometimes there is a desire to lie down and do nothing, relax mentally and physically to survive irritation or difficult situation at work. However, the ability to stop and take a breath, not to mention travel vacation  or proper rest, not always. How to cope with stress themselves.

Correct mode of the day
First of all, pay attention to your own mode of the day. If you feel constant fatigue  and nervousness, you need to establish a regime. Try to go to bed early , but better - every day at the same time.

Wake up it will be easier if you start the morning with a certain rituals. Suppose instead unpleasant alarm will sound your favorite radio station, and breakfast can be prepared the night before to the morning did not spend time on it and quietly gather to work .

Make it a rule to do some simple sports exercises in the morning immediately after getting up. Charging very invigorating, as well as a douche. If you smoke, try not to smoke  immediately after waking up, and put out his cigarette to the point where you have breakfast.

Aromatherapy bath
Warm bath  with relaxing oils and foams after a hard day will help to organize his thoughts. Douse the lights, light a scented candle, let nothing prevent you to plunge into calm.

To use the premises are light and pleasant aromas - they will fill their holiday apartment memories, nature, ocean and create the right atmosphere for a harmonious evening.

Relaxing with music
If you are in a stressful situation , protect yourself from the heavy, aggressive, tough and depressing music. Best in this period to switch to the melodious music or nature sounds - sounds of the sea, wind or birds. Find this at least a few minutes a day in your work schedule.

Restful sleep
Choose a day for laziness. Do not think that is something you do not have time or miss - the day of rest, prepare in advance. Finish things at work and on the farm and ask your friends and spouse or young person to leave you for some time alone with him. Late stand, cook breakfast  and eat it in front of the TV or reading your favorite magazine, go back to bed or on the couch with a book and just do not do anything for some time. Release your negative thoughts and forget about responsibility at least for a short period of time.

Athletics
Need to buy yourself a subscription, but occasionally use the pool, dance lessons or yoga - is the right solution if you want to come out of stress. Dancing can help you throw out the negative energy and direct it in the right direction, to the same rhythmic movement to music to help distract from the obsessive thoughts and concerns. Yoga  promotes relaxation, helps to look inside yourself and plunge into meditation. After receiving a few lessons, you will be able to apply the knowledge and at home as needed.

Camping
If you had a free time, go to the park, forest, tour the lake or any other body of water. Bring a couple of sandwiches, fruit, book or player, plaid. Located in a beautiful and pleasant place to relax pleasure. Concentrate on the good thoughts, do not bring resentment  and trouble.

Day without gadgets
Unplug the phone , tablet and computer at night. Do not worry about SMS, e-mails and new "likes" during sleep. Unfortunately, it is not always the opportunity to remain without a connection during the day, but if you dropped a day - chop a virtual link with the world and boldly go in real life. Stay alone is avoiding unnecessary and external stimuli.

Circle of friends
Stop to chat or if this is impossible, Minimize communication with unpleasant people you. If you feel jealous, inconvenience, embarrassment, nervousness in dialogue  with various people - keep them away in the distance, once again not provoke themselves to negative emotions.

Positive Thinking
In any stressful situation incomprehensible and always think that sooner or later it will be resolved, we just need to relax and move on. Try not to get discouraged, do not mind going back to the experiences  and grievances. Know that all is well and all your efforts will surely give a positive result.

Shopping for the soul
What more could a woman so please, not as new purchase? Any representative of the fairer sex will get a lot of positive emotions from the acquisition of fashionable dress , in which she looks flawless. Imagine a situation in which you find yourself in a new dress, consider what the occasion you can wear it. Shopping for women has therapeutic properties - most importantly, try to choose for him, when the stores uncrowded.

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Try these foods that reduce stress

How stress affects the body

Five things to do for good morning

How stress affects the body

Stress is an innate response to a new or threatening situation. Mild stress increases alertness and is not harmful. Whereas long-lasting, strong stress increases the risk of mental and physical illnesses.

How stress affects the body

One can concentrate worse, also makes you feel overwhelmed, restless or anxious. Once our brain stress registered, the autonomic nervous system is activated and the body is in a state of alarm. The body releases hormones like epinephrine and norepinephrine, thus increasing the heart rate increases, blood pressure rises, breathing is accelerated and tense muscles. Stress but also has an impact on eating habits: It suggests some of the consumption of sweet and fatty foods. Other people get down another bite them suggests the stress on the stomach.

Studies show that stress makes you fat, even without additional caloric intake. It can be eliminated and the stress tolerance can be increased through exercise. It is especially important that you relax (eg music, reading, sports). But food can also act against stress (such as avocados and soy products). Take care of yourself and your body! Untamed stress makes you sick!

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Try these foods that reduce stress

Five things to do for good morning

Lighten
According to a study from Rensselaer Polytechnic Institute (USA), if you sleep poorly or less than 8 hours and you just get up to go to school or work, is a good idea to expose yourself to light "blue" , as it contributes to meet the challenges of the day and cope better with stress . According to the researchers, the effect is that the blue light accelerates the cortisol awakening response (CAP, for its acronym in English), which prepares us to deal with any contingency and take activity. Thus we pay more, we get depressed less and suffer fewer car accidents , according to the authors concluded in the journal International Journal of Endocrinology .
Burns fat
We burn 20% more fat if you do exercise in the morning with empty stomach if we wait for after breakfast, according to a Northumbria University study published last week in the journal British Journal of Nutrition . Researchers say that, after a night of rest and fasting, the energy we consume comes from playing sports fat . Vaccinated
 If you have to get a vaccine, for example influenza, better do it in the morning. According to a study published in the journal Psychophysiology , at this time the body responds by producing more antibodies. This occurs mostly in adult men whose immune system responds twice as effective at this hour that afternoon. Listen to soothing music
According to a study presented at the meeting of the American Society of Hypertension, classical or Celtic music every morning for 30 minutes reduces blood pressure and maintained at healthy levels during the day. Eat protein
If you include protein at breakfast (eggs, sausage, tuna ...) feel more satisfied throughout the day and your brain produces less signal "pull" toward food and better appetite control, as demonstrated by a study from the University of Missouri (USA) based on magnetic resonance neuroimaging obtained. Moreover, as shown Judith Wurtman, a researcher at the Massachusetts Institute of Technology (MIT), the brain provided by protein tyrosine , an amino acid that increases the production of neurotransmitters that keep the mind alert and concentration , such as norepinephrine.