​There is some exciting new research that is showing a connection between our gut bacteria and our moods. Could it be so simple to get ourselves in a happy mood? Can we see significant improvement by taking probiotics in some of the various, yet effective forms we see today? 

Well … maybe!

Dr. David Perlmutter discussed a clinical study which showed that 20 people (who were not diagnosed with a mood disorder), after taking probiotics for 4 weeks, had fewer negative thoughts which are typically associated with being in a sad mood. 

Due to the good results, these researchers issued a call for more research “as a potential preventive strategy for depression.” What about other types of mood issues that accompany us throughout life?
Many people know that we have friendly and unfriendly bacteria in the gut. Antibiotics kill all of them. Some doctors who prescribe antibiotics are also now recommending that patients eat live-culture yogurt at the same time to re-populate the friendly bacteria, which are so crucial to a healthy digestive tract and immune system.

This sounds like good advice to me, although personally I have sworn off antibiotics altogether. There are many other ways to say goodbye to unfriendly germs which make us sick. Our digestive tract houses most of our immune system. So yes, gut health is a critical part of us which reaches out to all areas of our health.

These connections are showing how important superior nutrition is to maintain all aspects of health, including our mental health. So instead of assuming we need medication to regulate our difficult mood patterns, perhaps we should first look to our nutrition and correct unhealthy eating patterns. We can then build from there.
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Have a happy and holistic day!
- Dr. P

​Most of us by now have heard about the SAD – the Standard American Diet – and how unhealthy it can be. We hear about pesticides, herbicides, and solvents in our food supplies and foods that have been genetically modified, like wheat. So many people are searching for improved eating choices in the hopes of staying healthier longer, and maybe being able to recover from illness more quickly when we do succumb to it!

There may be other hidden benefits in choosing higher quality foods, such as helping us avoid major illness (like metabolic syndrome), keeping our negative genetic “switches” off or at least quiet when they are on, and generally just feeling better. In order to unleash the healing and health-giving properties of food, here are some tips for clean eating:
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1. Choose whole and natural foods whenever possible. Foods that have not been adulterated are always healthier – Mother Nature knows best! 
2. Choose non-processed or minimally processed foods whenever possible. Always read the labels and avoid man-made chemicals used as preservatives and who knows what else?! Get to know companies/manufacturers who practice clean food preparation. Be careful of products claiming to be “natural” as some are better than others! 
3. Drink mostly clean water, such as spring water. If you want to purchase filtered water, triple-filtered is the way to go. Water is the healthiest beverage on the planet – but it must be free of toxins and full of healthful minerals, the way nature intended it to be.
4. Watch how much sugar you are taking in. Read labels - less sugar equals better health! Sugar hides in many forms, and too much is correlated with obesity, high blood pressure, and the silent killer – inflammation. Even be careful of the combination of eating many fruits and other products which contain sugar. Some synonyms for sugar are sucrose, high-fructose corn syrup, barley malt, dextrose, maltose, rice syrup, etc. 
5. Start eating more vegetables! I get it - liking vegetables can be problematic for many. However, over time, with cleaner eating habits, you can develop a craving for them. They are tasty, attractive, and jam-packed with healthy nutrients.
6. Eat fewer, or totally eliminate, grains - especially wheat. This one is perhaps the most challenging, but according to the latest research, even the healthier grain choices have been genetically modified and can thus be harmful. 
7. Do eat healthy fats. These do not include words like "partially hydrogenated" (this means that when vegetable oil hardens, by the process of hydrogenation, trans fatty acids form). Remember our brains are made up largely of cholesterol! Coconut oil is an example of a healthy saturated fat. Extra virgin olive oil, especially cold-processed, is another excellent choice.

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If you practice these tips, you will notice that your portion sizes will go down! Wheat and sugar are physiologically addictive, like opiates. When you come back to listening to what your body is craving, you will find it asking for less food and different eating choices – all leading to a healthier you!
 
Have a happy and holistic day!
- Dr. P

By Hollie Frazier
Why am I feeling so nervous and scared? This can be anxiety. Physical signs of anxiety can be felt as heart palpitations, loss of energy, sweating, extreme thirst, and loss of focus. When a person has physical symptoms, we work on exercise, diet, and other things, but for mental issues, we must also think about multiple stressors.
Having anxiety is not as obvious to others as it is to you. The way I help calm my anxiety is to learn coping skills I can do anywhere. Here are some skills that might help you, too:

1. Learn to breathe: in through the nose, out through the mouth, counting out 6 breaths.
2. Listen to a calming app on your phone, to help with focus.
3. Take a break to clear your head; a walk can be helpful.
4. Wash your hands, then put a wet paper towel on the back of your neck.
5. Doodle on a piece of paper to allow receptive thoughts to come.
6. Journal about your feelings so you can release the anxious thoughts.
7. Do stretches, such as yoga, to release tension.

These skills can be done at home or the office. You can tailor them to fit your schedule, your surroundings, and your levels of anxiety. Learn the skills that work best for you. Try aromatherapy, meditation, massages, exercise, or reaching out to health care practitioners. Whatever you choose, don’t think that you only have a few choices. There are many techniques that can be effective. Research and try them until you find what works the best for you. Another valuable resource to check out is an article from TherapyRoute, Anxiety Squared, to read more on anxiety and COVID-19. Remember, too, that all of these techniques can be enhanced by eating an anti-inflammatory diet.​