The gut-brain connection isn’t another woo-woo science. It’s actually based on tons of scientific studies and research. When your gut isn’t doing well, chances are, your mind isn’t either!
This is all thanks to your gut microbiome (AKA a delicate balance of good and bad bacteria in your gut). Surprisingly, the human body contains trillions of bacteria. And yes, some of that bacteria isn’t all that good for us.
Thankfully, other microorganisms keep the bad stuff in check and help promote proper digestion and health.
Now, this bacteria actually communicates with your nervous system. It can send signals to your brain via the vagus nerve, aiding with sleep, stress, and mood. In other words, your gut microbiome surprisingly plays a key role in your mental health and wellness.
So, where am I going with this? Well, taking care of your microbiome comes down to what you eat. Eating more probiotics, such as those found in Greek yogurt, can help improve your microbiome, supporting more of the “good” bacteria and deterring the growth of the “bad” bacteria.
And this means a yogurt parfait is a perfect breakfast or snack (or even a healthy dessert).
So, let’s make some yogurt parfait and dig a bit deeper into how exactly this delicious combination of foods can help enhance your mental health.
The alarm bells have already gone off; The modern diet isn’t exactly gut (or super health) friendly. In fact, we are eating fewer nutrients and higher caloric content than ever before. This is primarily because many of us turn to convenient pre-packaged and processed food items over whole food options.
All of this means that our gut microbiome is thrown into chaos. Many people suffer from digestive issues (A whopping 20 million people in the United States have a chronic digestive disorder)—and even worse, obesity is on the rise.
There have been countless documentaries about it… Our diets need a major overhaul.
Luckily, it doesn’t have to be super difficult. Adding fruits, veggies, yogurt, and more into the mix can help you get your health (and digestion!) on track. In turn, your mental health may follow (more on this below). So, how can you make this yummy and quick very berry yogurt parfait?
Feel free to add nuts into your granola mix for a good source of omega-3 fatty acids. Omega-3s are associated with reduced depression and anxiety. You can also mix up the berries to your liking. For instance, if you prefer blackberries or raspberries, add them in!
Related Article: Try This Spinach Strawberry Walnut Salad: The Secret to a Happier Mind?
Yogurt parfait combines berries and Greek yogurt—both of which have incredible benefits for your body and mind. Here are a few ways this delicious recipe does this!
While food isn’t a cure-all, it can help to get your diet in check to improve your mental wellness. Probiotics from your diet help enhance mood, improve cognitive function, and reduce anxiety and stress. In fact, some studies indicate probiotics should play a major role in treating mental health disorders.
In one cup of Greek yogurt, there can be anywhere from 90 billion to 500 billion CFU of probiotics. Considering the recommended amount of probiotics per day is 10 to 20 billion, one yogurt parfait a day will get you well above what you need to enhance that gut-brain axis.
Related Article: 4 Conflicting Signs of Anxiety: It Looks Different for Everyone
Berries rank as some of the healthiest foods. This is because of their antioxidant content. Antioxidants protect not only your body from harm caused by free radicals but also your brain (and your mind!).
Getting ample antioxidants daily can help lower inflammation in the brain and nervous system and prevent age-related brain damage. Research even shows that antioxidants play a vital role in reducing depression and anxiety.
One cup of Greek yogurt contains about 10 grams of protein. As you might’ve guessed, many pre-packaged, processed, and fast food items don’t contain tons of protein. This means many people don’t get enough!
Yet, protein is vital for the health of your body and mind. It is considered the building block of the body, repairing and replacing various cells. Protein also helps with blood sugar regulation.
It causes food to digest slower, meaning you won’t experience huge spikes and dips in your blood sugar levels, which can significantly impact how you feel moment-to-moment.
Plus, protein keeps you fuller for longer, aiding in healthy weight maintenance or loss. So many benefits here!
Greek yogurt is further a great source of potassium and magnesium, essential minerals for nervous system function. Obtaining enough potassium and magnesium in your diet can further help fight fatigue, help you feel more relaxed and calm, and enhance your overall mood.
Magnesium is also essential for memory processing and concentration.
So, go ahead and make this yogurt parfait! There are many benefits to be gained.
When you do, everything gets that much better. Physically, you feel better too!
Inevitably, optimal mental health isn’t just about what you eat. Your mental diet (what you consume via social media, the news, and the friends you surround yourself with) also matters, as does your ability to control negative thoughts.
If you continue to struggle with this, remember, there’s no shame in reaching out for help. Contact a therapist or counselor near you and get the help you need (and deserve!).
Read Next: Counseling: 7 Important Guidelines You Should Know Before You Go
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