Anyone who feels anxious needs to do these 6 things to heal their brain (and gut!)

Statistics  shows that 18% of Americans suffer from anxiety. Anxiety and depression are some of the most common mental health issues around the world that affect a lot of people.

Here are 6 strategies that have helped a lot of people to  deal with these health conditions.

  1. Heal Your Gut

There is a clear connection between your brain and digestive system. Whatever happens in your gut has a direct impact on your brain function. Because of this “gut brain connection,” it’s critical to address gut issues in order to treat a leaky brain.

So it’s becoming increasing clear that our gut bacteria directly affect the health of our blood-brain barrier.

And manipulating your gut bacteria, and increasing the amounts of good bacteria in your digestive system, can help improve the integrity of your gut brain connection and heal your leaky brain.

Eating more prebiotic fiber and resistant starch, taking a high-quality probiotic, and eating fermented foods on a regular basis can increase the amounts of good bacteria in your gut.

  1. Avoid Gluten

Follow a strict gluten-free diet for at least 30 days and see how you feel. You’ll likely feel better.

Dr. David Perlmutter, MD, brain health expert and author of Grain Brain, explains:

“Not only is there increased gut permeability when the gut is exposed to gliadin, a protein found in gluten, but in fact the blood-brain barrier also becomes more permeable in response to gliadin exposure.”

Yet unfortunately, the myth continues to spread that only people with celiac disease need to avoid gluten-containing food. That’s simply not true.

  1. Increase Your Intake of Magnesium

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body.

It’s one of the most important nutrients for optimal brain and mental health and has been shown to increase your brain’s growth hormone.

Foods that contain magnesium include spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas.

However, taking a supplement or Epsom salt baths is still necessary for most people because magnesium is rapidly used up during times of stress and certain psychiatric drugs can deplete magnesium.

  1. Sleep More

Sleep is necessary for the optimal functioning of your blood-brain barrier.

Sleep restriction has been shown to impair the functioning of the blood-brain barrier and increase its permeability

So you should try to get at least 7 hours of high-quality, restorative sleep every night.

  1. Avoid Alcohol

Not surprisingly, alcohol and acetaldehyde – a byproduct of alcohol metabolism – can contribute to leaky brain.

Research shows that they can weaken and damage the blood-brain barrier, and the oxidative stress that results from excess alcohol consumption can result in blood-brain barrier dysfunction.

And then this can then lead to neuroinflammatory disorders

There are ways to protect yourself from alcohol, but you’re better off avoiding it completely or significantly reducing your consumption if you’re trying to get healthy.

  1. Eat More Grapes and Chocolate

Resveratrol is a beneficial antioxidant and anti-inflammatory compound found in grapes, red wine, raspberries and dark chocolate.

It is known to help prevent the development of neurodegenerative diseases.

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