精神健康的祕密竟藏在腸道裡?這樣做改善精神狀態!
Summary
TLDR本视频探讨了肠道健康与大脑和心理健康的密切关系。杨医生指出,肠道微生物群通过迷走神经和代谢物直接影响大脑的认知、记忆、情绪调节等功能。此外,肠道健康与免疫功能、神经递质产生和全身炎症密切相关,肠道菌群失衡会导致心理疾病如抑郁症和焦虑症。通过补充益生菌、摄入抗炎饮食、减少压力和增加运动,可以改善肠道和大脑健康。建议通过肠道测试进行个性化健康管理,强调保护肠道即是保护大脑和整体健康。
Takeaways
- 🧠 肠道健康与大脑健康密切相关,保持健康的肠道是维持良好心理健康的基础。
- 🦠 肠道微生物群由有害、中性和有益细菌组成,平衡的微生物环境对肠道健康和全身健康至关重要。
- 📡 通过迷走神经,肠道微生物群影响大脑功能,进而影响认知、记忆、注意力和情绪调节。
- 🍎 短链脂肪酸如丁酸、丙酸和乙酸对大脑神经细胞有重要影响,能够穿过血脑屏障调节神经活动。
- 🧫 肠道不健康会导致‘肠漏’,有害物质进入血液,引发全身炎症,增加患自闭症、抑郁症和焦虑症的风险。
- 😌 肠道能产生神经递质,如血清素、多巴胺和GABA,但这些神经递质的代谢物会间接影响大脑活动。
- 😷 临床研究表明,抑郁症患者的肠道中短链脂肪酸减少,肠道有害细菌增多,增加神经炎症和抑郁的风险。
- 🦸 补充益生菌和益生元可以恢复肠道微生物平衡,减少炎症,改善情绪和认知。
- 🥗 地中海饮食富含橄榄油、Omega-3和绿色蔬菜,有助于减少肠道炎症,维持肠道健康,并降低抑郁症的发病率。
- 💡 通过肠道健康测试,可以为每个人制定个性化的肠道保护计划,帮助保持大脑和全身的健康。
Q & A
为什么肠道健康对大脑和心理健康如此重要?
-肠道与大脑通过多种机制密切相关。肠道微生物群通过迷走神经影响大脑功能,影响我们的认知、情绪调节、记忆等。此外,肠道产生的代谢物和神经递质也会影响大脑的神经活动,保持肠道健康有助于维持大脑和心理健康。
什么是肠道微生物群?它如何影响我们的大脑?
-肠道微生物群是肠道内存在的各种细菌,有益菌、中性菌和有害菌。它们通过维持肠道环境平衡,支持消化、吸收和毒素排泄。微生物群通过迷走神经和代谢物(如短链脂肪酸)影响大脑神经细胞,进而影响我们的情绪、认知和神经炎症反应。
迷走神经在肠道和大脑的联系中起到了什么作用?
-迷走神经是肠道和大脑之间的直接连接通道。研究表明,切断迷走神经后,肠道微生物群对大脑的影响会大大减少,说明迷走神经在肠道对大脑的影响中起到了至关重要的作用。
什么是短链脂肪酸?它们如何影响大脑健康?
-短链脂肪酸是肠道分解膳食纤维过程中产生的代谢物,主要包括丁酸、丙酸和乙酸。它们可以通过血液穿过血脑屏障,进入大脑。其中,丁酸能减少大脑的炎症反应,调节神经递质的活性,对大脑健康有积极影响。
肠漏症是什么?它如何影响大脑和全身健康?
-肠漏症是指肠道屏障功能受损,导致一些本不该进入血液的有害物质(如吲哚、对甲酚、脂多糖)渗漏进入血液。它们会引发全身性炎症反应,增加C反应蛋白、白细胞介素-6等炎症指标,进而影响大脑,增加抑郁、焦虑等心理问题的风险。
肠道如何产生和影响神经递质?
-肠道可以产生多种神经递质,如血清素、多巴胺和GABA(γ-氨基丁酸)。虽然这些神经递质不能直接穿过血脑屏障,但它们的代谢产物可以通过直接或间接的方式影响大脑的神经活动。因此,肠道微生物群的不平衡会影响神经递质的平衡,进而影响情绪和精神活动。
肠道健康失衡如何与抑郁症和焦虑症相关?
-研究发现,抑郁症患者的肠道中产生短链脂肪酸的有益菌减少,而有害菌增多,导致神经炎症增加,从而诱发抑郁症。焦虑症患者和肠易激综合征患者的肠道菌群也表现出失衡,且肠道屏障功能受损严重。
哪些饮食和生活方式有助于保护肠道健康?
-增加益生菌和益生元的摄入有助于恢复肠道菌群平衡。益生菌如双歧杆菌和乳酸菌可以减少炎症,改善情绪和认知。抗炎饮食如地中海饮食(富含橄榄油、Omega-3、蔬菜和坚果)有助于减少肠道炎症。此外,减少压力、增加运动也能调节神经递质,改善肠道健康。
益生菌和益生元之间有什么区别?
-益生菌是有益于肠道健康的活性细菌,如双歧杆菌和乳酸菌,它们可以帮助恢复肠道菌群平衡。益生元则是益生菌的营养来源,通常是一些特殊的膳食纤维,如菊粉和低聚果糖。益生元为益生菌提供营养,促进其生长。
为什么某些人群更容易出现肠道菌群失衡?
-肠道菌群受到多种因素影响,包括出生方式、饮食结构、情绪压力等。比如,剖腹产出生的婴儿因为没有经过产道,未能获得母亲的益生菌,因此更容易出现肠道菌群失衡。此外,长期压力和不健康的饮食也会导致肠道健康受损。
Outlines
🧠 肠道健康与大脑的复杂联系
在本段中,杨医生介绍了肠道健康与大脑健康之间的密切联系。她解释道,肠道中的微生物群通过迷走神经直接影响大脑功能,影响我们的认知、记忆、注意力、学习能力和情绪调节。此外,肠道中的短链脂肪酸,如丁酸、丙酸和叶酸,可以穿透血脑屏障,影响大脑的神经细胞,调节神经递质活性。肠道的免疫功能也起着重要作用,当肠道屏障受损时,可能会导致脑部炎症和情绪失调。
🤔 临床证据:肠道健康与心理疾病的关系
这段讨论了肠道健康与多种心理疾病(如抑郁症、焦虑症、自闭症、精神分裂症和双相情感障碍)之间的临床证据。研究表明,抑郁症患者的短链脂肪酸减少,且有害细菌的增殖会导致神经炎症。此外,自闭症患者的肠道代谢物,如丙酸和对甲酚等水平较高,精神疾病药物也常导致肠道菌群失衡。为了保护大脑健康,补充益生菌和益生元、采用抗炎饮食(如地中海饮食)以及进行肠道测试和分析被提议作为有效措施。
Mindmap
Keywords
💡肠道健康
💡微生物群
💡迷走神经
💡短链脂肪酸
💡肠脑轴
💡肠漏综合症
💡神经递质
💡抑郁症
💡益生菌
💡地中海饮食
Highlights
健康是我们最大的财富,我们必须先保持健康的肠道,以维持大脑健康。
肠道微生物组通过迷走神经直接影响大脑功能,影响认知、记忆、注意力和情绪调节。
短链脂肪酸(如丁酸)可以穿过血脑屏障,减少大脑的炎症反应,调节神经递质活动。
肠道不健康时,肠道屏障受损,导致有害物质(如吲哚、对甲酚)进入血液,引发全身炎症,包括脑部。
肠道菌群失衡会导致神经递质失衡,影响情绪和精神活动,如GABA水平低与抑郁、焦虑风险增加有关。
研究发现,抑郁症患者的肠道短链脂肪酸生成减少,有害菌增多,引发神经炎症。
焦虑症和肠易激综合症患者的肠道菌群失衡率较高,肠道屏障功能损伤严重。
自闭症患者的肠道代谢物如丙酸、对甲酚和吲哚水平较高,说明肠道代谢与神经疾病相关。
补充益生菌(双歧杆菌、乳酸菌)和益生元(菊粉、低聚果糖)有助于恢复肠道菌群平衡,减少炎症,改善情绪和认知。
地中海饮食富含橄榄油、欧米伽-3、绿色蔬菜和坚果,能帮助减少肠道炎症,维持肠道健康,降低抑郁发病率。
研究发现,长期坚持地中海饮食能调节情绪,减轻压力,增强认知功能,减少肠道菌群失衡。
剖腹产出生的人肠道菌群失衡率较高,因为没有通过产道获得益生菌。
每个人的肠道健康受到先天因素、饮食习惯、情绪压力和生活环境的影响。
建议进行肠道检测和分析,以制定个性化的肠道健康保护计划。
保护肠道健康即是保护大脑健康,也是在保护全身的健康。
Transcripts
We talk about mental health and brain health
It is closely related to our gastrointestinal tract
In other words
If we want to maintain a healthy brain and mental health
We must first maintain a healthy intestine
Health is our greatest wealth
Let's take care of it
I am Dr. Yang
Why is intestinal health so important
How does it affect
our brain and mental activities
How can we do this
more effectively
to protect our brains and mental activities
Today we will discuss this topic in depth with you
If you want to see more videos like this
Please click on the subscription and bell
We will continue to provide you with
professional, objective and comprehensive health information
Let's first look at
our intestines and brain
What kind of complex relationship is this?
First, we need to look at the microbiome in our intestines
The relationship with the central nervous system
There are various kinds of bacteria in our intestines
Some are harmful
There are harmless ones
There are neutral ones
These three categories
Then these three categories of bacteria
It constitutes a complete and balanced bacterial environment
This environment is good for the health of our intestines
Digestion and absorption
and excreting toxic and useless substances
from the body
all play a very important role
So both traditional Chinese medicine
and modern medicine have recognized
If your gastrointestinal tract is not healthy
Your entire body, including your brain, will not be healthy
The first function of the microbiome
It passes through the vagus nerve in our intestines
and directly affects the function of our brain
It affects our cognition
It affects our memory
Our attention and learning abilities
It also affects our emotional regulation
In terms of research
We cut off the vagus nerve
The intestinal microbiome
has a much smaller impact on the brain
This shows that the vagus nerve
plays a crucial role
The second factor here
is that the intestines produce some important metabolites during the digestion process
and produce some important metabolites
Among these metabolites
there are two things
that we should pay special attention to
A short-chain fatty acid
It is produced in the process of breaking down
dietary fiber
There are folic acid, propionic acid and butyric acid
All three of these things can pass through the blood
and penetrate the blood-brain barrier
Entering the brain
This then has an important impact on the brain's nerve cells
For example, folic acid
It can reduce the brain's inflammatory response
It can also regulate the activity of neurotransmitters
It is a very good short-chain fatty acid
Propionic acid is interesting
Its good side
It can help sugar metabolism and fat metabolism
But its bad side
If it's too high
It can cause damage to the nervous system
It's strongly associated with autism
In some patients with depression
We found it in the gut bacteria that produce butyrate
It is relatively small
It can be seen that butyrate is closely related to our neurotransmitters and emotional regulation
The second part is immune function
The intestine is the most active place for immune function
If the intestinal flora is out of balance
it will cause damage to the intestinal mucosa
that is, the intestinal barrier is damaged
so many things that should not enter the blood
will leak in
That's why it's called leaky gut
Many of these things are harmful
For example, indole
We talked about paracresol
Also lipopolysaccharide
These enter the blood
It will cause inflammation throughout the body
including the brain
If we test their blood
we will find that some inflammatory indicators will increase
such as C-reactive protein
interleukin-6
Tumor necrosis factor alpha
It will increase all of these
At the same time, it will increase autism
The risk of depression and anxiety
The third factor is that it produces neurotransmitters
Everyone knows that
Our intestines can produce a variety of neurotransmitters
For example, serotonin
dopamine GABA aminobutyric acid
These neurotransmitters themselves
cannot directly penetrate the blood-brain barrier
and enter the brain
but their metabolites
can directly or indirectly
It affects the brain's neural activity
So intestinal flora imbalance
cause an imbalance in neurotransmitters
It also affects our mental activities
For example, some studies have found that
Bacteria that produce GABA in the intestines
People with a lower risk of GABA
depression and anxiety are more common
because the intestines pass its metabolites
into the brain
Immune function of the brain
The impact of neurotransmitter activity
And the immune response of the intestines causing leaky gut
Inflammation of the brain caused by the intestines
Neurotransmitters in the intestines
Directly and indirectly, it affects
the activity of neurotransmitters in the brain
These four mechanisms
closely link the health of the intestines and the health of the brain
together
So, such a result
Do we have clinical evidence?
Let's take a look
First, depression
The intestines of people with depression produce less short-chain fatty acids
In addition, the proliferation of harmful bacteria
will also increase neuroinflammation
and induce depression
A study analyzed 50 patients with depression
and found that beneficial bacteria in the body
like Lactobacillus Bifidobacterium is significantly reduced
Anxiety disorder
And patients with irritable gastrointestinal syndrome
Their intestinal flora is dysbiotic
The proportion of intestinal barrier function damage is very high
Another example is patients with autism
Their intestinal propionic acid, p-cresol, indole
These metabolites are all high
Even patients with schizophrenia and bipolar disorder
have imbalanced intestinal flora
I want to talk about this in particular.
The antipsychotic drugs these patients take
often cause intestinal flora imbalance
So the relationship between them is
a relationship that has a negative impact on each other
So what can we do?
To keep our intestines healthy
And then protect the health of our brains and mental activities
First of all, we are already unbalanced
So the most direct and simple way is
It is to supplement probiotics and prebiotics
Probiotics are mainly bifidobacteria and lactobacilli
These probiotics can quickly help
restore the balance of intestinal flora
reduce inflammation
Improve our mood and cognition
What are prebiotics?
It actually provides nutrition for probiotics
It does this through some special dietary fibers
Like inulin and oligofructose
They can help the growth of probiotics
restore the balance of intestinal microbiota
So clinical studies have found
If we give autistic children
probiotics
It will improve his social behavior
Another thing is to increase the anti-inflammatory diet
Like the Mediterranean diet
It is rich in olive oil Omega-3
Green vegetables and nuts
These can help
reduce inflammation in the intestines
maintain intestinal health
Studies have found that
long-term consumption of a Mediterranean diet
It can reduce the incidence of depression
It can also regulate our emotions
Reduce stress and increase exercise
Both of these have direct effects on regulating neurotransmitters, both for the brain and the intestines
00:07:58,633 It can improve our cognition
It also reduces intestinal flora imbalance
Reduce inflammation
Each of our intestines
is affected by its innate qualities
For example, if someone had a caesarean section
then the proportion of intestinal flora imbalance is very high
because he did not pass through the birth canal
to get these probiotics
The second is diet
Each of us has a different diet
The third is our emotions
Mental stress and living environment
So if you really want to understand the health of your intestines
You still need to do an intestinal test and analysis
In this way, we can make a more individualized plan for protecting the intestinal health.
We can formulate a plan for protecting the intestinal health for everyone.
In short,
Protecting the health of the intestines
is to protect the health of the brain.
It also protects the health of the whole body
So I hope that all friends will pay attention to it
Thank you for watching our program
What are your experiences and insights in this regard?
And any questions?
Please share with us in the comment section.
We also hope that everyone can support our channel by subscribing, forwarding and liking
Continue to provide you with better
more comprehensive information
Understand the world and protect your health
See you next time
5.0 / 5 (0 votes)