Happiness and Laughter Are Natural Immune Boosters

By Dr. Mercola

There are many studies supporting the belief that people with an upbeat and positive perspective tend to be healthier and enjoy longer lives. For example, in one study,1 the tendency to always expect the worst was linked to a 25 percent higher risk of dying before the age of 65.

Perhaps one of the most well-known forerunners of “the science of happiness” was Norman Cousins, who in 1964 was diagnosed with a life-threatening autoimmune disease. After being given a one in 500 chance of recovery, Cousins created his own laughter therapy program, which he claims was the key to his ultimate recovery.

Cousins went on to establish the Cousins Center for Psychoneuroimmunology2 in Los Angeles, California, and his book, Anatomy of an Illness, was made into a TV movie in 1984 that you can see in the video above. It's an old grainy movie. However, you can watch it if you are in a tough spot and feel you would benefit from some happy support.

Still, conventional medicine is reluctant to admit that your emotional state might have any major impact on your overall health and longevity. Perhaps this is understandable, as “happiness” is not something that can be bottled and sold at your local pharmacy.

The featured article in Scientific American3 discusses some of the latest advancements in the field of psychoneuroimmunology (PNI), conducted by researchers at the Cousins Center and elsewhere.

Fortunately, despite being ridiculed and rejected by mainstream science, there are still a brave few who are willing to stick their necks out to investigate how and why emotions, such as happiness, affect your physical health. As stated by Stephen Smale, an immunologist at the University of California:

“If you talk to any high-quality neurobiologist or immunologist about PNI, it will invariably generate a little snicker. But this doesn't mean the topic should be ignored forever. Someday we need to confront it and try to understand how the immune system and nervous system interact.”

Your Brain Is Wired to Your Immune System

According to the featured article, studies done in the 1980s and early 1990s revealed that your immune system and brain are actually wired together:

“[P]ortions of the nervous system connect with immune-related organs such as the thymus and bone marrow, and immune cells have receptors for neurotransmitters, suggesting that there is crosstalk.”

In some ways, this discovery can be likened to the revelation that your gut has far broader impact on your health than previously imagined—including your psychological health, as your gut and brain are actually made from the same tissue. In a very real sense, you have TWO brains; one inside your skull, and one in your intestines.

When you get down to it, why wouldn’t your emotions and mental state affect your health? It’s already well-known that stress can take a tremendous toll on your health, for example. Yet conventional scientists frown on the idea that emotions such as “happiness” or “joy” would make any difference. As reported in the featured article:

“[I]t has proved difficult to explain how this happens at the molecular level — how subjective moods connect with the vastly complex physiology of the nervous and immune systems. The field that searches for these explanations, known as psychoneuroimmunology (PNI), is often criticized as lacking rigour.

[Cousins Center professor, Steve] Cole's stated aim is to fix that, and his tool of choice is genome-wide transcriptional analysis: looking at broad patterns of gene expression in cells. ‘My job is to be a hard-core tracker,’ he says. ‘How do these mental states get out into the rest of the body?’”

Stress Takes a Toll on Your Immune System

Cole and his colleagues have published a number of studies investigating the genetic effects of various mental states. Not surprisingly, they’ve discovered that different emotional states tend to alter gene expression in different ways.

For example, they found that chronic loneliness tends to result in certain types of genes being either up- or downregulated.4 Genes involved in the regulation of inflammatory response were upregulated, while genes involved with antiviral control were downregulated. The end result? Decreased immune function. According to the featured article:

“In sociable people, the reverse was true. It was a small study, but one of the first to link a psychological risk factor with a broad underlying change in gene expression.”

Through the years, studies have also been able to show the effects of stress on various biological functions. Such effects include:

• Reduced activity of virus-fighting immune cells
• Increased levels of antibodies for common viruses such as Epstein-Barr, suggesting that stress can reactivate otherwise latent viruses in your body

Related research presented at the annual meeting of the American Psychosomatic Society in Miami, Florida, found that ruminating on a stressful incident can increase your levels of C-reactive protein, a marker of inflammation in your body.5 It was the first study to directly measure this effect.

To do so, they asked 34 healthy young women to give a speech about her candidacy for a job in front of two stone-faced interviewers wearing white lab coats. Afterward, half the group was asked to contemplate their performance while the other half were asked to think about neutral things like going to the grocery store. Blood samples were drawn from each participant, showing that the C-reactive protein levels were significantly higher in those who kept ruminating on their speech. According to Medical News Today:6

“For these participants, the levels of the inflammatory marker continued to rise for at least one hour after the speech. During the same time period, the marker returned to starting levels in the subjects who had been asked to focus on other thoughts.

The C-reactive protein is primarily produced by the liver as part of the immune system's initial inflammatory response. It rises in response to traumas, injuries or infections in the body, [lead author, Peggy] Zoccola explained. C-reative protein is widely used as a clinical marker to determine if a patient has an infection, but also if he or she may be at risk for disease later in life. ‘More and more, chronic inflammation is being associated with various disorders and conditions,’ Zoccola said. ‘The immune system plays an important role in various cardiovascular disorders such as heart disease, as well as cancer, dementia and autoimmune diseases.’"

What Happens in Your Body When You’re Happy?

In one of Professor Cole’s happiness studies, participants answered questions about the frequency of certain emotional states, covering two different categories or types of happiness known to psychologists as:

1. Hedonic well-being (characterized by happiness gleaned from pleasurable experiences, such as sex)
2. Eudaimonic well-being (originating with Aristotle, this form of happiness comes from activities that bring you a greater sense of purpose, life meaning, or self-actualization )

Interestingly, while both are positive emotional states associated with happiness, the gene expressions they produced were not identical. Those whose sense of happiness was rooted in the eudaimonic camp were found to have favorable gene-expression profiles, while hedonic well-being produced gene profiles similar to those seen in people experiencing stress due to adversity. According to the featured article:7

“One interpretation is that eudaimonic well-being benefits immune function directly. But Cole prefers to explain it in terms of response to stress. If someone is driven purely by hollow consumption, he argues, all of their happiness depends on their personal circumstances. If they run into adversity, they may become very stressed.

But if they care about things beyond themselves — community, politics, art — then everyday stresses will perhaps be of less concern. Eudaimonia, in other words, may help to buffer our sense of threat or uncertainty, potentially improving our health. ‘It's fine to invest in yourself,’ says Cole, ‘as long as you invest in lots of other things as well.’”

Stress-relieving strategies have also been shown to have direct, beneficial health effects. Meditation, for example, has been shown to promote antiviral gene activity and reduce inflammatory gene expression. Laughter yoga is also becoming increasingly popular around the world.

What Comes First—Health or Happiness?

For many, happiness can be a poorly defined, elusive goal. One way to think about happiness is to define it as “whatever gets you excited.” Once you’ve identified that activity, whatever it is, you can start focusing your mind around that so you can integrate more of it into your day to day life. If you feel stuck and don’t know where or how to start, I suggest reviewing my previous article “13 Tips for Living Happy, Wild, and Free.”

I also believe that factors such as diet and exercise can play a significant role. It’s tough to feel exuberant when you’re not feeling well physically. As mentioned earlier, the state of your gut can have profound implications for your mental well-being, and is an oft-overlooked aspect of depression and other psychological problems. The following lifestyle strategies can help you create a firm foundation of good health, which will support your psychological and emotional being as well.

1. Eat a healthy diet focused on fresh, whole foods (ideally organic and/or locally grown). Eat a large portion of your food raw. You want to pay careful attention to keeping your insulin levels down, which means avoiding sugars and grains of all kinds, and replacing the lost carbs with healthful fats. Also be mindful of your protein sources, making sure they’re of high quality (ideally organically-raised and pasture-fed). A high-fat, moderate-protein, low-carb diet is likely to improve the health of most people. My optimized Nutritional Plan can guide you, whether you’re at a beginner’s or advanced level.
2. Consume healthy fat. The science is loud and clear on this point: omega-3 fats are essential for optimal health. Other healthy fats include coconut oil, avocados, olives, olive oil, butter, and macadamia nuts. All these fats are low in protein and carbs and will not impair your insulin or leptin.
3. Make clean, pure water your primary beverage, and steer clear of all sweetened and/or flavored beverages, including those that contain artificial sweeteners.
4. Manage your stress.
5. Exercise regularly. Ideally, you want a comprehensive fitness regimen that includes stretching, high intensity interval training, core strengthening exercises, and strength training.
6. Get plenty of appropriate sun exposure to optimize your vitamin D levels naturally. UV exposure also has additional health benefits beyond vitamin D production.
7. Get grounded. Grounding or Earthing is defined as placing one's bare feet on the ground whether it be dirt, grass, sand, or concrete (especially when humid or wet). When you ground to the electron-enriched earth, an improved balance of the sympathetic and parasympathetic nervous system occurs. Studies have shown that grounding improves blood viscosity, heart rate variability, inflammation, cortisol dynamics, sleep, autonomic nervous system (ANS) balance, and reduces effects of stress. Earthing also decreases the effect of potentially disruptive electromagnetic fields.
8. Limit your exposure to toxins of all kinds. The number of toxic chemicals and their sources is so large, addressing them all could easily require an entire library, but I believe you can help you keep your toxic load as low as possible by becoming an informed and vigilant consumer. This includes tossing out your toxic household cleaners, soaps, personal hygiene products, air fresheners, bug sprays, lawn pesticides, and insecticides, just to name a few, and replacing them with non-toxic alternatives.
9. Get plenty of quality sleep. Scientists have discovered that your circadian rhythms regulate the energy levels in your cells. In addition, the proteins involved with your circadian rhythm and metabolism are intrinsically linked and dependent upon each other. Therefore, when your circadian rhythm is disrupted, it can have a profound influence on your health. For example, research has also linked disrupted sleep cycles to serious health problems like depression, coronary heart diseases, and even cancer. If you have any kind of sleep problem, whether you’re having trouble falling asleep or staying asleep, my article “33 Secrets to a Good Night's Sleep” is packed with great tips to help you finally get some good rest.

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• Your Microbiota

Governor McDonnell to Propose New Mental Health Funding and Issues Executive Order 68

167 (Photo credit: Wikipedia)

Targeted Funding of More Than $38 Million to Improve Mental Health Crises Response and Build Critical Services to Help Prevent Crises from Developing

Executive Order 68 Establishes the Task Force on Improving Mental Health Services and Crisis Response

RICHMOND – Governor Bob McDonnell announced budget proposals today to expand crisis response and crisis prevention services for Virginia’s behavioral health system. The governor’s proposals would infuse $38.3 million over the biennium into critical mental health and substance-use disorder programs.  Separately, funding at the Department of Behavioral Health and Developmental Services for the Department of Justice ID/DD settlement plus related DMAS resources, a total of $95.8 million, will be provided during the next biennium.  Governor McDonnell also announced through Executive Order 68 the convening of a Task Force on Improving Mental Health Services and Crisis Response.  The Task Force calls for leaders in the mental health field, law enforcement communities, the judicial system and private hospitals along with individuals receiving mental health services and their families to seek and recommend solutions that will improve Virginia’s mental health crisis services and help prevent crises from developing.

            Speaking about the proposals, Governor McDonnell said, “Over the years, including the events of April 16, 2007, Virginians have experienced tremendous heartache as a result of mental health tragedies.  These experiences serve to underline the need to ensure that all individuals and families experiencing mental health crises have access to the needed services without delay. Working together with the General Assembly we have made progress, but there is much more to do. It has become clear that Virginia’s mental health system can sometimes be difficult to navigate for families seeking assistance, or even for workers inside the system.  While there are quality services in place to address most types of mental health needs, we must increase the capacity and availability of those services in all Virginia communities so that every person in crisis is able to receive much-needed help. Simultaneously, we must look for ways to expand the availability of ongoing treatment and support services that will prevent mental health crises. This significant and strategic investment of funds and Executive Order 68 are substantial steps forward to making critical mental health improvements.  I’m pleased to report that Governor-elect Terry McAuliffe is fully supportive of these changes and investments, and will continue the Executive Order Task Force during his term.”

The governor and the General Assembly have been working during strained economic times to make targeted and impactful investments to improve critical mental health services across Virginia. Expanded programs include funding for child psychiatry and children’s crisis response services, crisis intervention team (CIT) programs, crisis stabilization services and discharge assistance programs. In addition, funds were added to restore and stabilize state hospital bed capacity at Northern Virginia Mental Health Institute and Southwestern Virginia Mental Health Institute. Finally, as part of the Governor’s School and Campus Safety Task Force, expansions were made to mental health first aid programs, secure assessment centers and suicide prevention efforts.

            The Governor’s budget provides the following funding for mental health efforts:

Mental Health Crisis Response Improvements

·         Provide for Emergency Custody Order (ECO) extension – Negligible funding is needed to add an optional two hour extension that can be ordered by a magistrate only after clinical determination of need for TDO and only if a bed has not been found within the maximum ECO period to permit additional time to complete the bed search phase.  Virginia’s current maximum ECO period is six hours.  

·         Provide for Temporary Detention Order (TDO) extension to 72 hours – $1,300,000 in FY 2015 and $1,600,000 in FY 2016 to provide for TDO extension that extends the TDO period from the current 48 hours to 72 hours (with a 24-hour minimum).                

·         Expand availability of secure crisis intervention team (CIT) assessment centers – $1,800,000 in FY 2015 and $3,600,000 in FY 2016 to allow a person to be held safely for evaluation and finding a bed without tying up law enforcement personnel.   This funding would support six centers in FY2015 and 12 in FY2016. 

·         Maintain current adult capability at Eastern State Hospital (ESH) – $5,000,000 each year to maintain current adult capability at ESH.  This will enable ESH to avoid a loss of bed capacity due to the reduction of Medicaid revenues related to the need to serve fewer geriatric patients.

·         Expand adult bed capacity at ESH in FY 2015 – $2,200,000 each year to prevent loss of adult capacity by opening a vacant geriatric 20 bed unit to accommodate adult civil and forensic patients in the catchment area.    

·         Ensure operational supports for new Western State Hospital (WSH) facility – $670,000 in FY 2015 and $690,000 in FY 2016 to provide operational supports for the new WSH facility.

Behavioral Health Treatment and Support Services

·         Expand mental health outpatient services – $3,500,000 in FY 2015 and $4,000,000 in FY 2016 for mental health services for older teens and young adults transitioning from school, college, or early in their adulthood when most serious mental illnesses first make their    onset, and engagement in treatment is imperative.  This item was recommended by the Governor’s Task Force on School and Campus Safety.

·         Expand Program Assertive Community Treatment (PACT) programs – $950,000 in FY 2015 and $1,900,000 in FY 2016 to provide intensive clinical outreach and support to persons with serious and persistent mental illness to reduce crises and hospitalization. Virginia currently has 19 PACT programs. 

·         Expand telepsychiarty capacity – $1,100,000 in FY 2015 and $620,000 in FY 2016 for new telecommunication equipment to allow community services boards to conduct clinical evaluations offsite and more rapidly. 

·         Peer Support Recovery – $550,000 in FY 2015 and $1,000,000 in FY 2016 to provide support to people with behavioral health needs by people who are themselves in recovery from such problems and are trained as peer providers.

·         Substance Abuse Community Recovery Program – $300,000 each year for the community recovery program which combats substance use disorders through employment and long-term recovery.

The Task Force’s responsibilities shall include the following:

·         Recommend refinements and clarifications of protocols and procedures for community services boards, state hospital, law enforcements and receiving hospitals.

·         Review for possible expansion of the programs and services that assure prompt response to individuals in mental health crises and their families such as emergency services teams, law enforcement crisis intervention teams (CIT),  secure assessment centers, mobile crisis teams, crisis stabilization centers and mental health first aid.

·         Examine possible extensions or adjustments to the emergency custody order and the temporary detention order period.

·         Explore technological resources and capabilities, equipment, training and procedures to maximize the use of telepsychiatry.

·         Examine the cooperation that exists between the courts, law enforcement and mental health systems in communities that have incorporated crisis intervention teams and cross systems mapping.

·         Assess the availability of psychiatric beds in Virginia, the assessment process hospitals use to select which patients are appropriate for those beds, and to explore whether psychiatric bed registries and/or census management teams improve the process for locating beds.

·         Review for possible expansion those services that will provide ongoing support for individuals with mental illness and reduce the frequency and intensity of mental health crises. These services may include rapid, consistent access to outpatient treatment and psychiatric services, as well as critical supportive services such as wrap-around stabilizing services, peer support services, programs of assertive community treatment, housing, employment and case management.

·         Recommend legislative and budget proposals that will enable implementation of the above.

·         Recommend how families and friends of a loved one facing a mental health crisis can be taught to improve the environment and safety of an individual in crisis.

·         Examine workforce development activities and recommend any improvements to ensure an adequate mental health workforce.

The Task Force shall be co-chaired by the Secretary of Health and Human Resources and the Secretary of Public Safety.

Membership shall include the following individuals or representatives:

·         The Attorney General of Virginia or his representative

·         Chief Justice of the Supreme Court of Virginia or her representative

·         Commissioner of the Department of Behavioral Health and Developmental Services

·         Commissioner of the Department of Social Services

·         Superintendent of the Virginia State Police

·         At least three community services board emergency services directors

·         At least three law enforcement officers, including at least one sheriff   

·         At least two executive directors of community services boards

·         At least two magistrates

·         At least two private hospital emergency department physicians

·         At least two psychiatrists

·         At least one representative of a state mental health facility

·         At least two representatives from Virginia’s private hospital system

·         At least two individuals receiving mental health services

·         At least two family members of individuals receiving services

·         Two members of the House of Delegates and the Senate of Virginia

The Governor may appoint other members as he deems necessary.

           More information on the Governor McDonnell’s Executive Order 68 to create the Task Force on Improving Mental Health Services and Crisis Response will be available online at http://www.governor.virginia.gov/PolicyOffice/ExecutiveOrders/ later today.

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Probiotics, The New Prozac?

Probiotic Drinks (Photo credit: Jepster)

By Dr. Mercola

While many think of their brain as the organ in charge of their mental health, yourgut may actually play a far more significant role.

The big picture many of us understand is one of a microbial world that we just happen to be living in. Our actions interfere with these microbes, and they in turn respond having more effects to our individual health as well as the entire environment.

There is some truth to the old expression, having 'dirt for brains'.  The microbes in our soil, on our plants, in our stomachs are all a result of our actions.  Antibiotics, herbicides, vaccines, and pesticides, and the tens of thousands of synthetic chemicals we've created all have impacts and result in reactions from these microbes.

Mounting research indicates that problems in your gut can directly impact your mental health, leading to issues like anxiety and depression.

The gut-brain connection is well-recognized as a basic tenet of physiology and medicine, so this isn't all that surprising, even though it's often overlooked. There's also a wealth of evidence showing intestinal involvement in a variety of neurological diseases.

With this in mind, it should also be crystal clear that nourishing your gut flora is extremely important, because in a very real sense you have two brains, one inside your skull and one in your gut, and each needs its own vital nourishment. A recent article1 titled “Are Probiotics the New Prozac?” reviews some of the most recent supporting evidence.

Probiotics Alter Brain Function, Study Finds

The featured proof-of-concept study, conducted by researchers at UCLA, found that probiotics (beneficial bacteria) actually altered participants' brain function. The study2 enlisted 36 women between the ages of 18 and 55 who were divided into three groups:

• The treatment group ate yogurt containing several probiotics thought to have a beneficial impact on intestinal health, twice a day for one month
• Another group ate a “sham” product that looked and tasted like the yogurt but contained no probiotics
• Control group ate no product at all

Before and after the four-week study, participants underwent functional magnetic resonance imaging (fMRI) scans, both while in a state of rest, and in response to an “emotion-recognition task.”

For the latter, the women were shown a series of pictures of people with angry or frightened faces, which they had to match to other faces showing the same emotions.

“This task, designed to measure the engagement of affective and cognitive brain regions in response to a visual stimulus, was chosen because previous research in animals had linked changes in gut flora to changes in affective behaviors,” the researchers explained.

Compared to the controls, the women who consumed probiotic yogurt had decreased activity in two brain regions that control central processing of emotion and sensation:

• The insular cortex (insula), which plays a role in functions typically linked to emotion (including perception, motor control, self-awareness, cognitive functioning, and interpersonal experience) and the regulation of your body's homeostasis, and
• The somatosensory cortex, which plays a role in your body’s ability to interpret a wide variety of sensations

During the resting brain scan, the treatment group also showed greater connectivity between a region known as the ‘periaqueductal grey’ and areas of the prefrontal cortex associated with cognition. In contrast, the control group showed greater connectivity of the periaqueductal grey to emotion- and sensation-related regions.

The fact that this study showed any improvement at all is remarkable, considering they used commercial yogurt preparations that are notoriously unhealthy; loaded with artificial sweeteners, colors, flavorings, and sugar. Most importantly, the vast majority of commercial yogurts have clinically insignificant levels of beneficial bacteria. Clearly, you would be far better off making your own yogurt from raw milk—especially if you’re seeking to address depression through dietary interventions.

Yes, Your Diet Affects Your Mood and Mental Health

According to lead author Dr. Kirsten Tillisch:3, 4

“Time and time again, we hear from patients that they never felt depressed or anxious until they started experiencing problems with their gut. Our study shows that the gut–brain connection is a two-way street... 'When we consider the implications of this work, the old sayings 'you are what you eat' and 'gut feelings' take on new meaning.'”

The implications are particularly significant in our current era of rampant depression and emotional “malaise.” And as stated in the featured article, the drug treatments available today are no better than they were 50 years ago. Clearly, we need a new approach, and diet is an obvious place to start.

Previous studies have confirmed that what you eat can alter the composition of your gut flora. Specifically, eating a high-vegetable, fiber-based diet produces a profoundly different composition of microbiota than a more typical Western diet high in carbs and processed fats.

The featured research tells us that the composition of your gut flora not only affects your physical health, but also has a significant impact on your brain function and mental state. Previous research has also shown that certain probiotics can help alleviate anxiety:

• The Journal of Neurogastroenterology and Motility5 reported the probiotic known as Bifidobacterium longum NCC3001 normalized anxiety-like behavior in mice with infectious colitis by modulating the vagal pathways within the gut-brain.
• Other research6 found that the probiotic Lactobacillus rhamnosus had a marked effect on GABA levels—an inhibitory neurotransmitter that is significantly involved in regulating many physiological and psychological processes—in certain brain regions and lowered the stress-induced hormone corticosterone, resulting in reduced anxiety- and depression-related behavior. It is likely other lactobacillus species also provide this benefit, but this was the only one that was tested.

It’s important to realize that you have neurons both in your brain and your gut -- including neurons that produce neurotransmitters like serotonin. In fact, the greatest concentration of serotonin, which is involved in mood control, depression and aggression, is found in your intestines, not your brain! Perhaps this is one reason why antidepressants, which raise serotonin levels in yourbrain, are often ineffective in treating depression, whereas proper dietary changes often help...

Your Gut Bacteria Are Vulnerable to Your Diet and Lifestyle

Processed, refined foods in general will destroy healthy microflora and feed bad bacteria and yeast, so limiting or eliminating these from your diet should be at the top of your list. Following my recently revised nutrition plan is a simple way to automatically reduce your intake of sugar from all sources. Processed foods wreak havoc on your gut in a number of different ways:

• First, they are typically loaded with sugar, and avoiding sugar (particularly fructose) is in my view, based on the evidence, a critical aspect of preventing and/or treating depression. Not only will sugar compromise your beneficial gut bacteria by providing the preferred fuel for pathogenic bacteria, it also contributes to chronic inflammation throughout your body, including your brain.
• Many contain artificial sweeteners and other synthetic additives that can wreak havoc with brain health. In fact, depression and panic attacks are two of the reported side effects of aspartame. Preliminary findings presented at the 65th annual meeting of the American Academy of Neurology also report that drinking sweetened beverages―whether they’re sweetened with sugar or artificial sweeteners—is associated with an increased risk of depression.7
• Processed foods are also typically loaded with refined grains, which turn into sugar in your body. Wheat in particular has also been implicated in psychiatric problems, from depression to schizophrenia, due to Wheat Germ Agglutinin (WGA), which has neurotoxic activity.
• The majority of processed foods also contain genetically engineered (GE) ingredients (primarily corn and soy), which have been shown to be particularly detrimental to beneficial bacteria. There are several mechanisms of harm at work here. For example:
• Eating genetically engineered Bt corn may turn your intestinal flora into a sort of "living pesticide factory," essentially manufacturing Bt-toxin from within your digestive system on a continuing basis
• Beneficial gut bacteria are very sensitive to residual glyphosate (the active ingredient in Roundup). Due to mounting resistance, GE Roundup Ready crops are being drenched with increasing amounts of this toxic herbicide. Studies have already confirmed that glyphosate alters and destroys beneficial gut flora in animals, as evidenced by the increasing instances of lethal botulism in cattle
• Recent research also reveals that your gut bacteria are a key component of glyphosate’s mechanism of harm, as your gut microbes have the identical pathway used by glyphosate to kill weeds!

Your gut bacteria are also very sensitive to and can be harmed by:

Antibiotics, unless absolutely necessary (and when you do, make sure to reseed your gut with fermented foods and/or a probiotics supplement)	Conventionally-raised meats and other animal products, as CAFO animals are routinely fed low-dose antibiotics, plusgenetically engineered grains, which have also been implicated in the destruction of gut flora
Chlorinated and/or fluoridated water	Antibacterial soap

How to Reseed Your Gut Flora

Considering the fact that an estimated 80 percent of your immune system is located in your gut, reseeding your gut with healthy bacteria is important for the prevention of virtually ALL disease, both physical and mental. The first step is to clean up your diet and lifestyle by avoiding the items listed above. Then, to actively reseed your gut with beneficial bacteria, you’ll want to:

• Radically reduce your sugar intake. I’m being repetitive here, to drive home the point that you can take the best fermented foods and/or probiotic supplements, but if you fail to reduce your sugar intake you will sabotage your efforts to rebuild your gut flora. This would be similar to driving your car with one foot on the accelerator and one on the brake simultaneously. Simply not a good strategy at all. When you consume sugar at the level of the typical American you are virtually guaranteed to have a preponderance of pathogenic bacteria, yeast and fungi, no matter what supplements you are taking.
• Eat traditionally fermented, unpasteurized foods: Fermented foods are the best route to optimal digestive health, as long as you eat the traditionally made, unpasteurized versions. Some of the beneficial bacteria found in fermented foods are also excellent chelators of heavy metals and pesticides, which will also have a beneficial health effect by reducing your toxic load. Healthy choices include:
• Fermented vegetables
• Lassi (an Indian yoghurt drink, traditionally enjoyed before dinner)
• Fermented milk, such as kefir
• Natto (fermented soy)
Ideally, you want to eat a variety of fermented foods to maximize the variety of bacteria you’re consuming. Fermented vegetables, which are one of my new passions, are an excellent way to supply beneficial bacteria back into our gut. And, unlike some other fermented foods, they tend to be palatable, if not downright delicious, to most people.
As an added bonus, they can also be a great source of vitamin K2 if you ferment your own using the proper starter culture. We tested samples of high-quality fermented organic vegetables made with our specific starter culture, and a typical serving (about two to three ounces) contained not only 10 trillion beneficial bacteria, it also had 500 mcg of vitamin K2, which we now know is a vital co-nutrient to both vitamin D and calcium. Most high-quality probiotics supplements will only supply you with a fraction of the beneficial bacteria found in such homemade fermented veggies, so it’s your most economical route to optimal gut health as well.
• Take a high-quality probiotic supplement. Although I'm not a major proponent of taking many supplements (as I believe the majority of your nutrients need to come from food), probiotics are an exception if you don’t eat fermented foods on a regular basis.

Nurture Your Gut for Optimal Health and Mental Well-Being

Foods have an immense impact on your body and your brain, and eating whole foods as described in my nutrition plan is the best way to support your mental and physical health.

Mounting research indicates the bacterial colonies residing in your gut may in fact play key roles in the development of brain, behavioral and emotional problems—from depression to ADHD, autism and more serious mental illness like schizophrenia. Certainly, when you consider the fact that the gut-brain connection is recognized as a basic tenet of physiology and medicine, and that there's no shortage of evidence of gastrointestinal involvement in a variety of neurological diseases, it's easy to see how the balance of gut bacteria can play a significant role in your psychology and behavior.

With this in mind, it should also be crystal clear that nourishing your gut flora is extremely important, from cradle to grave, because in a very real sense you have two brains, one inside your skull and one in your gut, and each needs its own vital nourishment.

Cultured foods like raw milk yogurt and kefir, some cheeses, and fermented vegetables are good sources of natural, healthy bacteria. So my strong recommendation would be to make cultured or fermented foods a regular part of your diet; this can be your primary strategy to optimize your body's good bacteria.

If you do not eat fermented foods on a regular basis, taking a high-quality probiotic supplement is definitely recommended. A probiotic supplement can be incredibly useful to help maintain a well-functioning digestive system when you stray from your healthy diet and consume excess grains or sugar, or if you have to take antibiotics.

Related articles

• Cure depression with yoghurt made from raw milk
• Are Probiotics the New Prozac?
• Women Who Ate This 'Unhealthy' Food Showed Improved Brain Function
• Changing gut bacteria through diet affects brain function