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Today’s Health Upgrade
The gut-brain connection
Trouble in the sheets
The unsuspecting sleep aid
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On Our Radar
To Improve Your Brain, Target Your Gut
Many scientists call the gut your body’s “second brain.” But can targeting bacteria in your stomach improve the chemical reactions in your brain?
A recent study found that probiotics might help improve symptoms of depression and anxiety.
Scientists reviewed 42 studies across the United States, Asia, and Europe. They compared the probiotics Lactobacillus, Bifidobacterium, and Bacillus species to traditional treatments such as selective serotonin reuptake inhibitors (SSRIs), serotonin-norepinephrine reuptake inhibitors, tricyclic antidepressants, and ketamine.
This isn’t the first time researchers have analyzed the relationship between probiotics, depression, and anxiety — but this was the most thorough review to date.
The meta-analysis found that probiotics were associated with a modest reduction in depression symptoms but not a cure or solution for major depressive disorder.
Participants who took probiotics reported some improvement in mood and overall mental well-being. And while the probiotics were more effective than the placebo, they weren’t more effective than all prescription medications. However, the research suggests the best outcome might be a combination of SSRIs and probiotics.
The study highlighted the potential role of the gut-brain axis in mental health, suggesting that probiotics may help regulate mood by influencing healthy gut bacteria and reducing inflammation, which has been linked to depression. Or, it could be that probiotic strains improve the production of neurotransmitters like serotonin, which play a key role in mood regulation.
More research is needed to understand the relationship between the microbiome and mental health. At this time, the findings suggest that probiotics could serve as a complementary treatment rather than a replacement for antidepressants, particularly for individuals looking to enhance their mental health through dietary and lifestyle changes.
Health
Maybe You Should Go For A Run
Erectile dysfunction affects more than 30 million men in the United States and hundreds of millions worldwide. While there are many causes, research suggests being overweight or struggling with obesity can increase your risk of erectile dysfunction by 30 to 90 percent.
If inactivity is a potential root cause — could activity be the solution?
A recent study found that aerobic exercise can significantly improve erectile dysfunction and — in some cases — completely reverse the condition.
And it appears that the more you struggle between the sheets, the more cardio can help. Using a rating scale to measure change, participants saw improvements of 2.3 (mild), 3.3 (moderate), and 4.9 (severe) points for different cases of dysfunction.
Exercise's sexual health benefits aren’t limited to men. Research on more than 6,000 men and women found a direct relationship between exercise and sexual functioning. It’s likely because aerobic exercise improves blood flow and reduces blood pressure and inflammation, which are associated with better sexual health.
How much can it help? A previous review found that physical activity leads to improvements similar to or greater than prescription medications.
Recovery
Struggle With Sleep? Go Fish
There are no shortages of sleep solutions, but the one you least expect could offer the help you need.
Research suggests that people who eat fish or take a fish oil supplement experience improved sleep quality.
Scientists reviewed data from 19 studies, focusing on DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), on sleep duration, sleep onset latency (the time it takes to fall asleep), sleep efficiency, and the number of nighttime awakenings. The researchers found that approximately 75 percent of all studies found a positive relationship between fish oil and sleep improvements.
Participants who took omega-3s spent a higher percentage of their time in bed asleep, had more uninterrupted sleep, fell asleep faster, had more dreams, and increased total sleep time.
And it might not just be adults who benefit from fish oil. While many parents use melatonin, there are many unknowns with long-term use and potential dependency risks. A study found that children who took 600 mg of omega-3 DHA supplements each day for 16 weeks slept nearly an hour longer each night and had fewer walking episodes.
The scientists believe that it’s not necessarily the fish oil but how it interacts with other mechanisms that improve (or hurt) sleep. Fish oil might help by decreasing inflammation and increasing melatonin, both of which are associated with better sleep quality.
Despite what you might see online, you don’t need to take mega-doses of fish oil. In one study, participants saw benefits from 575 mg of DHA and 285 mg of EPA. Here’s our go-to fish oil supplement. (Remember to use the code “PUMPCLUB” for 20% OFF your order.).
If you eat fish, there’s no need for additional supplementation; mega-dosing fish oil does not appear to have benefits. But if you don’t eat much fish, a little bit of fish oil supplementation might help upgrade your rest.
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
