Gut Microbiome & Mood Disorders

• The gut microbiome contains trillions of bacteria, viruses, and fungi and weighs around 3 pounds
• A diverse gut microbiome with more friendly than harmful bacteria contributes to overall health
• The human body has a symbiotic relationship with gut microbes, where microbes receive a home and provide nutrients, vitamins, fiber breakdown, decreased inflammation, and increased immunity

Microbiome and Mood Disorders

• "Bad microbes" can cause anxiety
• The guts of people with anxiety and depression have less diverse microbiomes compared to those without
• Transferring feces from a non-depressed person boosted the mood of a depressed person, highlighting the importance of a healthy gut microbiome for mood disorders

Repopulating the Gut Microbiome

• Reducing sugar, processed foods, and red meat can help repopulate the gut microbiome
• Increasing foods with probiotics and prebiotics is important
• Diet is an effective method

Lactobacillus

• Lactobacillus is a beneficial bacteria strain that helps with IBS, intestinal inflammation, sinus issues, allergies, candida, yeast infections, UTIs, boosting the immune system, and mood disorders like anxiety and depression

Probiotics vs Prebiotics

• Probiotics are live bacteria strains beneficial for the gut and found in kimchi, yogurt, fermented foods, and kombucha
• Prebiotics are special plant fibers that help healthy bacteria grow, found in chickpeas, oats, bananas, asparagus, onions, whole grains, and nuts

Skin Nutrients: Vitamin A

• Vitamin A comes from retinoids (animal-sourced, including retinol) and carotenoids (plant-sourced, including beta-carotene, converted to vitamin A by the body)
• Vitamin A derivatives are effective in acne treatment
• Retinoids unclog pores, stimulate collagen production, and improve collagen density, with Tretinoin and retinol being popular examples
• Vitamin A helps reduce sebum production
• Retinol is found in oily fish, liver, cheese, and butter; Cod Liver Oil provides 453% of the Daily Value (DV)
• Carotenoids are plant-based; sweet potatoes (213% DV), carrots (142% DV), and spinach (105% DV) are sources

Skin Nutrients: Omega-3s

• Omega-3 fatty acids are not naturally produced and must be obtained from diet
• DHA and EPA are important omega-3s, with DHA benefiting the brain and EPA reducing inflammation
• Omega-3s boost mood, beat anxiety and depression, and may improve mood disorders like postpartum depression
• They regulate the skin's oil production, decrease heart disease and menstrual cramps, preserve collagen, and reduce inflammation
• Omega-3 deficiency may cause eczema, hair loss, and dehydration

Skin Nutrients: B-Vitamins

• B-vitamins support mental health; low B12 levels are linked to increased anxiety and depression
• High doses of vitamin B6 reduce stress, anxiety, and depression
• B-vitamins help the body release energy and support the nervous system
• Vitamin B6 helps with nearly 200 chemical reactions in the body, maintaining a healthy nervous and immune system
• Vitamin B6 is needed to produce serotonin and can ease premenstrual syndrome symptoms

Skin Nutrients: Collagen

• Collagen supports gut health and addresses leaky gut syndrome
• Collagen promotes hair, skin, and nail growth
• Collagen addresses cellulite
• Collagen is anti-aging
• Collagen accounts for roughly 30% of the body's protein

Skin Nutrients: Dandelion Root

• Dandelion root helps with liver detoxification
• Dandelion root is high in antioxidants, such as beta-carotene and polyphenols
• Dandelion extract prevented liver damage from alcohol toxicity in a Korean study
• Dandelion root promotes gut health, digestion, bowel movements, and fights constipation

Skin Nutrients: Fennel Tea

• Fennel seed aids digestion, relaxes gastrointestinal muscles, and reduces gas, bloating, and stomach cramps
• It helps reduce painful periods by preventing uterine contractions
• It has antispasmodic and gas-relieving effects for irritable bowel syndrome (IBS); it can improve IBS symptoms when combined with curcumin
• Fennel oil helps manage painful periods, premenstrual syndrome (PMS), lack of periods, menopause, lactation, and polycystic ovarian syndrome (PCOS)

Skin Nutrients: Tremella Mushroom

• Tremella Mushroom, also known as "Snow Fungus", has been used in Chinese medicine for years
• Tremella supports liver function, reduces inflammation, and promotes liver detoxification
• It increases type 1 collagen production

Skin Foods: Miso Soup Benefits

• Contains probiotics promoting digestion and gut health
• Fermentation improves digestion, reduces gas, bloating, constipation, and diarrhea
• Improves mental health due to soybeans containing acetylcholine (aids memory) and vitamin B (eases stress)
• High in vitamins/nutrients such as protein, B12, B2, E, K, choline, linoleic acid, lecithin, and dietary fiber

Skin Foods: Pomegranate

• Represents fertility/prosperity
• Rich in polyphenols that are powerful antioxidants
• Contains antibacterial, antiviral, and anti-inflammatory properties for treatment of skin problems
• Helps fight free radical damage to lighten dark spots

Skin Foods: Blueberries

• Contain the highest amount of antioxidants

Skin Foods: Black Beans

• Loaded with prebiotic fiber, which is food for gut bacteria

Skin Foods: Chicken Feet

• 70.90% of the protein is composed of collagen

Skin Foods: Bone Broth

• Contains collagen, gelatin, glycine, and glutamine to soothe gut inflammation and strengthen the gut barrier
• Helps the skins elasticity for a more youthful look
• Helps reduce fine lines, wrinkles, and cellulite

Skin Foods: Sardines

• Rich in omega 3 fatty acids to help burn fat, preserve collagen, and decrease hormones that cause excess sebum
• Provides 554% of the DV for vitamin B12 and is high in protein (19g/can)
• Omega 3 helps boosts mood beat anxiety and depression

The Happy Skin Solution: Hormones and Acne

• Excess insulin increases androgens, leading to more sebum and acne
• Fruit is an exception as it's rich in phytonutrients and fiber
• Implement a smart plate by promoting a slower release of glucose, creating less sebum
• Drinking milk causes the liver to create a hormone called Insulin-growth factor 1, IGF-1, giving the cells the message it's time for the growth process thus leading to correlated severity of acne

The Happy Skin Solution: Fats

• Saturated fats increase Insulin-growth factor 1, IGF-1, production, aggregating acne
• Monounsaturated fats like olive oil, avocados, olives, nuts, and seeds are beneficial for hormone health with anti-inflammatory action
• Oily fish, chia seeds, flaxseeds, nuts, seeds, and vegetable oils contain polyunsaturated fats that HAVE to be obtained DIET

The Happy Skin Solution: Liver Detox

• The liver is a gatekeeper that is responsible for approvinal of everything we injest and if your diet is high in toxins it's natural detoxification process is ruined
• Foods that help include protein, crucifers, berries, garlic, grapes and beetroot

Focus on the Gut

• People with acne are more likely to have low stomach acid, bacterial overgrowth, or a microbiome disruption
• Emotional states can lead to leaky gut, inflammation, and acne
• Conditions show up as blisters, celiec disease, chrons disease, and psoriasis

Bacterial Overgrowth:

• SIBO is small intestine bacterial overgrowth
• People with rosacea are 13x more likely to have SIBO with it being behind 78% of IBS cases
• The bacteria supports nutrients including B12 and our immune system reacts with 70% located in our gut

Maintaining the Gut: Prebiotics, Probiotics, and Food Sentivities

• Gut lining is a strainer but when the holes become too large bacteria can enter the blood stream, better known as leaky gut syndrome
• gluten, diary, eggs, yeast, and soy, are common food groups that lead to sensitively
• Prebiotics is a types of fiber that helps bacertia grow suchas chickpeas, oats, green bananas, garlic, onions and asparagus, with probiotics being: Kefir, Sauerkraut, Yogurt Kimchi, Miso and Beet Kavasse

The Good Gut

• 2 Stanford University Researchers state that our mood, weight and long term health, are all affeected by our gut
• Hadza (African Civilization) are the closest living modern-day civilization which translates to diverse guds
• Microbes are like a dial that controls our immmune response and they studied the severity of an autoimmune attach can be dictated byt the types of bacteria in the gy
• Antibiotics are harmful for the gut and immune cells line our intestinal wall to guatd agaisnt bad bacteria