肠道健康指的是整个消化系统的细菌，也叫肠道微生物群，一个由300到500种细菌组成的复杂系统，是你身体所有细胞的10倍。肠道微生物群帮助你从所吃的食物中获得所需的营养，不仅与消化系统的健康有关，还与你全身的健康有关，包括你的心理健康。肠道健康也与焦虑和抑郁有关。
It's normal to feel some anxiety some of the time, such as when you're giving a presentation or getting ready for a test, per the National Institute of Mental Health. However, feelings of anxiety begin to interfere with daily life for people with an anxiety disorder. Anxiety can affect every aspect of a person's life, from work to school to house chores. There are several different types of anxiety disorders, from panic disorder to post-traumatic stress disorder. If you have an anxiety disorder, you may experience anxiety or panic attacks.
根据美国国家心理健康研究所的说法，有时感到一些焦虑是正常的，比如在做演讲或准备考试时。然而，焦虑症患者的焦虑情绪已经开始干扰日常生活。焦虑会影响一个人生活的方方面面，从工作到学校再到家务。焦虑症有几种不同的类型，从恐慌症到创伤后应激障碍。如果你有焦虑症，你可能会经历焦虑或恐慌发作。
Depression is a mood disorder that can also affect everything in your life and impede your daily life. There are several types of depression disorders, from bipolar disorder to postpartum depression to psychotic depression. Symptoms of depression are vast and include feeling empty and persistently sad to feeling worthless, and having trouble sleeping (via the National Institute of Mental Health).
抑郁是一种情绪紊乱，它也会影响你生活中的一切，阻碍你的日常生活。抑郁症有好几种类型，从双相情感障碍到产后抑郁症再到精神病性抑郁症。抑郁症的症状非常广泛，包括感觉空虚、持续悲伤、觉得自己一文不值，以及睡眠困难。
In his YouTube video, Dr. Eric Berg, DC, points out that anxiety and depression are linked to your gut health, pointing out that 90% of your serotonin is made in your gut, and antidepressants called SSRIs (selective serotonin reuptake inhibitors) affect serotonin. According to the Hormone Health Network, serotonin is a hormone that regulates your mood and happiness, and it affects your entire body. Low serotonin can lead to depression and anxiety.
Eric Berg博士在他的YouTube视频中指出，焦虑和抑郁与肠道健康有关，他指出90% 的血清素是由肠道产生的，抗抑郁药物 SSRIs (选择性血清素再吸收抑制剂)会影响血清素。根据荷尔蒙健康网络的介绍，血清素是一种调节情绪和幸福感的激素，它影响你的整个身体。低血清素会导致抑郁和焦虑。
Dr. Berg says SSRIs and other antidepressants can inhibit healthy bacteria growth, alter microbes, and increase inflammation. Your gut also makes dopamine, GABA, and B vitamins, and there's a link between mood disorders and low B vitamins. In addition, your gut has the second largest number of nerves, with your brain having the most. So everything that happens in your gut affects what goes on in your brain.
Eric Berg博士说，SSRIs和其他抗抑郁药可以抑制健康的细菌生长，改变微生物，增加炎症。肠道也会产生多巴胺、GABA和B族维生素，情绪失调和 b 族维生素含量低之间存在联系。此外，肠道拥有仅次于大脑的神经拥有量。所以在肠道里发生的一切，也会影响你的大脑。
Dr. Berg recommends improving your gut health by taking a probiotic, eating fermented vegetables, and practicing fasting. Fermented vegetables include pickles, kimchi, sauerkraut, carrots, beets, and many more. Kefir (a fermented dairy product) and yogurt can also help improve gut health. Try adding these foods and a good probiotic supplement to your diet and see how it affects your anxiety and depression.
Eric Berg博士建议通过服用益生菌、食用发酵蔬菜和练习禁食来改善肠道健康。发酵蔬菜包括腌菜、韩国泡菜、酸菜、酱胡萝卜、甜菜等。开菲尔(一种发酵乳制品)和酸奶也有助于改善肠道健康。试着在你的饮食中添加这些食物和益生菌补充剂，看看它如何影响你的焦虑和抑郁。
