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Microbiome And Diet Could Mitigate PTSD Symptoms
Summary: Researchers explored the potential link between the Mediterranean diet, the gut microbiome, and PTSD symptoms. Their study, involving 191 participants, revealed that those following a Mediterranean diet exhibited fewer PTSD symptoms.
A notable discovery was the presence of Eubacterium eligens, a bacteria positively associated with key components of the Mediterranean diet, which showed consistent negative correlation with PTSD symptoms.
Key Facts:
Source: Brigham and Women's Hospital
The human gut microbiome has a significant impact on our health. Research has shown that it can influence the development and response of emotions, but the relationship between posttraumatic stress disorder (PTSD) and the gut microbiome has been unexplored. PTSD is a fear-based mental health disorder that develops in some individuals who experience a disturbing and horrifying situation involving severe injury, actual or threat of death, or violence.
A new study by investigators from Brigham and Women's Hospital, a founding member of the Mass General Brigham healthcare system, and Harvard T.H. Chan School of Public Health systematically investigated the relationship between PTSD, diet, and the gut microbiome. Their study found that participants who adhered to a Mediterranean diet experienced decreased PTSD symptoms.
Their results are published in Nature Mental Health.
"There is a very intriguing relationship between the human gut microbiome and the brain," said co-corresponding author Yang-Yu Liu, PhD, of the Channing Division of Network Medicine within the Department of Medicine at Brigham and Women's Hospital.
"Through our study, we examined how factors, like diet, are associated with PTSD symptoms. While further research is needed, we are closer to being able to provide dietary recommendations for PTSD prevention or amelioration."
The burden of PTSD often extends beyond the individual; family members, the healthcare industry and society are also affected by the mental health disorder. In addition, individuals with PTSD have an increased risk of developing chronic diseases such as coronary heart disease, stroke, diabetes, autoimmune diseases and premature death. Understanding the role of diet and the microbiome could improve recommendations and outcomes for patients with PTSD.
"Examining the gut-brain axis can provide insights on the interdependence of mental and physical health," said co-corresponding author Karestan Koenen, PhD, of the Department of Epidemiology at Harvard T.H Chan School of Public Health. "Our findings suggest the PTSD and human gut microbiome relationship is a promising area of research that may lead to recommendations for alleviating the down-stream negative health consequences of PTSD."
The team collected data from 191 participants in sub-studies of the Nurses' Health Study-II (NHS-II), which included the Mind-Body Study (MBS) and the PTSD Substudy. Participants were assigned to three groups: probable PTSD, exposed to trauma but no PTSD, and no trauma exposure.
All the participants submitted two sets of four stool samples, once at the beginning of the study and again six months later. The samples were collected to provide microbial DNA information and to confirm that the participant's gut microbiome was stable over six months.
The team evaluated the associations between overall microbiome structure and host factors, including PTSD symptoms, age, body mass index (BMI) and dietary information. From this evaluation, the researchers found several host factors (BMI, depression, and antidepressants) associated with the microbiome structure.
Next, the researchers assessed the relationship between the available dietary information and PTSD symptoms. The team found that participants who adhered to a Mediterranean diet experienced fewer PTSD symptoms. In particular, they found that the consumption of red and processed meats was positively associated with PTSD symptoms, while the consumption of plant-based foods was negatively associated with PTSD symptoms.
Lastly, the team employed the generalized microbe–phenotype triangulation (GMPT) method to examine the link between PTSD symptoms and the gut microbiome signatures, aiming to identify putative PTSD protective species. They identified Eubacterium eligens as the top PTSD putative protective species.
To test the consistency of this signature over time, the team found that the inverse association of E. Eligens abundance with PTSD symptoms was highly consistent across all four time points.
They further demonstrated that E. Eligens was positively associated with the enriched components of the Mediterranean diet (such as vegetables, fruits, and fish) and that E. Eligens was negatively associated with red/processed meat, which people following a Mediterranean diet limit or avoid.
The team notes limitations to their study, including using a short screening scale for PTSD (instead of a formal clinical diagnosis of PTSD). However, the results offer insights for future studies examining other mental health disorders and dietary interventions to improve recommendations to alleviate or prevent symptoms.
"It's exciting that our results imply that the Mediterranean diet may provide potential relief to individuals experiencing PTSD symptoms," said Liu. "We are eager to learn more about the relationship between PTSD, diet, and the gut microbiome. In a future study, we will attempt to validate the efficacy of probiotics as a method to prevent PTSD."
Disclosures: The authors declare no competing interests.
Funding: This work was supported by the National Institutes of Health (R01AI141529, R01HD093761, RF1AG067744, UH3OD023268, U19AI095219, and U01HL089856, R01MH101269), the Harvard T.H. Chan School of Public Health Dean's Fund for Scientific Advancement Incubation Award, the Biology of Trauma Initiative (BTI) of Broad Institute, the Traumatic Brain Injury and Psychological Health Research Program (Focused Program Award) under Award No. (w81XWH-22-S-TBIPH2) endorsed by the Office of the Assistant Secretary of Defense for Health Affairs in the Department of Defense.
Author: Angela ChristoforosSource: Brigham and Women's HospitalContact: Angela Christoforos – Brigham and Women's HospitalImage: The image is credited to Neuroscience News
Original Research: Closed access."Association of probable post-traumatic stress disorder with dietary pattern and gut microbiome in a cohort of women" by Ke, S. et al. Nature Mental Health
Abstract
Association of probable post-traumatic stress disorder with dietary pattern and gut microbiome in a cohort of women
Post-traumatic stress disorder (PTSD) is a psychiatric condition that may occur in people who have experienced or witnessed traumatic events. The microbiota–gut–brain axis has been suggested to play an important role in mental health.
Here we analysed information on trauma exposure and PTSD symptoms with gut microbiome data and dietary information of 191 individuals enrolled in a substudy of an ongoing longitudinal cohort of women.
We demonstrated that higher PTSD symptom levels were associated with less adherence to the Mediterranean diet pattern, and this association was also linked to specific PTSD putative protective species such as Eubacterium eligens.
Moreover, the microbial pathways involved in the biosynthesis of pantothenate and coenzyme A were identified as PTSD putative protective, and these pathways were mainly contributed by PTSD putative protective species such as Akkermansia muciniphila.
These findings have the potential to inform dietary- or microbiome-based interventions for PTSD prevention or amelioration.
Here's Who's Most At Risk For The 'New' Type Of Heart Disease Researchers Have Just Identified
Medicine doctor holding red heart shape in hand
Your body is more than a machine—it's who you are. However, your different parts and systems work together like a machine to keep you running.
If the heart isn't functioning as it should, it puts the kidneys at risk for disease. Healthcare providers have known this for years. Now, a new condition may better inform treatment for patients with multiple risk factors for both heart and kidney disease.
Earlier this month, the American Heart Association (AHA) identified the disease in an advisory. It's called cardiovascular-kidney-metabolic syndrome, or CKM.
It's a mouthful, but the AHA "suggests redefining CVD risk, prevention and management."
The introduction of CKM occurs when obesity rates continue to rise. According to CDC data, obesity prevalence in the U.S. Surged from 30.5% to 41.9& from 199-2000 to 2017-March 2020. More than 68 million U.S. Adults are living with at least two chronic health conditions, the CDC also notes.
"Rates of metabolic diseases such as obesity and diabetes are rising, especially in young adults," says Dr. Ashish Sarraju, MD, a preventative cardiologist at Cleveland Clinic. "There are significant health consequences with this, including kidney disease, heart disease and mortality.
The goal can't be understated: To save the lives of people at a higher risk of death from heart or kidney disease.
"The thought is that we needed to get together and start earlier on in the spectrum rather than treating the full-blown disease, which is costly and impacts a person's quality of life and survival," says Dr. William Lawson, MD, the director of preventive cardiology at the Stony Brook Heart Institute.
Knowing your risk can empower you to start conversations with your healthcare team. Here's what doctors want you to know about cardiovascular-kidney-metabolic syndrome or CKM. Related: Here's What Happens to Your Body if You Run Every Day
What Is Cardiovascular-Kidney-Metabolic Syndrome?The name is a long one, isn't it? However, in lay terms, Dr. Sarraju says it helps doctors and patients take a more holistic look at a person's health. "It is a way to synthesize our understanding of how several factors, such as excess adiposity (obesity), high blood pressure, glucose control, kidney disease and heart disease, all interact with each other," Dr. Sarraju says.
The term may be new, but the important idea behind it is not, according to one doctor who was on the AHA Presidential Advisory on CKM.
"It is important to recognize that these health conditions are not isolated," explains Dr. Ian J. Neeland, MD, the director of cardiovascular prevention and co-director of the Center for Integrated and Novel Approaches in Vascular-Metabolic Disease for University Hospitals Harrington Heart & Vascular Institute. "They are interconnected and cause adverse health conditions that substantially increase the risk for heart disease over time."
Who Is Most at Risk for Developing CKM?It's unclear just how many people are at risk for developing CKM. Everyone is at least in stage 0, which means, at minimum, patients and providers should have conversations about reducing risk factors for the disease. "Given the burden of obesity in our country, probably 50% or more are at least stage 1," Dr. Neeland says.
Another expert agrees the number is likely high—and rising. "It's in the tens of millions currently and will only increase with time given our current lifestyles," says Dr. Jonathan Fialkow, MD, the chief of cardiology and deputy director of Miami Cardiac & Vascular Institute, part of Baptist Health South Florida.
Dr. Fialkow says people most at risk for developing CKM are those with obesity and elevated:
Blood pressure
Blood sugar
Triglycerides
Related: This Simple Food Swap Can Help You Lose Weight Over 50
Stages of CKMThe AHA identified five stages (0-4) of CKM. Dr. Neeland says these stages are:
Stage 0: No risk factors. Doctor-patient teams will focus on prevention. Entirely prevention-focused
Stage 1: Excess body fat and/or an unhealthy distribution of body fat, such as abdominal obesity and/or impaired glucose tolerance or pre-diabetes, including gestational diabetes in pregnant women.
Stage 2: Metabolic risk factors, including people with type 2 diabetes, high blood pressure, high triglycerides and kidney disease.
Stage 3: Early cardiovascular disease without symptoms, or subclinical CVD, in people with metabolic risk factors, kidney disease or people at high predicted risk for cardiovascular disease.
Stage 4: Symptomatic cardiovascular disease in people with excess body fat, metabolic risk factors or kidney disease.
Related: The One Thing You Should Never, Ever Do if You Have High Blood Pressure, According to a Cardiologist
How To Reduce Your Risk of CKM"Prevention pays off," says Dr. Lawson, noting that discussing risk factors and treatments—including prevention as the best one—is a significant goal of the AHA's decision to introduce CKM. Dr. Lawson says that consuming a Mediterranean diet that goes heavy on fruits and vegetables and light on saturated fats can reduce cardiovascular risk factors. Exercise is also important: The AHA recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week.
A tip? Don't feel like you have to jog in the morning because your pal does or splurge on a Peloton because your colleague still swears by it. "Swimming is good for people with orthopedic issues," Dr. Lawson says. He adds resistance training can also help improve bone health and strength.
More usual suspects make the list of expert recommendations for reducing CKM risk. Dr. Sarraju suggests following a heart-healthy lifestyle that includes "Adequate sleep, weight loss and smoking cessation."
"Seek help if needed to reduce excess adiposity and abdominal obesity," Dr. Sarraju says.
Communication between doctors and patients is a critical piece of the puzzle.
"Talk to your doctor about the syndrome, appropriate screening for the components of the syndrome and targeted interventions, like lifestyle or pharmacologic, to reduce the risk factor burden and progression to CKM disease," Dr. Neeland says.
In fact, Dr. Fialkow hopes that an increase in communication is one positive side effect of CKM.
"It may also result in more aggressive control for patients who have cardiac and kidney disease, as well as better coordination of care amongst caregivers," Dr. Fialkow says.
Next up: The #1 Sign Someone Is 'Aging Well,' According to a Geriatrician
SourcesDr. Ashish Sarraju, MD, a preventative cardiologist at Cleveland Clinic
Dr. William Lawson, MD, the director of preventive cardiology at the Stony Brook Heart Institute
Dr. Ian J. Neeland, MD, the director of cardiovascular prevention and co-director of the Center for Integrated and Novel Approaches in Vascular-Metabolic Disease for University Hospitals Harrington Heart & Vascular Institute. He was on the AHA Presidential Advisory on CKM.
Dr. Jonathan Fialkow, MD, the chief of cardiology and deputy director of Miami Cardiac & Vascular Institute, part of Baptist Health South Florida.
25 Low-Carb Foods To Add To Your Diet
Low-carb eating patterns have been linked to some major health benefits, such as improving blood sugar and triglyceride levels and promoting weight loss.
Though there are many types of low-carb diets, some of which are more restrictive than others, all low-carb eating plans involve reducing the consumption of high-carb foods, such as grains and starchy vegetables, while prioritizing foods low in carbs, such as non-starchy vegetables and protein sources like fish.
If you're following a low-carb diet or are interested in transitioning to a lower-carb way of eating, it's important to know which foods to focus on.
Here are 25 nutritious, low-carb foods and helpful tips for people following low-carb eating patterns.
A smart way to stay healthy and keep your digestive system moving when following low-carb diets is to prioritize fiber-rich, low-carb foods. Artichokes are packed with fiber, providing 6.84 grams per cooked medium artichoke. The same serving contains just 14.4 grams of carbs, making it a good choice for people on low-carb diets. In addition to fiber, artichokes are high in vitamin C, folate, and several other nutrients essential to overall health. Avocados are low-carb, high-fiber fruits that are a staple in low-carb eating patterns, like the keto diet. A half of an avocado provides 6.75 grams of fiber and just 8.5 grams of carbs. They're also packed with vitamins and minerals, such as folate, potassium, magnesium, and vitamins C and vitamin E. What's more, avocados are a good source of antioxidant compounds, such as carotenoids, which can help protect cells from oxidative damage. Rich in protein and healthy fats and low in carbs, eggs are a go-to when eating low-carb. One large egg contains 6.3 grams of protein, 5.3 grams of fat, and less than one gram of carbs. Eggs are rich in vitamin A, B12, selenium, and many other nutrients. In fact, egg yolks, which are the most nutrient-dense part of eggs, contain every vitamin except vitamin C. Eggs can be mixed with low-carb vegetables and cheese to make a high-protein, low-carb, filling breakfast. Asparagus is another low-carb vegetable that has an impressive nutrition profile. A one-cup serving of cooked asparagus contains just 7.4 grams of carbs, yet provides 15% and 67% of the Daily Value (DV) for vitamin C and folate, respectively. It's also a good source of powerful antioxidants, such as glutathione, and quercetin, which can help boost your body's natural antioxidant defenses. If you're looking for a low-carb-friendly vegetable that's beneficial for your skin, immune system, and more, look no further than peppers. Not only are peppers low in carbs, but they're one of the best sources of vitamin C, a nutrient that plays essential roles in immune function and collagen synthesis, that you can eat. One large sweet red pepper contains just 5.5 grams of carbs but covers over 130% of the DV for vitamin C. When following a high-fat, low-carb diet, such as the keto diet, choosing foods that are concentrated in healthy fats yet low in carbs is essential. Fish, especially fatty fish like salmon, sardines, and trout, are high in fatty acids, such as omega-3 fats; docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which play important roles in health, including regulating inflammation. All fresh seafood is low in carbs and high in protein, making fish and shellfish an excellent choice for those on low-carb diets. Cauliflower is commonly used as a low-carb replacement for grains and grain products. For example, cauliflower can be chopped finely and used as a substitute for white rice in dishes like stir-fries. One cup of cooked cauliflower contains just 5.1 grams of carbs and 28.6 calories yet is high in nutrients like folate and vitamin K. Though Brussels sprouts aren't the most popular vegetable, they're highly nutritious, low in carbs, and delicious when cooked in the right way. Brussels sprouts can fit into most any low-carb diet as they're naturally low in carbs and high in fiber, providing six grams of fiber and just 14.4 grams of carbs per cooked cup. Not only are Brussels sprouts low in carbs, but they're high in beneficial compounds, such as carotenoids and sulfur-containing substances called glucosinolates, which have powerful antioxidant activity and may help protect your cells against oxidative damage. If you haven't enjoyed Brussels sprouts in the past, try them roasted with a bit of olive oil, salt, and pepper, or try them raw and thinly shaved in a salad. Coconut is a high-fiber, low-carb ingredient that's commonly used in low-carb recipes. Coconut flour and coconut flakes can be used to make low-carb baked goods and can be added to other recipes to increase the fiber and fat content. A 1-ounce serving of unsweetened dried coconut meat provides 6.69 grams of carbs, 4.62 grams of fiber, and 18.3 grams of fat. This is why coconut is a favorite of people following the very low-carb keto diet. Just make sure you're purchasing unsweetened coconut products, as sweetened coconut flakes can be very high in carbs. Adding mushrooms to your diet can help support your intake of critical nutrients such as fiber, potassium, and selenium, a mineral that's needed to create special types of proteins called selenoproteins, which help protect cells from oxidative damage and are necessary for the production of thyroid hormones. Mushrooms are low in carbs and high in fiber, with a one-cup serving of cooked white button mushrooms providing 3.43 grams of fiber and just 8.25 grams of carbs. Collard greens are amongst the most nutritious greens you can add to your diet. Collard greens are low in carbs, yet high in fiber, calcium, vitamin K, and several other vitamins and minerals. One cup of cooked collard greens provides 5.59 grams of fiber, which covers nearly 20% of the DV, and just 7.5 grams of carbs. Try adding chopped collard greens to soups and stews or sautéing collard greens with olive oil for a healthy side dish. Raspberries are amongst the lowest-carb fruits you can eat. They also happen to be high in fiber and other important nutrients, like vitamin C, manganese, and vitamin K, plus a variety of powerful antioxidant plant compounds, like anthocyanins and ellagitannins. A 1-cup serving of raspberries provides a whopping 9.75 grams of fiber, which covers nearly 35% of the DV for fiber intake, which is currently set at 28 grams, and just 17.8 grams of carbs, which is relatively low for fruit. Though small in size, chia seeds pack a serious punch when it comes to nutrition. Not only are these tiny seeds high in fiber, calcium, iron, and magnesium, but they can safely be added to low-carb diets, as they contain just 11.9 grams of carbs per ounce. Many people on low-carb diets struggle to meet their daily fiber needs, which can increase the risk of side effects like constipation. Adding high-fiber foods, like chia seeds, to low-carb diets can help promote digestive health and ensure you're providing your body with enough fiber to stay healthy. Poultry products, like chicken, turkey, and duck, are a staple in low-carb diets as they're carb-free, so long as they're not marinated or breaded in carb-containing products. Adding protein-rich foods, like chicken and turkey, into your diet can help improve feelings of fullness after meals, which can support healthy weight loss. Protein intake is also essential for muscle maintenance, immune function, and many other critical processes in the body. Nuts and seeds vary in their carb content, making some nuts a better choice for people on low-carb diets than others. Pecans are lower in carbs than most other nuts, containing just 3.94 grams of carbs per ounce. Pecans are an excellent choice for a low-carb snack, as they're rich in fiber and vitamins and minerals like thiamine, magnesium, phosphorus, and zinc. They're also high in healthy fats, which is a plus for people following low-carb, high-fat dietary plans, like keto. Like pecans, macadamia nuts are low in carbs, yet high in other nutrients important for overall health, like manganese, thiamine, and copper. Macadamia nuts provide 3.91 grams of carbs per ounce, which is similar to pecans. Macadamia nuts can be enjoyed as a low-carb snack and, when chopped in a food processor, can be used as a low-carb breading to coat protein sources like fish and chicken. Red meat and organ meats, like liver, can be enjoyed on low-carb diets. These meat products are very low in carbs, yet high in protein and essential nutrients like B12 and iron, which are both important for healthy red blood cell production. A 3-ounce serving of steak contains zero grams of carbs and 23.8 grams of protein, making it a filling choice for people on low-carb diets. If you're following a low-carb diet, high-carb baked goods, like bread and cake, are off-limits. However, you can make low-carb-friendly baked goods using low-carb flour replacements, like almond flour. Almond flour contains just 5.99 grams of carbs, which is significantly lower than the 23.85 grams of carbs found in the same serving of all-purpose flour. Try combining almond flour with other low-carb ingredients like eggs and monk fruit to make low-carb baked goods. Turnips can be steamed and mashed to make a delicious, low-carb dish that's a perfect substitute for mashed potatoes. A 1-cup serving of mashed turnips contains 11.6 grams of carbs, which is 25.4 grams less than what's found in the same serving size of homemade mashed potatoes. In addition to being low in carbs, turnips are high in vitamin C and potassium. Cacao nibs are small pieces of crushed cacao beans that have a rich, chocolatey flavor. Unlike most chocolate products, cacao nibs are low in carbs, containing 14 grams per ounce. This is because cacao nibs are unsweetened. Cacao nibs are also highly nutritious and loaded with antioxidants like the flavonoids catechin and epicatechin, which have powerful antioxidant properties. Try adding cacao nibs to low-carb desserts, like monk fruit-sweetened chocolate avocado pudding. Cheeses, like cheddar cheese and goat cheese, are very low in carbs, yet high in protein, healthy fats, and nutrients like calcium. Cheese can be added to dishes to boost their protein and fat content, which is important for people following low-carb diets like the keto diet. A 1-ounce serving of cheddar cheese provides 6.78 grams of protein, 9.46 grams of fat, and less than 1 gram of carbs. Olives are salty, low in carbs, and high in healthy fats and fiber, making them a nutritious snacking choice for people following low-carb diets. A ¼ cup serving of olives contains 1.29 grams of carbs, so olives can be used to add flavor to salads, fish and meat dishes, snack boards, and other low-carb recipes without impacting their carb load. For people following high-fat, low-carb diets, like the keto diet, regularly consuming healthy fat sources is key to reaching and maintaining ketosis. Oils, like coconut oil and olive oil, are carb-free, which is why they're commonly used by keto dieters. Choosing healthy sources of fat, like antioxidant-rich olive oil, can also help promote heart health. Olive oil contains antioxidant compounds like polyphenols, which help protect against atherosclerosis, a medical term used to describe the buildup of plaque in the arteries that increases the risk of heart disease. Protein powders are a helpful way to boost your protein intake, especially for those on plant-based diets. Unfortunately, many plant-based proteins, like beans and lentils, are also high in carbs, making it difficult for people on plant-based, low-carb diets to meet their protein needs while limiting their carb intake. Unsweetened protein powders, like pea protein powder, usually provide around 20 grams of protein and fewer than two grams of carbs per serving. Protein powders can be added to low-carb desserts, soups, smoothies, and other dishes to boost the protein content without impacting carbohydrate intake. Like raspberries, blackberries are low in carbs and high in nutrients like fiber, vitamins, and minerals. Just 1 cup of blackberries contains 13.8 grams of carbs and just under eight grams of fiber, which covers 28.5% of the DV for this important nutrient. Blackberries are also rich in folate, vitamin K, vitamin C, and manganese, a mineral that's necessary for energy metabolism and immune function. Though anyone can enjoy low-carb foods as part of a healthy diet, low-carb foods should make up the majority of low-carb dietary patterns, such as the keto diet. Low-carb foods can also be helpful for people with diabetes, as foods that are low in carbs have less of an impact on blood sugar levels compared to high-carb foods. Here are a few other reasons a person may want to add more low-carb foods into their diet: To promote ketosis To control high blood sugar levels To support weight loss To help reduce triglyceride levels Additionally, people with certain medical conditions, such as epilepsy and polycystic ovarian syndrome (PCOS), may also benefit from transitioning to lower-carb dietary patterns. "Net carbs" is a term that's used to describe the number of carbohydrates left after subtracting the total fiber content and half the amount of sugar alcohols in a particular food or food product. Net carbs are thought to be the carbohydrates your body actually absorbs. However, net carbs aren't recognized by the FDA or the American Diabetes Association, and it's unclear if counting net carbs is more useful than counting the total amount of carbs contained within food. This is due to individual digestive responses and the varying contribution of different types of fiber and sugar alcohols to total carbohydrate counts. This is why the American Diabetes Association recommended that people with diabetes count the total number of carbs found in a food, not net carbs. Low-carb diets, which prioritize low-carb foods, have been linked to several health benefits, such as lowering blood sugar levels and promoting weight loss. For people following low-carb diets, there are plenty of low-carb foods that are rich in important nutrients such as protein, fiber, healthy fats, vitamins, and minerals to choose from. Pecans, fish, cheese, avocados, olive oil, and Brussels sprouts are just some examples of nutritious, low-carb foods that can be enjoyed while following a low-carb diet.
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