Mental health is an issue of growing concern in Chile, since the population
faces various risk factors. In 2019, the Chilean Ministry of Health published a
report that indicates that 19.2% of the Chilean population has some mental disorder,
Depression and anxiety being the most common 1. Additionally, in 2021, the Data Foundation
Protegidos published a study where 52% of respondents stated that they had
experienced symptoms of depression in the last 12 months 2. In this context, it is very
It is important to take measures to improve this mental health phenomenon.
As summer ends and we enter the colder season of autumn-
winter, responsibilities at work, school and university increase, which
makes stress management a crucial factor in taking care of our health
mental.
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This is even more sustained over time, different areas of our body can be affected.
organism, which can cause: menstrual cycle irregularities, digestive dysfunction and
thyroid.
When these factors do not work well, we can interact appropriately with our
environment: our mood is good, we are motivated and sociable,
we can respond to stress but also relax again, and sleep well.
In addition to the above, our emotional and social well-being depends on many factors,
such as our life experiences, the balance of brain chemicals or
"neurotransmitters," such as serotonin, dopamine, and GABA, as well as
condition of our nerve cells. To maintain a good balance and manage the
stress, it is important to eat foods rich in nutrients such as B vitamins,
magnesium and essential fatty acids. This way we can interact appropriately
with our environment, maintain a good state of mind, be motivated and sociable, and
respond to stress appropriately and relax.
Therefore, it is important to look for strategies that allow you to manage stress and
anxiety, considering important nutrients such as those mentioned.
Important nutrients to consider:
- Magnesium: magnesium can help reduce anxiety and stress thanks to its
Close relationship with numerous hormones that affect the brain. Magnesium
collaborates with mechanisms that lead us to relaxation, reduce anxiety and
keep the brain healthy. Consumption of foods rich in magnesium can
help minimize the effects of mental pathologies such as stress and anxiety 3.
- Omega 3: According to studies, daily supplementation with omega-3 could reduce
up to 20% anxiety symptoms 4. On the other hand, it has been seen that the low
levels of omega-3 polyunsaturated fatty acids are related to greater
prevalence of depression 5. Additionally, it can reduce inflammation in the body, which
which can be beneficial to improve anxious states and stress. The inflammation
chronic has been linked to greater susceptibility to stress and anxiety, for
reducing inflammation can help improve these disorders 6.
- B Complex: These vitamins are important for a variety of functions
body functions, including energy production, nervous system health, and
synthesis of neurotransmitters. Thiamine or vitamin B1 7 in addition to vitamin B12 8
have been associated with energy production and system maintenance
highly strung. Some studies show that low levels of these vitamins are
associated with higher levels of risk of mood disorders and
anxiety. Vitamin B6 8 is essential for the synthesis of neurotransmitters, such as
serotonin, which play an important role in regulating mood.
Finally, methyl folate has also been studied when there are low levels of
vitamin there is an increased risk of depression and other mental health illnesses 10.
- Probiotics: probiotics have been studied for several years for their
different effects on health, among them, its effects on mental health have been
gaining more and more strength. In a study it was found that LAB4® probiotics
(present in BioCare products) improved anxiety and depression in
patients with irritable bowel syndrome (IBS) 11. Another study showed that
LAB4 probiotics reduced anxiety and depression in college students 12.
This is how probiotics have gained importance not only in the treatment of
constipation but in other fields such as mental health.
With BioCare, I really start to supplement!
References
1. Ministry of Health of Chile. (2019). Second national mental health report. Santiago de Chile: Ministry of
Health. http://web.minsal.cl/sites/default/files/files/INFORME_NACIONAL_DE_SALUD_MENTAL_2019.pdf
2. Protected Data Foundation. (2021). Mental health survey 2021. Santiago de Chile: Data Foundation
Protected. https://datosprotegidos.org/encuesta-salud-mental-2021/
3. Boyle, N.B., Lawton, C., Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress
– A systematic review. Nutrients, 9(5), 429.
4. Kiecolt-Glaser JK et al. Omega-3 supplementation lowers inflammation and anxiety in medical students: A
randomized controlled trial. Brain, Behavior, and Immunity. Online publication September 2011.
5. Vargas, María Rubi, González Lomelí, Daniel, Terrazas Medina, Efraín A., Peralta Peña, Sandra L., Jordán Jinez,
M.ª Lourdes, Ruiz Paloalto, M.ª Laura, & Cupul Uicab, Lea A.. (2015). Consumption of omega-3 fatty acids and
depressive symptoms in university students from Sonora, Mexico. Hospital Nutrition, 32(4), 1744-1751.
https://dx.doi.org/10.3305/nh.2015.32.4.9567
6. Sinn, N., Bryan, J. (2008). Effect of supplementation with polyunsaturated fatty acids and micronutrients on learning
and behavior problems associated with child ADHD. Journal of Developmental & Behavioral Pediatrics, 29(6), 417-
423.
7. Brody, S. (2002). High-dose thiamine improves the symptoms of fibromyalgia. Alternative Therapies in Health and
Medicine, 8(5), 34-38.
8. Coppen, A., Bolander-Gouaille, C. (2005). Treatment of depression: time to consider folic acid and vitamin B12.
Journal of Psychopharmacology, 19(1), 59-65.
9. Lewis, JE, Tiozzo, E., Melillo, AB, Leonard, S., Chen, L., Mendez, A., ... & Bazzano, L.A. (2013). The effect of
methylated vitamin B complex on depressive and anxiety symptoms and quality of life in adults with depression.
ISRN Psychiatry, 2013.
10. Godfrey, PS, Toone, BK, Carney, MW, Flynn, TG, Bottiglieri, T., Laundy, M., Reynolds, EH (1990).
Enhancement of recovery from psychiatric illness by methylfolate. Lancet, 336(8712), 392-395.
11. Williams, E.A., Coxhead, J.M., Mathers, J.C., & Gallagher, C. (2006). The effect of Lactobacillus salivarius,
Bifidobacterium lactis and Lactobacillus acidophilus on the fermentation of oat beta-glucan. FEMS microbiology
letters, 261(2), 231-238.
12. Williams, NC, Johnson, MA, Shawcross, DL, & Murray, K. (2019). Effects of LAB4 probiotic supplementation on
gastrointestinal symptoms, fecal microbiota composition, and mood disorders in healthy individuals. Gastroenterology
Research and Practice, 2019.
