{"id":4386,"date":"2019-10-15T20:16:03","date_gmt":"2019-10-15T19:16:03","guid":{"rendered":"https:\/\/www.femmegym.nl\/?page_id=4386"},"modified":"2019-10-15T20:20:45","modified_gmt":"2019-10-15T19:20:45","slug":"24-blije-buik-blij-brein","status":"publish","type":"page","link":"https:\/\/www.femmegym.nl\/en\/24-blije-buik-blij-brein\/","title":{"rendered":"#24: Happy belly, happy brain"},"content":{"rendered":"<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/www.femmegym.nl\/wp-content\/uploads\/2019\/10\/Ontwerp-zonder-titel.png\" alt=\"\" class=\"wp-image-4388\" width=\"121\" height=\"121\"\/><\/figure><\/div>\n\n\n\n<p style=\"text-align:left\"><strong>the effect of food on our mental health<\/strong><\/p>\n\n\n\n<p>When we talk about \u2018being healthy\u2019, we often talk about our physical health. But what about our mental health, really? Because it is just as important. For instance, it determines how we feel when we get up in the morning, how resilient we are and how we cope with stress.&nbsp; <\/p>\n\n\n\n<p>\n\nSo taking good care of your mental health is essential, but how do you actually do that? \n\n<\/p>\n\n\n\n<p>You might think of: getting totally absorbed in a nice thick book, going wild during a kickboxing class or just curled up in a warm blanket watching good series - just as long as Netflix starts asking if you are actually still watching (and then a little longer). Lovely!<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/www.femmegym.nl\/wp-content\/uploads\/2019\/10\/download-netflix.png\" alt=\"\" class=\"wp-image-4387\" width=\"445\" height=\"234\"\/><\/figure><\/div>\n\n\n\n<p>But did you know that what we eat is also important? After all, our mood and mental health are largely determined by our gut.<\/p>\n\n\n\n<p>That has to do with our so-called \u2018<strong>microbiome<\/strong>,\u2019 you may have heard of it. It's in your gut, made up of millions of bacteria, and scientists also call it our \u2018second brain.\u2019<\/p>\n\n\n\n<p>Your microbiome has a lot of influence on how you are doing - physically and mentally. For instance, you are less likely to get sick if you have a healthy gut flora, full of good bacteria. But do you have a <strong>unhealthy intestinal flora<\/strong>, then you are more likely to suffer from diabetes and other diseases. It also affects your mood and in the long run can affect your mental health <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5641835\/\">suffer<\/a>.&nbsp;<\/p>\n\n\n\n<p>Extraordinary, isn't it? Here's the thing: you've probably heard that when you experience something nice, your brain produces substances that make you feel happy, cheerful and enthusiastic. And when you experience something unpleasant, your brain actually makes you feel sad, angry or stressed.&nbsp;<\/p>\n\n\n\n<p>But your brain does not determine your mood on its own: it is largely controlled by your microbiome. Indeed, via your spine, your gut continuously sends signals to your brain. Are your <strong>gut healthy and happy<\/strong>? Then your brain makes <strong>happiness hormones <\/strong>on. But are your intestines upset and you don't have enough \u2018good\u2019 gut bacteria? Chances are then you will also feel less good mentally. In fact, you may even <a href=\"https:\/\/www.nrc.nl\/nieuws\/2019\/03\/01\/depressie-in-je-buik-a3834350\">depress<\/a> due to a deficiency of certain gut bacteria.<\/p>\n\n\n\n<p>Crazy isn't it, that your gut largely determines how we feel? I thought so too at first, until I heard that our bodies for <a href=\"https:\/\/www.scientificamerican.com\/article\/strange-but-true-humans-carry-more-bacterial-cells-than-human-ones\/\">90% from bacteria<\/a> and for 10% consists of human cells. So actually we are more bacteria than human, haha! Logical, then, that <strong>the bacteria in our bodies have so much influence<\/strong> On how we feel.<\/p>\n\n\n\n<p>So, how do you make those bacteria in your tummy happy? Well, that's very easy. You have <strong>no expensive jars or bottles <\/strong>with junk, those are usually a waste of your money. What you do need are vegetables, fruits and cereals with lots of fibre, preferably soluble fibre. These are called <a href=\"https:\/\/www.monash.edu\/medicine\/ccs\/gastroenterology\/prebiotic\"><em>prebiotic<\/em><\/a><em> <\/em>food (pre- = before, -biotic = bacteria), such as:<\/p>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td><strong>Vegetables<\/strong><\/td><td>Asparagus, artichokes, chicory (e.g. in liquorice), <br>peas, gnocchi, green peas, garlic, corn, <br>beetroot shallots, onions, fennel tubers.<\/td><\/tr><tr><td><strong>Legumes<\/strong><\/td><td>Kidney beans, chickpeas, lentils, soya beans, <br>white beans.<\/td><\/tr><tr><td><strong>Fruit<\/strong><\/td><td>Bananas, dried fruits (such as dates and figs), grapefruits, <br>pomegranates nectarines, watermelons, white peaches,  <br>custard potatoes (hard to find in the Netherlands).<\/td><\/tr><tr><td><strong>Grain products<\/strong><\/td><td>Couscous, barley, oatmeal, pasta, rye bread, <br>rye crackers,wheat bread, wheat bran.<\/td><\/tr><tr><td><strong>Nuts and seeds<\/strong><\/td><td>Cashews, pistachios.<\/td><\/tr><\/tbody><\/table>\n\n\n\n<p>So that's quite a lot of products, and with a bit of creativity you can shake a prebiotic meal out of your sleeve in no time. To make it easy, I have already picked out some recipes that I hope will make your gut very happy:<\/p>\n\n\n\n<p>If, like me, you are a huge fan of Indian cuisine, you will love this (English) recipe for <a href=\"https:\/\/www.monash.edu\/medicine\/ccs\/gastroenterology\/prebiotic\/recipes\/recipe-lentil-soup\">curry soup with red lentils<\/a> find delicious. Or maybe this super easy <a href=\"https:\/\/www.lekkerensimpel.com\/falafel-wrap-met-tzatziki\/\">falafel wraps<\/a> or <a href=\"https:\/\/www.itsafoodlife.nl\/recepten\/bietensalade-appel-en-feta\/\">apple-red beet salad<\/a>, with feta and walnuts. And if you are looking for something more for your breakfast, read here how to make your own in no time at all <a href=\"https:\/\/www.monash.edu\/medicine\/ccs\/gastroenterology\/prebiotic\/recipes\/recipe-cereal\">muesli with fruit<\/a> (English recipe).&nbsp;<\/p>\n\n\n\n<p style=\"text-align:left\">And those banana, nectarines, peaches, cashew nuts and pistachios can, of course, also be taken just like that in your lunchbox.&nbsp;<\/p>\n\n\n\n<p>In short, hearty possibilities! Don't expect miracles, because a microbiome is not restored in a day. But if you take good care of yourself, you will definitely reap the benefits, both physically and mentally.<br><\/p>\n\n\n\n<p>-<br><\/p>\n\n\n\n<p>Disclaimer: A healthy microbiome can give your brain a hand in producing happiness hormones, but of course this does not mean that this will solve all problems for everyone. Sometimes you can't make it on your own, and that's certainly not your fault. <strong>Are you not doing well mentally?<\/strong> Then take good care of yourself and <strong>please seek professional help<\/strong>, e.g. <a href=\"https:\/\/www.rijksoverheid.nl\/onderwerpen\/geestelijke-gezondheidszorg\">here<\/a>.<br><\/p>","protected":false},"excerpt":{"rendered":"<p>het effect van eten op onze mentale gezondheid Als we het over \u2018gezond zijn\u2019 hebben, dan gaat het vaak over onze fysieke gezondheid. Maar hoe gaat het eigenlijk met onze mentale gezondheid? Die is namelijk net zo belangrijk. Het bepaalt bijvoorbeeld hoe we ons voelen als we \u2018s ochtends opstaan, hoe veerkrachtig we zijn en [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"pgc_sgb_lightbox_settings":"","footnotes":""},"class_list":["post-4386","page","type-page","status-publish","czr-hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>#24: Blije buik, blij brein - FemmeGym<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.femmegym.nl\/en\/24-blije-buik-blij-brein\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"#24: Blije buik, blij brein\" \/>\n<meta property=\"og:description\" content=\"het effect van eten op onze mentale gezondheid Als we het over \u2018gezond zijn\u2019 hebben, dan gaat het vaak over onze fysieke gezondheid. Maar hoe gaat het eigenlijk met onze mentale gezondheid? Die is namelijk net zo belangrijk. 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