Its Not Just In Your Head – Susan B Trachman

However, one researcher reported an enhanced patient response to antidepressants when it was combined with a probiotic. One research study reported that several of these types of probiotics changed the levels of neurotransmitters in an area of the brain in animal studies and alleviated depression-type behaviors. In humans, a study conducted in New Zealand of postpartum women with depression improved when they consumed a probiotic containing this type of bacteria. In adults, L. acidophilus has most often been taken orally, alone or with other probiotics, in doses of up to 60 billion CFUs daily for up to six months.

Exercise. Regular physical activity has been shown to influence the gut microbiome positively and may improve mood by increasing the production of mood-enhancing neurotransmitters and reducing inflammation. According to Dr. Christine Lee, gastroenterologist at the Cleveland Clinic, exercise is “probably the best ‘medicine’ we have for your gut.” Exercise improves the gut biome in several ways. Your digestive tract is a muscle; like all muscles, it must be worked to stay healthy.

If you remain inactive, the muscles in your gut that help digest food also become less active. Exercise improves circulation throughout your body, and it helps your gut remain stronger and able to maintain the appropriate balance of healthy bacteria. It also prevents constipation and bloating. Dr. Lee recommends thirty minutes of exercise, five days a week. Nutrition. Try to follow a Mediterranean diet.

It includes an abundance of fruits, vegetables, and whole grains. Consult the antidepressant food scale in this chapter and try incorporating some of the options that help improve mood. Carbohydrates are linked to serotonin, one of your essential neurotransmitters. However, choose your carbs wisely. Limit sugary foods and instead aim for complex carbs like whole grains. Make sure to include enough protein in your diet. Foods like turkey, tuna, and chicken contain an amino acid called tryptophan, a serotonin building block.

Praise for IT’S NOT JUST IN YOUR HEAD “It’s Not Just in Your Head, particularly the section entitled ‘Your Two Brains,’ is phenomenal! It provides a clear and compelling exploration of the brain–gut connection, an area that has long been enigmatic within gastroenterology. Dr. Trachman skillfully translates complex neurogastroenterological concepts into accessible language, grounding her explanations in sound, evidence- based research. Her ability to make the science understandable while maintaining clinical rigor makes this book both informative and reassuring for patients and clinicians alike.

“What truly sets it apart from others is Dr. Trachman’s compassionate, patient-centered perspective. Drawing on her extensive expertise in psychosomatic medicine, she gives a voice to individuals with medically unexplained symptoms and functional bowel disorders—patients who are often misunderstood or dismissed. By validating their experiences and integrating the psychological and physiological aspects of gut health, this book offers clarity, credibility, and hope, making it a valuable and worthwhile investment for any patient seeking a deeper understanding and meaningful insight into their condition.”

—Dr. Tonya L. Adams, board-certified gastroenterologist and physician executive, and former assistant clinical professor of medicine at The George Washington University “Full disclosure: I am a long-time fan of Susan Trachman, with whom I have collaborated on patient care for over twenty years—a rewarding, educational, and exciting journey. My always high regard for her as a physician and colleague is solidified at stratospheric heights with the publication of It’s Not Just in Your Head— elucidating, edifying, and riveting reading! This is a landmark book for all of us who focus on the mind–body connection professionally and for the clients we treat.

Susan’s straightforward and sure-footed command of complex topics makes this work important for those with medically unexplained symptoms and for everyone who is a human body. The content, which covers key psychosomatic processes across organ systems, is relevant for all of us, essential to understanding the complex biopsychosocial choreography of being human.” —Keith Saylor, PhD, ScM, president and CEO of NeuroScience, Inc., author, researcher, and consultant on Hoarding: Buried Alive “Dr.

Trachman has written a very valuable book that will enlighten physicians, patients, and families who are familiar with individuals that have a variety of persistent symptoms that are thought to have a major psychiatric component.

This is a short excerpt from the opening of “” by Unknown, quoted for review and introduction purposes. All rights belong to the copyright holders.

Book Information

• Unique ID: f85dd5a6a7849470
• File Extension: .pdf
• File Size: 8,838,968 bytes (8.429 MB)
• Title: –
• Author: Unknown
• Pages: 258
• Language: English (en)

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• Estimated Reading Time: 288.81 minutes
• Total Words: 57,763
• Total Characters: 375,494
• Average Words per Page: 223.89
• Average Characters per Page: 1455.4

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