Does gut health influence mood, anxiety, and mental clarity?
Every part of our body is connected together by an intricate system of nerves, hormones, enzymes etc. Therefore, there have been many discoveries on how one part of the body can affect several others. It is with this knowledge that the relationship between your gut health and mental well-being is being explored.
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Gut Health: A brief Outlook
Gut health refers to the overall well-being of your digestive system, including the trillions of microbes (bacteria, viruses, and fungi) that live in your gut, collectively known as the gut microbiome.
A healthy gut not only facilitates digestion, nutrient absorption, and waste elimination but also plays a crucial role in your immune system, mental health, and overall well-being.
The gut-brain connection can link anxiety to stomach problems and vice versa. When you use expressions like having a “gut-wrenching” experience, or when you say certain situations make you “feel nauseous”, or even feeling “butterflies” in your stomach, it is because the gastrointestinal tract is sensitive to emotion.
Anger, anxiety, sadness, elation — all of these feelings (and others) can trigger symptoms in the gut.
The Gut-Brain Axis
In recent years, scientists and health professionals have recognised the relationship between the gut and the brain, which is a communication network often referred to as the gut-brain axis.
This communication network explains how the health of our digestive system can influence our mental well-being, including mood, anxiety, stress, and even cognitive functions.
The gut-brain axis is a bi-directional (i.e. it goes both ways) communication network connecting the central nervous system CNS (the brain and spinal cord) with the enteric nervous system (the extensive network of neurons embedded in the gut wall).
This means the brain can impact gut function (e.g. stress affecting digestion), and the gut can influence brain function (e.g. gut microbiota impacting mood).
The Gut-Brain Axis: Bidirectional Communication Network
This network involves neural, endocrine, and immune pathways, allowing signals to be exchanged between the gut and the brain. This communication occurs through:
- Neural pathways: mainly via the vagus nerve, which directly links the gut and brain and plays a crucial role in transmitting signals.
- Hormonal/Endocrine pathways: where the gut produces and releases hormones and neurotransmitters.
- Immune pathways: involving the gut-associated immune system that influences inflammation, which can affect brain function.
The Microbiome’s Role in Mental Health
A critical component of this connection is the gut microbiome, which is the trillions of bacteria, fungi, and other microbes residing in the digestive tract.
These microorganisms do more than help digest food; they produce essential chemicals that influence brain health. For example:
- Serotonin: often called the “feel-good” neurotransmitter, is mostly produced in the gut (about 90% of it).
- Short-chain fatty acids (SCFAs): produced by gut bacteria breaking down fiber, can reduce inflammation and influence brain function.
- GABA (gamma-aminobutyric acid): another neurotransmitter, helps regulate mood and has calming effects.
An imbalance in the gut microbiome is known as dysbiosis and can lead to increased inflammation, altered neurotransmitter production, and disruptions in the gut barrier, all of which can negatively affect mental health.
A healthy gut microbiome is characterised by a balance of beneficial and potentially harmful microbes, where beneficial microbes outnumber harmful ones.
Linking Gut Health and Mental Health
Multiple studies have demonstrated that people with mood disorders, such as depression and anxiety, often have altered gut microbiomes compared to healthy individuals. Animal studies have shown that transferring gut bacteria from anxious animals to calm ones can induce anxiety-like behavior and vice versa.
Additionally, probiotics (beneficial bacteria) have been found to reduce stress and improve mood in some clinical studies, earning them the nickname “psychobiotics.”
Supporting Your Gut for Mental Well-being
With this close relationship between the gut and your mental health, nurturing gut health can be a valuable part of supporting mental wellness.
These few practical steps can help lead to gut balance and better mental health:
- Eat a diverse, fiber-rich diet to promote a healthy microbiome.
- Include fermented foods (like yoghurt, vegetables, kimchi, and fruits) to introduce beneficial bacteria.
- Avoid excessive processed foods and refined sugars, which can negatively impact gut bacteria.
- Manage stress as chronic stress can disrupt the gut-brain axis.
- Get enough sleep, which is essential for gut and mental health.
- Stay active since exercise can boost both gut diversity and mood.
- Avoid consistent intake of carbonated drinks.
Final Thoughts
The gut-brain connection reveals that our digestive system is more than just a place for digestion, it is a key player in our mental health.
By caring for our gut microbiome through a balanced diet, lifestyle, and stress management, we can potentially improve not only our digestive health but also our emotional resilience and cognitive function. Embracing the gut-brain connection is a powerful step toward holistic well-being.
Read more: Nutrition And Mental Health: The Surprising Connection
