v8)the impact of gut health on mood and anxiety.

The Impact of Gut Health on Mood and Anxiety: What You Need to Know

Are you having trouble concentrating or making decisions?Trouble sleeping? Feeling tense or restless?

 

What Is the Gut Brain Connection? 

The gut-brain connection refers to the bidirectional communication between the central nervous system (CNS) and the enteric nervous system (ENS) ( the intrinsic nervous system of the gastrointestinal tract). The ENS is often referred to as the “second brain” because it can operate independently of the CNS, but it also communicates with the CNS through the vagus nerve and other neural pathways.

The gut and the brain are connected via this intricate network of neurons, neurotransmitters, and other signaling molecules, which allows them to influence each other in various ways. For example, the gut can send signals to the brain that affect our mood, behavior, and cognitive function, while the brain can also modulate gut function and affect the microbiome.

Recent research has shown that the gut-brain connection plays a critical role in a wide range of physiological processes, including digestion, metabolism, immunity, and even mental health.

 

How Does the Gut Affect Our Mood? 

It all comes down to the gut microbiome, which is the collection of microorganisms that live in our gut. These bacteria play an important role in regulating our immune system, producing neurotransmitters, producing short chain fatty acids and absorbing nutrients – all of which can impact our mood. Thus, when the microbiome is in a state of imbalance, this can potentially lead to changes with our mood.

Inflammation: Inflammation is a natural response to injury or infection, but chronic inflammation has been linked to depression and anxiety too. When the gut microbiome is imbalanced, it may lead to chronic inflammation, which can then lead to changes in brain chemistry and neurotransmitter levels. This can affect mood, behaviour, and cognitive function.

Neurotransmitters- The gut microbiome produces a number of neurotransmitters that play a role in regulating mood, including serotonin, dopamine, and GABA. In fact, up to 90% of serotonin, which is often referred to as the “happy hormone,” is produced in the gut (3). When the gut microbiome is imbalanced, it can lead to disruptions in the production and function of these neurotransmitters, which can negatively impact mood and mental health.

Hormones- The gut is also responsible for producing and regulating hormones, including cortisol, which is often referred to as the “stress hormone.” When the gut microbiome is imbalanced, it can lead to disruptions in hormone production and regulation, which can contribute to symptoms of anxiety and depression.

SCFA – Short-chain fatty acids (SCFAs) are produced by the fermentation of dietary fibre by gut bacteria. They are an essential source of energy for gut cells and have several physiological effects in the body, including regulating inflammation, immune function, and gut motility.

Recent studies suggest that SCFAs may also play a role in regulating mood and behaviour. SCFAs can cross the blood-brain barrier and activate receptors in the brain that are involved in regulating mood, including serotonin and GABA receptors.

 

Diversity for Mental Health

Scientists have now identified specific gut microbes that may be connected with these mood conditions. One research paper discovered that those with depression had a reduced amount of bacteria called Dialister and Coprococcus residing in their guts. Individuals with more of these bacteria reported higher scores when researchers asked them about their quality of life. 

 

How to Improve Your Gut Health for Mood

Probiotics

Research has shown that certain probiotics, or beneficial bacteria, can improve symptoms of anxiety and depression by reducing inflammation and restoring the balance of gut bacteria. Supplements containing Lactobacillus acidophilus and Bifidobacterium bifidum may improve symptoms of anxiety and depression in those with IBS. Try taking a probiotic supplement daily or eating foods that are naturally rich in probiotics, such as yoghurt, kefir, and fermented vegetables, which may help to improve your overall gut microbiome health and support the gut-brain axis.

Prebiotics

Prebiotics are a type of dietary fibre that are indigestible by the human body, but serve as a food source for the beneficial bacteria in the gut. Prebiotics provide nourishment for our good gut bugs and help to promote a healthy gut microbiome, which is key for overall digestive health and the gut brain connection. 

Short-chain fatty acids (SCFAs) are organic acids that are produced by the fermentation of dietary fibres, such as prebiotics, by the gut bacteria. These prebiotics serve as a food source for the beneficial bacteria in the gut, which produce SCFAs as a byproduct. Due to an increased production of short-chain fatty acids (SCFAs) in the gut, this may improve digestion and the absorption of nutrients.

And some delicious and nutritious prebiotic rich food sources include:

Garlic

Onions

Leeks

Asparagus

Bananas

Whole grains

Legumes

 

There are numerous ways to support intestinal permeability, with some of the main ones including:

Diet

A diet rich in fibre, fruits, vegetables, and whole grains can help support a healthy gut microbiome. These foods provide the essential nutrients that your gut bacteria need to thrive, while also promoting digestive health and reducing inflammation. 

Aim to avoid ultra- processed foods, high sugar snacks and artificial sweeteners as they can disrupt the gut microbiome. A high sugar intake has been linked to increased inflammation and gut dysbiosis, while it has been suggested that artificial sweeteners may negatively impact the gut microbiome. 

 

Manage Stress

Chronic stress may negatively impact gut health and contribute to imbalances in the gut microbiome. Managing stress through activities such as exercise, meditation, deep breathing, and yoga can help to support optimal gut health and promote your overall wellness.

 

Prioritise Sleep

Sleep is essential for our overall health and wellness, and it is particularly important for supporting the gut-brain axis. Sleep deprivation has been shown to alter the gut microbiome, reducing the diversity and abundance of beneficial gut bacteria. Sleep also impacts the rhythmic contractions of the muscles in the digestive system, which are necessary for moving food and waste through the gut. Disruptions to this process can lead to a change in bowel movements resulting in constipation or diarrhoea

Thank you for joining us in exploring the crucial link between gut health and mood/anxiety. We hope this video has shed light on how nurturing your gut can positively impact your mental well-being. If you found this information valuable, please give this video a thumbs up and share it with others who may benefit. Don’t forget to subscribe to our channel for more insights into health and wellness, and hit the notification bell so you never miss our latest updates. We’d love to hear your thoughts and experiences with gut health and mental health—please share them in the comments below. Remember, a healthy gut is a happy gut. Until next time, take care of your body and mind!