Have you ever had a “gut feeling” about something? This phrase, often used to describe intuition, may have more to do with actual intuition than you think. Research shows that there is an interesting relationship between the gut and the brain. This is just one of the many ways the body and mind interact, commonly referred to as the gut-brain axis.
Your intestine is home to trillions of bacteria and millions of nerve cells that manage the digestive process. These bacteria and nerve cells can also affect your mood. In other words, when you feel happy, anxious, or depressed, your gut may be involved.
Maintaining a healthy diet and exercising regularly are known physical ways to maintain mental health. These proven methods prove that taking care of your physical health can impact your mind. It turns out that taking care of your gut can also help improve your mood.
Researchers and medical experts are learning more about how gut bacteria, once thought to have only one role: aiding the digestive process, could potentially impact mental health. I’m getting more and more interested. We examine the current state of research on the gut-brain relationship and offer practical tips for caring for your gut for a healthier body and happier mind.
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Intestinal bacteria and depression
The idea that gut bacteria can influence mental health, including depression, is supported by a growing body of scientific research. These studies show that the type and amount of bacteria in your gut can influence your brain chemistry, which in turn can affect your mood and susceptibility to developing certain mental health conditions, such as depression. is showing.
gut health and inflammation
There is evidence that gut bacteria influence inflammation throughout the body. Several studies have linked inflammation to many conditions, including depression. A 2020 report suggests a link, finding that certain gut microbiota are associated with markers of increased inflammation that may contribute to the development of depression.
There is a bidirectional relationship between our gut and brain, and some studies have shown that dysbiosis (a negative mix of good and bad bacteria) can cause stress and increased inflammation in the body. imbalance). They say chronic inflammation may be linked to anxiety and depression in some people. carla landauGut Feeling registered dietitian.
Role of serotonin
Serotonin is an important chemical messenger related to mood. This neurotransmitter is primarily produced in the intestines. In fact, over 90% of the serotonin your body produces comes from your gut. In fact, certain gut bacteria can secrete serotonin.
The gut microbiome also interacts with the body’s stress response system, known as the hypothalamic-pituitary-adrenal (HPA) axis. There is growing evidence that the gut microbiome can influence the HPA axis, which is known to influence mood and anxiety responses.
There are many ways your gut can affect your mood. Although there is limited evidence to support that certain ways of caring for your gut with specific drugs or therapies can improve mental health symptoms, one recent review suggests that probiotics may have potential for depression and anxiety. A beneficial role has been suggested.
The role of gut bacteria in mental health
When we think about factors that can affect mental health, we typically think of things like stress and genetics. For example, if you have a family history of mental illness, you are more likely to develop one yourself.
You’ve probably never thought about the role your gut bacteria play in your mental health.
These tiny creatures not only help digest food; They can affect the way you think, feel, and even deal with stress. The gut-brain axis refers to the connection between the gut and the brain. This connection goes both ways. When you’re hungry or thirsty, your brain sends signals to your stomach, and your gut sends signals to your brain that affect your emotions and how your brain processes information.
It states that the bacteria in our gut can influence intestinal function and increase or decrease inflammatory conditions, in part through their effects on the vagus nerve. Dr. Timothy SullivanDirector of Psychiatry and Behavioral Sciences at Staten Island University Hospital.
Inflammation itself causes the production of substances such as cytokines that affect mental function, including mood. Additionally, gut bacteria directly produce neurotransmitters such as GABA and other psychoactive substances. And it plays a role in regulating our body’s stress response.
anxiety
Research has found a link between the balance of bacteria in your gut and anxiety. In one report, researchers found that people with social anxiety disorder have different types and amounts of gut bacteria than people without social anxiety disorder. This difference in gut bacteria can affect brain function and anxiety levels.
A diverse and balanced gut microbiome not only aids digestion but also increases resilience to stress. Some studies have shown that people with healthier gut bacteria tend to have better emotional responses to stress and may be able to stay calm in difficult situations.
cognition
Gut bacteria can also affect memory and decision-making ability. There is growing evidence of a link between gut bacteria and cognitive function. Although the mechanism is not completely clear, it is known that gut bacteria produce a variety of neurotransmitters and hormones that have profound effects on brain cognition.
What influences gut bacteria?
Intestinal bacteria are influenced by various factors. Understanding what affects them can help you better take care of your mental and physical health through your gut.
diet
Naturally, what you put into your body is probably the most important factor determining the composition of your gut microbiome. Fiber-rich foods such as fruits, vegetables, and whole grains promote the growth of beneficial bacteria.
On the other hand, processed foods and a diet high in sugar can favor harmful bacteria and throw your gut out of balance. Probiotics found in yogurt and fermented foods like kimchi and sauerkraut can also help increase microbiome diversity. At the end of the day, what you eat matters.
The main focus of the gut-brain relationship is how the food we eat affects our mental health through our gut bacteria.
The goal is to figure out which foods can boost gut health and, as a result, mental well-being. Landau recommends switching to a diet that is anti-inflammatory and gut-friendly to support mood and anxiety health. This includes fortification of nutrients such as prebiotics and probiotics, dietary fiber, omega-3s, vitamin D, and even vitamins and minerals such as B6 and magnesium, which are known to be involved in the serotonin pathway. Masu.
stress
The effects of stress on mental and physical health are well-documented, and gut health is no exception. Chronic stress can reduce intestinal comfort, decrease microbial diversity, and increase the types of bacteria associated with poor health. Managing stress through meditation, exercise, and getting enough sleep can help maintain a healthier gut microbiome.
Medications that are essential to treating infections, especially antibiotics, can also affect and throw off the balance of many of the good bacteria in your gut. Other medications, such as antacids and anti-inflammatory drugs, can also affect the microbiome. If you need to use any of these drugs, it is important to talk to your health care provider first.
lifestyle choices
In addition to diet and stress, lifestyle factors such as excessive drinking, smoking, and not getting enough exercise can also affect your gut bacteria. However, there is some evidence that regular exercise increases the diversity of gut bacteria, which may lead to improved health outcomes.
Our microbiome is primarily influenced by our diet, but also by stress, physical conditions (infections, inflammation, and other illnesses), and medications, especially antibiotics. Dr. Sullivan says the best approach to maintaining a healthy gut is to minimize sugary and fatty foods and adopt a diet similar to the popular Mediterranean diet.
How gut bacteria can help
The gut-brain axis provides a two-way communication system, and not only does your brain influence your gut, but your gut health can also directly impact your mood and emotional well-being. A balanced gut microbiome produces a variety of chemicals and hormones that are essential for brain health, including those that affect mood.
For example, serotonin, known as the “feel-good” hormone, is produced in large amounts in the gut. Healthy gut bacteria ensure optimal production of serotonin, which improves mood and may influence depression.
Several observational studies have shown that patients with major depressive disorder (MDD) have distinct microbial patterns that may be associated with their symptoms.
They say that modulating these bacteria through dietary intervention may offer a unique therapeutic approach that complements traditional treatments such as pharmacotherapy and psychotherapy. scott keatley Keetley is a registered dietitian and co-owner of MNT, a private nutrition business in New York.
A growing body of research is investigating how dietary changes and probiotics affect mental health. For example, a 2023 report found that people who ate a diet rich in certain prebiotics had fewer symptoms of depression than those who didn’t.
How to incorporate probiotics
Some researchers are very excited about the potential of adding probiotics to your diet and its impact on mental health. Probiotics are live bacteria or yeast that affect your digestive system and have health benefits. Research shows that these beneficial microorganisms can help restore balance to the gut microbiome, which can be disrupted by factors such as poor diet, stress, and drug use.
According to Landau, probiotic supplements can help increase the number of good bacteria that may have been depleted by lifestyle choices that negatively impact your gut bacteria. She recommends being clear about which strains you’re taking for which health condition.
Higher doses of probiotics are not necessarily better for you, but rather specificity may be important. Certain probiotic strains, such as B Longum 1714 and Coagulans MTCC 5856 (Lactospore), are being studied for potential mental health benefits.
Although the effectiveness of treating depression by focusing on gut health is still being studied, current research suggests that caring for your mental health by paying attention to your overall body health, including your gut health. The idea that this is beneficial is supported.
It’s clear that what we eat, how we live, and how we manage stress have a huge impact on our gut bacteria and, in turn, our mental health.
Final thoughts about the gut and the brain
If you’re considering making changes to your diet or lifestyle to improve your gut health and mood, talk to your health care provider. They will be able to advise you on the best changes based on your health needs and what situation you are facing.
The brain isn’t the only thing involved in mental health. It is also influenced by the trillions of microorganisms in your gut. Alongside traditional treatments for mental health conditions, such as medications and psychotherapy, dietary and lifestyle changes to improve gut health can also play an important role. More research is needed to understand how exactly this works and what methods are most effective, but current research is promising.
According to Keatley, maintaining a healthy gut microbiome through diet, lifestyle choices and, in some cases, the use of prebiotics and probiotics can have a big impact on mental health, especially when it comes to mood management. This can be a valuable element in a new approach. As research advances, the gut-brain axis may become an important target for developing new psychiatric treatments.
