Maybe you have noticed a lot of people are talking about gut health these days. Additionally, there is a lot of discussion about the connection with gut health and mental health. We are going to do a quick dive into what exactly gut health entails, how it is connected to your mental health and well-being, and ways to help support and improve your gut!
Gut health is the function and balance of microorganisms that live in our digestive tract. Our bodies need a healthy digestive tract in order to successfully break down food in our gut which allows us to receive nutrients throughout our bodies. When our gut is healthy, it contains healthy bacteria and immune cells that fight off infections agents, such as viruses and bacteria. If we do not have enough good bacteria in our gut, bad bacteria can thrive and cause an imbalance. When this happens, we may experience: sleep issues, sugar cravings, fatigue, unexplained weight loss/ gain, digestive issues, and many more.
We can develop negative gut health by smoking cigarettes, drinking too much alcohol, too much stress, not eating a diverse range of foods, and lack of sleep. Although this list does not contain all of the causes, it is a good place to start in thinking about how maybe some of our daily choices may be affecting our mood and energy levels.
A lot of research is also making the connection between gut health and mental health. As just mentioned, bad gut health can cause low levels of energy and poor sleep, which can be connected with anxiety and depression. The vagus nerve is a major nerve that begins at the base of your skulls and connects your brain to your gut and everything in between. This nerve is constantly sending signals up and down, relating important survival information including cues of danger and safety.
If there are any interruptions or complications with these signals throughout the body, the end result can be more stress on your body, which creates a ripple effect in other areas of our life. The important roles that the vagus nerve has in digestion involves: (1) helps food move through digestive tract; (2) stimulates the release of digestive enzymes; (3) communicates satiety to the brain. There is a lot of evidence connecting gut health, chronic stress, and trauma to: anxiety, depression, skin irritations (such as eczema), sleep disturbances, food intolerances, digestive problems (such as IBS), fibromyalgia, and autoimmune conditions.
So how can we help protect and support our gut health? Here are some suggestions*:
(1) Probiotics help support your health by keeping the gut balanced. Probiotics are believed to produce neurotransmitters that affect appetite, mood, and sleep habits and have the ability to reduce inflammation in your body; inflammation can contribute to depression.
(2) Prebiotics help keep your probiotics nourished. They are substances found in plant-based food which support healthy gut bacteria!
(3) Avoid antibiotics when possible. Antibiotics are damaging to gut health; it has been reported that even 6 months after their use, the gut still lacks several species of beneficial bacteria.
(4) Incorporating a large variety of foods into your diet. Try branching out and buy other fruits and veggies that you may typically not even notice at the store. A good suggestion is to shop the perimeter of your grocery store- avoiding the middle aisle.
(5) Stay hydrated!
(6) Make sleep a priority! Setting a consistent bedtime and routine can be very helpful!
(7) Find ways to move your body and lower your stress. When we move our body, we feel better and it allows us time to release tension you may be carrying around. Start small and find some activities that you enjoy!
*Please note that this is not a medical article and any concerns and options about your health should be discussed with your doctor.
Learning to support and listen to our bodies is such an important component of our journey through life. Small changes in our daily habits can have lasting effects on the way we move through our day and our relationships. My hope for you is that this article has provided some information that opens up curiosity into what our bodies need and empowerment to begin listening!
Sources:
Are you getting enough sleep? (2019). https://www.cdc.gov/features/sleep/index.html
Dudek-Wicher, R. K., et al. (2018). The influence of antibiotics and dietary components on gut microbiota.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6040098/
Edermaniger, L. 9 ways gut bacteria and mental health, probiotics and depression are linked. https://atlasbiomed.com/blog/9-ways-gut-bacteria-and-mental-health-probiotics-and-depression-are-linked/#:~:text=Some%20research%20shows%20that%20certain,ecosystem%20balanced%20and%20preventing%20dysbiosis.
Johnson, D.; Thurairajasingam, S.; Letchumanan, V.; Chan, K.-G.; Lee, L.-H. Exploring the Role and Potential of Probiotics in the Field of Mental Health: Major Depressive Disorder. Nutrients 2021, 13, 1728. https://doi.org/10.3390/ nu13051728
Markowiak, P., & Śliżewska, K. (2017). Effects of probiotics, prebiotics, and synbiotics on human health.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622781/
Peirce, J, M and Alviña, K. The Role of Inflammation and the Gut Microbiome in Depression and Anxiety, 2018
Leonard, J (2019). 10 ways to improve gut health. https://www.medicalnewstoday.com/articles/325293
Stakenborg, N et al. The Versatile Role of the Vagus Nerve in the Gastrointestinal Tract, 2014](https://www.researchgate.net/publication/260322955_The_Versatile_Role_Of_The_Vagus_Nerve_In_The_Gastrointestinal_Tract/link/02e7e530c79f7a692f000000/download)