The connection between the Gut and Mental Health
When you think ‘Mental Health’, your digestive system would probably not be the first thing that comes to mind. However, studies have shown that there is in fact a connection between the brain and gut!
On World Mental Health Day this year, let’s explore the intimate connection between our brain and the digestive system and what it means for our mental health.
The brain-gut connection: A two-way street
Ever experienced nausea or that sinking feeling in the pit of your stomach during stressful times? That’s because the gastrointestinal tract is sensitive to a whole gamut of emotions – sadness, elation, anxiety, anger, and so on. In turn, such feelings may also trigger gut-related symptoms.
The inner workings of the brain have a direct impact on the stomach and intestines, and this connection goes both ways. For instance, merely thinking about eating can release the stomach’s juices even before the food arrives. A troubled stomach or intestine can, in turn, transmit signals to the brain as well. Thus, a person’s gastrointestinal problems might either be the product or the cause of feelings of depression, stress, or anxiety
The Gut-Brain Axis and Mental Healt
The communication function between your brain and gut is called the ‘gut-brain axis’ which are connected both biochemically and physically in a number of ways. This brain in your gut, or second brain, is called the “enteric nervous system” (ENS) comprising two thin layers of more than 100 million nerve cells lining your gastrointestinal tract.
Studies indicate that the communications between your brain and gut may influence your mood, behaviour, stress levels, as well as cognitive function. The gut-brain axis is the network of nerves that connect your brain to your gut. Our nervous system as we know also works closely with your endocrine system which produces our hormones that communicate things like stress and mood.
Diet and Mental Health
Given that your gut can have an impact on your brain and vice versa, what you consume plays an important role in your mental health.
Studies indicate that a diet rich in vegetables, fruit, and fibre is positively associated with mental health. These food types, in addition to spices, dairy products, prebiotics like short-chain fatty acids, and probiotics like lactobacillus, might provide protective effects against mental disorders as they enhance the beneficial gut bacteria while suppressing harmful ones.
In fact, your gut as well as your gastrointestinal tract produce around 95% serotonin – a neurotransmitter that helps regulate appetite, inhibit pain, and mediate your mood. Dopamine and glutamate, which play equally important roles in immunological and neurological processes in the brain, are also produced and regulated by the gut microbiota.
Your digestive system does not just help you digest food, but also guides your emotions. Good bacteria also play a big part in your overall health.
Some food groups that are extremely important for the gut-brain axis are:
- Fermented foods: Yoghurt, cheese, sauerkraut, cheese, and kefir contain lactic acid bacteria that can impact brain activity.
- High-fibre foods: Nuts, seeds, whole grains, fruits, and vegetables contain prebiotic fibres that can reduce the stress hormone and are considered good for gut bacteria.
- Omega-3 fats: Fats found in oily fish can increase good bacteria in the gut.
- Polyphenol-rich foods: Green tea, olive oil, and cocoa – to name some – contain plant chemicals or polyphenols that increase healthy gut bacteria, and are digested by them.
- Tryptophan-rich foods: An amino acid that is converted into serotonin, tryptophan, is found in foods like eggs, cheese, and turkey
It’s important to be mindful of this brain-gut connection as it has a far-reaching impact on not only our physical health but our mental health too.
What we eat plays an important part in altering the types of bacteria in our gut, which in turn might improve our brain health. While further studies are being conducted to better understand this connection and consider the development of solutions to treat mental disorders, the fact that we can more actively contribute to bettering our mental health by eating right is important to consider.