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The unexpected connection between gut health and mental well-being- more commonly called the “gut-brain axis”-has been surprisingly unraveled over the last couple of decades by researchers. This complex network of communications between the gut and the brain rings into focus just how connected our physical and mental health actually are. When this relationship is better understood, new avenues may be opened to improved mental health through better digestive care.

Gut-Brain Axis-

The vagus nerve is one of the longest nerves; it has two-way communication that connects the gut to the brain. That means what happens in your gut can affect and influence your brain and vice versa. In your gut are trillions of bacteria making up the gut microbiome, which also play a major role in this communication. These bacteria play a regulatory role in the body not only in immune function and digestion but also in the production of neurotransmitters, including serotonin.

A healthy and diverse gut microbiome fosters good communication between the gut and the brain and nurtures physical and mental well-being. On the contrary, in conditions where the microbial community has been disrupted due to diet, stress, or disease, an inflammatory process can occur, predisposing one to anxiety and depression.

How Gut Health Affects Mental Health-

Your intestines produce many neurotransmitters critical to maintaining mood and emotional health. Serotonin, for example, has become known as the “feel-good” chemical because of its impact on elevating mood. An unhealthy gut will affect this serotonin production and may lead to feelings of sadness or anxiety.

Inflammation of the gut may also convey signals to the brain that can cause or exacerbate mental health disorders. Indeed, studies have found that people with conditions like IBS or IBD are more likely to display high levels of anxiety and depression. That would imply another way to try to treat or prevent mental disorders is by attempting to improve gut health.

Ways to Support Gut Health for Mental Well-Being-

For mental health, a healthy gut is very important. Fiber, fermented foods, and prebiotics help create an environment in which the microbiome can grow and become diverse. Yogurt, sauerkraut, and kimchi are foods that contain probiotics, which are live cultures of helpful bacteria that have been introduced into the intestines. Minimizing stress with meditation, exercise, and adequate sleep will benefit gut health and will also be helpful to mental health. Properly taking care of the gut will help in keeping the mind healthy, thus laying a base for leading a much healthier and balanced life.

Sources:

1. https://pubmed.ncbi.nlm.nih.gov/34669431/
2. https://www.hopkinsmedicine.org/health/wellness-and-prevention/your-digestive-system-5-ways-to-support-gut-health
3. https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection
4. https://www.webmd.com/digestive-disorders/ss/slideshow-how-gut-health-affects-whole-body
5. https://www.amymyersmd.com/article/serotonin-gut-health