Is your Mental Health connected to your Gut Health?
The microbiota and the gastrointestinal system are connected to the nervous system, forming what is referred to as the gut-brain axis. The gut-brain axis involves a constant interaction between the gut and the brain, enabling them to mutually influence each other's functions.
The microbiome, located in the gastrointestinal system, comprises millions of microorganisms, and the intestines host a diverse community of bacteria known as the microbiota. This microbiota is integral to several critical functions in the body.
Now, why do we talk the microbiome in the 'MIND' category?
The microbiota and the gastrointestinal system are connected to the nervous system, forming what is referred to as the gut-brain axis. The gut-brain axis involves a constant interaction between the gut and the brain, enabling them to mutually influence each other's functions. This communication occurs through the nervous, hormonal, and immune systems. As a result, the gut-brain axis influences stress response, mood and emotions, implications for diseases such as IBS and IBD, appetite, food choices, digestion, and nutrient absorption.
The connection between gut health and mental health underscores the significance of this topic. The interplay between the brain and the gut significantly affects mental health in individuals with Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD). Anxiety and depression are associated with the emergence of new gastrointestinal symptoms, and vice versa. Even during symptom remission in IBD, patients may experience IBS-like symptoms linked to psychological issues, reduced quality of life, and increased healthcare utilization. Observational studies suggest that psychological disorders may contribute to IBD relapses, while inflammatory activity may trigger new psychological disorders. The brain-gut axis, connecting the central nervous system and the gastrointestinal tract, plays a crucial role in these interactions.
Having an imbalanced gut health may increase the risk of mental health issues.
What can we do for our mental and gut health?
Engaging in regular yoga has been shown to improve both mental and gut health in IBS patients. Additionally, incorporating daily movement, tailored to your energy levels, whether it's a walk, dance class, gym session, or run, is crucial for both mental and gut health.
Meditation has proven benefits in decreasing stress, positively impacting the microbiota, reducing inflammation, influencing the gut-brain axis, and improving digestion. It also helps prevent and manage anxiety, improve mood, and enhance emotional regulation.
Reduce or limit the consumption of caffeine-containing beverages, sodas, and energy drinks. Lowering caffeine intake can help alleviate feelings of anxiety and stress. Ultra-processed beverages like sodas and energy drinks have a negative impact on gut microbiota and overall gut health. Additives, sweeteners, and/ or added sugars in these drinks can negatively affect both gut and mental health.
Opt for healthier beverage options like water, lemon water, tea, matcha, kombucha, or chicory. If you feel a lack of energy due to reducing energy drinks, focus on consuming more whole foods, staying hydrated, and engaging in daily physical activity.
Establish a healthy and regular sleep routine, aiming to sleep before 23:30 for 7-10 hours. Quality sleep is vital for overall health, mental well-being, and gut health. Poor sleep quality increases the risk of mental health issues such as depression and anxiety, along with other physical conditions like diabetes and heart diseases.
Maintain a healthy diet rich in whole foods. Whole foods are the purest form of nutrition, providing essential nutrients for overall health and well-being. A healthy diet is fundamental to both mental and gut health.
Learn more:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6009232/
https://pubmed.ncbi.nlm.nih.gov/31122802/
https://www.health.harvard.edu/blog/how-much-sleep-do-you-actually-need-202310302986
Doyle, T. Cartwright., Yoga use, physical and mental health, and quality of life in adults with irritable bowel syndrome: A mixed-methods study, European Journal of Integrative Medicine,Volume 62,2023,102270,ISSN 1876-3820,https://doi.org/10.1016/j.eujim.2023.102270.
(https://www.sciencedirect.com/science/article/pii/S187638202300046X)
Damasio, Everitt, & Bishop, 1996; Reimann & Bechara, 2010. Bidirectional communication between the gut microbiome and the brain can occur across numerous physiological channels, including neuroendocrine and neuroimmune pathways and the autonomic nervous system