Today, we’ll be discussing the vital topic of “Gut Health” and its significant impact on our mental well-being. Let’s start by exploring what gut health is and why it matters.
The Role of Gut Microbes in Digestive and Immune Health
Simply put, the gut includes the colon, stomach, and intestines. Scientifically, we are born with beneficial bacteria in our intestines. These good bacteria play a crucial role in digesting food, absorbing essential vitamins and minerals, and maintaining overall health.
It’s important to understand that our gut, specifically the microbes present in it, acts as a key part of our immune defense system. These gut microbes protect us from harmful pathogens, supply necessary vitamins, and provide energy to our bodies.
Enteric Nervous System (ENS)
Scientists often refer to the gut as our “second brain.” The gut contains about 100 million neurons (some scientists estimate even more), extending from the alimentary canal to the peripheral nervous system in the brain.
To put it in simple terms, the process begins when we eat food by swallowing it. Once the food is chewed and swallowed, it releases enzymes. These enzymes break down the food further, allowing the absorption of essential nutrients and the elimination of waste.
Now, approaching the essential point: unlike our primary brain, the second brain does not process emotions or feelings. Its primary function is communication with the brain. The brain and the ENS communicate through nerves that extend from the gut to the base of the brain.
Gut Health and Mental Health
Recent research has shown that many psychological issues are related to gut health. Maintaining good gut health is essential for overall well-being.
In today’s world, many people consume a lot of junk, unhealthy, processed, semi-processed, and ultra-processed foods. This dietary pattern negatively affects gut health. The beneficial microbes in our gut thrive on healthy nutrients, and when they only receive unhealthy food, it leads to several issues such as poor immunity, constipation, weight gain, and impaired brain health.
You may have heard people describe feeling “butterflies in the stomach.” This expression reflects the psychological impact on our gut health.
Anxiety: Research shows that a reduction in beneficial gut microbes can lead to anxiety disorders. People with anxiety disorders often also suffer from irritable bowel syndrome (IBS).
Mood Disorders: Changes in gut microbiota composition are linked to mood disorders and other neuropsychiatric conditions.
Parkinson’s Disease: Studies indicate that individuals with Parkinson’s disease often experience colonic dysmotility, commonly known as constipation, which is related to gut health. Constipation often precedes the motor symptoms of Parkinson’s.
Stress: The hypothalamus-pituitary-adrenocortical (HPA) axis, which is closely connected to gut microbes, plays a crucial role in stress response. Any alterations in gut microbes can affect the HPA axis, leading to increased stress levels.
Autism: While research on the link between autism and gut health is ongoing, some studies suggest that microbial imbalances may be associated with autism. However, more extensive research is needed to understand this relationship fully.
Weight Gain and Insulin Secretion: An imbalance of gut microbes can affect metabolism, potentially leading to obesity and improper insulin secretion.
Sclerosis: Scientists have found that gut health significantly influences aging, muscle strength, and cognitive functions, suggesting a link between gut microbes and conditions like sclerosis.
The Connection Between Our Main Brain and the Second Brain
It’s important to understand two key terms related to our brain: neurons and neurotransmitters. Neurons are brain cells that use chemical messengers called neurotransmitters to communicate.
These neurotransmitters regulate nearly everything, including bodily movement, behaviour, and emotions. Many scientists suggest that these chemicals, such as the feel-good hormone serotonin, are predominantly produced in the gut, not the brain.
Therefore, maintaining a healthy gut through a balanced diet and probiotics can significantly impact our mental health, potentially alleviating mental disorders and mood swings.
(Prebiotics are plant fibers that nourish beneficial gut bacteria, while probiotics are live microorganisms that provide health benefits when consumed.)
To support gut health:
- Add plenty of fruits and vegetables to your diet.
- Include fiber-rich prebiotics like onions, garlic, cabbage, bananas, barley, oats, and flax seeds.
- Consume probiotics (mostly found in fermented products) such as yogurt, buttermilk, paneer, green peas, and naturally fermented pickles (avoiding those made with vinegar).
- Avoid packaged, processed, semi-processed, and ultra-processed foods.
- Incorporate exercise or yoga into your daily routine.
- Consider eating an early dinner, before 7 pm, as many doctors suggest this helps the gut heal and function optimally.
Conclusion
Understanding the profound connection between our gut (often referred to as the “second brain”) and our mental health underscores the importance of maintaining a healthy digestive system. The gut-brain axis, mediated by neurons and neurotransmitters, plays a crucial role in regulating our mood, behaviour, and overall well-being. By adopting a diet rich in fruits, vegetables, fiber-rich prebiotics, and probiotics, and by avoiding processed foods, we can support our gut health and, in turn, improve our mental health. Incorporating regular exercise and mindful eating habits, such as having an early dinner, further enhances this positive impact. Prioritizing gut health is not just about digestion; it’s a holistic approach
References:
- Gut microbiota’s effect on mental health: The gut-brain axis – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/
- New and Preliminary Evidence on Altered Oral and Gut Microbiota in Individuals with Autism Spectrum Disorder (ASD): Implications for ASD Diagnosis and Subtyping Based on Microbial Biomarkers https://pubmed.ncbi.nlm.nih.gov/31489949/
- The Role of Gut Microbiota in Anxiety, Depression, and Other Mental Disorders as Well as the Protective Effects of Dietary Components
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10384867/ - Gut microbiota and autism spectrum disorders: where do we stand?
https://rdcu.be/dFkC4 - Functional interactions between the gut microbiota and host metabolism
https://www.nature.com/articles/nature11552 - Association between gut microbiota and psychiatric disorders: a systematic review
https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2023.1215674/full
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