Hello health enthusiasts.
Have you ever come across the definition of health given by WHO – “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”1
From this definition it becomes clear that mental wellness is really important for a person to be healthy.
But mental health is not seen as a serious problem by people, even though in a recent report, the World Health Organization stated that 38 million Indians, or 3.5% of the population, suffer from anxiety disorders, and 56 million Indians, or 4.5% of the population, suffer from depression.2
Other than the external factors that can cause mental illnesses like work related stress, traumas, societal pressure, peer pressure, many people fail to understand that something within the body may be the culprit of their poor mental health.
The culprit I am talking about is a bad microbiome in the gut.
Based on the studies done, people with poor gut health are known to be more likely to experience depression and anxiety.
“So why is gut health important for mental health?”, is exactly what we will be answering in this blog, along with which we will be also discussing:
Table of Contents
The Gut-Brain Connection: An Overview
Have you ever wondered why we often use, or hear people using phrases like - gut feeling, gut instinct, listen to your gut, go with your gut and so on.
This is not just any coincidence, our gut plays as important a role as our brain in taking decisions. Our brain is always in a back and forth communication with our gut.
This is because our gut has lots of nerve cells ,which are even greater in number when compared to the nerve cells present in the spinal cord. Our gut and brain are always in constant communication, which is why our gut is sometimes called the bodies second brain.3
So following your gut intuition can help you in making great decisions, which is backed up by scientific research.
Research has long suggested a link between our diet and our mental health. Our gut microbiome which consists of trillions of microscopic bacteria appears to play a big role in influencing our mood and mind-set.4
Studies suggest that disturbances in the gut-brain axis can influence various conditions, including mental health disorders and functional gastrointestinal disorders like irritable bowel syndrome (IBS).
Impact of Gut Microbiota on Neurotransmitter Production
The gut microbiota plays a significant role in influencing neurotransmitter production, particularly serotonin, dopamine, GABA, and glutamate.
Neurotransmitters are chemicals that help neurons to communicate with each other in the body. Neurotransmitters play crucial roles in regulating mood, cognition, and mental health.
Serotonin is frequently referred to as the "feel good" chemical produced naturally by your body. You feel happier, calmer, more focused, and emotionally stable when your serotonin levels are within normal range.
More than 90% of the body's serotonin is synthesized in the gut by various bacteria such as Streptococcus spp., Enterococcus spp., Escherichia spp., Lactobacillus plantarum, Klebsiella pneumonia, and Morganella morganii.
Similarly, other neurotransmitters like dopamine and norepinephrine can also be produced by specific bacteria like Serratia, Bacillus, Morganella, and Klebsiella.5
All these bacteria call the human gut their home, which makes taking care of your gut microbiome really important.
Put simply, an unbalanced gut microbiome can affect the production of neurotransmitters which may affect the person's mood , appetite and in certain cases his mental health. So keeping the bacteria inhabiting your gut in check is important for neurotransmitter production. Nowadays it’s easy to know what bacteria are inhabiting your gut through a simple Gut Microbiome Test.
Gut Health and Mood Disorders + Anxiety + Stress Response
The gut produces hormones like ghrelin and leptin, which regulate hunger and satiety, affecting mood and behavior. Changes in appetite and eating patterns are associated with various mental health disorders.
Some people tend to overeat when stressed, which may provide them with temporary relief but is bad in the long run. The so-called comfort foods are often loaded with different forms of sweeteners and oils, which is exactly what the bad bacteria in your gut love to feed on.
Stress can disrupt the balance of gut bacteria, negatively impacting gut health and contributing to mood disorders.
Prioritizing gut health can promote mental resilience, emotional balance, and overall psychological well-being. The emerging field of nutritional psychology or psychobiotics explores the potential of using certain bacteria as treatments for mental health conditions. Overall, maintaining a healthy gut is essential for supporting mental health and well-being.
Factors Influencing Gut Health and Mental Well-being
Gut health and mental health are influenced by a number of factors, including genetics, antibiotics, stress, diet, lifestyle, and the makeup of the gut microbiome.
A varied diet high in fruits, vegetables, whole grains, plant-based foods, and fermented foods can support the diversity and health of the gut microbiome.
Prebiotics and probiotics can help the growth of good gut bacteria, which has a positive effect on mental health.
The amount and duration of stress can have an impact on the gut microbiome's balance, which can result in dysbiosis and possible mental health problems like depression and anxiety.
Antibiotics, chemicals, and diseases can disrupt the gut microbiome, influencing gut health and overall well-being. Genetics also play a role in determining gut microbiome composition and its impact on mental health.
Maintaining a healthy gut barrier is crucial to prevent the leakage of harmful substances into the bloodstream, which can trigger immune responses and affect brain function. Overall, a holistic approach that includes a balanced diet, stress management, and lifestyle choices is essential for promoting gut health and supporting mental well-being. 6,7,8
Strategies for Improving Gut Health and Mental Health
Simple lifestyle changes like maintaining a healthy diet rich in fiber, probiotics, and omega-3 fatty acids, staying hydrated, being physically active to reduce stress, and seeking help from a therapist specializing in anxiety if needed can go a long way in improving your mental health.
You can also go through the blog “Probiotics for Beginners: A Guide to Incorporating Good Bacteria into Your Diet” to help you with your good dietary choices.
In severe situations, doctors and psychiatrists may prescribe medication to help treat anxiety or depression symptoms.
Gut microbiome testing will help you know your gut microbiome better and help you make informed dietary and lifestyle choices to support you mental well-being and may help in finding the answer to your physical, mental and social health problems.
References
- https://www.who.int/data/gho/data/major-themes/health-and-well-being
- https://hms.harvard.edu/news-events/publications-archive/brain/gut-brain
- https://www.washingtonpost.com/wellness/2023/01/31/gut-microbiome-anxiety-depression/
- https://journals.lww.com/md-journal/fulltext/2024/02020/the_correlation_between_gut_microbiota_and_both.19.aspx
- https://www.health.qld.gov.au/newsroom/features/the-links-between-your-gut-microbiome-and-mental-health-is-your-bug-half-affecting-your-mental-wellbeing
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/
- https://greymattersofcarmel.com/gut-brain-mental-health-anxiety-depression/
- Bashar MA, Mehra A, Aggarwal AK. Integrating mental health into primary care for addressing depression in a rural population: An experience from North India. Indian J Psychiatry. 2019 May-Jun;61(3):319-321. doi: 10.4103/psychiatry.IndianJPsychiatry_374_18. PMID: 31142917; PMCID: PMC6532460