We talk about gut feelings, which is when our intuition tells us to pay attention. Sometimes we experience butterflies in the stomach in response to wariness about an upcoming situation. Is it all in your head?
No.
There is a connection between your gut and your mood through the actions of your enteric nervous system (ENS). The ENS is comprised of millions of neurons in your digestive system, from the esophagus to the intestines. Sometimes called your body’s “second brain,” the ENS communicates with the central nervous system, including your brain, and establishes two-way communication between your gut and gray matter.
In addition, the gut-brain axis is influenced by your gut microbiome, which includes the millions of microorganisms that live in your digestive system. Your gut flora has a direct connection to the brain via the vagus nerve, which supports healthy digestion. The vagus nerve originates in the brain and extends to the gut where it plays a role in digestion and communication.
In addition, approximately 90% of the body’s serotonin, a neurotransmitter widely known to help regulate mood, is produced in the gut. Thus, your brain can influence your gut, and your gut can influence mood, mental health, and cognition.
This link between your mental health and your gut has been receiving considerable attention from researchers.Studies have found that more than half of people with irritable bowel syndrome have had or currently have a mental health issue, such as anxiety or depression.
Depression has been linked with pro-inflammatory cytokines (proteins that act on the immune system and play a role in inflammation), which negatively impacts the microbes within our gut. says Research has also suggests that disruptions in the gut microbiome may play a role in developing bipolar disoder, major depressive disorder, or schizophrenia.
The type of flora found in your gut also has an impact. A 2017 study found that adolescents and adults with ADHD have different gut composition than those without, while dysregulation of the gut has also been found to be a risk factor for dementia. A 2020 study showed that anxiety and stress are linked to less diversity and altered microbiome composition.
Studies also show that gut diversity is important. Disruptions in the microbiome can have negative effects on your system through a complex interplay between the types of bacteria. A diverse gut microbiome is a balance between the types of bacteria.
Eating foods such as yogurt, kefir, kimchi, and other fermented vegetables leads to an increase in overall microbial diversity. These foods contain probiotics, the good bacteria that live in your digestive system, which are fed by the prebiotics that also reside in your gut.
Good sources of prebiotics includ garlic, artichoke, leeks, and asparagus. A Mediterranean diet has also been shown to increase the diversity of gut bacteria, so be sure to eat plenty of fruits, vegetables, whole grains, legumes,, nuts, seeds, and healthy fats like olive oil.. In addition, exercise has been shown to increase the good bacteria in the gut, so make an effort to move your body, too.
Researchers are hopeful that connecting the dots between the gut microbiome and the brain could lead to effective treatments for mental health issues. Some studies show promise: A 2019 review of more than 3,000 scientific articles found that regulating gut health could help treat anxiety. A 2020 study found that people with larger social networks tend to have a more diverse microbiome, suggesting that social interactions may shape the microbial community of the gut.
For this new year, plan on some get togethers with friends and family. Add some fermented foods to your diet and exercise a bit more. Your overall mental well-being and your intestinal health will be better for it.