In recent years, mental health has become more recognized as a real and pressing concern. Thankfully, we are now having more open conversations about how to address psychological challenges. Nevertheless, few people are conscious of the new and thrilling research on the connection between gut health and mental well-being. The connection between your brain and gut can have a drastic impact on your mental health because of the complex communication network that exists between them.
The Gut-Brain Axis
It may initially seem like a stretch to say your gut health affects your mood. So, let’s take a step back to look at the key terms. Your body’s organs do not exist in isolation, but rather are connected through complex networks that enable communication. Neurons are vital to this process. Your nervous system helps your brain to communicate with the rest of your body, from muscle reflexes and digestion to thoughts and emotions.
Neurotransmitters are the body’s chemical messengers, responsible for transmitting messages from neuron to neuron. When it comes to mood regulation, an imbalance of particular neurotransmitters can result in mood disorders. One of the many neurotransmitters that play a role in regulating mood is serotonin, and the lack of serotonin can result in depression.
The nervous system and vagus nerve
The Autonomic Nervous System (ANS) has three branches: the sympathetic nervous system, the parasympathetic nervous system and the enteric nervous system. The parasympathetic nervous system works to maintain homeostasis in the body and slow things down, while the sympathetic nervous system kicks in when there’s a threat or crisis and speeds up bodily functions. A good way to remember the difference is that the sympathetic nervous system works for “flight or fight” responses, and the parasympathetic is “rest and digest” responses.
One of the largest connections within the nervous system is the vagus nerve (also called the pneumogastric nerve), which sends two-way messages between your brain and your digestive system. The vagus nerve is part of the enteric nervous system, which independently controls functions of the gastrointestinal tract without input from the Central Nervous System (CNS) – the connection between the brain and spinal cord which controls most functions of the body and mind.
Disturbances in the balance between nervous systems can lead to physical problems that are triggered by a psychological component – like stress triggering IBS symptoms. The vagus nerve helps the parasympathetic nervous system to keep your body in “rest and digest” and helps to slow down the flight or fight responses that can wreak havoc on mental and physical health. The poor vagal tone has been linked to difficulty to control emotional responses.
The microbiome connection
Your gut is also a microbiome for trillions of microbes, which are bacteria, fungi and even viruses. These microbes play a significant role in your health, which includes your mental health. They’re responsible for most of the production of serotonin, the “happy” neurotransmitter. The microbiome also helps produce gamma-aminobutyric acid (GABA), which is a neurotransmitter that regulates anxiety. Some studies have found that gut microbiomes can also activate the vagus nerve (more on activating the vagus nerve below!)
Gut Health And Your Mood
Your brain and your gut have continuous bi-directional communication, as you can see from all of the “messengers” mentioned above. That explains the queasy feelings that accompany nervousness (or even love!). But don’t forget that communication flows both ways. Gut disorders have a significant influence on your brain, and there is a strong relationship between gut bacteria and mental wellness. An imbalance in the microbiome is linked to reduced serotonin production.
3 Ways To Optimize Your Gut Health and Improve Mental Health
Eat a gut-friendly diet
Many different factors play a role in optimal gut health, but the food we eat is one thing that’s under our control. Studies point out that the diversity of microbes offers the best protection, and your diet can have an impact on creating this diversity. Unfortunately, the typical North American diet of processed foods doesn’t typically have a lot of diversity. The following foods can help increase bacteria.
- Omega-3 fats aid in gut health and cognitive function. They are found in fatty fish, like salmon, nuts and seeds, like walnuts and chia seeds, and some plant oils, like flax seeds.
- Foods high in polyphenols which include chocolate, coffee, and green tea. Polyphenols aid in the development of beneficial bacteria while also inhibiting the growth of pathogens.
- Fermented foods contain high amounts of the beneficial bacteria lactobacilli which is valuable to our gut microbiome. Good sources of fermented foods include kefir, yogurt (choose unsweetened when possible, and add fresh fruit), kimchi, miso and tempeh.
- Whole grains can also increase bacteria. However, some research has found this advantage only applies to gluten-free grains.
- Focus on fiber. Dietary fiber is metabolized by gut bacteria, which helps stimulate good bacteria growth.
- Probiotic supplements can increase the number of good bacteria in your gut. The quality of supplements sold varies quite considerably, so you should work with a healthcare practitioner to find the right ones for you.
Slow down, stay hydrated and move your body
A few lifestyle changes can help optimize your gut health and improve mental health. They include:
- Mindful eating. Slow down while you eat to take a break from your day, it will help ease stress and anxiety. Chewing slowly and appreciating your meals in a peaceful atmosphere can help your body digest these healthy foods. By chewing slower you are breaking foods down adequately before they reach the stomach.
- Don’t forget to drink plenty of water. Most people know that staying hydrated is important for overall health, but did you know that it also protects the microbiome and aids in digestion? To stay properly hydrated throughout the day, drink 2 – 3L of fresh, filtered water each day and eat fruit and vegetables.
- Get moving! Exercise will aid digestion and stimulate peristalsis, the action of food moving through the digestive tract. This stimulation will assist in preventing constipation and improving elimination to keep you regular. Regular exercise has been shown in numerous studies to assist with mental health by lowering anxiety, depression, and negative mood, as well as enhancing self-esteem and cognitive performance.
Stimulate the vagus nerve
New research is being done to study natural vagus nerve stimulation (without the electronic impulses done in a clinical setting). This helps to “tone” the vagus nerve to enhance its function, and, therefore, your capacity to slow the fight or flight response. Studies have shown that people with a strong vagus respond better to stress. To activate your vagus nerve:
- Practice deep breathing. Slowing down your breathing to about six breaths per minute can help condition the vagus nerve and the rest of the parasympathetic nervous system.
- Sing, hum, or gargle to strengthen your vocal cords, which are connected to the vagus nerve. Laughing has a similar effect.
- Immerse your face in cold water. Doing this might seem counterintuitive, but this can slow your sympathetic nervous system’s flight-or-fight response and tone your vagus nerve.
Protecting your mental health is best approached with a multifaceted approach that includes optimizing your gut health. If you’d like some help putting together a plan, call us and let’s talk!
