Have you ever felt nervous before any big event because of “butterflies” fluttering in your stomach? Well, that’s not anxiety. Your gut is speaking to your brain which instantly influences your emotion due to the gut and brain connection. It might be surprising, but recent research highlights that the health of gut microbiota has a close connection to handling mental health.
The importance of gut health
The gut microbiome plays an important role in overall health. 80% of the human immune system is located in the gut. For better digestion, nutrient absorption and maintenance of overall health a healthy gut health is necessary.
Maintaining a balanced gut health ensures a strong immune system, proper serotonin production and optimal hormone regulations. Having a balanced gut health not only helps in good digestion but also provides stable mental health.
Imbalanced gut health or poor gut health can lead to issues like chronic inflammation, digestive problems, fatigue, constipation, heartburn, weight gain and more. Even several autoimmune issues like thyroid issues, rheumatoid arthritis, type 1 diabetes and many more can happen.
Gut and brain connection
Recent research has shown that gut health has a huge connection with mental health. The term gut-brain axis refers to the complex communication network that connects the gut and brain both physically and biochemically.
Through millions of nerves, most importantly the vagus nerve, the gut and brain are connected physically. Studies have shown that stress can inhibit vagus nerve signals leading to gastrointestinal problems.
The Enteric Nervous System (ENS) primarily manages digestion and handles swallowing, enzyme release, elimination and absorption processes. The ENS is often referred to “second brain.” However, recent studies have explored that the ENS has a huge role in emotional shifts.
Irritation in the guts can send distress signals to the Central Nervous System (CNS) that can potentially trigger mood disorders. Henceforth, people suffering from Irritable Bowel Syndrome (IBS), functional bowel syndromes and other bowel problems also experience mental health issues like anxiety, depression and more.
Moreover, gut microbes often produce Short-Chain Fatty Acids (SCFAs) like butyrate, acetate, propionate and more by digesting dietary fibre. Research has discovered that these SCFAs heavily influence brain functions. Propionate is linked to reduced appetite and butyrate is linked to maintenance of the blood-brain barrier.
For instance, an uneasy stomach is often found during stressful times. Stress oftentimes slows down digestion and causes pain, bloating, and constipation. Stress can worsen existing digestive problems like stomach ulcers, IBS and more. Then it became harder to manage those digestive problems.
Depression, a prevalent mental health issue, can often cause loss of appetite leading to weight loss. However, instead, it causes an increase in appetite leading to considerable weight gain. In this case, the connection between the gut and brain plays a significant role.
The fluctuation in eating habits due to depression can affect the production of neurotransmitters like serotonin, in the gut. The neurotransmitters are important for regulating mood and appetite. Changes in eating patterns due to depression can disrupt the balance of gut bacteria. It can impact serotonin synthesis.
During the condition of overeating, the gut may signal the brain for comfort foods like sugar and fat-based food for temporary release from negative emotions. And during the lower eating condition, a negative impact on gut health has been found that can impact the production of essential neurotransmitters.
According to some recent research, the gut microbiome connects the neurological system, mental health and functional gastrointestinal disorders. People who are suffering from gastrointestinal disorders like IBS and more also suffer from mental health issues like anxiety. The gut and brain connection suggests that an imbalance in gut health might contribute to both physical and psychological disorders.
The gut and brain share a close relationship. Henceforth, maintaining emotional well-being and managing mental health conditions is highly important for a healthy gut health.
The ancient view on gut and brain connection
During the 19th century, doctors started to adopt a holistic treatment approach to health. Rather than focusing on individual organs, they started to treat the whole body. During that period, special attention to the gastrointestinal (GI) tract was given by ancient doctors to maintain a healthy gut and brain connection.
A Royal physician James Johnson finds a connection between the gut and brain. In 1827, James Johnson discovered that emotional issues are heavily connected with physical problems in the body. Doctors started to link vomiting with disgust or anxious feelings to highlight the gut and brain connection.
A physician of that century, Whytt, introduces the idea of “nervous sympathy.” It became popular that brought the GI tract as a central topic for health discussion. To describe the gut and brain connection several terms including “the great abdominal brain”, “the sensorium of organic life” and more were used in the health sector.
A London physician, John Abernethy, published some works regarding the gut and brain connection. In his works several discussions on factors like how gut could lead to mental health issues like depression, fatigue and anxiety.
By the mid-1800s, among the working class, GI problems became a common issue. The faster growth of industrial lifestyles like drinking alcohol and eating processed foods increased. By considering the gut and brain connection, doctors urged people to eat regularly and slowly the healthy foods.
During the 19th century, the theory of “autointoxication” was also popular. This theory suggests that constipation could lead to severe health issues. Physicians from France and Germany including Charles Bouchard, linked the gut bacteria to the theory. The theory states that if toxins created during digestion were not expelled from the body they could cause systematic poisoning in the body.
During 1875, a book got very famous, named “Memoirs of a Stomach.” In this book, the character of Mr. Stomach was introduced who struggled with unhealthy eating habits and poor emotional management. This book depicted the bottom line of the gut and brain connection for a healthy lifestyle.
A Royal physician James Johnson finds a connection between the gut and brain. In 1827, James Johnson discovered that emotional issues are heavily connected with physical problems in the body. Doctors started to link vomiting with disgust or anxious feelings to highlight the gut and brain connection.
A physician of that century, Whytt, introduces the idea of “nervous sympathy.” It became popular that brought the GI tract as a central topic for health discussion. To describe the gut and brain connection several terms including “the great abdominal brain”, “the sensorium of organic life” and more were used in the health sector.
A London physician, John Abernethy, published some works regarding the gut and brain connection. In his works several discussions on factors like how gut could lead to mental health issues like depression, fatigue and anxiety.
By the mid-1800s, among the working class, GI problems became a common issue. The faster growth of industrial lifestyles like drinking alcohol and eating processed foods increased. By considering the gut and brain connection, doctors urged people to eat regularly and slowly the healthy foods.
During the 19th century, the theory of “autointoxication” was also popular. This theory suggests that constipation could lead to severe health issues. Physicians from France and Germany including Charles Bouchard, linked the gut bacteria to the theory. The theory states that if toxins created during digestion were not expelled from the body they could cause systematic poisoning in the body.
During 1875, a book got very famous, named “Memoirs of a Stomach.” In this book, the character of Mr. Stomach was introduced who struggled with unhealthy eating habits and poor emotional management. This book depicted the bottom line of the gut and brain connection for a healthy lifestyle.
Signs of unhealthy gut health
Because of a considerable gut and brain connection, the state of an unhealthy stomach might also lead to a stressful life. If the gut does not function properly, it can disrupt the production of neurotransmitters that have a huge role in mood and emotion management. Therefore, it is necessary to acknowledge the unhealthy gut signs for better management of the gut and brain connection.
1. Upset Stomach
If you often suffer from low digestion, gas, bloating, diarrhoea, heartburn and more that could be a sign of bad gut health. This problem mostly arises in old age. However, experiencing an upset stomach at a young age might be caused by too consumption of processed food, high-sugar foods and many more.
2. Sleep disturbance
Due to the gut and brain connection, sleep disturbance also can count as a sign of poor gut health. The serotonin that regulates mood and sleep in the body is produced in the gut. Therefore, inflammation or irritation in the gut might disrupt serotonin production which can lead to poor sleep.
3. Intolerance towards some foods
The unhealthy gut often leads to food sensitivity or intolerance. Poor-quality bacteria in the gut often lead to food intolerance. People who struggle to digest certain types of foods often suffer from bloating, gas, nausea and many other problems. These problems disrupt mental peace by increasing anxiety levels.
4. Extreme food cravings
People who have extreme food cravings for high-sugar foods or processed foods often have an unhealthy gut. Sugar is responsible for creating bad bacteria in the gut. The imbalance of bacteria bad and good bacteria in the gut leads to poor gut health and also impacts mental stability.
5. Migraines
Some studies have suggested a direct link between headaches and gut health. Experiencing migraines with nausea or vomiting suggests poor gut health. People who suffer from extreme migraines condition or have frequent headaches refer to their GI disorders.
6. Autoimmune problems
An imbalance in the gut health might increase some autoimmune issues like thyroid issues, type 1 diabetes, multiple sclerosis and more. A poor gut might allow toxins to enter the bloodstream leading to systematic inflammation in the body. Worsen of the autoimmune problems can heavily disrupt mental health.
7. Mood disorders
People who are suffering from GI problems and who have autoimmune problems often experience mood disorders. Henceforth, mood disorders like anxiety, mood swings, depression, over-thinking and more could be a sign of poor gut health.
Steps to balance gut health
1. Build a healthy diet
Adding prebiotics like non-digestible fibre to the diet list might help to build healthy gut health. Prebiotics are available in vitamin form and natural sources including kefir, yoghurt, kimchi and more.
2. Limit the consumption of sugary foods
To increase good bacteria in the gut, it is essential to limit the consumption of sugary foods and processed foods like cake, chocolates, chips, ready meals, ice creams and more. Instead of these sugary and processed foods, incorporating nutrition-full foods like fruits, vegetables, whole grains and more helps maintain good gut health.
3. Drink water
Digestion has a deep connection with water consumption. The human body is up to 60% of water. Henceforth, it plays a crucial role in digestion. Moreover, staying hydrated for the whole day helps to enhance overall health including mental health.
4. Daily exercise habits
Exercise shares a direct link to healthy gut health. Building a habit of physical activities can promote the growth of beneficial bacteria like lactic acid and Bifidobacteria. Moreover, due to exercise our body releases endorphins that help relieve tension and stress.
5. Eat slowly
It is proven that slow eating helps in better digestion. It leads to the feeling of fullness. Moreover, eating slowly helps to maintain weight and greater satisfaction over meals which leads to less consumption of excess calories. Mindful eating or slow eating also helps in reduce stress and promote overall well-being.
6. Manage stress
During stressful events, the human body releases cortisol which protects our body. If the cortisol level increases for a prolonged period, then our body tries to protect us by increasing our appetite. We started overeating, which led to bad gut health. Henceforth, managing stress can promote better gut health.
7. Get enough sleep
The “happy hormone”, serotonin, is produced in the gut, and good sleep quality manages the production of serotonin. Therefore, taking 7-8 hours of sleep can improve gut health by producing a good quantity of serotonin. Because of the gut and brain connection, enough sleep can reduce anxiety and help in mood stability.
FAQ
Can gut health affect mental health?
Irritation in the guts can send distress signals to the Central Nervous System (CNS) that can potentially trigger mood disorders. Henceforth, people suffering from Irritable Bowel Syndrome (IBS), functional bowel syndromes and other bowel problems also experience mental health issues like anxiety, depression and more.
What issues does poor gut health create?
Imbalanced gut health or poor gut health can lead to issues like chronic inflammation, digestive problems, fatigue, constipation, heartburn, weight gain and more.
How does the gut microbiome impact mental health?
According to some recent research, the gut microbiome connects the neurological system, mental health and functional gastrointestinal disorders. People who are suffering from gastrointestinal disorders like IBS and more also suffer from mental health issues like anxiety. This connection between the gut and the brain suggests that an imbalance in gut health might contribute to both physical and psychological disorders.
Is our body made of 70% water?
The human body is up to 60% of water. Henceforth, it plays a crucial role in digestion.
How managing stress can promote good gut health?
During stressful events, the human body releases cortisol which protects our body. If the cortisol level increases for a prolonged period, then our body tries to protect us by increasing our appetite. Henceforth, managing stress can promote better gut health.
Is depression can lead to weight gain?
Depression can increase in appetite leading to considerable weight gain. During the condition of overeating, the gut may signal the brain for comfort foods like sugar and fat-based food for temporary release from negative emotions.
What is the importance of gut health?
Maintaining a balanced gut health ensures a strong immune system, proper serotonin production and optimal hormone regulations. Having a balanced gut health not only helps in good digestion but also provides stable mental health.
