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The Gut-Brain Connection

The Gut-Brain Connection: Improving Mood Through Diet

Sep 7, 2024

Author: Results That Motivate

Did you know that your gut and brain are engaged in constant conversation? Have you ever had that “butterfly feeling” in your stomach? Yep, that's it! This fascinating connection is revolutionizing our understanding of mental health. Recent research has unveiled a complex connection between our digestive system and the brain, called the Gut-Brain Axis, and our mental health. Scientists have been looking for new ways to treat mental health and this discovery opens up new possibilities for managing and potentially preventing mental health disorders. Let’s dive in!

Gut-Brain Axis

Takeaways

  • Up to 95% of serotonin, a neurotransmitter linked to mental health, is made in the gut.

  • The gut-brain system involves two-way communication between the central and enteric nervous system (your gut!).

  • Probiotic and prebiotic-rich foods can help the gut-brain axis.

  • Highly processed foods are linked to depression and anxiety.

  • A healthy gut microbiome is linked to a healthy brain.

Understanding the Gut-Brain Axis

The gut-brain axis links our digestive system and our brain. It's a two-way street that affects our mood and thinking. This connection is essential for our well-being. "Animal and human studies show us that the brain and gut microbiome are closely linked," said Arpana "Annie" Gupta, PhD, co-director of the Goodman-Luskin Microbiome Center at UCLA. 


The Vagus Nerve and Nervous System

The vagus nerve is at the heart of this link. It sends messages between the gut and the brain. Enhanced vagus nerve function is linked to the diversity and abundance of our gut microbiome.

Neurotransmitters and Chemicals

The gut-brain axis is also a chemical link. Many of our neurotransmitters, like serotonin and GABA, come from our gut and its microbes. These chemicals affect our mood and thinking.

"The gut-brain axis is a bidirectional communication system that plays a crucial role in our physical and mental well-being."


The Role of Gut Microbiome in Mental Health

The gut microbiome, consisting of trillions of bacteria residing in our intestines, plays a crucial role in this gut-brain communication. Studies have shown that imbalances in the gut bacteria makeup are associated with various mental health conditions, including anxiety, depression, bipolar disorder, autism spectrum disorder (ASD), and schizophrenia. For example, individuals with depression often show decreased levels of beneficial bacteria like Faecalibacterium and increased levels of potentially harmful bacteria such as Prevotella and Klebsiella.


Super Foods to the Rescue


New studies show that our gut might hold the key to better mental health. By using the gut-brain axis, we can use our gut's power to improve our mood, control stress, and make our brain work better. Wouldn’t it be nice to know we have ways to better control our mood just by changing our diet?


Probiotics, Prebiotics, Postbiotics Oh My!

Probiotics, particularly strains of Lactobacillus and Bifidobacterium, have shown promising results in improving mental health. These beneficial bacteria can help relieve symptoms of anxiety and depression by influencing neurotransmitter metabolism, improving the stress response, and increasing the expression of brain-derived neurotrophic factor (BDNF). Clinical trials have demonstrated that probiotic supplementation can reduce symptoms of depression and anxiety in both healthy individuals and those with mental health conditions.


Examples of probiotics include yogurt, sauerkraut, cottage cheese, and fermented foods like tempeh and kefir. Probiotic supplements are readily available as well. 


Prebiotics act as food for beneficial gut bacteria. Studies have shown that prebiotic supplementation can increase levels of Bifidobacterium in the gut and reduce anxiety symptoms. In autistic children, a specific prebiotic called Bimuno® galactooligosaccharide (B-GOS®) was found to improve anti-social behavior and increase beneficial gut bacteria.

Good sources of prebiotics are whole grains, bananas, greens, onions, garlic, soybeans, and artichokes. If you aren’t a fan of these, prebiotics supplements are readily available, but natural is always better.

Postbiotics, a new term for most people, are waste products left behind when your body digests probiotics and prebiotics. To show you all waste is not necessarily bad, postbiotics can positively affect brain function and can help with depression. 

Postbiotics include nutrients such as vitamins K and B12, folate, amino acids, and substances called antimicrobial peptides that help to slow down the growth of harmful bacteria. Other postbiotic substances called short-chain fatty acids help healthy bacteria flourish. Most foods that are good sources of prebiotics, also lead to postbiotics. It’s like a two-for-one special!


Gut-Brain Connection


Natural Foods for Mental Wellness

Several foods and compounds have demonstrated potential in supporting mental health through their effects on gut bacteria:

1. Dairy products: Fermented dairy beverages containing beneficial bacteria have been shown to improve gut microbiome and alleviate depressive symptoms. Examples include cultured buttermilk, sour cream, and yogurt. 

2. Spices: Curcumin from turmeric and capsaicin from chili peppers have demonstrated antianxiety and antidepression effects in animal studies, partly through their influence on gut bacteria.

3. Fruits and vegetables: A diet rich in fruits and vegetables is associated with better mental health outcomes. Flavonoid-rich orange juice, for example, has been shown to reduce depression scores and increase beneficial gut bacteria. Carrots, dark leafy greens such as spinach, lettuce, cucumber, apples, bananas, grapefruit, other citrus fruits, fresh berries, and kiwifruit are good for your brain.

4. Medicinal herbs: Certain herbal preparations, such as American ginseng extract and traditional Chinese herbal formulas, have shown promise in improving mental health outcomes by positively changing the gut microbiome.


Gut-Brain Axis


The emerging research on the gut-brain axis presents an exciting opportunity for a holistic approach to mental health management. By incorporating probiotic-rich foods, prebiotic fibers, and a diverse array of fruits, vegetables, and beneficial spices into our diets, we may be able to support our mental health from the inside out.

However, it's important to note that while these dietary interventions show promise, they should not replace other mental health treatments. Instead, they can be viewed as complementary approaches to more traditional treatment when needed. 

As we continue to unravel the complexities of the gut-brain connection, one thing is clear: taking care of our gut health is an essential step toward nurturing our mental health. So, why not start today? Incorporate some probiotic-rich foods into your meals, experiment with new fruits and vegetables, or try adding some turmeric to your cooking. Your gut and your mind will thank you for it.


Remember, if you're experiencing mental health concerns, always consult a healthcare professional. If you need it, call or text the National Suicide Hotline (988). Help is available 24/7!


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