In the past few years, there is a growing interest in the connection between gut health and mental well-being. In addition, the scientific community is making quite an impressive progress in the field. Above all, as a psychologist, I have personally seen how this relationship can empower clients to take control over their mental health. The gut, our second brain, directs our mood, our thought profess and our overall mental wellness. Let us see the link between Gut Health and Mental Well-Being through this blog.

The Gut-Brain Axis: A Two-Way Street

The gut and the brain communicate with each other through a two way channel. Therefore the Gut Health and Mental Well-Being are interlinked. This system works between the gastrointestinal tract and the brain. Additionally, this connection is facilitated by the vagus nerve, different hormones, and neurotransmitters. This creates a constant flow of information to the brain. Therefore, anything that affects the gut, affects the brain. The gut can directly influence our mental health and can cause issues like anxiety, depression and stress. 

The Role of the Microbiome 

The trillions of microorganisms that make the gut their home are popularly known as gut microbiome or microbes. In fact, these microbes take part in different body functions. For example, digestion, immunity regulation, and even mood regulation. 

Above all, research suggests that imbalance in gut bacteria, known as dysbiosis, leads to harmful consequences. Therefore, it may cause inflammation and disruption in the production of neurotransmitters. For instance, one such important hormone is serotonin. Serotonin is our "feel good hormone and the gut regulates 90% of it.  

Regulating Gut Health and Mental Well-being

Given that, enough is said by now about Gut Health and Mental Well-Being, now let's see what all aspects can be taken into control.

Mood Regulation

A healthy gut supports the production and regulation of key neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA). Now, these chemicals are crucial for maintaining mood balance, reducing anxiety, and promoting a sense of well-being.

Stress Response

Surprisingly, microbes influence the body's response to stress. Cortisol, the stress hormone is under the control of microbes. The microbes modulate when to release these. Thus, having a direct control over our response to stress.

Cognitive Functioning

Lastly, talking about cognitive functioning, this is an emerging field for research. Positively, research suggests that functions like memory, learning and decision making see an impact. Additionally, the gut-brain axis plays a role in neuroinflammation too. With this in mind, neuroinflammation means the swelling of parts of brain. This results in decline of cognitive functioning.

Caring for the Gut

• Firstly, Eat more probiotic rich foods like yogurt, kimchi etc.

• Consume probiotic fibers like garlic, onion, bananas and asparagus.

• Eat less of processed foods like artificial sweeteners, sugars, fried food, ready to eat foods etc.

• Manage stress by practicing stress reduction techniques like mindfulness, meditation and exercise.

• Have a lot of water that will help you in digestion.

• Omega-3 fatty acids are good for the gut. So, add those chia seeds and flax seeds in your smoothies, have more walnuts and keep inflammation low!

• Take antibiotics only when necessary.

• Get enough sleep. When books and parents vouch for a 8 hour sleep, it's not a myth. Sleep helps to maintain a good gut.

• Take probiotics if needed.

• Reduce the amount of red meat you eat.

• Avoid excessive drinking.

Every year, from September 1 to September 7, we celebrate the National Nutrition Week to raise awareness about consuming good nutrients. At Aapli Psych, we are taking this a step ahead and taking it as an opportunity to raise awareness on the importance of nutrients in maintaining a good mental health. Stay tuned with us through the week to know more about nutrition and its impact on mental health! 

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References

1. Harvard Medical School. (2021). "The Gut-Brain Connection." Retrieved from Harvard Health.

2. National Institutes of Health (NIH). (2020). "Microbiome and Mental Health: The Gut-Brain Axis." Retrieved from NIH.

3. American Psychological Association (APA). (2019). "The Role of Gut Health in Mental Wellness." Retrieved from APA.

4. Journal of Clinical Gastroenterology. (2018). "Gut Microbiome and Neuropsychiatric Disorders." Retrieved from PubMed.

5. Psychiatry Research. (2019). "Impact of Gut Health on Mood and Cognitive Function." Retrieved from ScienceDirect.