Back in the day, when Desmond (my lovely spouse) used to joke that my moods were directly tied to my tummy's happiness, I brushed it off, believing he was more in love with his comedy ambition than with the reality of the situation. Guess who now has the last laugh? Turns out, he was onto something. You see, recent research has shown there is a bona fide, undeniable connection between our mental health and the state of our gut.
We've all heard of "gut feelings" and "butterflies in the stomach". What if I told you, these aren’t just figments of our imagination or expressions, but suggestive of a bidirectional communication that happens between our brain and our gut. With burgeoning research on gut health, it's now clear that the ecosystem in our gut, known as the gut microbiome, plays a crucial role in regulating our mood, anxiety, and even our cognitive health.
Isn't science just delightful when it surprises us by proving our grandma's old sayings correct? After all, I vividly remember Granny Sterling advising to feed the stomach well for a healthy brain! Now science says that she may have been right all along. Without further ado, let's discuss about this fascinating connection between the gut and brain.
You'll never dine alone again after reading this. There are about 100 trillion (yes, you read that right, TRILLION) live bacteria residing in our gut. Just to put that into perspective, that's a number bigger than the total number of cells in our body. These bacteria along with fungi, viruses, and archaea form what is colloquially known as gut microbiota.
These fun, often cute-looking (under a microscope, mind you), microorganisms play a crucial role in not just digesting food, but also in regulating our immune system, producing essential vitamins, and even combating potential harmful pathogens. They're like those hardworking tiny soldiers from the movie 'Osmosis Jones', battling against the bad bacteria, looking out for our well-being. However, gut health isn't just their responsibility. It’s ours too. We need to provide them with the correct warfare, aka proper diet and lifestyle, to help them be victors in their microscopic battles.
When I first read about this, I felt like I had discovered the missing piece in a giant jigsaw puzzle. So let's get down to the science of it. Communication between our gut and brain is a two-way street facilitated by the gut-brain axis, an intricate communication network that links our central nervous system (which includes the brain) with our enteric nervous system (which the gut is a part of).
This axis supervises the exchange of neurotransmitters (chemical messengers), immune signals, and hormones among others, thereby having a significant impact on our mental state. For instance, around 90% of the body's serotonin, often dubbed as the 'happy hormone', is produced in the gut. Disruptions in its production could significantly affect mood and lead to conditions like depression.
Research has found that people with psychological disorders such as anxiety and depression, often suffer from gastrointestinal problems. While studies are ongoing, it seems that the gut's ecosystem directly influences the development and function of brain areas involved in mood and behavior regulation.
A bad gut day no longer entails just a rumbling stomach or heartburn but a potential risk to our mental well-being too. Don't panic just yet. It's not all doom and gloom. There are a bunch of effective measures we could adopt for achieving a flourishing gut environment which in turn can favor our mental health.
Eating diverse foods rich in fiber, protein, wholegrains, fruits and vegetables can enhance the growth of good bacteria in our gut, thereby promoting a healthy microbiome. Incorporating fermented foods like yogurt, kombucha, and sauerkraut, which are rich in probiotics, are also beneficial.
What we avoid is just as important. Excess intake of processed foods, sugars, alcohol, and unhealthy fats can be detrimental to our gut health. Quality sleep, regular exercise and a decrease in stress levels are also vital in maintaining a balanced gut microbiota. I frantically searched for an excuse to include shopping as a stress buster, but alas science doesn’t back me up on that one!
Now, with a 40% chance of getting it right, I promised you a personal anecdote, didn't I? Years ago, in my quest to stay fit, I took up a highly restrictive diet which led to symptoms of IBS (Irritable Bowel Syndrome). These symptoms were coupled with an unexplainable surge in my anxiety levels. I felt listless and confused, wondering how my physical health could take such a toll on my emotions. It wasn't until my understanding of the gut and brain connection that I realized the havoc just the wrong diet could wreak.
Since then, I've embraced a more balanced approach to nutrition. I have made it my mission to make people aware of the often underestimated value of gut health. Today, as I go about my days in sunny Perth, fueling my body with diverse, colourful foods, meditating and practicing yoga, I feel more at peace than ever. Not just with my body, but with my mind as well.
As I wind down, let me remind you, dear readers, to never forget the significant role our gut plays in our overall health. Uncle Ben once said, 'With great power comes great responsibility'. In this case, with a 'Great Gut comes greater Mental Health'. So, let's extend some love to our mini 'good bacteria' army. Keep them thriving because, together, we can conquer the world, one gut at a time.
Written by Madeline Sterling
View all posts by: Madeline Sterling