Entry #10: Gut and Feelings

 Have you ever found yourself lying in bed, stress-eating while doom-scrolling? Have you felt yourself with no energy to do anything, let alone get yourself in order? Have you ever wondered why your brain feels like it's running on an old version of Windows? Could the answer to your mental funk be hiding... in your gut? 

Yes. Turns out your stomach isn't just for digesting food and holding butterflies after your crush gave you that look. It's actually got a pretty active side gig as the gut is the "second brain." Scientists have coined this term, and to be honest, sometimes it seems like the real brain isn't in charge anymore. Your gut could actually help improve your mental health, sounds insane, doesn't it? Antidepressants have been the go-to treatment for anxiety and depression, and they've helped a lot of people. But more recently, studies are pointing to something surprising: probiotics and prebiotics-compounds that support a healthy gut microbiome-might be just as effective in some cases. 

Bacteria Party

Your gut is home to trillions of bacteria. This is a massive ecosystem called the gut microbiome, and it's responsible for more than just digesting food. It helps regulate your immune system, your metabolism, and- here's the kicker- your brain chemistry!
Our brain and gut are in constant communication. When our gut is healthy and "happy," it produces neurotransmitters like serotonin, dopamine, and GABA- all mood regulators. Here's a crazy fact: 90% of our body's serotonin is made in the gut! So when your gut is out of balance, your mood can be too. 

VIP: Probiotics and Prebiotics

Probiotics are "good" bacteria: found in fermented foods like yogurt, kimchi, kefir, and sauerkraut, or supplements. Prebiotics, on the other hand, are types of fiber that feed the good bacteria. They're like fertilizers in our microbiome: these are found in bananas, garlic, onions, and oats. 
Well, recent studies have started looking at these gut-friendly foods and supplements and how they can reduce symptoms of anxiety and depression. The results are promising. One study, published in the journal Psychiatry Research, found that those who took probiotics reported lower levels of mental health compared to those who didn't. 
Free Image: P&P

Why it Matters

We're only beginning to understand the power of the gut-brain connections, but one thing is clear: taking care of your gut is one of the best things you can do for your mental health. It's not a guaranteed fix, but it's a piece of a very elaborate puzzle- and one that doesn't have such a harsh effect on our bodies. Mental health is very complex, and this research opens up the possibility for new treatment and prevention. What's best is that it supports our health without a prescription from a doctor. So next time you're eating a bowl of Greek yogurt or slicing into some sourdough, just know: you might be doing your brain a favor!
Free Image: Gut Brain Connection

References

Cryan, J. F., O’Riordan, K. J., Cowan, C. S. M., Sandhu, K. V., Bastiaanssen, T. F. S., Boehme, M., ... & Dinan, T. G. (2019). The microbiota-gut-brain axis. Physiological Reviews, 99(4), 1877–2013. https://doi.org/10.1152/physrev.00018.2018

Gershon, M. D., & Tack, J. (2007). The serotonin signaling system: From basic understanding to drug development for functional GI disorders. Gastroenterology, 132(1), 397–414. https://doi.org/10.1053/j.gastro.2006.11.002

Mayer, E. A., Knight, R., Mazmanian, S. K., Cryan, J. F., & Tillisch, K. (2014). Gut microbes and the brain: Paradigm shift in neuroscience. Journal of Neuroscience, 34(46), 15490–15496. https://doi.org/10.1523/JNEUROSCI.3299-14.2014

Ng, Q. X., Peters, C., Ho, C. Y. X., Lim, D. Y., & Yeo, W. S. (2018). A meta-analysis of the use of probiotics to alleviate depressive symptoms. Journal of Affective Disorders, 228, 13–19. https://doi.org/10.1016/j.jad.2017.11.063

Reis, D. J., Ilardi, S. S., & Punt, S. E. W. (2018). The anxiolytic effect of probiotics: A systematic review and meta-analysis of the clinical and preclinical literature. PLoS ONE, 13(6), e0199041. https://doi.org/10.1371/journal.pone.0199041

Schmidt, K., Cowen, P. J., Harmer, C. J., Tzortzis, G., Errington, S., & Burnet, P. W. J. (2015). Prebiotic intake reduces the waking cortisol response and alters emotional bias in healthy volunteers. Psychopharmacology, 232(10), 1793–1801. https://doi.org/10.1007/s00213-014-3810-0

Comments

Post a Comment

Popular posts from this blog

Entry #8: The Blue Secret

Image
 Imagine if someone told you there was a way to live longer and feel better, without any sort of insane juicing or fasting. This can be achieved without the need for a kale juice in the morning or eating food that tastes like sadness. Do I have your attention? Good, this can be done by following a simple concept, the  Blue Zone Diet.  There are five places in the world where people live so long and healthy, it kind of makes the rest of us look like we're aging in dog years. No, seriously. These regions - Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California)- have unusually high numbers of people living into their 90s and beyond! With barely any wrinkles or chronic disease, they achieve this miraculous event without the need to live off of protein powder or chase the latest TikTok trend. So what are they doing?  What's the Blue Zone Diet? The Blue Zone Diet doesn't require any sort of ceremony to become a part of it or an...
Read more

Entry #9: Organic Label: Fancy Marketing Tactic?

Image
  Free Image: Organic At your most recent grocery run, you've probably seen the "USDA Organic" label on everything from apples to meat. It promises food grown without synthetic pesticides, fertilizers, or GMOs. But is it truly a guarantee of healthier or more ethical food, or just another marketing strategy to get us to pay more? According to the USDA , organic certification involves strict standards, including annual inspections and detailed documentation of farming practices.  Don't Fall for the Labels In my own health journey, I've noticed how often people assume "organic" automatically means healthier. Consumers think organic is better without really knowing what the label means. Through this blog post, I hope to get the reader questioning those labels. I want the consumers to stop falling for those marketing tactics. The organic community has increased to a $60 billion industry. That's insane! With so many different organic products, the guideli...
Read more