This blogpost is not for the purpose of medical advice, but for general awareness. If you have a serious gastrointestinal or mental problem, please consult a physician.
Mental health is an interesting topic that has gained recent popularity in the past decade. Humans have finally started recognizing emotional and mental disorders as “real” diseases that affect people’s daily lives. It’s a new change, and I think it’s amazing. It comes with its drawbacks though. Although, much awareness has been raised about mental health, it has also become an obsession, a term that is played with. Social media has a large role to play in this toxic obsession with mental health. Truth is, mental health has become a joke. It’s hard for an individual to talk about depression because of the toxicity around the subject, not just the stigma in many communities, but the dark humor around it. Suddenly, depression is a term everyone uses. The term has lost its seriousness and value, and that’s an alarming call for mental health advocates. Even those with little stress in life start creating a reality of depression for themselves because of how common the condition is. Depression can be misdiagnosed for many conditions, and many conditions can be misdiagnosed for depression – people need to understand this. Additionally, the connection of gut health to mental health has been forgotten. Many therapists and social workers don’t focus on the common connection between gut and mental health. There’s so much focus on trauma, childhood experiences, and emotions with little attention towards digestive health. Gut health is rarely brought up in a therapy meeting, and that’s not good news.
So, let’s dive right into this interesting topic.
Ever felt butterflies in your stomach before going on a scary ride? This small example is a proof of the connection between the gut and brain. The communication system of the brain and gut is called the gut-brain axis. Studies have concluded that the brain directly affects the gut, and vice versa. Many recent studies on IBS and Chron’s Disease have found a fascinating link between depression and these gastrointestinal conditions. In fact, doctors today treat patients of IBS commonly with anti-depressants like Zoloft. Simply said, what happens in the gut is reflected in the brain. Through what though? The Vagus Nerve. The brain and gut are connected both physically through the Vagus nerve, and biochemically through neurotransmitters and other chemicals. The Vagus Nerve is the biggest connection between the gut and brain, but it is not the only. An animal study found that stress inhibited function of the Vagus Nerve, and this resulted in gastrointenstinal problems. IBS and Chron’s Disease patients have reduced Vagal Tone which means a reduced functioning of the Vagus Nerve as suggested by research. Additionally, the gut-brain connection is biochemical too. Neurotransmitters are chemical messengers inside the brain responsible for emotions. They’re fast acting whilst hormones are slow acting. Many neurotransmitters are produced in the gut. Good examples are Serotonin (responsible for making you happy) and GABA (responsible for decreasing fear/anxiety). Studies have found that probiotics play an important role in increasing levels of GABA. Interestingly, a study on mice found probiotics also reduce the stress hormone, thereby decreasing the gastrointestinal issues. Other chemicals like short chain fatty acids (SCFA) are also made in the gut and affect appetite. The gut also metabolizes bile acids made to digest dietary fats. Studies on mice have found that stress and social disorders are linked to lower levels of bile acids. This shows the many chemical connections there are between the gut and brain. Additionally, the gut and brain are also linked to the immune system. Inflammation which is commonly associated with Alzheimer’s Disease and depression is caused by too much LPS (Lipopolysaccharide) passing over to the blood from the gut.
IBS, Chron’s Disease and many other conditions illustrate the connection between the gut and brain. “One small study of people with irritable bowel syndrome and mild-to-moderate anxiety or depression found that taking a probiotic called Bifidobacterium longum NCC3001 for six weeks significantly improved symptoms” (healthline)
Certain foods help the Gut-Brain Axis
1. Probiotics, and prebiotics
2. Omega-3 Fats: Oily fish
3. Fermented Foods: Yoghurt and kefir
4. High-Fiber Foods: Fruits, vegtables, nuts, seeds
5. Polyphenol-rich Foods: Cocoa, green tea, olive oil
6. Tryptophan-rich Foods: Turkey, eggs, cheese
So yes, the brain and gut are connected, but how can this be related to mental health problems today? The toxicity around mental health has decreased the capability to look beyond traumas, and emotional distress. The social media age has prevented so much information from reaching users. The Internet is a place where viral information is what shines in the headlines and is the buzz of town. Information is nitpicked and provided generically. Popularity controls information, and that information is exaggerated well beyond its need. A simple chest pain symptom is exaggerated as a heart attack. This form of information is dangerous for those who aren’t qualified health practitioners. They don’t have the medical knowledge to understand health conditions. This causes confusion among individuals and is one of the reasons why many conditions are misdiagnosed. IBS is commonly misdiagnosed for depression, and depression for IBS. There’s a fine line between many diseases and its important to understand each is treated differently. By being aware of this gut-brain connection individuals will better be able to evaluate their mental and physical health.
There is a clear link between what you eat, and what you are physically, biochemically and mentally. Let that sink in.
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