Your Gut Microbiome and Mental Health

When was the last time you thought about your gut? Do you ever notice increased stress at about the same time you’re experiencing gastrointestinal (GI) issues? Your gut is home to trillions of microorganisms and bacteria that communicate with the rest of your body. It also serves as a “second brain” that plays a crucial role in your mental health. We’ll explain the connection between your gut health and stress levels.

The Link Between Your Gut and Mental Health

To understand why you can think of your gut as your “second brain,” we need to explore more closely the gut microbiome, a system of organisms that line your GI tract and absorb the nutrients you consume. Your gut microbiome also transmits signals to the brain, some of which influence your cognition, behavior, and mood.

Bacteria like Firmicutes and Bacteroidetes can affect the gut-brain communication channel and contribute to such conditions as anxiety and depression when your GI tract experiences changes. Even if you’re not particularly prone to depression, anxiety, or other mental disorders, it’s likely you still confront stress occasionally. Scientists have found that the state of your gut health or the bacterial composition of your gut microbiome can determine how well you hold up to stressful stimuli.

Nourishing Your Mind and Gut

You’ve probably heard that a healthy diet can have positive effects on your mental health, but much of the influence can be traced back to gut-brain communication. Eating the right foods can help you manage stress and even reduce the severity of anxiety and depression.

There are harmful bacteria that can trigger mental health issues, but you can limit their impact by consuming foods rich in probiotics, prebiotics, and postbiotics. Ask your neighborhood integrative nutrition specialist to help you incorporate these nutrients into a healthy meal plan.

Remember that gastric problems like irritable bowel syndrome can make you feel bad mentally as well as physically. To protect yourself from gut-related problems or reduce their severity, propagate healthy microbes by eating more of the following:

• Bone broth for the collagen
• Miso, a Japanese seasoning
• Fermented soybean products like tempeh
• Pickles fermented in brine
• Probiotics like yogurt (goat’s milk if sensitive to dairy)
• Fermented cheese, like cheddar and gouda
• Prebiotic foods like leeks, asparagus, artichokes, garlic, and onions
• Fresh caught Salmon and other fish rich in omega-3 fatty acids
• Sauerkraut
• Whole grains
• Fruits and non-starchy vegetables

Be careful about taking antibiotic medications, which can disrupt your gut health. If you need to take an antibiotic, ask a doctor at your Cincinnati holistic wellness clinic to recommend a probiotic supplement while you’re medicating.

It’s also beneficial to watch for symptoms of gut distress, such as diarrhea, gas, bloating, abdominal pain, constipation, and possible lactose intolerance. Also, difficulty concentrating, sleep difficulties, and bouts of anxiety or depression might signal more serious issues with your gut.

Finally, do what you can to manage and reduce your stress. That gut-brain connection works both ways, meaning that excess stress upsets digestive health. Get plenty of exercise, take up meditation, or find other ways to relax.

Strengthen Your Gut and Support Your Mind

Stress management is a core component of overall health, and so is facilitating a healthy and robust gut microbiome. If you notice both an uptick in stress and GI issues, the local integrative professionals at Blatman Health and Wellness Center can provide support. From local nutrition counseling to supplement recommendations, we can help you nurture your “second brain” and restore your emotional well-being.