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"You are what you eat".
The complex interaction between your stomach and brain is critical to your mental health. Human growth is controlled by both their genes and their microbiome. Poor gut health not only causes physical discomfort; but also leads to anxiety, depression, and other mental health difficulties.
The human body contains billions of microorganisms, including bacteria, archaea, fungus, viruses, and protozoa, that live on both internal and external surfaces. These microbes are bacteria weighing more than 1 kg that live in the digestive system; which are the most significant bacteria in the human body, and they are collectively known as the gut microbiota. Humans create space and offer food for the microbiota, hence influencing their count.
Understanding Gut Microbiota
The gut is the largest digestive, immunological, and endocrine organ in the human body, and it also consists of the 'Enteric Neurological System' (ENS). This microbial organ is known as the gut-brain because, unlike other peripheral organs, it can function independently of the brain, and this uniqueness is readily apparent in the persistent vegetative state. The ENS and the brain have numerous similarities in terms of neuronal components, neurotransmitters, and functional independence.
The gut and its microbiota collaborate to conduct digestive, immunological, and endocrine activities, as well as neurotransmission. The gut microbiota has an impact on the brain's growth and maturity. The gut microbiome influences both neuroplasticity and myelin plasticity.
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Impact of gut microbiota on human:
1. The gut microbiota plays a role in food metabolism and absorption; it helps in digestion, in breakdown of proteins, the degradation of bile acid, and the creation of vitamins and other bioactive substances.
2. The gut microbiota affects the pain responses and controls the felt pain. Abnormal microbiota is closely associated with a number of pain-related conditions, including migraine, chronic back pain, and functional abdominal pain.
3. The gut microbiome has a direct impact on cognitive processes like memory and learning ability and disruption impairs the working and spatial memories.
4. The gut microbiome has an impact on mood and emotion. Fatigue, social avoidance, decreased appetite, stress, increased anxiety-like behaviour, and unwell behaviour are all promptly brought on by pathogen infection. In addition to triggering the immunological, neurological, and neuroendocrine systems, psychological stress also degrades mood and alters gut microbiota.
5. It most likely influences human thought and behaviour. Abnormal gut-brain function is harmed by microbiota, which in turn damages brain function and ultimately leads to mental and neurological diseases. The gut microbiome is also linked to social anxiety in response to unfamiliar situations or people.
Microbiota – Gut Brain Connection
The gut-brain axis is the two-way connection between the digestive tract and central nervous system. The neuronal, neuroendocrine, and immunological pathways are the three primary pathways that make up the microbiota–gut–brain axis.
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Neural Pathway:
The quickest way that bacteria influences behaviour and the brain is through the nerve system. The vagus nerve is intimately linked to the illness-causing behaviour brought on by infection. By altering the metabolic pathways linked to neurotransmitters, the gut microbiota controls the synthesis of neurotransmitters.
Neuroedocrine Pathway:
The hypothalamic–pituitary–adrenal (HPA) axis is the primary neuroendocrine transmission mechanism and an essential component of the stress response system. The functioning of HPA axis depends on the gut microbiota. The HPA axis develops abnormally in the absence of a microbiome, and only colonisation within a key window will cause the HPA axis to mature. Other peripheral endocrine gland activities like the secretion of thyroid and sex hormones, is also significantly influenced by the gut microbiota.
Immune Pathway:
In the symbiotic connection with commensal bacteria, the immune system is essential. There is a severe immunological deficit when the microbiota is absent. In addition to influencing neuro-immunity and inflammation to alter the brain and behaviour, the gut microbiota controls the growth and operation of both innate and adaptive immunity.
Dysbiosis, Inflammation and Mental Health Concerns
A healthy gut microbiota is diverse and balanced, whereas gut dysbiosis represents an imbalance or disruption in this ecosystem. Dysbiosis can be defined as variations in the relative abundance of specific microbial taxa, changes in microbial diversity, or the presence of pathogenic bacteria.
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Dysbiosis is caused by poor eating habits, antibiotic use, prolonged stress, and certain medical disorders. Dysbiosis is not only associated with gastrointestinal illnesses, but it has also been connected to a number of mental health issues, including depression and anxiety.
Chronic inflammation connects gut health and mental illnesses. Inflammation is the body's response to a variety of stimuli, including illness, damage, and, most importantly, dysbiosis. Inflammation can affect the equilibrium of neurotransmitters like serotonin and dopamine, which are essential for emotional modulation.
Chronic inflammation in the gut caused by dysbiosis can jeopardise the integrity of the blood-brain barrier which divides the bloodstream and the brain. The gut also produces the feel-good neurotransmitter serotonin; and dysbiosis and intestinal inflammation can alter the delicate balance of serotonin production and control, potentially leading to mood disorders including depression.
Mental Disorders & Gut Health
Poor gut also unhealthily impacts the individual, leading to disorders.
Depression & Anxiety – Dysbiosis in the gut microbiota can cause depression and anxiety. The inflammation can enhance the release of pro-inflammatory cytokines which interferes with the control of neurotransmitters such as serotonin and dopamine, causing the feelings of depression and anxiety.
Autism Spectrum Disorders (ASD) – ASD are a category of neuro-developmental illnesses characterised by difficulties in social communication and repetitive behaviours. Children with ASD frequently have gut dysbiosis, characterised by imbalances in certain bacterial species. Dysbiosis can activate the immune system and cause inflammation, impacting neurodevelopment and behaviour.
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Schizophrenia – Individuals with schizophrenia frequently have gut dysbiosis which can activate an immunological response, resulting in systemic inflammation and perhaps aggravating schizophrenia symptoms of hallucinations, delusions, disorganised thinking, and impaired interactions.
Eating Disorders – Gut health may impact the onset and progression of eating disorders. Dysbiosis can cause an inflammatory reaction, which affects appetite regulation and mood.
Maintaining Gut Health
Following are a few tips to maintain a healthy gut well-being for healthy emotional and mental well-being:
Probiotics & Prebiotics
Probiotics are live bacteria found in fermented foods & dietary supplements, benefitting health if consumed rightly. Prebiotics are non-digestable substances which stimulate growth & functioning of gut bacteria. It may affect neurotransmitter generation, inflammation regulation, and gut barrier strength; also reducing anxiety and depression.
Online therapy offers a safe, judgement-free environment to discuss gut-brain issues, as well as mental health difficulties such as anxiety or depression; improving gut health by addressing stress and emotional factors. It is easily available and convenient, making it an invaluable resource for anybody seeking holistic therapy.
Diet & Lifestyle
The Mediterranean diet, which includes fruits, vegetables, whole grains, and healthy fats, is linked to a lower incidence of depression and cognitive impairment. In contrast, diets high in processed foods like sugar and saturated fats have been related to an increased risk of mental problems. A healthy and diverse gut microbiota includes fibre intake, eating fermented foods, and limiting ultra-processed foods. Regular exercise also reduces inflammation and increases the growth of healthy gut bacteria. Adequate sleep is important for a healthy intestine, healthy emotions, and healthy thought process.
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Conclusion
The gut microbiome has a strong influence on the mind and behaviour. Food has the greatest influence on the gut microbiota, affecting one's life. An individual's diet alters his or her gut microbiota and influences gut-brain function. Different forms of bacteria have distinct effects on the brain and behaviour via the microbiome-gut-brain connection – a healthy diet helps to maintain a healthy connection, which supports brain and mental health, whereas an unhealthy diet disrupts the gut microbiota, which affects gut-brain function and cause dysfunction in microbiota-gut-brain connection.
Schedule a session with Rocket Health India's trained therapists to begin your road to holistic well-being. Your mind-body connection is getting stronger!
References
Ahmad, Nisar. (2023). The Gut-Brain Axis: Understanding the Link Between Gut Health and Mental. UOL, health science department of medicine. Retrieved from https://www.researchgate.net/publication/376812845_The_Gut-Brain_Axis_Understanding_the_Link_Between_Gut_Health_and_Mental
Liang S, Wu X and Jin F (2018) Gut-Brain Psychology: Rethinking Psychology From the Microbiota–Gut–Brain Axis. Front. Integr. Neurosci. 12:33. doi: 10.3389/fnint.2018.00033 Retrieved from https://pubmed.ncbi.nlm.nih.gov/30271330/
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