Have you ever had a gut-wrenching experience? Maybe you felt butterflies in your stomach before a big presentation. If you’ve noticed that your emotions frequently show up in your gut, you are not alone. As it turns out, there is a strong two-way communication path known as the gut-brain axis. Here’s what you should know about the connection between gut health and mental health.
Your second brain
The gut is sometimes referred to as the “second brain.” It actually emits a variety of neurotransmitters, once thought to be the sole province of the brain. In fact, the gut produces 90% of the body’s total serotonin, well known for its effects on mood. So, when you experience a nervous stomach or get nauseous when upset, your second brain might be partially to blame.
And it’s a two-way street. People with anxiety and depression are at far greater risk for irritable bowel syndrome (IBS). And people with IBS are more likely to develop anxiety and depression. The brain and gut are in constant communication, and what happens with one can heavily influence the other.
The gut microbiome
Scientists believe that the reason the gut functions as a second brain has to do with its microbiome. Your gut is home to about 100 trillion bacteria and other microbes. These living microorganisms produce a variety of chemicals that influence the development of neurons and play a role in how the brain behaves.
Everyone’s gut microbiome is unique and heavily influenced by eating patterns. Shifts in the gut microbiome can put you at higher risk for a long list of mental health conditions, from depression to schizophrenia and even Alzheimer’s disease. Interestingly, experiments with fecal transplants have shown that depression can be transmitted solely through the gut microbiome. And on the flip side, introducing a healthy microbiome can alleviate depression. This is early research, though, and much more study is needed.
Home remedies
One of the best ways to help yourself at home is to improve your diet. A balanced gut microbiome is essential to both physical and mental health. Strive for a healthy diet that is high in fiber and other key nutrients. Also, make sure you get plenty of sleep, which helps the mind and body repair themselves, and exercise, which promotes new neuron growth. And find ways to manage your stress.
Seeking treatment
Traditional medicine focuses on treating individual conditions. If you have symptoms of anxiety, a mental health professional will treat those. If you have gastrointestinal (GI) problems, a general practitioner or specialist will treat them. But the strong link between the gut and the brain means that this isn’t always enough. Because there is so much overlap between mental health and the gut, it’s best to seek holistic, whole-person treatment.
If you’re coping with a mental health disorder and GI problems, your treatment team should include both a mental health professional and a family doctor. You may also need a GI specialist, depending on the nature of your condition. Also, consider working with a dietician. They can help you create a personalized nutrition plan to boost the health of your gut microbiome.