GUT FEELINGS

While this proverb is metaphorical in nature, most individuals have experienced a time when their gut tells the story of their emotional state. From butterflies around a crush to a queasy stomach before a big test: the gut tells all. Both gut health and mental health have become dominant topics of conversation over the past decade, with many discussions focused on their connection. While mental health is discussed in everyday circles around the globe, gut health is less widely understood. And though people are still learning about it, there is a proven correlation between gut health and mental health that all begins at the gut microbiome.

The gut microbiome refers to the trillions of micro-organisms living in the intestinal tract. It may sound a little gross, but they are necessary for the body to function. These microorganisms are mainly composed of bacteria, which play an important role in an individual’s brain function, mood, metabolism, digestion, absorption and synthesis of vital nutrients. The gut microbiome begins to flourish while in utero and continues to change as you age. There are many factors that influence an individual’s gut microbiome; some, like lifestyle and diet, can be controlled while others like genetics and trauma, cannot. Only a professional can give specific nutritional advice to an individual given the uniqueness of each individual’s microbiome. Think of it as another fingerprint — a micro-organismal fingerprint.

There are two dietary strategies worth noting that can help keep your microbiome happy and healthy: probiotics and prebiotics. Probiotics contain the good bacteria that populate our intestinal tract. They can be ingested via fermented drinks like kombucha or apple cider vinegar, foods like kimchi or sauerkraut and different pills that can repopulate good bacteria. Prebiotics mainly consist of soluble fiber, feed good bacteria and starve the bad and they can be found in many fruits, vegetables and whole grains. For college students, Dr. Gregory Swets, a doctor at DBC Natural Holistic Health Center, said they can improve their gut health in three specific ways.

“Eat whole foods and eat a wide variety of plants. Eat the rainbow,” Swets said. “Second, make exercise a habit. Regular exercise has been shown to increase disease-fighting bacteria populations and improve production of anti-inflammatory short-chain fatty acids. Finally, stress has a profound impact on gut and microbiome health.” Picture the brain and the gut having a conversation. The brain sends signals to the gut and vice versa; this is referred to as the gut-brain-axis. Food is digested by intestinal bacteria and broken down into macromolecules, which are further broken down into monomers and absorbed into the bloodstream. This triggers hormone and neurotransmitter processes, which can control the brain’s moods and behaviors. For example, eating nuts can boost your serotonin, which controls anxiety and mood. The brain also has a powerful influence on gut bacteria. Short-term and long-term stress can wreak havoc on the microbial balance in the gut, by making the bacteria susceptible to disease and death, and allowing bad bacteria to re-populate if an individual’s diet consists of bad bacteria. Researchers claim that a healthy gut microbiome is linked to normal central nervous system functioning. Additionally, evidence shows that gut inflammation is associated with several mental illnesses, such as anxiety and depression.

With a rise in depression and anxiety in recent years, it is hard to ignore the correlation between mental health and society’s ever-increasing transition to heavily-processed foods.

There is a renaissance happening in scientific research of the gut microbiome, and that interest has led to many great discoveries, but we’re barely scratching the surface,” Swets said. “I see research heading in the direction of personalized microbiome therapies designed to optimize each individual’s microbial fingerprint.” While there is still more research to be done in this field, there is enough evidence to argue for a correlation between gut health and mental health. In the near future, scientists may be able to pursue personalized microbiome therapies, but for now, it appears that fueling your body properly can set you up to better combat symptoms of anxiety and depression. It is time to trust your gut. And remember, eat your veggies and probiotics!