Gut Health And Mental Health: The Hidden Link

Author's Bio: Katie Bailey, MS, RD, LD, FNC

Hi everyone. Welcome back to our channel.

It's estimated that more than one in five adults are currently struggling with a mental health condition. And more and more research is showing that our gut health can significantly impact our mental health.

So in today's video, I'll be discussing what is the gut-brain access?

How does our gut health affect our mental health and vice versa?

What mental health conditions have been strongly linked to our gut health?

And lastly, what can we do to improve our gut health to significantly improve our mental wellbeing?

Hi, I'm Katie Bailey. I'm a Gut Health Dietitian at Oswald Digestive Clinic, where we help individuals improve and resolve their bothersome gut issues.

If you're interested in learning more about gut health, I'll link our free guide Five Ways to Improve Your Gut Health here.

Alright, let's get started on today's topic.

[Video Transcript Below Video - it is the same information]

What is the gut-brain axis?

So the gut-brain axis is a bidirectional communication system between our digestive system and our central nervous system. And this network involves various mechanisms including our immune system, the vagus nerve, and the production of our neurotransmitters from our gut bacteria. And this connection is mediated by our vagus nerve, which is the longest cranial nerve in the body that extends from the brainstem all the way down to our gut. And this serves as the direct line of communication between our gut and our brain.

Now, our gut microbiome is home to trillions of different microorganisms that provide us with energy and nutrients and different metabolites like short chain fatty acids and neurotransmitters, which act as signaling molecules to the brain. The brain in response to these signals then sends messages throughout the entire body to modify our nervous system, inflammation and other processes in the body, the brain and the gut are constantly in communication through neurons, hormones, and our neurotransmitters.

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So how does our gut health affect our mental health and vice versa?

So if you've ever experienced a gut feeling or butterflies in your stomach, these are common expressions that highlight the connection between our brain and our gut. And research has shown that the diversity and the health of our gut microbiome can significantly impact our brain development, our behavior, and the susceptibility of neurological disorders. So our gut health impacts our mental health in the following ways. The first way is through neurotransmitter production. So the gut microbiome plays a crucial role in producing and regulating our neurotransmitters like serotonin, dopamine, and gaba, which are all crucial for regulating our mood, our emotions, sleep and stress. And studies show that about 90% of the serotonin that we produce is actually produced in the gut, and therefore, an imbalance in our gut microbiome can lead to lower levels of serotonin, which could potentially contribute to mental health conditions.

The next way is through inflammation. So an imbalance, gut microbiome, also known as gut dysbiosis, where you have not enough of the good bacteria. Too much of the bad bacteria can lead to increased levels of inflammation in the body. And inflammation has been linked to many different health conditions. Mental health conditions, specifically depression and anxiety. And chronic inflammation affects our brain function because it can alter the function of the brain's neurotransmitter systems. And then lastly, our gut health can affect our mental health through our stress response. So the gut microbiota influence our hypothalmic pituitary adrenal access, also known as our HPA access, which mediates our stress response.

So what mental health conditions have been strongly linked to our gut health?

Well, several studies have linked gut dysbiosis, which like I mentioned before, is that imbalance of microbes in the gut as well as inflammation to an increased risk of depression. And certain strains of bacteria that promote good digestion and a balanced mood are often lacking in those that suffer from depression. While harmful bacteria and inflammatory markers are often elevated in those studies, our gut bacteria also produce neurotransmitters and metabolites that can modulate anxiety related behaviors. And then lastly, research also suggests that imbalances in our gut microbiome may contribute to the development and severity of ADHD symptoms.

So now that we know how our gut health is associated with our mental health,

What can you do to improve your gut health for better mental wellbeing?

So studies have actually shown that improving your gut health often leads to improvement in our mental health symptoms. So to support your gut health and your mental health, there's a few things that you can do. The first is to be eating a diverse fiber rich diet. We know that a diverse microbiome equals a healthy microbiome, and so eating a variety of fiber rich foods is going to help promote the growth of that beneficial bacteria in our gut.

The second thing is to include more probiotic rich foods. So probiotics found in yogurt and kimchi and sauerkraut and keefer or in supplements can help to replenish that healthy bacteria in our gut. Next is to limit our processed foods and excess sugars. So highly processed foods and a lot of added sugar is going to promote the growth of harmful bacteria and lead to more inflammation, which is going to negatively impact our gut and mental health.

Next is managing stress. So we know that chronic stress is going to directly impact our gut health. So really trying to practice mindfulness, meditation, deep breathing, yoga, our regular exercise, all those things are going to help support our mental health and our gut health. And then lastly, working on resolving any gut dysfunction. So if you're struggling with chronic gut issues, it's important to determine what your specific root causes are of your symptoms so that you can find some relief and improve your overall gut health.

If this is something that you are struggling with and you need help determining what is causing your specific symptoms, this is something that we can help you with.

To wrap up our topic for today,

Understanding the gut-brain connection opens up new possibilities to improving mental health. The gut microbiome impacts our mental health through neurotransmitter production, our stress response, as well as inflammation. The gut-brain connection is a two-way street. So by taking care of your gut health through your diet and healthy lifestyle practices, you are also nurturing your mental health. So that's it for today's topic. If you liked this video, please hit the like button and subscribe for more nutrition videos. Let us know in the comments if you have any questions regarding your gut health or your mental health.

If you're interested in working with our clinic, you could click the link here to schedule an appointment. We do take insurance and you can find more information about that on our website.

Thank you for watching. I'll see you next time. Bye.

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If you'd like to explore any of this information further or obtain an individualized nutrition plan, you can schedule an initial appointment at our clinic. We also take insurance and some of our clients get full coverage, which is great.