Is Gut Health Linked To Mental Health And Stress? - Sally W.
Around 55% of Americans battle stress on a daily basis, with key contributors including work pressure, poor sleep, and the state of the nation. New research indicates, however, that stress and mental conditions like anxiety and depression are also related to poor gut health. Maintaining a healthy gut microbiome is important for both your physical and mental health. How can stress hamper your gut health, and how can depleted microbiome levels in turn harm your mental health?
The Relationship Between Stress And Gut Health
A review published in the Journal of Physiology and Pharmacology found that exposure to stress results in changes in brain-gut interactions. These alterations lead to the development of a wide range of gastrointestinal problems - including inflammatory bowel disease, irritable bowel symptoms, peptic ulcers, and gastroesophageal reflux disease (GERD). Just one of the many effects of stress on the gut involves an increase in intestinal permeability. Because stress has such a powerful effect on health, it is vital to battle it proactively, through proven approaches such as meditation, time spent in nature, yoga and regular workouts. These activities all keep cortisol (stress hormone) levels down, but they also have a wide array of additional physical and mental health benefits.
How Can Poor Gut Health Affect Stress-Related Conditions?
Stress can be considered a risk factor for two of America’s most prevalent mental conditions - depression and anxiety, which also have a proven link to gut health. A 2015 study by Jessica Yano et al found that since gut microbes regulate the levels of serotonin ('feel good neurotransmitters' or 5-HT receptors), altering microbiota can improve symptoms of diseases related to 5-HT - including depression. Another study (by researchers at the Flanders Institute for Biotechnology) found that people with depression tended to have low levels of two bacteria in particular - coprococcus and dialister). Scientists stated that it is vital to have a wide array of microbiota for optimal mental health because each type of bacteria plays a different role. Some microorganisms can produce substances that are associated with a better mental quality of life.
Gut Health And Anxiety
Research published in the journal General Psychiatry has found that people battling anxiety can alleviate their symptoms by building a healthy gut microbiome. In the paper, researchers reviewed 21 studies, finding that two approaches (taking probiotics and consuming a healthy diet) can help healthy microorganisms thrive in the gut and thereby alleviate anxiety. Interestingly, the biggest reduction in anxiety was found among those who simply adjusted their diet. Researchers recommend a diet comprising lean proteins, fruit and vegetables, healthy fats, and pulses. A fiber-rich diet is vital for microbiomes to thrive, since fiber provides healthy bacteria with a kind of ‘net’ that can help them grow in numbers.
Recent studies have pointed to an important link between gut and brain health. Depleted levels of microbiota are linked to depression, stress and anxiety. To improve your microbiome, consume a Mediterranean-style diet that is high in fiber and low in sugar and refined products.
The Relationship Between Stress And Gut Health
A review published in the Journal of Physiology and Pharmacology found that exposure to stress results in changes in brain-gut interactions. These alterations lead to the development of a wide range of gastrointestinal problems - including inflammatory bowel disease, irritable bowel symptoms, peptic ulcers, and gastroesophageal reflux disease (GERD). Just one of the many effects of stress on the gut involves an increase in intestinal permeability. Because stress has such a powerful effect on health, it is vital to battle it proactively, through proven approaches such as meditation, time spent in nature, yoga and regular workouts. These activities all keep cortisol (stress hormone) levels down, but they also have a wide array of additional physical and mental health benefits.
How Can Poor Gut Health Affect Stress-Related Conditions?
Stress can be considered a risk factor for two of America’s most prevalent mental conditions - depression and anxiety, which also have a proven link to gut health. A 2015 study by Jessica Yano et al found that since gut microbes regulate the levels of serotonin ('feel good neurotransmitters' or 5-HT receptors), altering microbiota can improve symptoms of diseases related to 5-HT - including depression. Another study (by researchers at the Flanders Institute for Biotechnology) found that people with depression tended to have low levels of two bacteria in particular - coprococcus and dialister). Scientists stated that it is vital to have a wide array of microbiota for optimal mental health because each type of bacteria plays a different role. Some microorganisms can produce substances that are associated with a better mental quality of life.
Gut Health And Anxiety
Research published in the journal General Psychiatry has found that people battling anxiety can alleviate their symptoms by building a healthy gut microbiome. In the paper, researchers reviewed 21 studies, finding that two approaches (taking probiotics and consuming a healthy diet) can help healthy microorganisms thrive in the gut and thereby alleviate anxiety. Interestingly, the biggest reduction in anxiety was found among those who simply adjusted their diet. Researchers recommend a diet comprising lean proteins, fruit and vegetables, healthy fats, and pulses. A fiber-rich diet is vital for microbiomes to thrive, since fiber provides healthy bacteria with a kind of ‘net’ that can help them grow in numbers.
Recent studies have pointed to an important link between gut and brain health. Depleted levels of microbiota are linked to depression, stress and anxiety. To improve your microbiome, consume a Mediterranean-style diet that is high in fiber and low in sugar and refined products.
