It’s interesting to think about how interconnected our bodies really are. One thing, whether that be something so seemingly insignificant, could have a large impact on another thing. That being said, what sort of impact could our diet be having on our mental health?
Our understanding of mental health has shifted dramatically over the years as more research has surfaced. The causes associated with mental illnesses have been focused on genetic traits, environmental exposures, and internal brain chemistry. These factors, among many others, are defined links with mental health. However, these are only some of the pieces of the puzzle. Now is time to focus on a key contribution to mental health, and more specifically anxiety: the microbiome.
The microbiome and it’s associated relationship with the brain has risen to the spotlight in mental health research. The emerging area of microbiome studies has brought more insight into the importance of diet on mental health conditions, specifically anxiety-related disorders. Without the requirements for prescription medication, dietary changes are safe and effective potential treatment for anxiety.
First, we have to acknowledge the messages our gut is trying to tell us, and more importantly, what we can do to manage the symptoms that arise from this. Until we do this, we won’t be able to combat the underlying problems through specific dietary changes.
Let’s Talk About Stress and Anxiety
It’s important to note the difference between stress and anxiety as they are known to be used interchangeably.
Stress is a natural response to changes in our internal or external environment. This response produces a stress hormone known as cortisol which functions to increase our blood glucose levels. In the short term, this process is advantageous as the elevated levels of blood glucose provides our brain and body with energy to do work; however, over longer periods of time, this can elicit systemic problems. Stress management is key to avoiding the potential long-term problems associated with the overproduction of cortisol.
Anxiety is the reaction we have to stress. It’s an emotion defined by feelings of nervousness, tension and worried-thoughts. It also produces some physiological changes such as increased heart rate, breathing, and sweating. Much like stress influences certain hormone production and secretion, anxiety does too. Some of the most common anxiety disorders include generalized anxiety disorder, social anxiety, specific phobias, panic disorders, obsessive-compulsive disorder, and post-traumatic stress disorder.
The Brain is Connected to the Gut
The brain and gut are two vital organs that are not often recognized as being intimately connected. Without a doubt, it’s difficult to fathom that the relationship between them even exists based on their location within our body. Based on separation, we require networking systems to allow for their communication. These systems take the form of both a physical and biochemical pathway, making up the foundation of our microbiota-gut-brain (MGB) axis.
The Physical Pathway
The vagus nerve is a parasympathetic nerve that relays bi-directional information. It carries messages from the brain to the gut and vice-versa. The vagus nerve is known as the “rest-and-digest” nerve of our nervous system due to its parasympathetic involvement.
These messages sent by the vagus nerve are imperative for affecting our mood. In fact, the stimulation of our vagus nerve plays a crucial role in major psychiatric conditions by modulating our levels of stress and anxiety. Under healthy conditions, a diversified microbiome stimulates the activity of our vagus nerve, helping to control our anxiety-like symptoms.
The Biochemical Pathway
Neurotransmitters and hormones are the chemical messengers produced in the brain and gut to influence our mood. One of the ways our gut can transmit messages to the brain is through serotonin. This neurotransmitter, known for contributing to feelings of joy and happiness, is produced by our gut. Interestingly, serotonin’s activity can be turned on or off depending on our diet.
Another way the gut communicates with the brain is through the interaction of the HPA axis. Composed of the hypothalamus (in the brain), the pituitary gland (also in the brain), and the adrenals (on top of the kidneys), the HPA axis communicates bi-directionally to regulate stress. Gut microbes play a part in its activation which leads to changes in our sleep and stress reactivity. By doing so, they influence memory, mood, and cognition — all of which are integral to proper brain functioning processes.
Through means of the physical and biochemical pathways, we need to implement the appropriate nutritional tools to alter the gut microbiome and encourage better health outcomes.
Diet and our Microbiome
Our microbiome is an intricate system home to billions of microorganisms that make up the gut flora within our gastrointestinal (GI) tract. The complexity of our gut flora relates to our health and longevity. The more complex these microorganisms are, the healthier and more disease-resistant our bodies become. The best way to achieve a diverse gut is to commit to a well-rounded, healthy diet filled with the necessary vitamins and nutrients our bodies require.
Although our understanding of eating ‘clean’ relates more to losing weight and staying fit, it’s so much more than that. Scientists, doctors, and dieticians alike recognize the importance of a balanced diet in regards to maintaining a prosperous environment for gut bacteria. The dietary changes necessary to impact our overall health, including our brain health, are simple yet incredibly effective. Let’s take a look at 5 ways we can achieve this.
1. Probiotics and Prebiotics
Probiotics are the good bacteria that we get from certain food and supplements. They improve our gut health by enhancing and restoring gut flora which influences our metabolism, immunity, and even mood!
Research has supported the notion that probiotics can influence the neurotransmitter release in the gut which ultimately affects (and reduces) symptoms of anxiety, depression, and other mood disorders. One of which, known as Gamma-Aminobutyric Acid (GABA) is produced by the gut and functions as a mood stabilizer. Through the support of probiotic supplementation, the secretion and activation of GABA to control feelings of fear and anxiety. To think a simple addition of probiotics to your daily menu can cause this downstream effect is remarkable.
Examples of common probiotics you can try today include:
– Yogurt
– Kefir
– Sauerkraut
– Olives
– Pickles
– Miso soup
– Apple cider vinegar
– Soy milk
– Kombucha
Prebiotics are a lesser-known supplement when compared to probiotics. In terms of their protective abilities, they’re just as important. Prebiotics are a non-digestible plant fibre that serves to fuel our lower digestive gut bacteria. They act as a ‘fertilizer’ to promote the growth of gut flora. Due to our body’s inability to sufficiently break them down, they bypass the majority of the digestive tract, arriving in the colon where they can support the growth and long-term survival of this bacteria.
Some examples of prebiotics include any complex carbohydrates such as fibre, resistant starches, and natural sugars. Examples of prebiotic sources include:
– Chicory root
– Dandelion greens
– Garlic
– Onions
– Leeks
– Asparagus
– Bananas
2. Limit Inflammatory Foods
Our gut can become the epicentre of inflammation from a variety of foods we digest every day, without even being aware of it. The irritation from this inflammation causes a disruption in the environment of bacteria that’s in the gut. Through the intimate gut-brain axis we’ve discussed, gut inflammation can significantly influence our stress response through the release of the reuptake of various neurotransmitters.
Some examples of inflammatory foods that can affect digestion include:
– Sugar and high fructose corn syrup
– Artificial trans fats (such as fried foods, baked goods, and frozen pizza)
– Refined carbohydrates (such as bread, pasta, pastries, or candy)
– Vegetable and seed oils
– Alcohol
A noteworthy way to combat the effects of inflammation in the gut is to incorporate omega-3 fatty acids into your diet. This fatty acid is known to minimize the production of inflammatory cytokines to fight back against gut inflammation — more on this in a moment.
3. Omega-3 Fatty Acids
Omega-3 fatty acids are polyunsaturated fats that we must get through our diet. Better known for their role in preventing heart disease by lowering blood pressure and minimizing risk for clots, omega-3 fatty acids are also shown to be key players in overall brain health. Our central nervous system, consisting of the brain and spinal cord, has the highest concentration of fat cells (including omega-3 fats) compared to any other system. With its abundance, it assists with brain functioning by preventing inflammation and producing dopamine, a ‘feel-good’ chemical in the brain that helps to protect us against anxiety.
Sources of omega-3 fats include:
– Fatty fish (such as salmon, mackerel, tuna, and sardines)
– Nuts and seeds (such as flaxseed, chia seeds, and walnuts)
– Plant-based oils (such as flaxseed oil, soybean oil, and canola oil)
4. Stay Hydrated
Drinking your daily dose of water can be a challenge for many of us. Depending on your energy expenditure and food intake, you might not have the same thirst level but still require a minimum amount of water. Oftentimes, people tend to neglect its importance when it comes to overall health, not to mention its role in our gut health.
Getting enough water throughout the day plays a beneficial role in maintaining the good bacteria in our digestive tract. In addition, it helps to flush out any toxins from your GI tract, keeping your gut healthy. A good trick to remember is the 8 by 8 rule: 8 glasses of 8 ounces every day, minimum.
5. Give Yourself Time to Digest
An overlooked feature to better gut health is to give ourselves enough time to digest the foods we eat. As mentioned earlier, the “rest and digest” state is meant to turn off our body’s internal stress system and focus more on resting and digesting. Slowing down digestion by taking smaller bites and more time between each bite will allow our bodies to produce the gastric juices to break down the food. The goal in this is to adequately absorb the necessary nutrients along with vitamins and minerals needed for proper body and brain functioning.
Our vagus nerve can then send signals back to the brain to subconsciously remind us there are no threats nearby, and we can peacefully enjoy this meal. This will then inhibit any signals to begin cortisol production that leads to stress and anxiety.
Start Making Small Changes Daily
Understanding the importance of a healthy gut and the role it plays in our brain functioning can be beneficial to our overall health. Making small changes everyday can have a large impact on the health and longevity of our microbiome which can in turn can work towards long-term anxiety management.