We Are What We Eat: How the Gut-Brain Axis Impacts Mental Health
Have you ever wondered why you may feel anxiety in your stomach leading up to or during a stressful event - whether or not you have a diagnosable condition such as Irritable Bowel Syndrome (IBS)? In recent years there has been increasing knowledge shared about the ‘Gut-Brain axis’, and research has shown that the “second brain” in our gut can influence the brain in our heads.
The “butterflies” in our stomach signal neurons that line our gut, which then influence our mind. When people have a “gut feeling” this also could be the signaling of these powerful neurons in our digestive tract. It follows, then, that anxiety and depression could influence our gut health/digestion and vice versa. Serotonin is the neurotransmitter in our brain that antidepressants help boost and is responsible for well-being. However, most of our serotonin is made in the gut, not the brain. Other neurotransmitters found in the gut that affect the brain include Dopamine and GABA, linked to the reward system and mood and nervous system regulation. Signals are most often carried from the gut to the brain and not the other way around. For example, after feeling nauseated, the brain makes the decision not to eat the substance or food again that may have caused the nausea. Low levels of serotonin in the gut have been linked to conditions such as IBS.
There are many studies that highlight the science behind why what we put in our bodies is so important not only for our physical health but our mental health, too. This Atlantic article from 2015 discusses why researchers believe that the microbiome in our gut may play a role in regulating our emotions, thoughts, and behaviors.
Gut health is especially relevant for anyone with chronic inflammation, seen in disorders such as asthma, autoimmune disorders, and many gastrointestinal disorders like Crohn’s Disease and Ulcerative Colitis. For these and other physical conditions, foods can become as or more essential for physical and mental health as traditional western medicine.
Through his website, books and cookbooks (most famously “How Not to Die”), Michael Greger, MD, explains how important eating the right foods is to our physical health by reducing inflammation. (Note that I am not advocating a plant-based diet for everyone, as making that change needs to be a personal choice.) Another helpful book for better understanding food choices and their effects on our body and our environment is Michael Pollan’s Omnivore’s Dilemma.
Our body has difficulty digesting processed food, which contributes to unhealthy bacteria in our microbiome, which in turn adversely affects mental health. Whatever dietary decisions we make, we truly are what we eat. Being aware of the mind-body connection helps make us conscious of how important our food choices really are. Especially during this time of COVID-19, when we have little control over many things in our environment and staying healthy is crucial, consciously eating inflammation-reducing, wholesome foods is something that many people are able to control and that could lead to numerous health benefits. And, as an added bonus, can also benefit our environment.
If you’re interested in giving inflammation-reducing foods a try, start by avoiding these six foods. I’d love to know how it goes if you adopt these changes and if you feel a difference in your overall health and mental well-being!