How Gut Bacteria Affect Your Mood
Today, we're diving into the gut-brain connection. It’s no surprise that the state of our physical health impacts our emotional well-being. But have you ever considered that the bacteria in your gut could be directly influencing your mood and brain health?
The gut-brain axis is the interaction between our gut microbiota and our brain. It's a complex, bidirectional communication system, meaning the bacteria in your gut are capable of playing with your feelings and cognitive function. The good news is that you can directly influence the composition of your gut, helping to positively improve your mood. A healthy gut microbiome = a happier brain.
Your Gut: A Second Brain?
Our gut, also known as the “enteric nervous system,” comprises a network of about 100 million neurons lining our gastrointestinal tract. This “second brain” not only regulates digestion but also sends signals to our actual brain – the one inside our skull. Interestingly, the two are connected via the vagus nerve, a critical two-way highway transmitting information between our brain and gut.
The vagus nerve, one of the longest and most important nerves in the body, plays a crucial role in regulating various vital functions, including heart rate, breathing, and digestion. It is responsible for the bidirectional communication between the brain and many organs within our body, including the gut.
It’s quite easy to damage the vagus nerve. The most common causes of vagus nerve damage are head, neck and chest trauma, surgeries (like on the heart and thyroid), infection of the middle ear or meningitis, chronic conditions that cause nerve damage or neuropathy, autoimmune conditions, and alcohol and drug use. Good news is the vagus nerve can be rehabilitated, which helps improve the communication between the brain and gut.
Bad Gut Bacteria and Your Mood
Our gut is home to trillions of bacteria collectively referred to as the “gut microbiota.” These tiny gut inhabitants are a combination of both beneficial and harmful bacteria. A healthy balance is essential for maintaining not only our gut health but overall wellness. This microbiota interacts with both our enteric and central nervous systems through the gut-brain axis, influencing brain function and behavior.
Research suggests that an imbalance in our gut microbiota, a condition known as 'dysbiosis,' could lead to a cascade of negative effects, impacting our mood and mental health. This imbalance can occur due to various reasons - exposure to chemicals, viral or bacterial illnesses, medications, an unhealthy diet, excessive alcohol, lack of sleep, and chronic stress are just a few contributing factors.
So how do these bad bacteria affect our mood? The answer lies in the chemical messengers, or neurotransmitters, like serotonin, dopamine, and gamma-aminobutyric acid (GABA), that our gut bacteria produce. These neurotransmitters play a vital role in our mood, stress response, and overall brain health.
Serotonin, known as the “happy chemical,” is critical in regulating mood and happiness. It might surprise you to know that 90% of the body's serotonin is produced in the gut! Dysbiosis can lead to reduced serotonin production, thereby leading to mood disorders like depression and anxiety. Excessive serotonin is also a problem.
GABA, another crucial neurotransmitter produced by certain gut bacteria, helps control feelings of fear and anxiety. A lack of GABA may result in anxiety and depression.
Balancing Your Gut Enhances Your Mood
If bad gut bacteria can cause a downturn in mood, it seems logical that improving gut microbiome balance can help create happier days. Here are a few practical ways to achieve a healthy gut microbiome:
Probiotics and Prebiotics: If you don’t have histamine intolerance, you can try incorporating fermented foods like yogurt, kimchi, sauerkraut, and kefir into your diet. These are rich in probiotics, the good bacteria. Also, consume prebiotic foods like asparagus, onions, and bananas, which provide nutrition for these friendly bacteria. There are several probiotic and prebiotic supplements if food sources are difficult with your sensitivities. Those with histamine intolerance and SIBO will want to avoid fermented foods until later in the healing process.
Balanced Diet and Nutrition: Ensure you're eating a balanced diet with plenty of fruits, vegetables, lean protein, and whole grains. Limit processed foods, sugars, alcohol, and sodas, which can promote harmful bacteria's overgrowth. Omega-3 fatty acids, like EPA from fish oil, can also have anti-inflammatory effects, which benefits gut and brain health.
Regular Physical Activity: Regular movement contributes to a healthier gut environment. Aim for at least 30 minutes of moderate exercise most days of the week. You may need to start with a few minutes and work up over time as you can tolerate more, the point is to move your body, work your muscles, and raise your heart rate ever day. Your brain health improves when you are less sedentary throughout the day.
Adequate Sleep: Quality sleep is paramount for gut health and your brain’s function. Make sure you're getting at least 7-9 hours each night. Try to go to bed at the same time every night, developing a routine that helps you relax and wind down to get a good night’s rest.
Stress Management: Chronic stress can wreak havoc on your gut, specifically loosening the junctions between cells, causing “leaky gut.” Incorporate stress-reducing activities like deep breathing, mindfulness, and meditation into your routine. Check out our blog on The Healing Power of Breathing.
The gut-brain axis reveals a fascinating connection between our gastrointestinal health and our mood. If you heal your gut, you heal your brain. And if you change your brain, you change your whole body and state of being. Therefore, taking care of your gut is not just about physical health; it's a crucial part of maintaining your mental and emotional well-being.
Closing Thoughts
Toxins are at play in most mental health conditions, and detoxification and gut healing not only improves your digestion but is shown to bring you mental relief and boost your mood. Not to mention, bring relief of allergies and symptoms of mast cell activation syndrome (MCAS). If you are struggling with anxiety, depression, brain fog, mood swings, neurological issues, and cognitive decline, we’d love to help you get to the root of the issue and find holistic ways to support your gut and brain.
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by sarah southerton
Certified Integrative Health Practitioner (IHP2) & Functional Medicine Health Coach
I specialize in helping people heal chronic illnesses and achieve optimal health. After my own battle with Ehlers Danlos Syndrome (EDS), Lyme disease, Mast Cell Activation Syndrome (MCAS) and Post Orthostatic Tachycardia Syndrome (POTS), I was thrust into the world of alternative medicine, herbal healing, and low-tox/low-stress living. I have since restored my health and no longer suffer with debilitating symptoms and I’m passionate about help other people who are suffering, so they can feel better a lot faster than I did.
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