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aAre you irritated, sad, sad or worried? These may be related to your poor gut health.
Our brain and gut are connected in a complex, bi-directional, symbiotic relationship. this communication Network Known as the gut-brain axis.
The human gut contains trillions of bacteria, commonly known as the gut microbiota, which play an important role in influencing mood and mental health, as explained by numerous studies. However, this area of research is relatively new and has attracted a lot of attention over the years.
This article in the Gut Health series discusses the various ways in which gut, brain and mental health are linked.
first of its kind review Studyfrom King’s College, London, on 15 September, analyzed 59 case-control studies and found that people experiencing depression, anxiety, bipolar disorder and psychosis were deficient in Faecalibacterium and Coprococcus, two gut microbiomes that are anti-inflammatory in nature. Is. Additionally, people who were living with these conditions had higher levels of Agerthella, a bacterium that causes inflammation.
Read also: You are what you eat — the connection between memory and our gut
vagus nerve-gut-brain interaction
The vagus nerve is an important component of the autonomic nervous system that connects our gut and brain and helps With digestion, swallowing, breathing, appetite, etc. This nerve sends signals to both the brain and the gut, controls the brain-gut axis, and defines the brain’s response to inflammatory diseases such as irritable bowel syndrome or Crohn’s disease. vagus nerve-gut connection telling Why stress can affect our digestion, but also why digestive problems can affect our mood. The vagus nerve plays an important role in modulating cortisol, the stress hormone. one in Study, rats fed a gut-friendly probiotic diet reported decreased levels of stress hormones in their bodies. This effect of probiotics was not observed when their vagus nerve was removed.
Neurotransmitters are chemicals that control feelings or emotions. Serotonin, a neurotransmitter that controls happiness and the body’s circadian rhythms, is Presented In large quantities by the intestine. gut microbes too the product A gamma-aminobutyric acid (GABA), another neurotransmitter that participates in the control mechanisms of fear and anxiety. a Study Feeding probiotic food to lab rats increased the production of GABA and helped reduce anxiety and depression.
A 2019 Review Provides the latest evidence on glutamate, a neurotransmitter or neuromodulator in the gut-brain axis, explaining how it affects taste, gut sensitivity and motility of the digestive tract, and brain functions such as stress response, mood, and behavior. also affects.
Read also: Carbs have hooked people like cocaine. And Indians are not slowing down
Control of gut bacteria from hunger to depression
gut microbiota Production of Short-chain fatty acids (SCFAs) such as butyrate, propionate, acetate are fermentable dietary fibers that play potential roles in regulating appetite, influencing the gut environment and in the physiology of the colon. Butyrate is an essential SCFA that keeps The gut is happy, maintains the lining of the gut, reduces inflammation, and helps build and maintain the blood-brain barrier, while propionate is met High-energy foods to reduce appetite and block reward-based mechanisms.
Dysbiosis – a condition defined by an imbalance in the gut microbiome culture – leads to the growth of opportunistic bacteria in the gut, followed by the onset of inflammation. affiliated With a range of psychiatric disorders including depression and Alzheimer’s disease.
a Review Of the 26 studies, a strong association was found between the gut microbiota, the brain-gut axis, depression and how a person thinks. The authors reiterate the important role of the gut microbiome in ensuring mental well-being.
Lipopolysaccharide is a bacterial toxin that causes inflammation when excessive amounts leak from the gut into the blood. Lipopolysaccharide-induced inflammation is associated with serious brain conditions such as dementia, schizophrenia and depression Explained In a review by John R. Kelly and colleagues.
Read also: Health drinks like Bournvita, Horlicks give your kids more sugar and hardly any nutrition
Diet and the gut-brain axis
probiotics or live bacterial culture Bifidobacterium, lactobacillus, And lactococcus The species is one of the most beneficial brain foods. Probiotics that benefit the brain are called ‘psychobiotics’. Renowned researcher and scholar Timothy G. Dinana defines A psychobiotic “as a living organism, when consumed in sufficient quantities, produces health benefits in patients suffering from mental illnesses.” These probiotics produce brain friendly compounds like GABA, serotonin, butyrate and maintain a healthy brain-gut axis.
Eight-Week Randomized Control Trial informed of Decreased depression scores among participants supplemented with probiotic cultures.
had a probiotic such as Bifidobacterium longum NCC3001 met To be beneficial for people living with irritable bowel syndrome and depression at the same time.
Prebiotics are types of soluble dietary fiber that are food sources of the gut microbiota. These fibers are then broken down by the gut microbiome into neuro-supportive SCFAs. forty five healthy volunteers informed of A significant reduction in the stress hormone, cortisol, after taking galactooligosaccharides, a prebiotic supplement, for three weeks.
There are also food groups that help maintain a healthy brain-gut axis. Probiotics derived from fermented foods like Greek yogurt, sauerkraut and kefir play a big role. Resistant starches and prebiotics derived from high-fiber foods such as whole grains, whole fruits, green leafy vegetables, nuts, seeds, legumes, oats, quinoa and millet are also beneficial. Equally important are omega 3 fatty acids found in food such as fatty fish, walnuts and seeds.
There is no doubt that the gut-brain connection is an important determinant of a person’s overall well-being. The gastrointestinal system is sensitive to emotions and feelings. Anxiety, depression, anger, stress can affect the health of the gut to a great extent. In addition, poor gut health, leaky gut, and gut diseases such as irritable bowel syndrome can trigger the brain to generate negative emotions, and can sometimes lead to serious psychiatric illnesses such as schizophrenia or Alzheimer’s disease. . A varied, probiotic-prebiotic-rich diet is important for maintaining gut microbiome balance, preventing dysbiosis and inflammation.
Subhashree Ray is a Doctoral Scholar (Ketogenic Diet), Certified Diabetes Educator, and a Clinical and Public Health Nutritionist. She tweets @DrSubhasree. Thoughts are personal.
This is the second part of a three-part series on gut health. NS First The article focuses on the relationship between gut and weight gain. The third will explain the relationship between the gut microbiota and the immune system, and provide detailed dietary guidelines.
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