Gut Health & Mood
But how does our gut affect our mood?
Well, research shows that our gut health dramatically impacts our brain and mood!
The gut is our second brain. It produces many of the same neurotransmitters (chemical messengers) as the brain. When the integrity of the gut is compromised, immune activation and inflammation ensues.
We develop a poorly balanced microbiome. The pathogenic bacteria (bad guys) outweigh the good, producing chemicals that overstimulate the brain and drive inflammation. Leaving you feeling anxious, fatigued, depressed and foggy.
90% of our serotonin is produced in our gut. An imbalance in our beneficial bacteria can lead to a reduction in serotonin (our happy hormone).
Our serotonin does more than just regulate our mood. It's required to make melatonin (our sleep hormone), curb sugar cravings and regulate appetite.
50% of our dopamine (another brain chemical) is produced in the gut. This is our motivation, concentration and another mood regulating hormone.
So, what compromises our gut health?
Stress- decreases blood and oxygen to the gut, affecting our digestion (& increasing fermentation of food), changes the makeup of your microbiome, increases inflammation and gut permeability.
Food intolerances/allergies
Infections - SIBO, parasites, yeast overgrowth, dysbiosis
Environmental toxins - eg heavy metals, pesticides, mould exposure, artificial sweeteners
Medications- eg NSAIDS (ibuprofen, aspirin), PPIs (proton pump inhibitors), antibiotics
Poor eating habits & nutrient deficiencies - eg long-term restrictive diets, high sugar, alcohol and processed foods. Digestive issues will reduce your ability to absorb nutrients.
And now for the plait de resistance,
Some tips and tricks to restore balance to the gut.
Don't guess, get the test! Lab tests can help determine the health of your gut (check for dysbiosis, SIBO, parasites, leaky gut ect) - treat the underlying cause!!
Remove any food intolerances/allergies - dairy & gluten are common & can trigger gut inflammation (even without symptoms)
Foods high in glutamine - help repair the gut and reduce inflammation. Eg bone broths, slippery elm, good quality animal protein (grass-fed), wild caught oily fish, nuts, kidney beans
Probiotics & gut repair powders - can help speed healing & reduce symptoms. Always speak with a practitioner to see which would be the best for you (there are many different variations & strains)
Increase prebiotic foods - these nourish our probiotics. Eg asparagus, leeks, onions, garlic, artichoke
Increase anti-inflammatory herbs -eg ginger and turmeric. These are potent anti-inflammatories & high in antioxidants, helping heal the gut.
Fermented vegetables - rich in probiotics. Eg sauerkraut, kimchee, kefir, pickled veg (avoid if you have SIBO)
Cut the sugar- promotes the growth of bad bacteria and hampers the growth of good bacteria
Manage stress - try yoga, meditation, time out for self-care!
Remember, always treat the underlying cause of your gut/mood symptoms. Work with your health professional to investigate and determine the best treatment for you.
If you need some support in untangling and investigating the root cause and help in restoring balance, I invite you to book in for a free 15 minute discovery call to see how we could work together.