Do you know that the gut contains more than 500 million neurons? It is, therefore, appropriately termed as “second brain”. Besides that, 90% of serotonin, a neurotransmitter associated with happiness, is produced in the gut. It has been reported that patients who are diagnosed with gut diseases have a 60% greater chance of experiencing stress and unhappiness. These statistics lead to a lifeline by negligence: that of the mind-gut connection.
In this blog, let’s take a sneak peek into the gut that is connected with one’s emotions, how gut bacteria helps in cognitive health, and how one can be at their best by taking care of the paunch.
What is the Mind Gut Connection?
The mind-gut relationship pertains to the bidirectional interaction established between the CNS and the ENS, commonly also referred to as the “brain of the gut.” This is decided on the following lines:
- Vagus Nerve: This cranial nerve conducts information from the CNS and back into the GI tract.
- Neurotransmitters: These are chemical messengers that are produced within the gut and regulate emotions and mood, like serotonin and dopamine.
- Gut Microbiome: This refers to trillions of viruses, bacteria, and even fungi existing in the intestines that aid in controlling the emotions and activity of the brain.
If the gut is good, then this system works well, but if a person’s gut microbiome is out of balance, it leads to an imbalance referred to as dysbiosis. It may cause stress, depression, and anxiety-related disorders.
How the Brain Gut Connection Contributes to Anxiety
It was discovered that an unhealthy gut can cause neurological health conditions like anxiety. The brain gut connection anxiety is highly interrelated since an imbalance in the bacteria of the gut may cause neurotransmitter problems resulting in increased stress reactions. For a better understanding, read the following:
1. Gut Bacteria and Mood Impact
There are approximately 100 trillion bacteria in the gut. These bacteria produce major neurotransmitters, some of which are:
- Serotonin: It regulates the mood and decreases anxiety and depression.
- GABA (Gamma-Aminobutyric Acid): It decreases stress and keeps one from becoming tense and nervous.
- Dopamine: This primarily regulates motivation and pleasure.
Because of bad diet, stress, or antibiotics, gut bacteria become imbalanced, and one might start experiencing low levels of these neurotransmitters and contracting pressure and mood disorders.
2. Leaky Gut and Inflammation
Leaky gut syndrome is a disorder that allows dangerous poisons straight to the bloodstream directly from where the chronic inflammation initiates. The cortisol secretion gets affected during the inflammation and anxiety symptomatology surges.
3. The Vagus Nerve: A Direct Avenue to Alleviate Stress
The vagus nerve is like a superhighway between the brain and the gut. A healthy vagus nerve can lower heart rate, reduce stress, and calm anxiety. However, an unhealthy gut can transmit distress alerts via the vagus nerve, showing heightened anxiety and an overactive fight-or-flight reaction.
How to Improve Gut Health and Reduce Anxiety
What should we do to keep that connection between the gut and the brain intact? Here’s how science dictates strengthening gut brain connection through these scientifically based approaches:
1. Consuming Prebiotic and Probiotic Foods
Strengthening the gut brain connection starts with consuming a variety of prebiotic and probiotic foods that help sustain a healthy gut microbiome, leading to better cognitive and digestive health. Here is a list of items that can be merged into one’s diet:
- Probiotics: Yogurt, kefir, sauerkraut, kimchi, and miso contain these and introduce good bacteria into the gut.
- Prebiotics: Found in bananas, onions, garlic, and asparagus.
2. Reduce Sugar and Processed Foods
The presence of bad bacteria and pro-inflammatory diets due to high amounts of sugar and refined carbohydrates hampers good cognitive health.
3. Reducing Stress
- Deep breathing and reflection stimulate the vagus nerve to induce ease.
- Sleep quality is important for balancing the gut microbiome and mental well-being.
4. Supplements
- Probiotics are supplements that help replenish the healthy gut microbiome.
- Omega-3 fatty acids (found in fish and flaxseeds) reduce inflammation and support brain function.
5. Limit Antibiotic Use
While antibiotics are sometimes required, overuse can wipe out advantageous gut bacteria, potentially exacerbating anxiety.
Conclusion
The mind gut connection is an interesting and potent relationship that affects anxiety and mental well-being. Science continues to reveal that a healthy gut leads to a healthier mind, reinforcing the need to prioritise gut health through diet, stress management, and lifestyle choices.
If someone is struggling with anxiety, consider looking inward literally. By nurturing their gut, one might just find a new path to emotional balance and mental clarity.
