By now most people are familiar with the concept of colonies of bacteria being present in your digestive system, and how they can affect your health. To date, most research on the specific combinations and quantities of these bacteria (termed your ‘microbiome’) has been focused on their ability to alter immune function. Recently, however, there have been a number of studies published on the ability of your microbiome to affect your mood. One recent study demonstrated a clear difference in the microbiota of patients with major depressive disorder as compared with healthy controls.
How bacteria can affect mood
We have long known that the brain transmits signals to the gut via the vagus nerve pathway, leading to clear digestive disturbance in people experiencing heightened emotions or stress. What has now become clear is that these nerve transmissions can also travel in the opposite direction – there is a strong indication that signals travelling from the gut to the brain are actually far more intense and frequent than those travelling the other way. A healthy microbiome will produce signalling chemicals that help to up-regulate neurotransmitters such as GABA which calm the nervous system, however an unhealthy microbiome will suppress this effect as well as produce inflammatory signals which can lead to raised cortisol production and heightened feelings of stress and anxiety.
Your gut is your second brain
Your brain contains vast quantities of neurons which transmit information for the function of every cell in your body. What may surprise many is that your gut also contains vast quantities of these neurons, and that these neurons also transmit information that can effect the function of every organ system. These neurons are stimulated by neurotransmitters such as serotonin, which regulates mood control, aggression and depression. Amazingly your gut contains far greater quantities of serotonin that your brain, however in the presence of an unhealthy microbiome this serotonin production is greatly diminished. The result of diminished serotonin can be increased rates of depression as well as behavioral disorders and anxiety.
How to ensure a healthy microbiome
- Avoid processed foods
- Avoid alcohol and drugs
- Eat fermented foods such as fermented vegetables, sauerkraut, keffir, kombucha and quality yoghurt
- Take a quality multi-strain probiotic supplement
Take good care of your gut, and your gut will in turn take good care of you!
In wellness,
James
