Do gut-feelings influence your mental health?
Your brain and gut are far more connected than you may realise. If you need simple proof, think back to any times you have been extremely nervous – maybe it was before an exam, a job interview or a date. Did you feel “butterflies” in your stomach? Maybe you felt like you would be sick? Or did you end up visiting the bathroom quite often? The answer is likely a big fat yes.
It’s no surprise then that scientific studies within the last few years have found the gut-brain-axis plays a role in mental health. This paper from 2017 suggests that “49% of people with Inflammatory Bowel Disease (IBD) also suffer from depressive symptoms.”
You don’t have to have a diagnosed bowel condition though for feelings of anxiety or depression to wreak havoc down there. Often changes in our mood can lead to either a loss of appetite or an increase in one. Bad eating habits could lead to problems such as constipation, especially when you are not taking in a balanced diet.
Benefits of a healthy gut on mental health:
Whether you’re suffering from a gastrointestinal disorder or not, a balanced diet is naturally best for your body. When it comes to Irritable Bowel Syndrome (IBS) though, certain foods that can help relieve the symptoms, also improve the moods of people with depressive symptoms.
Probiotics are a live bacteria – you may know them as good bacteria – believed to restore balance in your gut. They also suppress a particular pro-inflammatory protein that studies have found could “play a role in the development of anxiety and depression.”
It is always best to speak to your doctor before drastically changing your diet. But as probiotic foods are healthy, you can try gradually adding them to your diet and documenting their effect.
However, to reiterate, it is best to speak to a doctor if you are trying to use prebiotics and probiotics for self-medicating purposes. From my own experience, I thought a high-fibre diet would cure my IBS related constipation; it made it worse. After seeing a Gastroenterologist, it turned out some symptoms I had attributed to IBS, were being caused by a separate issue.
How else can you help both your brain and your gut?
Mindfulness:
Mindfulness techniques like meditation naturally have a calming effect on the body. The resulting reduction in stress alleviates physical tension while clearing your head of negative thoughts.
Journaling:
Be it in the form of a written diary, or in audio form, journaling is a great way to keep track of your emotions and identify stress instigators. If you keep tabs of your diet at the same time, you may notice certain foods having a positive or negative effect on your mood.
Talking:
Tell people how you feel. Nobody will judge you. If you’re not comfortable opening up to a friend or family member, speak to your doctor about therapy. If you need to talk to someone urgently, many charities are ready to listen and cover various concerns.
Can a mental health condition cause a long-term problem in the gut and vice versa?
So far, there is no data that conclusively suggests that is the case. However, the symptoms associated with one are likely to worsen symptoms common with the other.
Going back to an earlier example, when feeling low, you may find you eat a lot more or a lot less. The consequences of a drastic diet change may lead to constipation or diarrhoea. These are both symptoms of IBS. That does not mean you have it though, as it may only be a temporary reaction to current stresses in your life.
Similarly, an IBD sufferer without diagnosed depression may still show heightened levels of stress and anxiety during a flare-up. This then triggers a physical reaction, causing the flare-up to worsen in a vicious cycle.
Any changes in your health should always be investigated with your doctor, even if symptoms are short-lived.
If they don’t cause each other, why are they linked?
To simplify the science, molecules released during an inflammation reach the brain. The brain responds to their influence with feelings of anxiety or depression. In turn, this increases the negative emotions the sufferer already feels due to their flare-up, and the cycle continues.
Let’s go back to the gut-brain-axis.
The two connect in multiple ways. One is a physical connection through the millions of nerves in the gut, most notably the vagus nerve which sends signals in both directions.
Another way they link is through neurotransmitters. Ruairi Robertson, PHD, explains on Healthline how these chemicals “produced in the brain control feelings and emotions.” He further describes how some of the same neurotransmitters are “also produced by your gut cells and the trillions of microbes living there.”
Gut microbes also control your immune system and inflammation. When there are issues with these, they can have an ill-effect on your brain health.
As the gut-brain-axis works in both directions, an emotional change could trigger the physical issue rather than the other way around. In moments of extreme stress, Harvard Health explains how your body enters fight or flight mode, your digestion slows, which could lead to abdominal cramps.
Though it is unlikely gut-related conditions cause mental health issues, the science shows they can bring about depressive symptoms. Naturally, if your problem has embarrassing side-effects, you may be reluctant to seek help. Do not suffer in silence. If you are worried at all about your health, speak to your doctor. And reach out to those you trust. I’m glad I did.
