The link between our gut microbiota and mood disorders such as anxiety and depression, known as the ‘gut-brain axis‘ or ‘connection’, has been a hot topic for a while, with some extensive research going into it.
But what does this mean?
How does our digestive system influence our mood?
Firstly, our microbiota refers to the community of micro-organisms in our body, specifically our digestive tract, including bacteria and fungi.
We know there’s signalling between our digestive system to our brain through various pathways. And we know that stress can directly impact and change the composition of our gut bacteria. So there’s definitely a two way relationship there.
There’s been a lot of research showing that changes in our gut microbiota alters our emotional behaviour and brain function.
Some interesting results from studies conducted…
* Recurrent antibiotics increases the risk of depression.
(Lurie, Yang, Haynes, Mamtani, & Boursi, 2015)
* When faecal matter from depressed humans was transplanted into rats. There were significant behavioural changes in the rats, exhibiting more anxiety. (Kelly et. al., 2016)
So we know there’s evidence that keeping our microbiota healthy is important to maintain a healthy mood. However, it’s just as important to recognise what negatively impacts our microbiota and can therefore contribute to mood disorders like depression and anxiety.
The bad guys include:
* Antibiotics
Obviously needed in some circumstances but overuse, misuse and not supporting your digestive health afterwards has consequences on your health.
* Western-style diet
This diet is low in fibre, prebiotic and probiotic rich foods which nourish our microbiota and digestive system. And generally high in fats, sugars and refined foods which cause dysbiosis (overgrowth of harmful bacteria).
* Stress
* Alcohol
High alcohol intake or binge drinking negatively impacts our microbiota, not to mention is not beneficial to supporting a healthy mood!
* NSAID’s
Painkillers like Nurofen Plus, Voltaren.
So by limiting these and boosting beneficial foods for our microbiota, we can have positive and long term impacts on our mood too. This includes anxiety and depression but also our general brain health, so focus, memory, learning (e.g. in kids).
The good guys:
* Fibre from whole-grains, vegetables, fruits
Studies show that fibre reduces the risk of depression (Jacka et. al., 2017).
* Omega-3 Essential Fatty acids found in oily fish like salmon, tuna, sardines; chia seeds; walnuts and flaxseeds.
* Natural and Greek Yoghurts, rich in probiotics.
* Maintaining a healthy weight
The microbiota in obese individuals has higher levels of inflammatory and harmful bacteria.
If you suffer from chronic digestive issues or a mood disorder, then a more personalised therapeutic treatment plan including practitioner prescribed supplements, may be beneficial to you. Contact us for more information or a complimentary 15 minute call.
