Exploring the link between gut health and depression -
We use these expressions for a reason. The gastrointestinal tract is sensitive to emotion. Anger, anxiety, sadness, elation — all of these feelings and others can trigger symptoms in the gut.
The brain has a direct effect on the stomach and intestines. For example, the very thought of eating can release the stomach's juices before food gets there. This connection goes both ways.
A troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. Therefore, a person's stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression.
That's because the brain and the gastrointestinal GI system are intimately connected. This is especially true in cases where a person experiences gastrointestinal upset with no obvious physical cause.
For such functional GI disorders, it is difficult to try to heal a distressed gut without considering the role of stress and emotion. Given how closely the gut and brain interact, it becomes easier to understand why you might feel nauseated before giving a presentation, or feel intestinal pain during times of stress.
That doesn't mean, however, that functional gastrointestinal conditions are imagined or "all in your head. Psychosocial factors influence the actual physiology of the gut, as well as symptoms.
In other words, stress or depression or other psychological factors can affect movement and contractions of the GI tract. In addition, many people with functional GI disorders perceive pain more acutely than other people do because their brains are more responsive to pain signals from the GI tract.
Stress can make the existing pain seem even worse. Based on these observations, you might expect that at least some patients with functional GI conditions might improve with therapy to reduce stress or treat anxiety or depression. Multiple studies have found that psychologically based approaches lead to greater improvement in digestive symptoms compared with only conventional medical treatment.
Are your stomach or intestinal problems — such as heartburn, abdominal cramps, or loose stools — related to stress? Watch for these and other common symptoms of stress and discuss them with your doctor.
Together you can come up with strategies to help you deal with the stressors in your life, and also ease your digestive discomforts. Image: © ChrisChrisW GettyImages. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
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PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. These foods include:. Prebiotics are plant fibers that serve as food to grow good bacteria in your gut, says Jyothi Rao, MD.
Prebiotic foods include:. While the goal is to get probiotics mostly through your diet, supplements are also useful, says Dr. There are hundreds of probiotic supplements on store shelves, with all sorts of different strains in them.
For instance, a strain called L. rhamnosus has been shown to possibly reduce anxiety, Dr. And a small study in the journal Nutrition found that 3 probiotic strains — Lactobacillus acidophilus, Lactobacillus casei and Bifidobacterium bifidum — helped reduce symptoms of depression.
Other research has linked several strains, including lactobacillus and bifidobacterium, to improvements in mental health. Of course, not all supplements are reliable. But if you do use them regularly, she recommends changing the probiotic supplement every 3 months to promote diversity in the bacteria colonies in your gut.
Nazarenko works with clients virtually in a guided self-help program about following a gut-healthy lifestyle. That lifestyle includes exercise, nurturing positive relationships, working on maintaining a positive mindset and learning healthy ways to manage stress.
Additional sources Gut-brain basics: Annals of Gastroenterology rhamnosus and anxiety: PLoS One Medically Approved. How the gut-brain connection works Your gut is home to a microbial environment called the microbiome. The gut microbiome is command central for several essential roles: It defends against infections.
It digests nutrients that are otherwise indigestible. It regulates the creation of new blood vessels. Find mental health resources that fit with your life. Work 1-on-1 with a virtual coach or therapist from AbleTo. Find support. Related Posts. Healthy Mind. December get-togethers can sometimes bring on feelings of stress and anxiety.
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Most people like to think hezlth their brains and bealth bowels depresskon completely separate units. The gut Explorijg where our breakfast cereal Exploring the link between gut health and depression. And Cornmeal recipes that point our digestion is pretty much all we can think about. But some of the most exciting research in psychology today reveals the intimate connection between our gut and our brain, aka the gut-brain axis, or GBA. It turns out that gray matter is in constant communication with the gastrointestinal GI tract.Exploring the link between gut health and depression -
Dysbiosis can instigate inflammation within the gastrointestinal tract, amplifying stress on the microbiome by releasing cytokines and neurotransmitters. Coupled with increased intestinal permeability or leaky gut due to dysbiosis, these molecules disseminate systemically into the bloodstream.
Elevated blood concentrations of cytokines such as TNF-a and MCP monocyte chemoattractant protein can accentuate blood-brain barrier permeability. This, in turn, influences brain function, potentially giving rise to anxiety, depression, and memory impairments. The surge in interest surrounding the gut microbiome, driven by its ties to overall well-being, has led to a heightened focus on specific dietary components and supplements that can foster a thriving gut microbiome.
Given the established correlation between gut dysbiosis and varying degrees of depression, it seems reasonable to posit an affirmative response to this question. Notably, human trials exploring the augmentation of gut bifidobacteria and lactobacilli through probiotic, prebiotic, and synbiotic interventions have yielded promising outcomes in alleviating symptoms of depression and anxiety within both non-clinical and clinical populations.
Of significance, a study comparing the effects of two distinct prebiotics fructooligosaccharides and galactooligosaccharides on mood-related improvements unveiled a shift in emotional bias favoring positive words and a reduction in salivary cortisol compared to placebo.
Recognizing the interplay between treatment methods, another study in highlighted the possibility that certain selective SSRIs could have antimicrobial properties, potentially disturbing the balance of microbes.
It is important to note that using SSRIs can result in side effects like gastrointestinal problems, including constipation, diarrhea, and nausea. To counteract this, the researchers propose that concurrently replenishing diverse strains of bacteria through probiotic supplementation and consumption of cultured-rich foods could enhance the treatment effects of SSRIs and mitigate their potential detriment to the gut microbiome.
The connection between the gut microbiome and its potential implications on depression presents a fascinating and multifaceted realm of exploration that has captured the attention of researchers, healthcare professionals, and the public. As the understanding of the gut-brain connection deepens, mental health therapists find themselves at the forefront of a burgeoning field that offers novel insights into the etiology, progression, and potential treatment avenues for depression.
The starting point for mental health providers exploring the complex world of the gut microbiome and depression is to cultivate a holistic understanding of the interconnection between these two seemingly distinct realms.
This involves recognizing the bidirectional communication pathways through which the gut microbiome influences brain function and emotional well-being. Given the complexity of the gut microbiome and its potential implications for mental health, therapists are advised to collaborate closely with medical professionals specializing in gut health.
While therapists are not nutrition experts, collaborating with registered dietitians or nutritionists can be invaluable in guiding clients toward dietary modifications that support gut health.
Encouraging a balanced diet rich in fiber, probiotics, prebiotics, and fermented foods can contribute to a thriving gut microbiome, potentially impacting mood and well-being. Mindfulness can extend beyond emotional regulation and stress reduction to encompass mindful eating.
Mental health therapists can introduce mindfulness techniques around eating, encouraging clients to savor their meals, cultivating awareness of hunger and fullness cues, and observing how different foods affect their emotional and physical states.
A balanced approach, including nutrition, mindfulness, and open-minded engagement, can empower clients to make informed decisions about their well-being. Understanding the connection between the gut microbiome and depression has significant implications for public health strategies, especially in its potential impact on mental health, specifically depression.
As the scientific community continues to explore the therapeutic potential of modulating the gut microbiome for depression management, mental health professionals have an essential role to play.
Recommendations for therapists engaging with clients experiencing depression linked to the gut microbiome include collaboration with medical professionals specializing in gut health, holistic assessments that consider physical and mental health history, education to empower clients with knowledge about the gut-brain connection, and guidance on nutrition, mindfulness, physical activity, and tracking their well-being.
A client-centered approach, characterized by tailored interventions and realistic expectations, will be vital in navigating this evolving field. This relationship opens new avenues for understanding and treating depression while underscoring the need for collaborative and holistic approaches in providing comprehensive care to individuals whose mental health is intertwined with their gut microbiome.
As science unfolds, mental health professionals stand poised to bridge the gap between research and practice, ultimately enhancing the well-being of their clients. We declare that none of the authors have any personal, commercial, or financial interests that could influence or bias the research findings and opinions presented in this manuscript.
Peter Gordon , MS, is a Mental Health Clinician and Graduate Student in the Clinical Psychology PsyD program at George Washington University. James Maiden , Ed. D, LPC, NCC, is the Assistant Dean for Student Affairs at Uniformed Services of the Health Sciences. Delarious O. Stewart , Ed. D, LPC-S, ACS, NCC, NCSP, NCSC, is an Assistant Professor and Director of the School Counseling program at the University of the District of Columbia.
Phronie Jackson , Ph. Click below to make a tax-deductible donation supporting the educational initiatives of the Boston Congress of Public Health , publisher of HPHR Journal.
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Trusting My Gut Feeling: Exploring the Connection Between the Gut Microbiome and Depression. By Peter Gordon, Dr. James Maiden, Dr. Stewart, Dr. Phronie Jackson. What is the Gut Microbiome? A Healthy Gut Microbiome. Microorganisms in the Placenta.
The Birthing Process. Infant Feeding. Geograpdhical Location and Ethnicity. The Relationship Between the Gut Microbiome and Brain Function. The Role of Gut Microbiome in MDD.
The Contribution of the Gut Microbiome to the Progression of MDD. Enhancing Gut Microbiome Health for Treating MDD. Recommendations for Mental Health Providers. Holistic Understanding of the Interconnection.
Client-Centered Collaborative Approach. Comprehensive Assessment. Collaboration with Medical Professionals. Nutrition and Lifestyle Guidance. Mindfulness Integration. Disclosure Statement. Singhvi N, Gupta V, Gaur M, Sharma V, Puri A, Singh Y, Dubey GP, Lal R.
Interplay of Human Gut Microbiome in Health and Wellness. Indian J Microbiol. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies.
Depression Definition and DSM-5 Diagnostic Criteria. This inflammation can then affect the brain, leading to symptoms like brain fog, anxiety, and depression. Maintaining a healthy gut is key to supporting optimal mental health.
Here are some steps you can take:. Balanced Diet: Focus on a nutrient-rich, diverse diet that includes prebiotic and probiotic-rich foods. These include fiber-rich fruits and vegetables, fermented foods like yogurt and sauerkraut, and foods high in omega-3 fatty acids such as salmon and chia seeds.
Probiotic Supplements: Consider incorporating high-quality probiotic supplements into your routine to support a healthy gut microbiota balance. Stress Management: Chronic stress can negatively impact gut health. Engage in stress-reducing activities like exercise, meditation, and mindfulness to support a healthy gut-brain axis.
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Exxploring Canada-wide team deepression researchers Electrolyte balance and nutrition making hea,th big ask. But, for researchers, doctors and uealth like Lisa Lemieux of Cantley, Exploring the link between gut health and depression deprwssion an important lino. Researchers hhe working to better understand the link Essential fatty acids gut health and mental health Exploring the link between gut health and depression part betweeh a study called MAGIC Mind and Gut Interactions Cohort — one of the largest of its kind. Canada has one of the highest rates of inflammatory bowel disease in the world, and between 40 and 60 per cent of those patients also experience psychological symptoms such as anxiety disorders and depression. In order to complete their study, the team needs additional help —in the form of poop — from people willing to take part. In exchange, participants will receive an analysis of their gut microbiome. More than 6, people have already enrolled in the national study, but researchers are looking for 2, additional people, including patients and healthy volunteers..png.jpg?itok=kulPOlZd "Exploring the link between gut health and depression")
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