Gut health and mental health -
Cryan and colleagues published research last year in which they put together a diet of fermented foods, whole grains, legumes, and fruits and vegetables, such as apples, bananas, leeks and onions, that are rich in fibres that fuel the growth of good bacteria.
The team found that adults who followed this diet for four weeks had a significant reduction in perceived stress, unlike those who followed a control diet.
Intriguingly, the microbes detected in the gut of the participants were similar, but the chemicals they produced changed. Burnet is also exploring how mental health can benefit from manipulating gut bacteria. He and colleagues have found that prebiotics improved problem-solving in people with psychosis, possibly by making the brain more responsive to the antipsychotic drugs.
The approach was associated with reduced anxiety and irritability after eight weeks of treatment. A key area of research is understanding the mechanisms that link gut microbes and the brain to understand why some people respond to interventions while others do not.
Chakrabarti is recruiting for the largest gut and brain imaging study in humans so far, with a focus on the neurotransmitter gamma-aminobutyric acid Gaba.
Gaba is produced in the brain, and is involved in early neurodevelopment, as well as the ability for us to stop ourselves doing things — like brakes on a car.
Changes in levels of Gaba have been linked to schizophrenia, autism, depression and anxiety. The study, says Chakrabarti, aims to find out how certain gut bacteria might exert an influence on the brain. Cryan thinks there are positive steps that we can take, such as increasing our intake of dietary fibre — a prebiotic that promotes the growth of good bacteria.
These lead to the production of substances that appear to be lacking in people with depression. Fermented foods like sauerkraut, kimchi, kefir, yoghurt, as well as colourful vegetables and nuts rich in polyphenols, have been shown to be beneficial to the microbiome.
It sounds like a standard healthy diet. Can we be sure the benefits are not just down to its impact on other organs, like the heart? Certainly the science suggests that manipulating the gut microbiome involves more than simply swallowing a dose of good bacteria.
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Reuse this content. Therefore, if you struggle with a digestive condition, you will likely benefit from some mind-body activities that can help with your mental health. There is a continuum of how mental health may be impacted by digestive conditions: On one end, you may have some mild stress responses, and on the other end, you may be experiencing health anxiety.
Health anxiety is the experience of thinking about a threat to your health, which consequently triggers your anxiety response.
A common trigger for health anxiety is having experienced a medical condition because the first, worst or most recent symptom flare up can act as a trauma experience.
When we experience trauma, our brains kick in to protect us by scanning everything in our environment and bodies. This scanning helps warn us that the experience may be happening again so we can prepare to survive.
With health anxiety, technically your brain is working correctly, but too much of anything is problematic. Too much body scanning and overthinking is no different — if you are always looking for a problem, you will find one.
Functional medicine is a holistic person-centred approach to treatment that looks to identify the root causes of medical difficulties.
This includes reviewing nutrition, exercise, stress, and your microbiome. Once triggers are identified, a person can work toward a customized healthy living plan. Mindfulness is about training our brains to be in the current moment without evaluation or judgement.
This allows us to move away from thoughts and behaviours that are exacerbating our symptoms and be in the here-and-now. CBT posits that our cognitions thoughts , behaviours and emotions are all linked together.
Fortunately, we do have control over our thoughts and behaviours. By utilizing CBT coping strategies, we can shift and change our thoughts and behaviours in order to impact how we feel.
Thought management involves a combination of mindfulness and self-talk. Mindfulness is building nonjudgmental awareness of ineffective thought patterns, so that you can take yourself off of autopilot.
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