The Gut-Brain Axis: How Your Digestive Health Shapes Your Emotions

Not long ago, the profound connection between our mind and gut was largely unknown and unrecognized. With new technologies developed in the past decade or so, research in this field has surged, revealing just how intertwined our mental health and digestive system truly are.

Now the term “gut-brain axis” is widely used in health circles. I am thrilled to share one of the latest studies highlighting the crucial role of gut health in mental health, brain function, and pain perception. This research illuminates the dynamic communication network between the gut and the brain, demonstrating how intricately they influence each other (from the gut up to the brain, and from the brain down to the gut)…

A recent study published in the medical journal Frontiers in Neuroscience reviewed and summarized several previous studies that looked at the “bidirectional interactions between gut microbiota and the brain,” specifically focusing on mental health, brain health, and pain.

Research shows links between suboptimal gut microbiota and attention-deficit-hyperactive disorder (ADHD), autism spectrum disorder (ASD), Alzheimer’s, anxiety-like behaviour, bipolar disorder, fibromyalgia, major depressive disorder (MDD), migraine, neuropathic pain, Parkinson’s disease, schizophrenia, stroke, traumatic brain injury (TBI), and visceral pain.

According to the authors, “The gut microbiome has an important influence on brain functions and mental health, including pain disorders.”

Also, conditions outside of the gut such as stress, cancer, heart and kidney disease, as well as neurological, mental, and pain disorders seem to cause disruptions inside of the gut microbiota. This means that the gut microbes are impacted when someone experiences excessive stress, a brain injury, mental illness, or pain.

Gut-brain axis

First of all, how exactly are your gut and brain connected?

There are multiple communication pathways between the gut and brain, allowing them to profoundly influence each other. Although we have yet to fully understand every aspect of this interaction, we know that various systems and processes contribute to the gut-brain axis. For example:

• There are nerves that directly link the gut to the brain. These “vagal” neurons connect in both a “bottom-up and top-down fashion.“
• In addition to the direct vagal nerves, there are other nerves that link the gut and brain via the spinal cord. These are called the “spinal visceral pathways.”
• A lot of biochemicals are released from the gut that can communicate with nerves and the brain as they travel through the body. These are called “humoral pathways” and include compounds such as chemokines, neuropeptides, endocrine messengers, cytokines, exotoxins, and short-chain fatty acids (SCFAs).
• The gut also produces neurotransmitters—chemical messengers that enable nerves to communicate with each other and with other types of cells. You may have heard of compounds like GABA, 5-HT, tryptamine, acetylcholine, L-dopa, norepinephrine, and histamine.
• Within the gut, there exists an entire ecosystem of beneficial microbes known as the “microbiota.” This microbiota nourishes itself by eating and metabolizing some of the food you eat. The breakdown products they create (metabolites) can then send signals as they travel throughout the body—including to the brain.
• In addition to the nerves and biochemicals listed above, there is also the influence that the body can have on which genes in the gut microbes become more active or less active.

According to the authors, “The composition of the mammalian gut microbiome is critically important for the development of neural circuits that are involved in emotional processing, motor control, learning, and memory.” This means that when the gut’s microbiome is disrupted, this can have negative impacts on the gut—and can also affect the brain and moods. One of the ways this happens is via inflammatory/neuroinflammatory compounds produced in the gut that can then go on to impact the communication and chemistry of nerves throughout the body—including those in the brain.

Gut microbiota

As noted above, your gut is composed of not only the cells and nerves of your esophagus, stomach, and intestines, but also trillions of microbes from hundreds of different species that live inside your gut and form your gut microbiota.

Yes, there are many types of “friendly” bacteria, viruses, and yeasts that happily reside inside you and contribute to your health. And everybody’s microbiome is different. What makes each person’s gut microbiome unique include genetics, environment, medications, and food. There isn’t just one “healthy” microbiome, and this is part of why this type of research is so challenging…and so fascinating.

While this research is fascinating and highly relevant, it is still too early to definitively use microbiome tests as tools to prevent, diagnose, or treat mental health conditions. The science is still evolving, but researchers are hopeful that in the near future, we will be able to clinically test or modify the gut microbiota to improve mental health.

“The gut microbiome has an important influence on brain functions and mental health including pain disorders, and there is increasing interest in microbiota with probiotic properties, as novel and safe treatment options,” say the study authors.

How to optimize your gut microbiota

Disclaimer: If you have any concerns about your physical or mental health, please see a qualified professional. This is meant to inform and not diagnose or treat any health condition.

While we can’t directly use the results of this study to improve mental health at this time, it is another piece that highlights how vitally important a healthy gut microbiome is.

There are some things you can do today to nurture a healthy microbiome in your gut:

• Certain probiotic supplements may help restore balance to the gut microbiome*
• Probiotic foods with live active cultures include fermented foods such as yogurt, kefir, sauerkraut, miso, and kimchi*
• A high-fiber diet with more vegetables, fruit, beans, and whole grains can increase the amount of gut-friendly short-chain fatty acids that can be produced by the microbiome (these fibres are often referred to as prebiotics); remember to increase your fibre intake gradually to reduce the onset of gas and bloating

*If you do not tolerate ferments or suspect that you have histamine intolerance, you will need to wait until you have given your gut time to “heal” before adding ferments.

Look for a histamine friendly probiotic like Seeking Health Probiota HistaminX. You can order directly from the Seeking Health store HERE, use coupon code THRIVE10 for 10% your first order.

Or find it on Amazon HERE, just be sure to check that the seller is Seeking Health

Conclusion

In conclusion, the gut-brain axis represents an incredible and complex system of communication that significantly impacts our mental health, brain function, and pain perception. Although the science is still evolving, recent research highlights the potential for gut microbiota to influence conditions ranging from anxiety and depression to neurological disorders and chronic pain.

While microbiome testing isn’t yet a definitive tool for diagnosing or treating mental health issues, nurturing a healthy gut remains a proactive step toward overall wellness. By incorporating gut-friendly habits like consuming probiotics, fiber-rich foods, and avoiding triggers if you have sensitivities, you can support a balanced microbiome, which may, in turn, benefit your mental and physical health.