What Role Does Our Gut Play in Mood?
Stress, for example, is intimately tied to our guts.Our bodies respond to stress with a “fight or flight system,” related to our cortisol levels and which is ruled by the hypothalamic-pituitary-adrenal axis. When something scary or worrying happens, like someone unexpectedly jumps in front of you or you see a mouse scurrying in front you, you have a physical reaction: your palms might get sweaty and you might feel your heartbeat quicken.
This constant state of stress causes chronic inflammation; the body reacts to the stress as a type of infection and tries to overcome it. Because inflammation is at the root of many diseases, this exposure to prolonged stress can have serious consequences for your health, ranging from high blood pressure to autoimmune disorders. The types of bacteria found in the gut — “good bacteria” — play a role in how our immune responses are regulated.
Additionally, the gut microbiome is believed to be linked to disorders like depression and autism. For years, scientists and doctors have noticed that people with autism often have GI issues like food allergies or gluten intolerance. That led researchers to believe that perhaps there was something different about the gut makeup of autistic people.
A 2013 study found that when a certain type of bacteria was given to mice that had similar behavioral characteristics as humans with autism, the gut microbiome of these mice changed, along with their behavior. They became less anxious and were more social with other mice.
Doctors are even changing the way they dispense medicine as a result of the connection between our gut brains and our mood. Some doctors may prescribe particular antidepressants to treat diseases like irritable bowel syndrome.
That doesn’t mean they believe that the digestive problems are all in someone’s head. Rather, it’s thought that these medications can improve the link between the gut and the brain, providing digestive relief in the process.
Natural Remedies for Your Gut-Brain Connection:-
While there’s still much to uncover about the mystery of the gut and all it affects, we are sure of a few things you should do to improve your gut-brain connection.1. Avoid Processed Foods:-
For starters, a whole foods-based diet leads to a gut with a much different makeup than one that’s been fed mainly refined and processed foods. Even worse, ultra-processed foods like white bread, chips and snack cakes that make up nearly 60 percent of the average American’s diet. The added sugar found in these foods, often disguised as different types of artificial sweeteners, are responsible for a variety of health conditions, from obesity to type 2 diabetes to migraines.
2. Eat Probiotics:-
Eating probiotic-rich foods, like kefir and sauerkraut, can also cause your gut and mood to thrive. Probiotics are good bacteria that primarily line your gut and are responsible for nutrient absorption and supporting your immune system.
3. Swear Off Gluten:-
For many people, limiting gluten will also have positive effect on their gut microbiome. The traditional methods of soaking, sprouting and souring grains in order to make them digestible and nutritious has been abandoned for a fast and convenient method of mass producing food.
4. Eat Healthy Fats:-
Healthy fats are essential for brain development. Olive oil, for instance, includes a high amount of antioxidants that protect your cells from damage. It also helps improve memory and cognitive function, and works as an anti-inflammatory. Avocado benefits range from protecting your heart to helping with digestion, but it’s also a great pick for improving your mood.
5. Consume Mushrooms:-
The shiitake mushroom contains plenty of vitamin B6. Because vitamin B6 impacts the production of serotonin and neurotransmitters, healthy B6 levels are associated with a positive mood and reducing stress naturally. It’s also been proven to effectively treat mood disorders like depression.
6. Eat Nuts
Have a small handful of nuts like almonds, cashews, walnuts and Brazil nuts. Why? They’re full of serotonin, a feel-good chemical that’s in short supply when you’re depressed.
7. Have Sesame Seeds:-
Its benefits stem from tyrosine, an amino acid that boosts the brain’s dopamine levels. It kicks the feel-good hormone into high gear while balancing out the others.
We don’t have all the answers on the gut-mood link just yet, but one thing is certain: our bodies and minds are much more connected than you believe. Taking care of one part will reap benefits for the rest of you.
