Did you know that your gut and brain are closely connected? Everyone has a unique gut microbiome, or environment, thanks to microorganisms that live inside the gastrointestinal tract.
These microbiomes, which differ depending on diet, lifestyle and other factors, can influence different aspects of one’s health, such as appetite, weight, and even emotions.
Indeed, the trillions of microorganisms in our gut provide important functions, including benefits to mental wellbeing.
“They have a role in the body’s stress response, mood, and cognition. A healthy gut and mind go hand in hand,” said Dr Ryan Tee, consultant psychiatrist at a medical centre in Sunway Velocity, Kuala Lumpur.
Consultant gastroenterologist and hepatologist Dr Tan Yu Peng chimes in, saying it is essential to understand the signs of an unhealthy gut.
“Poor digestion can manifest in various ways, such as bloating, stomachache, diarrhoea, constipation, weight fluctuations, skin disorders, and even emotional disturbances,” Tan pointed out.
Left untreated, these symptoms could lead to more severe conditions such as autoimmune problems and diabetes.
What’s the connection?
The gut, often referred to as the second brain, plays a vital role in promoting overall mental wellbeing. This is because the enteric nervous system, which is responsible for controlling the gastrointestinal tract, communicates with the brain using the same neurons and neurotransmitters as the central nervous system.
This means your brain and gut are in constant communication with each other. During a “fight or flight” response, for example, the enteric nervous system responds by slowing down digestion, redirecting more energy towards the threat-causing situation.
This interconnectedness works both ways: for instance, those with depression, anxiety, or stress may develop gastrointestinal symptoms such as abdominal discomfort, bloating, indigestion, stomach cramps, constipation, and diarrhoea, Tee explained.
As we age, gut microbiomes adapt to accommodate bodily changes. The delicate balance of good and bad bacteria in our gut may shift, resulting in an increase in dangerous bacteria and a loss in diversity, which is why diseases such as reflux or peptic ulcer disease, inflammatory bowel disease, and colon cancer are common in the elderly.
These shifts in gut health could have an effect on one’s mental wellbeing, but Tan says potential issues can be mitigated by prioritising overall health and being mindful of what we eat, regardless of age.
Promoting gut health
Maintaining a high-fibre diet, including both soluble and insoluble fibre, and limiting foods that are high in fat and sugar is crucial.
Also, “adopting a healthy lifestyle by exercising regularly, avoiding smoking and alcohol, and limiting caffeine intake can contribute to a healthy gut”, Tan added.
Furthermore, Tee suggests doing what you enjoy – such as going outside, spending time with loved ones, or getting enough rest – to help your gut and mental health. This is because, when we engage in activities we like, our brain releases dopamine: the so-called happy hormone.
Finally, incorporating pre- and probiotics into one’s diet can promote a healthy gut microbiome. These friendly bacteria, found in supplements or foods such as kefir or yoghurt, play an important role in the digestion of complex foods and converting it into simpler forms for the body to absorb easily.
This, in turn, serves as a vital source of nourishment for our gut microbes, ensuring that our digestive system, and our mental state, remain optimal.