How Your Gut Microbiome Influences Mental Health, Mood, and Energy
What is The Gut-Brain Axis
Imagine a telephone line connecting your gut and brain, enabling them to communicate and influence each other. This vital connection is the vagus nerve, a bundle of fibers linked to many organs, including your intestines.
The vagus nerve is a crucial component of the gut-brain axis, a network that extends beyond nerves, encompassing other systems like the endocrine and immune systems.
Through this axis, your gut significantly affects cognitive function, mood, immunity, stress, and energy. Researchers have even explored the use of vagal nerve stimulation to treat conditions like depression, post-traumatic stress disorder, and inflammatory bowel syndrome.
The Role of the Gut Microbiome
The gut microbiome, a complex community of microorganisms residing in your gut, plays a remarkable role in regulating various aspects of your health.
Through the production of neurotrophic factors and neurotransmitters, chemicals which respectively affect nerve growth and function, the bacteria in your gut can influence inflammation, immune response, and digestion, as well as significantly impact mental health and energy levels via the gut-brain axis.
Importantly, diet plays a pivotal role in shaping the composition of the microorganisms that compose your individual gut microbiome. Certain foods encourage certain types of bacteria whilst other foods inhibit them, with diet accounting for more than 50% of gut microbiota variability.
Whilst there is no definition of a “healthy” gut microbiome in adults, it’s generally regarded that greater diversity leads to better health outcomes.
However, an overabundance of unhealthy, pathogenic gut bacteria can contribute to a leaky gut and consequently systemic inflammation, which can, as we’ll see, contribute to conditions like anxiety, depression, fatigue, and more.
Gut Microbiome and Mental Health
Have you ever noticed how a new diet can totally change your mood? This is in part due to changes in your gut microbiome.
Dysbiosis, or an imbalance in the gut microbiome, is linked to inflammation, cardiovascular diseases, and mental health disorders.
On the flip side, certain bacteria produce neurotransmitters that alleviate depression and anxiety, revealing the intricate connection between gut health and emotional well-being.
Bifidobacterium, for example, contributes to serotonin production, a neurotransmitter influencing happiness and mood stability.
Gut Microbiome, Energy Levels, and Stress
For those grappling with daily fatigue, the gut microbiome might hide a crucial clue. Studies indicate that shifts in the microbiome are associated with chronic fatigue syndrome, affecting both bacterial diversity and specific energy-related bacteria.
These bacteria can trigger inflammation in the intestines and the immune system.
Whilst inflammation is typically a response to illness, chronic inflammation resulting from these bacteria contributes to persistent feelings of fatigue. In addition, gut inflammation releases inflammatory molecules called cytokines, which affect the body’s stress response through the Hypothalamic-Pituitary Adrenal (HPA) axis.
The HPA axis regulates the stress centers in the brain and communicates with the immune system via hormones and neurotransmitters like cortisol and adrenaline.
The Gut Microbiome and Nutrition
Your diet directly impacts the composition of your gut microbiome. So, how can you optimize your diet and therefore your gut microbiome composition to enhance your mood and energy levels?
As we mentioned earlier, the more diverse the types of gut bacteria you have, the better. And whilst there is no perfect diet that will work for everyone, eating a variety of foods including plenty of fiber and fermented foods can improve the gut microbiome.
For example, research has shown that especially fermented dairy products like yogurt and kefir increased the abundance of beneficial gut bacteria, such as Lactobacillus and Bifidobacterium, which are known to decrease anxiety and depression-like behavior and improve gut barrier integrity. These bacteria types are sometimes low in patients with chronic fatigue.
Diets like the Mediterranean diet show promise in improving mental health due to their positive effects on the gut-brain axis.
Additionally, you might explore the ketogenic diet, which has demonstrated benefits in reducing anxiety and depression in animal models. Essential vitamins and minerals such as vitamin B, vitamin D, and zinc also play pivotal roles in mood and cognition.
Furthermore, prebiotics, probiotics, and postbiotics have emerged as essential components for regulating gut health, mood, and inflammation. Research has shown that probiotic supplementation with Lactobacillus and Bifidobacterium (those same bacteria that increase in abundance when you eat kefir and yogurt!) can reduce anxiety and stress in healthy adults.
As we’ve seen, nurturing your gut microbiome through thoughtful nutrition can have a profound impact on your mental health, mood, and energy levels.
Here at TurtleTree, we’re passionate about bringing animal-free products to market that provide the nutrition you need to support your well-being.