Learn how to feed your microbiome and boost your mood all at once.
Have you ever wondered why you get that feeling of butterflies in your stomach when you see your crush?
The “telephone line” along which this conversation takes place is called the gut-brain axis.
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The vagus nerve starts in the brain and wanders down the body, touching nearly every major organ.
Those nerves come into play when we eat a meal.
Stretch receptors in our stomach activate and relay messages to the brain that we aregetting full.
It’s not only nerves that play a role here, though.
When our guts are happy, the brain responds by releasing mood-boosting hormones like serotonin, dopamine and oxytocin.
In the short term, poor gut health interferes with signals sent to the brain.
Over time, though, dysbiosisan imbalance of gut bacteriacan also lead to chronic inflammation.
These toxins may directly irritate the brain or indirectly by improperly activating the immune system.
Some of the compounds released by helpful gut bacteria nourish the blood-brain barrier," explains Hoaglin.
Everyday digestive symptoms such asbloatingand constipation can affect your mood in smaller ways as well.
“If you don’t feel good or are worried about your health, your mood will suffer.
Any treatment program for anxiety or depression should include guidance from a mental health practitioner.
What you eat can support your less-stressed, brighter-mood strategy, though.
“There are so many factors we don’t have control over, such as stress.
But many of us have the opportunity to make healthier food choices,” says Nielsen.
Plants, probiotics and prebiotics are all smart choices for your gutand your spirits.
Probiotics are beneficial gut bacteria and can be found infermented foods, like kimchi and yogurt.
Want some specific foods?
So it’s safe to say that the foods we eat affect our mental health.
Marano G, Mazza M, Lisci F, et al.The microbiota-gut-brain axis: psychoneuroimmunological insights.Nutrients.
- doi: 10.3390/nu13030886
Simpson C, Mu A, Haslam N, et al.Feeling down?
A systematic review of the gut microbiota in anxiety/depression and irritable bowel syndrome.Journal of Affective Disorders.
