The Gut-Brain Axis - help depression & anxiety through gut health
You’ve probably used the phrases “I have butterflies in my stomach,” “I have a gut feeling about this” or “there’s a pit in my stomach.” Have you ever wondered why so many of these sayings involve our brains and tummies?
As it turns out, these are not just made-up sayings. In fact, the more science learns about the human gut, or our gut microbiome, the more it’s clear that it really is our “second brain.” You’re probably already aware that leaky gut syndrome is linked to serious conditions and diseases. But science is discovering that the connection between our guts and our brain and emotions is just as strong.
Anxiety and Depression are on the increase in Australia
Anxiety and depression have risen to almost epidemic proportions in Australia and around the world. In fact, anxiety has become the most common mental health condition in Australia with 1 in 3 women and 1 in 5 men experiencing anxiety (Australian Bureau of Statistics, 2008), and around 1 in 6 women and 1 in 8 men experiencing some level of depression with approximately 3 milion Australians being diagnosed with depression and anxiety to date (Australian Bureau of Statistics, 2008), and that number continues to grow each year.
"90% of "feel good" brain chemical
serotonin is made in the gut"
Common treatments for anxiety and depression
The conventional treatments commonly adminstiered for these conditions is based on deterring the symptoms, which is currently understood as having a low or insufficient production of the “feel good” chemical messengers in the brain (serotonin or noradrenaline). So medications called Selective Serotonin Reuptake Inhibitors (SSRI’s) or Serotonin Noradrenaline Reuptake Inhibitor’s (SNRI’s) are given to patients in order to prolong the lenth of time these chemical messenger’s are used in the brain, so that a more normal (uplifted, happier feeling may be experienced).
A more holistic view
While current conventional theories are somewhat accepting of these modes of treatment and associated statistics, the famed integrative neurologist, Holistic Nutritionist and author of the book Grain Brain, Dr. David Perlmutter makes a thought-provoking statement, he quotes, “the medical world is trying to clear the smoke away with pharmaceutical treatments by merely clearing the symptoms, whereas complementary alternative medicine attempts to extinguish the fire that is causing the smoke.”
This “fire” that David Perlmutter discusses in the context of mood disorders is pointing toward inflammation, and specifically, inflammation in the gut, which when left to “burn”, has the ability to cause inflammation in the whole body, especially the brain (Mayerhofer, et al., 2017).
Poor Gut Health of the 21st Century
A “leaky gut”, also known as intestinal hyperpermeability is becoming more common in these recent years and has been attributed to our westernised poor diets that are high in refined carbohydrates, sugars and low in gut healthy fibre, and nutrient rich vegetables and fruit.
This leads to an unhealthy balance of bacteria in our intestines with the pathogenic “bad bacteria” out-numbering the native (good bacteria) the gut, causing intestinal bacterial overgrowth, gut inflammation, blood toxicity which eventually travels to the brain and causes inflammation in the brain. This brain inflammation, has shown have associations with developing behavioural and mood changes including anxiety and depression of both mild and severe cases.
From the gut to the brain - What is the Gut-Brain Axis?
There are a few pathways that connect the gut to the brain and vice versa, these are:
The Vagus Nerve: It is the longest of the cranial nerves, extending from the brainstem to the abdomen. It is able to sense the microbiota
metabolites in the gut through its signals, to transfer this gut information to the central nervous system, including the brain (Bonaz, Bazin, & Pellissier, 2018).
In fact, a recent study showed that the vagus nerve is able to use the probiotic strain L. rhamnosus (JB-1) in the gut to reduce symptoms of anxiety and depression by increasing dopamine, the calming neurotransmitter in the brain (Bravo, et al., 2011). Another study showed the bacteria strain Bifidobacterium Longum also provides an anti-anxiety effect and activates the vagus nerve (Bercik, et al., 2011).
The Enteric Nervous System: Mediates gastrointestinal (GI) behavior independently of the brain (Gershon & Tack, 2007).
Like the brain, the organs found within the ENS, namely the gut, are able to produce neurotransmitters – the most prevalent being, serotonin (the “feel good” neurotransmitter”), which in fact plays a central role in the GIT and other organ systems. But unlike the brain, a surprising fact is that more than 90% of the body’s Serotonin is synthesized in the gut (Yano, et al., 2015) which takes part in the function of the ENS and the gut-brain axis.
Together, these findings highlight the important role of bacteria in the dual -directional communication of the gut–brain axis and suggest that certain organisms may prove to be useful therapeutic agents in stress-related disorders such as anxiety and depression. When it comes to treating anxiety and depression in the long term, treating the root of the cause (the “fire”) in the gut could prove more beneficial than conventional treatments alone, and could prevent patients from experiencing the side effects associated with long term drug use alone. Incorporating holistic principles including modifications to the diet and supplementation could prove to be more beneficial to the patients health improvements in the future.
Caution: Medications should not be stopped or changed without the advice of a qualified medical practitioner. Serious side effects can be associated with abrupt cessasion of anti-depressant and anxiety medications.
What kind of foods to include in diet:
Anti-inflammatory foods:
Wholefoods - avoid gluten, dairy, refined sugars and any processed foods. Include foods high in Omega 3 fatty acids like salmon, sardines,
mackeral, and healthy fats like avocado, olive oil, coconut oil, MCT oil.
Be sure to Include turmeric, colourful fruits and vegetables and bone broth into your diet.
Probiotics and Prebiotics:
Increase fermented foods (kefir, sauerkraut, kombucha, fermented vegetables).
Probiotic supplementation including Lactobacillus Rhamnosus and Bifidobacteria Longum daily.
Vitamins and minerals:
Include foods rich in B vitamins, magnesium, zinc, vitamin C from almonds, cashews, brazil nuts, pumpkin seeds, colourful fruits and vegetables including mushrooms.
This information is for information purposes only, and is not intended to cure, treat or prevent any illness. If you have any of the above health concerns, please speak to your Health Practitioner before making any changes to your medications.
If you would like a more holistic and complementary approach to your treatment, contact me through my contact page to discuss your individual health needs with me further.