{"id":1650,"date":"2023-02-15T08:12:39","date_gmt":"2023-02-15T08:12:39","guid":{"rendered":"https:\/\/fibrosol.com\/?p=1650"},"modified":"2023-09-27T04:57:29","modified_gmt":"2023-09-27T04:57:29","slug":"stress-anxiety-and-depression-how-poor-gut-health-affects-your-mental-well-being","status":"publish","type":"post","link":"https:\/\/advagen.com\/postbio\/stress-anxiety-and-depression-how-poor-gut-health-affects-your-mental-well-being\/","title":{"rendered":"Stress, Anxiety, and Depression: How Poor Gut Health Affects Your Mental Well-being"},"content":{"rendered":"

Your gut microbiome inhabits your digestive tract and helps break down food. So, it’s only logical it’ll affect your digestive health.<\/span><\/p>\n

But\u2026 how would one explain the link between poor gut health and increased stress reactivity, alongside risk for various mental health conditions such as anxiety disorders and depression then [1]?<\/span><\/p>\n

Well, as unrelated as the two concepts \u2014 i.e. gut health and mental well-being \u2014 may appear at first glance, they’re interconnected. Read on to find out how.<\/span><\/p>\n

What\u2019s the difference between good and poor gut health?<\/strong><\/h3>\n

Good gut health (specific strains and their amounts in the microbiome) can look wildly different from individual to individual [2]. In general, though, researchers define good gut health as [3]:<\/span><\/p>\n

– A balance between symbiotic and pathogenic microbiome: The gut microbiome consists of microbes \u2014 bacteria, fungi, parasites, and viruses \u2014 that are both helpful and potentially harmful. Most are symbiotic (good), while some, in smaller numbers, are pathogenic (disease-promoting or bad). In a healthy body, good and bad microbes coexist without problems. But this delicate balance can be disrupted.<\/span><\/p>\n

– High gut microbiome diversity: Studies consistently link having a diverse population of gut microbes with better health, physically (e.g., lower risk of metabolic syndrome) and emotionally [4, 5].<\/span><\/p>\n

So, in that sense, gut dysbiosis \u2014 a phenomenon where your gut microbiome becomes unbalanced or loses diversity \u2014 is a sign of poor gut health [6].<\/span><\/p>\n

Gut health and mental well-being: what\u2019s the relationship?<\/strong><\/h3>\n

So, why and how does gut dysbiosis impact your mental well-being? Most of it comes down to gut-driven inflammation\u2019s adverse effects on the gut-brain axis.<\/span><\/p>\n

See: gut dysbiosis could contribute to increased intestinal barrier permeability [7].<\/span><\/p>\n

This may allow substances, like undigested food particles, to sneak past the intestinal lining into the bloodstream where they don\u2019t belong \u2014 causing widespread inflammation that [8]:<\/span><\/p>\n

1. Affects the hypothalamic-pituitary-adrenal (HPA) axis: The HPA axis’ primary function is to regulate the stress response [9]. Inflammation may contribute to HPA axis dysregulation, which, in turn, is associated with chronic stress and various psychiatric conditions like depression and anxiety disorders [10].<\/span><\/p>\n

2. Decreases levels of gut bacteria beneficial to mental well-being: Gut inflammation further exacerbates dysbiosis by promoting the growth of bad gut bacteria [11]. These crowd out mental-health-beneficial strains of probiotic gut bacteria, like species of Lactobacillus<\/em> (e.g., L. paracasei, L. acidophilus, L. plantarum, and L. fermentum<\/em>) that have been shown to help improve stress resilience and alleviate anxiety symptoms [12, 13, 14, 15, 16].<\/span><\/p>\n

3. Lowers production of mood-regulating neurotransmitters: Gut inflammation could decrease the amount of acetate, propionate, and butyrate \u2014 short-chain fatty acids (SCFAs) \u2014 produced in the colon [17]. So how is this related to your mental well-being? SCFAs are involved in synthesizing several mood-regulating neurotransmitters, including serotonin, gamma-aminobutyric acid (GABA), and dopamine [18]. Put simply, gut dysbiosis could cause neurotransmitter imbalance in the brain, increasing stress reactivity, plus risk for depression and anxiety disorders [19, 20, 21].<\/span><\/p>\n

What next? Here\u2019s how to improve your gut health<\/strong><\/h3>\n

Of course, there are many other mechanisms (via the gut-brain axis) through which gut health could influence mental well-being.<\/span><\/p>\n

But the important takeaway is this: gut health and mental well-being are closely related.<\/span><\/p>\n

Take care of your gut health, and your mental well-being will likely improve. How? By taking prebiotics or probiotics. To understand which of the two to take, let\u2019s look at how they differ [22]:<\/span><\/p>\n

– Probiotics: Live, beneficial microorganisms<\/span><\/p>\n

– Prebiotics: Substrates that are selectively utilized by the host microorganisms conferring health benefits<\/span><\/p>\n

As mentioned earlier, even amongst people with good gut health, no two individuals’ gut microbiota will look the same. Everyone differs in the variety and abundance of species in the gut microbiota.<\/span><\/p>\n

So, to reap the most health benefits from probiotics, you’d have to source for the specific organism(s) \u2014 genus, species, and strain \u2014 already present in your microbiome: an impossible task without gut microbiome testing.<\/span><\/p>\n

Thankfully, you won’t run into this concern with prebiotics. You can rest assured that they will\u00a0feed the good gut bacteria already thriving in\u00a0your\u00a0gut, helping them flourish [23].<\/span><\/p>\n

Better still, if you’ve undergone microbiome testing and are supplementing with probiotics native to your unique gut microbiota. Prebiotics could further improve the survivability rate of the probiotics in your digestive tract, boosting the chances that they successfully coax your gut health into a more balanced, diverse state [24].<\/span><\/p>\n

How much prebiotics should you take, though?<\/span><\/p>\n

According to the International Scientific Association for Probiotics and Prebiotics (ISAPP), anywhere between 3 to 5 grams would suffice [25].<\/span><\/p>\n

Takeaway<\/strong><\/h3>\n

Your gut and brain communicate through the gut-brain axis. So, when your gut health suffers, your mental well-being does, too.<\/span><\/p>\n

To foster good gut health (plus keep stress, anxiety, and depression at bay), focus on gut microbiome balance and diversity. Ensuring 3-5g of prebiotics intake daily helps nourish and maintain a well-balanced gut microbiota.<\/span><\/p>\n

Related articles<\/h3>\n

\"Prebiotic
\nPrebiotic: Gut Microbiota, Gut Health, and Beyond<\/a><\/p>\n

References<\/h3>\n
    \n
  1. Leon M. T. Dicks, et al. \u2018Gut Bacteria and Neuropsychiatric Disorders\u2019. Microorganisms. 2021 Dec; 9(12): 2583<\/a><\/li>\n
  2. Emanuele Rinninella, et al. \u2018What is the Healthy Gut Microbiota Composition? A Changing Ecosystem across Age, Environment, Diet, and Diseases\u2019. Microorganisms. 2019 Jan; 7(1): 14<\/a><\/li>\n
  3. Jason E. Martinez, et al. \u2018Unhealthy Lifestyle and Gut Dysbiosis: A Better Understanding of the Effects of Poor Diet and Nicotine on the Intestinal Microbiome\u2019. Front. Endocrinol. 08 June 2021; 12<\/a><\/li>\n
  4. Feilong Deng, et al. \u2018The gut microbiome of healthy long-living people\u2019. Aging (Albany NY). 2019 Jan 31; 11(2): 289\u2013290<\/a><\/li>\n
  5. Ohad Manor, et al. \u2018Health and disease markers correlate with gut microbiome composition across thousands of people\u2019. Nature Communications. 2020; 11;5206<\/a><\/li>\n
  6. Arianna K. DeGruttola, et al. \u2018Current understanding of dysbiosis in disease in human and animal models\u2019. Inflamm Bowel Dis. 2016 May; 22(5): 1137\u20131150<\/a><\/li>\n
  7. Carmine Stolfi, et al. \u2018Implication of Intestinal Barrier Dysfunction in Gut Dysbiosis and Diseases\u2019. Biomedicines. 2022 Feb; 10(2): 289<\/a><\/li>\n
  8. Hiroshi Fukui. \u2018Increased Intestinal Permeability and Decreased Barrier Function: Does It Really Influence the Risk of Inflammation?\u2019. Inflamm Intest Dis. 2016 Oct; 1(3): 135\u2013145<\/a><\/li>\n
  9. Catherine J. Dunlavey. \u2018Introduction to the Hypothalamic-Pituitary-Adrenal Axis: Healthy and Dysregulated Stress Responses, Developmental Stress and Neurodegeneration\u2019. J Undergrad Neurosci Educ. 2018 Spring; 16(2): R59\u2013R60<\/a><\/li>\n
  10. B\u0142a\u017cej Misiak, et al. \u2018The HPA axis dysregulation in severe mental illness: Can we shift the blame to gut microbiota?\u2019. Progress in Neuro-Psychopharmacology and Biological Psychiatry. 2020; 10(109951)<\/a><\/li>\n
  11. Fan X., et al. \u2018Gut Microbiota Dysbiosis Drives the Development of Colorectal Cancer\u2019. Digestion. 2021;102:508\u2013515<\/a><\/li>\n
  12. Dinyadarshini Johnson, et al. \u2018Exploring the Role and Potential of Probiotics in the Field of Mental Health: Major Depressive Disorder\u2019. Nutrients. 2021 May; 13(5): 1728<\/a><\/li>\n
  13. Caroline J. K. Wallace, et al. \u2018The effects of probiotics on depressive symptoms in humans: a systematic review\u2019. Ann Gen Psychiatry. 2017; 16: 14<\/a><\/li>\n
  14. Helianthous Verma, et al. \u2018Human Gut Microbiota and Mental Health: Advancements and Challenges in Microbe-Based Therapeutic Interventions\u2019. Indian J Microbiol. 2020 Dec; 60(4): 405\u2013419<\/a><\/li>\n
  15. Mary I. Butler, et al. \u2018The Gut Microbiome and Mental Health: What Should We Tell Our Patients?\u2019. Can J Psychiatry. 2019 Nov; 64(11): 747\u2013760<\/a><\/li>\n
  16. Keren E. Dolan, et al. \u2018Probiotics and Disease: A Comprehensive Summary\u2014Part 1, Mental and Neurological Health\u2019. Integr Med (Encinitas). 2016 Oct; 15(5): 46\u201358<\/a><\/li>\n
  17. Rasoul Mirzaei, et al. \u2018Role of microbiota-derived short-chain fatty acids in nervous system disorders\u2019. Biomedicine &amp; Pharmacotherapy. 2021; 139(111661)<\/a><\/li>\n
  18. Ygor Parladore Silva, et al. \u2018The Role of Short-Chain Fatty Acids From Gut Microbiota in Gut-Brain Communication\u2019. Front Endocrinol (Lausanne). 2020; 11: 25<\/a><\/li>\n
  19. Shih-Hsien Lin, et al. \u2018Serotonin and Mental Disorders: A Concise Review on Molecular Neuroimaging Evidence\u2019. Clin Psychopharmacol Neurosci. 2014 Dec; 12(3): 196\u2013202<\/a><\/li>\n
  20. National Institutes of Health (US); Biological Sciences Curriculum Study. NIH Curriculum Supplement Series. Bethesda (MD): National Institutes of Health (US); 2007<\/a><\/li>\n
  21. Anil Kumar, et al. \u2018Stress: Neurobiology, consequences and management\u2019. J Pharm Bioallied Sci. 2013 Apr-Jun; 5(2): 91\u201397<\/a><\/li>\n
  22. Mohammad Z. Asha, et al. \u2018Efficacy and Safety of Probiotics, Prebiotics and Synbiotics in the Treatment of Irritable Bowel Syndrome\u2019. Sultan Qaboos Univ Med J. 2020 Feb; 20(1): e13\u2013e24<\/a><\/li>\n
  23. Amrit Pal Kaur, et al. \u2018Plant Prebiotics and Their Role in the Amelioration of Diseases\u2019. Biomolecules. 2021 Mar; 11(3): 440<\/a><\/li>\n
  24. Kavita. R. Pandey, et al. \u2018Probiotics, prebiotics and synbiotics- a review\u2019. J Food Sci Technol. 2015 Dec; 52(12): 7577\u20137587<\/a><\/li>\n
  25. International Scientific Association for Probiotics and Prebiotics<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    Your gut microbiome inhabits your digestive tract and helps break down food. So, it’s only logical it’ll affect your digestive health. But\u2026 how would one explain the link between poor gut health and increased stress reactivity, alongside risk for various mental health conditions such as anxiety disorders and depression then [1]? Well, as unrelated as […]<\/p>\n","protected":false},"author":4,"featured_media":1924,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[3],"tags":[45,34,46,35,60,22,15],"class_list":["post-1650","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles","tag-blood-cholesterol","tag-blood-glucose","tag-blood-pressure","tag-blood-sugar","tag-metabolic-health","tag-prebiotic","tag-prebiotics"],"yoast_head":"\nStress, Anxiety, and Depression: How Poor Gut Health Affects Your Mental Well-being<\/title>\n<meta name=\"description\" content=\"Apart from reducing the consumption of sugar and fats, increasing the intake of prebiotics should also be considered 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