The Intriguing Role of Your Microbiome in Emotional Health

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Gut Feelings: The Intriguing Role of Your Microbiome in Emotional Health

You may think that our gut health can’t possibly have an impact on our emotional health, but new research shows that this isn’t the case. There’s growing evidence that shows that our gut health and mental health go hand-in-hand, so age-old sayings like “You are what you eat” aren’t a million miles away from the cold hard, truth!

Our understanding of gut health and mental health as separate entities has significantly improved in recent years. Now, science is going even further, showing us that the health of our gut microbiome has a massive impact on how we feel. With mental illness becoming more prevalent, it’s time to take a closer look at the correlation between our gut health and mental health.

What Is A Microbiome?

We don’t exist in isolation – our bodies are home to a huge variety of microorganisms. We may not be able to see them but trust me, they’re there, and in some cases, our bodies would struggle to function properly without them.

Microbiome is a term used to describe the community of microorganisms that live on and inside the human body, such as on the skin or in the gut. More specifically, it also refers to the number of microbial genomes that contribute to the broader genetic portrait of a human. ¹

The microbiomes that live on and inside humans are made up of a huge variety of microorganisms, including bacteria, fungi, single-celled organisms called archaea and protozoans, and even viruses. The microorganisms that make up a microbiome might be tiny, but they’re living things and as such, are affected by the environment around them. ²

Getting To Know The Gut Microbiome

The microbiome we’re interested in lives in the gastrointestinal tract. It may be a bit disconcerting to think that your gut is full of trillions of microorganisms, but they’re extremely useful to us. There are up to 1,000 species of bacteria in the gut microbiome, and each one performs a different function in your body. ³

The gut microbiome helps with a range of functions in the digestive system, including harvesting energy from digested food, regulating immune function and protecting the gut against pathogens (the microorganisms you don’t want in your body). The gut microbiome also helps strengthen the biochemical barriers of the gut and intestine. ⁴Our relationship with the gut microbiome has not always been plain sailing. “We used to think about the bacteria that colonised humans as bad. We always thought of them as pathogens, and we wanted to try to destroy them,” explains Dr Julia Segre from the National Human Genome Research Institute.⁴

“But now we recognise that there also are good microbes, or commensal microbes, that provide needed help to the human.” ⁵

The Microbiome And The Brain

You may think that there’s no way the microbiome in your gut could communicate with your brain, but you’d be wrong. There is constant communication between the gut microbiome and the brain through what is known as the microbiota–gut–brain axis. This bidirectional, or two-way, biochemical signalling system is up and running from the day we’re born. ⁶

There’s also the concept of the gut acting as a second brain. Before you dismiss this as science fiction, let’s explore it further. Ever had that feeling in the pit of your stomach that something wasn’t right? That’s your second brain firing up. Your gut is surrounded by a network of brain-like neurons and neurotransmitters, known as the enteric nervous system (ENS), that is in constant communication with the brain.

ENS specialist Dr Emeran Mayer from the University of California “Your gut has capabilities that surpass all your other organs and even rival your brain. This second brain is made up of 50-100 million nerve cells, as many as are contained in your spinal cord.” ⁷

How Gut Health Influences Mental Health

When we see how closely the brain and gut microbiome are connected, it’s no surprise that one can affect the other. There is increasing evidence that shows that our emotional health can also be influenced by the microbiome in the gut due to its links to the brain.

Certain species of bacteria in your microbiome help produce chemicals in the brain called neurotransmitters. An example of this is serotonin, known as the ‘feel good’ chemical, which helps stabilise our mood. Serotonin is mostly made in the gut, and a lack of it in the body is linked to depression and anxiety. ⁸

Some studies show that people with a variety of psychological disorders have different species of bacteria in their gut microbiomes compared to healthy people. This suggests a link between gut health and mental health, although it’s not clear why this is right now. Furthermore, it’s been shown that certain probiotics can help alleviate the symptoms of depression and other mental health conditions.

How To Look After Your Microbiome

If we want to look after our mental health, looking after our gut health is essential. Creating an environment in our gut where our microbiome can flourish and function properly will help both our physical and mental health. The easiest way to do this is through our diet.

Enjoying a varied diet rich in legumes, beans, and fruit can promote the growth of healthy bacteria in our microbiome. ¹º In addition, certain spices, like turmeric and cinnamon, have been shown to reduce gut inflammation, which will help ensure a healthy microbiome. ¹¹

We know that too many overly processed foods, sugar, refined carbs, artificial sweeteners and alcohol aren’t good for us. They’re not great for our microbiome either, leading to gut inflammation. Cutting down on these foods will promote gut health and reduce gut inflammation. ¹²

Final Thoughts

Our gut health and mental health are closely linked, so issues with one can often affect the other. Maintaining a healthy gut microbiome through a well-balanced and fresh diet is key to promoting a healthy gut, which will promote a healthy mind. So, to keep your mind uplifted engaged and emotionally strong, it’s time to think of your body as a well-oiled machine. Consider your diet an investment in your mental health and start ditching the fast, highly processed food for the feel-good fresh alternatives. While it might cost a little more or take more time to prepare, it’s going to be an investment that you’ll actually feel the benefits from!

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