It was once believed that struggling with chronic anxiety, depression, and many other mental health disorders were like a punch in the gut causing a cascade of digestive related issues such as heartburn, stomach aches, IBS, and other digestive discomfort. It is true that when we see unresolved mental ill health problems there is often digestive problems. However, science is discovering it is not just a one way street but there is much more to the relationship between the gut and the brain. With millions of chemical messengers, called neurons, that live deep within the lining of the gut research is finding that the gut actually sends more signals to the brain than the other way around. In fact, the gut has become known as the “second brain” or “gut brain” and is a vital key to the equation of solving mental health related problems. Let’s explore a few key points about how a chronic, unhappy, unbalanced digestive system can easily knock out your emotional and mental health, and discover a few simple adjustments that can support overall wellbeing.
There has been a lot education out there on the impact some dietary sources have on the body and brain. For example, sugar is known to cause hyperactivity especially in children and that it can be addictive in nature. Now with deeper research and science evidence we have more information about how mood actually follows food, and how dietary choices and genetics play a key role in mental health. Food is fuel but unfortunately with all the manufacturing and genetically modified farming the American diet, often called the Modern American Diet (MAD), or Standard American Diet (SAD) leaves us with nutritional deficiencies, an imbalance of good gut bacteria, and chronic low level inflammation. These problems disrupt the production of the chemical messengers and hormones responsible for quality mental health. For example, serotonin which is a chemical messenger responsible for feelings of happiness and wellbeing, and healthy sleep patterns is believed to be manufactured primarily in the lining of the gut. Low serotonin is linked to depression, and now research shows depression is linked to inflammation. Chronic inflammation is like a low level fire burning all the time. Can we accomplish anything productive when we are mad or sad? Is the gut trying send a message that it feels the same way and needs some adjustments in the SAD diet to make serotonin? Chronic stress as well as poor diet is also linked too low level inflammation, but to often we ignore the stress and low energy signals and turn to self medicating with more food, alcohol, drugs, and other behavioral distractions that contribute to the cycle causing less absorption of nutrients, more imbalances and inflammation only fueling mental ill health. Research has discovered that other common mental health problems such as anxiety, ADHD, and bipolar disorder are also linked to the imbalanced and unhealthy gut.
The unbalanced, unhappy gut sends signals to the brain that negatively impacts mood and cognitive function, but the good news is you can respond and send signals back through simple lifestyle and dietary changes that support a health gut brain. Here are three suggestions to kickstart the healing process.
- Practicing mindful and intuitive eating. In making food choices ask yourself “what will nourish me?” Notice how you feel and be intentional to relax and give thanks when eating to activate the digestive system.
- Eat a “brainbow” array of foods. Include fiber rich foods, vegetables, fruits, as well as foods that contain “psychobiotics” which are a class of prebiotic and probiotics that support a balanced gut microbiome and impact mental wellbeing. To name a few these can be found in foods such as yogurt, sauerkraut, kefir and sourdough bread.
- Focus on healthy fats such as wild caught fish, nuts, and seeds. Use healthy oils such as olive or avocado oil, and choose real butter in place of margarine. These contain Omega 3 fatty acids which are fuel to the brain and have been found to lower inflammation. Studies have shown that people who consume enough Omega 3’s are less likely to develop depression than those who have a deficiency.
Hippocrates said, “Let food be thy medicine and medicine be thy food.” Maybe the role of food in mental health is not as new as we might believe, yet it is often misunderstood and widely overlooked as a missing link to the prevention and intervention of mental health. Of course not all disruptions of mental health are solely caused by diet and deficiencies, and dietary changes and supplementation are not the end all be all, but they are a vital part of self care and prevention and a valuable addition to traditional therapy and interventions. This integrative approach to treatment in mental health and addiction recovery as well maximizes the potential of bringing the whole person back into harmony. It’s never too late to punch out mental ill health and in most cases collaborating with a team of experts can completely resolve or significantly improve the outcomes. It doesn’t have to be a diagnosis you just live with and manage, but it can be a slow, steady and sustainable journey to healing.
Andra Prowant
CADC-1, CERTIFIED LIFE COACH, COUNSELOR