You go on TikTok, Instagram, and Pinterest and see all those healthy lifestyle routines promising to decrease signs of anxiety and depression. You take a leap of faith and try out one of those routines for some time… and then nothing. Zilch.
It makes you more frustrated than ever because how could you have substituted coffee for a green drink that tastes like raw leaves, go for a 5-mile walk in the morning, and made yourself one of those aesthetic-looking breakfasts, and STILL feel like crap?
There could be one huge thing you’re missing out on… your gut health. And by the gut, I mean everything that’s going on in your digestive tract. In our gut, there are trillions and trillions of healthy bacteria.
These bacteria play a vital role in regulating our moods and emotions. If there’s an off-balance in your gut, you will most likely experience symptoms of depression and anxiety most of the time. An important thing to put into consideration is that 90% of our Serotonin (a hormone that stabilizes our moods) receptors are made in our gut, according to Harvard Health.
How is gut health related to mental health?
The large intestine, also known as the “colon” is a community of micro-organisms. These micro-organisms make up an ecosystem called “the microbiome”. This allows nutrients to enter and keeps out unwanted intruders, which affects how our brains work.
If you’re always stressed out or eat certain foods that outbalance your microbiome (put into dysbiosis), then this influences your mental health and mood. Stress also causes your body to release cortisol which affects your gut health.
According to Dr. Emeran Mayer, “Whatever goes on in the emotional parts of our brain is mirrored in the gut, and whatever goes on in our gut influences our brain.” He also stated that many people are unaware of the influence people’s gut health has on their brains, even though most individuals experience those effects.
A balanced microbiome equates to more emotional resilience, regulated moods, and an overall better quality of life. Not to mention the relief of getting rid of those stomach cramps that ruin one’s mood all the time.
Signs of an unhealthy gut
Now that you’ve understood the connection between your gut health and your mental health, you’re probably wondering whether or not your gut is healthy. Generally speaking, when your gut is healthy, your whole body aligns. But if it’s not, it tends to send signals in different ways.
Even though we all have the same ‘gut microbiome’, there are minor differences between every one of us. As said by Will Bulsiewicz, “You are one-of-a-kind with a gut microbiome as unique as a fingerprint.”
Unintentional weight gain or loss
Because your gut is responsible for absorbing nutrients and leading them into the body, you might find yourself eating more than usual. This is to compensate for these lost nutrients. Also, your body becomes unable to store fats and regulate your blood sugar levels, which leads to weight fluctuations.
Unusual gas and bloating issues
Every human being’s body produces gas, and although some of us are sneakier than others at hiding it (or maybe blaming another person for the smell), we all produce gas. It’s a natural part of the fermentation and digestive process.
However, there are some bad bacteria that your gut is trying to combat, and give out signals such as more gas than usual, a different scent, or/and stomach bloating due to trapped gas in the abdominal area.
Excess sugar cravings
Although we all have the occasional sugar tooth, an increased appetite for sugary foods is a signal from your body that something’s off in the gut. That’s because sugar damages the good bacteria in your gut. So, the less good bacteria you have, the more sugar you’ll crave.
Unusual breath odor
Microbial imbalance could be a culprit for bad breath. Although there are other reasons such as poor dental hygiene or maybe you ate too much of that garlic-filled sauce pasta, you shouldn’t overlook this issue.
Insomnia and bad sleep quality
Microbial imbalances lead to sleep abnormalities, and sleep abnormalities lead to microbial imbalances. It’s a two-way street. That’s because our gastrointestinal tract complaints cause discomfort and pain in the abdominal area leading to sleep complications.
On the other hand, poor sleep quality leads to an unhealthy gut. Since 90% of serotonin is produced in tht, and sleep deprivation decreases serotonin, hence, messes with your gut health.
Diarrhea
Diarrhea is a sign of an upset stomach which translates to an unhealthy gut. Also, diarrhea makes your body get rid of healthy bacteria and causes gut dysbiosis.
Excessive stress
Because your gut health and mental health are in harmony, any imbalances in your microbial system reflect in your mood, stress levels, and anxiety.
Ways to heal your gut
Your gut plays a major role in your body and therefore gets affected by a lot of things. But fortunately for us, there are also a lot of things to do to support and heal the gut. Once you start healing your gut, you’ll notice a significant difference in your overall health.
Notice your stress levels
As we make our way to adult life, stress becomes an impending part of our lives. But how much stress we allow, how we deal with it, and how often we take breaks is what makes all the difference. Stress makes our immune system reactive which then causes imbalances in our gut.
Although you can’t get rid of stress, there are ways to manage it, and in this case, everyone’s different. Monitor yourself and see what fits your lifestyle, and schedule, and most importantly makes you feel better. Here are some ways to reduce stress:
- Plan your day ahead. This reduces the stress of thinking about what needs to be done that day and helps you feel more organized and structured. According to Very Well Mind, having a routine during stressful times is important to help you feel more organized and in control.
- Schedule time for breaks. Just like you treat your work obligations, treat your breaks. They’re both equally important. Schedule time for breaks, self-care days, a night out with your friends or family, or even shopping days. Stick to them the same way you’d stick to a work appointment.
- Prioritize quality sleep. By quality sleep, I don’t just mean sleeping eight hours a day. Quality sleep means sleeping by night and waking up in the morning, going to bed and waking up at the same time every day, avoiding distractions (screens) before bedtime, and sleeping in a calm environment.
- Regular exercise. In addition to the tremendous health benefits that regular physical activity provides to us, exercise has been known to drastically influence our mood. According to the Mayo Clinic, exercise reduces stress by releasing endorphins (our brain’s feel-good neurotransmitters), improves our mood, helps our body regulate itself during stressful times, and overall makes us feel better.
- Drink herbs. There are a number of herbs that have been proven to reduce stress and anxiety for people because of their calming properties such as lavender, passionflower, kava kava, and more.
Try out intermittent fasting
Intermittent fasting is when you go for a longer period of time, around 14-16 hours, without food to give your digestive system a break. This helps your gut balance itself, regulates your inflammatory response, reduces water weight, and reduces bloating.
Engage in regular physical activity
As mentioned, healthy bacteria in your gut are essential for microbiome diversity and a balanced gut. Exercise helps increase the number of healthy bacteria in your gut, and hence, creates more bacterial diversity.
It could be anything from regular everyday walks to intense workouts. Commit to starting, and work your way up.
Determine and exclude food triggers from your diet
There are some foods that are known to add to a gut imbalance. For instance, processed foods. However, people are unique when it comes to food sensitivities and triggers. Every person requires different nutritional needs than the other to function their best.
The best way to do this is to consider an elimination diet such as Whole 30. This diet is based on eliminating certain food groups for some time, 30 days if you’re trying Whole 30. And reintroducing those food groups one after the other to determine how your body reacts to each. When you do find out your food triggers, eliminate them or keep them at a minimum. This helps improve your gut health.
Consider taking a probiotic supplement
Probiotics are known as the good cops. They keep all the bad people away in your digestive tract. Probiotic supplements work by adding healthy bacteria to your gut and hence creating more bacterial diversity.
However, remember to consult your doctor before taking any supplements.
Eat ‘cleaner’
Eating cleaner, and better is one of the most important things to do to heal your gut. Your diet directly affects your overall health, especially your gut. The phrase “You are what you eat” is especially true in that sense.
Certain foods encourage a gut imbalance such as sugars, processed foods, and food additives. While others are known to support the increase of healthy bacteria in your gut. Such as complex carbohydrates and fiber-rich foods.
To have a balanced, and healthy gut, commit to following basic nutrition guidelines. Such as eliminating (or keeping at a minimum) processed foods, and refined sugars. Instead, incorporate more vegetables, fruits, lean protein, and healthy fats into your diet.
Conclusion
Although it’s essential to incorporate healthier habits into our routines, our gut systems suffer the most when we don’t. Your body sends signals to communicate that there are gut imbalances such as gas, bloating, and irregular digestive activity.
These imbalances affect us in so many ways. Such as our concentration levels, quality of sleep, and our skin, among many others. Luckily for us, there are many ways to combat this issue.
Cleaning up your diet is a top priority. But, there are many other things such as regulating stress levels, moving your body, and taking Probiotic supplements. These things play a major role in improving your health and well-being. Once you start the journey of healing your gut, you’ll notice a huge difference in your quality of life right away!