Dr. V, I have had IBS for years, and have been managing it with different medications and trying different diets. On top of that, I have been feeling down and having trouble sleeping and focusing on anything. Is this all somehow related?
First, let’s get down to the science behind all of this…
“All diseases begin in the gut.” This is a quote that was well said by Hippocrates almost 2500 years ago. The fact that the gut and brain are connected is now mainstream. Within the gut, not only do gastrointestinal and immune systems exist, but also the enteric nervous system. There is a bidirectional communication between this system and our central nervous system, which ties together the activity of our gut with the emotional and cognitive centers of the brain. Where do your gut bacteria play a role in sending signals to your brain? The bacteria that comprise your microbiome directly stimulate neurons of the enteric nervous system to send signals along the super highway, the vagus nerve, to the brain. The signals that are sent influence sleep, mood, cognition, memory and have an effect on the hypothalamic-pituitary-adrenal axis. In order for all of these systems to function optimally, there has to be a healthy diversity within the microbiome. When an imbalance occurs in the microbiome, either from repeated antibiotic use, infections or stress, the system gets thrown off. Both the abundance and diversity of the microbiota undergo a shift resulting in dysbiosis. When dysbiosis occurs, the bacteria within the gut make less nutrients and an essential short-chain fatty acid, called butyrate. Butyrate fuel cells within the gut lining. When gut bacteria and butyrate production are compromised, inflammation develops, which trickles down into your mental health. Overall, there is a domino effect on hypothalamic-pituitary-adrenal (HPA) axis impacting hormones, emotions and the fight or flight response.
For those suffering from such ailments, healing can be done.
Steps to optimize your mood and gut health:
- Meditation, yoga, walking, any calm activity that will help you de-stress, especially since the vagus nerve and gut bacteria are highly sensitive to stress.
- Probiotics. There is a whole science behind probiotics. Existing gastrointestinal conditions does determine which strain of probiotics you need. But, in general, supplementing with a combination of different Lactobacillus and Bifidobacterium species has been shown to help alleviate anxiety, and improve our cognitive function and response to stress not just by balancing our microbiome, but also by balancing neurotransmitters, such as GABA and serotonin.
- Food is medicine, this is not just a broken record. Foods, such as vegetables, fruits and legumes are good sources of prebiotics, which help feed healthy gut bacteria, Avoid foods high in sugar, artificial ingredients, and fat. High fat foods have been shown to decrease Bacteriodes, a bacteria within the gut flora, that when present in low amounts, has been linked to anxiety and depression. Since what you eat affects your mood and gut health, nutrition is an essential component of therapy.
- Identify the imbalances. Valid testing can be done to precisely identify where imbalances exist within the microbiome and neurotransmitters so a personalized treatment approach can be taken to re-establish health.
Just like GI issues can cause changes in your mood, anxiety and other mental health ailments can affect your gut health. Every aspect of the body is interconnected and not one system is separate from another. It is all about treating and taking care of everything that makes you who you are.