YES, your gut can affect your mood. Today, science has confirmed that your gut and brain talk to each other through a network called the gut-brain axis.The microbes in your gut known as microbiome can affect chemicals such as serotonin and dopamine in brain that regulate mood, stress and anxiety.
How your Gut and Brain are connected?
Your gut contains trillions of tiny microbes, most of them live in your digestive system.These microbes do more than just digestion.They communicate with your brain via nerves,hormones and the imune system.
Around 90% of the body’s serotonin, the chemical which is essential for feeling calm and happy, is made in the gut. An imbalance in gut microbiome can alter the production of serotonin, increase inflammation and impact stress response in your brain.That is why if you get nervous you may have butterflies in your stomach or when you are worried you will get an upset tummy. The main ways your gut and brain communicate are:
· Nerves: The vagus nerve carries messages between your gut and brain.
· Hormones: Stress hormones like cortisol can change how your gut works and which microbes grow there.
· Immune system: Gut microbes affect inflammation in the body, which is linked to mood and mental health.
· Chemicals from microbes: Gut bacteria make substances like short-chain fatty acids that can reach the brain and affect its function.
What Research Tells us About Gut Health & Mood
Scientists have done many studies in both animals and people. As of now, here are the facts:
• People with depression or anxiety often have different gut bacteria compared with people who do not have these conditions.
• Some studies show that certain probiotics, sometimes called psychobiotics, can help reduce symptoms of low mood and stress in some people.
• A diet that is high in fibre and plant-based foods, such as the Mediterranean diet, is associated with improved mental health and gut health.
It is important to remember that results vary from person to person. The effectiveness of probiotics or supplements can vary based on the type of bacteria used, the dosage, dietary habits and health of individual.
Simple ways to support your gut and your mood
You don't have to know a lot about your gut to take care of it. Small daily habits can make a difference.
- Eat a variety of plant-based foods: Consume a variety of vegetables, fruits, beans, whole grains, nuts and seeds. Different plants contain different bacteria that work in the gut.
- Include fermented foods: Fermented foods, such as live yoghurt, kefir, sauerkraut, kimchi and others, can help introduce bacteria into your gut.
- Eat prebiotic foods: Onions, garlic, leeks, asparagus, bananas, beans and oats are all prebiotic foods that will work with the good bacteria that's already in your gut.
- Manage stress and sleep: Stress and not getting enough sleep can disturb the gut and gut microorganisms, and thus impact mood.
- Get active: Physical activity is associated with a healthier gut and a healthier mind.
- Reduce ultra-processed foods: These are foods that are high in sugar and low in fibre, which can cause damage to your gut bacteria and lead to inflammation.
For those who tend to feel stressed, low or to have digestive problems, a probiotic supplement may be beneficial. Strains such as L.paracesi, L.salivarius & b.coaglulans have been studies for their role in improving gut health.
Yumi Gut Health gummies offer a simple and tasty way to get these benefits everyday.