I want to talk about poop (and other stomach things) and mental health

Ever since I was little, any situation that spiked my anxiety triggered a bowel movement, even on an empty stomach. If I didn’t relieve myself, I was at risk of soiling myself.?

It was only when I got considerably older that I was able to draw a line between the two. My gut health has been wonky at best for most of my life.?

Again, like with most things, I thought that this is how I am. I have a sensitive stomach and poor digestion, and I need to poop anywhere between 2 and 5 times a day, depending on what I have eaten. I have gotten better at pointing out which things, apart from mental health (wheat, milk, pizza), lead to poor digestive function, but 70% of them are still connected to mental health.?

Since time immemorial, gut health has been linked to overall well-being. Add to this spectrum of mental well-being what we know so far about mental health and its effects on mood, behaviour, and cognition. This quite scientifically gives rise to the gut-brain axis, wherein the gut's microbial inhabitants communicate with the brain, influencing emotional regulation and cognitive function. From the palpable phenomenon of "anxiety poop" to the intricate biochemicals underlying depression, the correlation between gut health and mental well-being unveils a multifaceted terrain.

Let’s get a little cozy here. This edition is all about gut health, gut symptoms of mental health challenges, and, towards the end, some remedial measures that can be taken physically to improve your quality of life.?

Understanding gut health?

The gut is like a second brain, housing a bustling community of microorganisms called the microbiome. Factors such as diet, stress, antibiotics, and environmental exposures profoundly shape the composition and function of the microbiome.

At the heart of the gut's connection to mental well-being lies the gut-brain axis. This pathway acts as a communication highway between the gut's nervous system and our brain. It helps regulate important functions like immune response, mood, and inflammation.

Understanding gut health means grasping how these microbes, our body's workings, and our surroundings all interact. By unlocking this puzzle, scientists hope to uncover new ways to support both gut and mental health.

Let’s talk about gut health and anxiety?

Anxiety, a common mental health concern, often sends signals straight to the gut. When you feel anxious, your body goes into "fight or flight" mode, triggering changes in the gut's environment. This can lead to symptoms like butterflies in the stomach, nausea, or even urgent trips to the bathroom, famously known as "anxiety poop.”

This is what I mentioned in the introduction. There’s also a point when I am so anxious that I just can’t eat until the issue has been dealt with. At times, this means that I go without proper meals for quite some time. I don’t feel hungry.?

Scientists have discovered that this gut reaction is not just a coincidence. It's linked to the gut-brain axis, the pathway connecting your gut and brain. When you're stressed or anxious, your brain sends signals down this pathway, affecting the balance of bacteria in your gut. This can lead to inflammation and changes in gut function, which in turn can worsen feelings of anxiety.

Research also suggests that the bacteria living in your gut, known as the gut microbiota, can influence your mood and behavior. Certain types of bacteria produce chemicals that can either calm your nerves or rev them up, depending on the balance of bacteria present.

Let’s talk about gut health and depression

Depression, a serious mental health condition, can also be influenced by the health of your gut. Just like with anxiety, there's a strong connection between what's happening in your gut and what's going on in your brain. One can notice, weight and appetite changes, nausea, heartburn, diarrhoea, and constipation.?

One important player in this connection is serotonin, often called the "feel-good" neurotransmitter. About 95% of serotonin is actually made in your gut. When your gut is out of balance, it can affect serotonin production, which may contribute to feelings of sadness and low mood.

Studies have shown that people with depression often have differences in the composition of their gut microbiota compared to those without depression. Certain types of bacteria seem to be more common in people with depression, while others are less abundant. These imbalances can impact inflammation levels in the body and the way your brain processes information.

Antidepressant medications, like SSRIs, are thought to work partly by affecting serotonin levels in the brain. But recent research suggests they might also have an impact on the gut microbiota, further highlighting the link between gut health and depression treatment.

Let’s talk about other mental health disorders and gut health?

Beyond anxiety and depression, other mental health disorders also show connections to gut health. Conditions like bipolar disorder, schizophrenia, obsessive-compulsive disorder (OCD), and eating disorders have all been linked to disturbances in the gut microbiota and the gut-brain axis.

In bipolar disorder, for example, researchers have found alterations in gut microbiota composition, which may contribute to mood swings and other symptoms of the disorder. Similarly, studies in schizophrenia have shown differences in the gut microbiome of individuals with the condition compared to those without it, suggesting a potential role for gut health in its development or progression.

OCD, characterized by intrusive thoughts and repetitive behaviors, has also been associated with changes in gut microbiota. Although the exact mechanisms are still being explored, it's thought that imbalances in the gut microbiome could influence brain function and behavior, contributing to OCD symptoms.

Eating disorders, such as anorexia and bulimia, are often accompanied by gastrointestinal symptoms like constipation or bloating. Research indicates that alterations in the gut microbiota may play a role in the development and maintenance of these disorders, highlighting the bidirectional relationship between gut health and mental well-being.

How does this play out in reality??

I will share my experience here and that of a close friend.?

Case study One

I never believed in taking supplements, and I really just thought that food was enough. But food today isn’t really nutrient dense and is prepared in short-cut forms. I have seen that ever since I take a daily dose of multivitamins, magnesium, and biotin, my gut health and overall mood have improved.?

The magnesium helps me sleep better, and I haven’t read any research on it yet, but it does help with clearing the bowels. I also take vegan supplements by Cosmix Wellness that work on my hormones, hair, and liver. These are self-diagnosed and experimented with. They work for me and keep me in better form.?

I have also reduced dairy in my food to a large extent, and almost cut out milk-based tea. Rotis are never only pure wheat, but they also have ragi, besan, bajra, and other seed flours mixed in them. I am trying to slowly increase the ratios in favour of non-wheat flours.?

When I eat out, I prefer South Indian cuisine for its rice-based food and otherwise only stick to rice and protein.?

Case study Two

My friend has completely cut out sugar and processed carbs from his diet. Processed carbs are burgers, bread, pizza, packaged foods (chips, chocolates, waffles, pancakes, and such). As a result, his bowel movements have become stable. He doesn’t feel the need to poop as often as he did earlier. He has more energy and is clear-headed for most of the day. Also, he has increased the quantity of raw salads and fruits in his diet.?

I don’t adhere to the raw salad mindset. I like veggies cooked. But that’s a personal choice, and if it works for you, you should try it. ?

How can one improve gut health for mental well-being??

Enhancing gut health can be a promising strategy for promoting mental well-being. Several approaches can help optimize gut health and support overall mental health:

1. Dietary Changes: A diet rich in fiber from fruits, vegetables, whole grains, and legumes can nourish beneficial gut bacteria and promote microbial diversity. Additionally, incorporating fermented foods like yogurt, kefir, sauerkraut, and kombucha can introduce probiotics that support gut health.
2. Probiotic Supplementation: Probiotics are live microorganisms that confer health benefits when consumed in adequate amounts. Probiotic supplements containing strains like Lactobacillus and Bifidobacterium have shown promise in improving symptoms of anxiety, depression, and other mental health disorders (talk to your GP, therapist, psychiatrist before you start with these. I only speak for myself.)
3. Lifestyle Modifications: Managing stress through practices such as mindfulness meditation, yoga, deep breathing exercises, and adequate sleep can positively influence gut health. Chronic stress can disrupt the gut microbiota and exacerbate symptoms of mental health disorders, so stress reduction techniques are crucial for overall well-being.

What does the future look like??

There's growing interest in personalized mental health care. Some of the most recent advancements are:

Precision Nutrition: Tailoring dietary interventions based on an individual's gut microbiome composition and nutritional needs. Precision nutrition approaches aim to identify specific dietary components that promote a healthy gut microbiota and alleviate the symptoms of mental health disorders.

Microbiota Transplantation: Fecal microbiota transplantation (FMT), commonly used to treat gastrointestinal conditions, is being investigated as a potential therapy for mental health disorders. By transferring gut microbiota from healthy donors to recipients with mental health issues, researchers aim to restore microbial balance and improve symptoms.

Psychobiotics: Psychobiotics are live microorganisms that confer mental health benefits when consumed in adequate amounts. These beneficial bacteria are being studied for their potential to modulate neurotransmitter pathways, reduce inflammation, and alleviate symptoms of anxiety, depression, and other mental health disorders.

Gut-Targeted Drug Delivery Systems: Advancements in drug delivery technology allow for the targeted delivery of therapeutics to the gut, bypassing the blood-brain barrier and minimizing systemic side effects. Gut-targeted drug delivery systems enable the precise administration of medications, probiotics, or psychobiotics to modulate the gut microbiota and improve mental health outcomes.

These interventions represent cutting-edge approaches in the field of gut-brain axis research, offering novel strategies for addressing the complex interplay between gut health and mental well-being. While further clinical studies are needed to validate their efficacy and safety, these interventions hold promise for revolutionizing the treatment of mental health disorders in the future.

Where does it start??

It starts with observation. When your body behaves a certain way, even if you have been that way since you can remember, it is time to take note, and figure out your patterns.

Once you have even an inkling of what triggers your gut, diet, and appetite reactions, and how food ties into how you feel and your energy levels, it’s a good step to figure out what works for you and what doesn’t.?