Lately I have been working physically on myself, besides working out I have also stopped eating out as often and have adopted a more "healthy" lifestyle, as a result from this I have notice changes in my daily moods, sleep patterns and even changes in my hair. We have always heard of the so many benefits that come with a healthier lifestyle but noticing changes beyond the physical ones really made me wonder how truly impactful this lifestyle is on our mental health.
Turns out there is a connection that exists between gut health and our mental well-being, often referred to as the "gut-brain axis," which has been gaining attention in medical research. There is microbiome in the gut and it plays a super important role in maintaining mental health, if there is imbalances in this microbiota this can be linked to problems such as anxiety, depression, and stress-related disorders. This relationship is thought to be mediated by various mechanisms, including inflammation and gut permeability, which can heavily influence how our brain function.
Diet is crucial in shaping this microbiome. A diet rich in fiber, whole foods, fruits, vegetables, and legumes maintains a more healthy gut microbiome, while processed foods high in sugar and fat can exacerbate dysbiosis (which is a change in the composition of the microbiome) and negatively impact our mental health. Probiotics, found in fermented foods like yogurt, and prebiotics, found in foods such as garlic and bananas, support beneficial gut bacteria and can increase mental well-being.
Besides all the benefits already mentioned regular physical activity has been shown to positively influence gut health by fostering the growth bacteria that is beneficial for us, while chronic stress can disrupt the gut, leading to digestive issues and mental health problems. In addition to diet and exercise, sleep also plays an important role in maintaining a healthy gut-brain connection. Poor sleep or chronic sleep deprivation can disrupt the balance of gut microbiota, which may lead to an increase in stress and inflammation, (Jamail, 2024).
Overall, nurturing the gut-brain connection through healthy lifestyle choices is essential for promoting overall well-being and especially mental health
REFERENCES
Jamail, S. (2024, April 9). The connection between gut health and mental well-being. Mind & Body Complete. https://mindbodycomplete.com
I'm so glad you brought attention to this subject because it is extremely relevant as it seems we as a culture are revamping our eating habits (mostly for the better)! I spent this year trying to eat more plant foods and it did wonders for my mental health. On the other hand, when I began getting overwhelmed by the semester I started eating out and stopped going to the gym as much as I used to, and I had even worse mental health. Reading your post made me realize that eating processed food and being less active was like a one-two punch to my mental health. Eating more processed food must have caused the aforementioned dysbiosis and contributed to worse mental health. I actually did not know that regular physical activity could also positively impace the gut-brain axis. I always feel my best when I am eating a balanced diet and hitting the gym. With this new information, I am excited to re-discipline myself!
ReplyDeleteAWESOME POST , same here last and many year ago , my parent always judge me " Why I keep go out and eat all the restaurant food, fast food etc " this semester even thought I was super busy but I really great on manage my time to cook at least one - two time a week and eat green healthier food as wells as exercise, it is definitely change my mood , and life style, and less time in hospital , Oh GOsh it was a nightmare for me when I look back I don't know how many time I have been in the ER many couple year due to food poisoning , panic attack ... , I acknowledge that eating healthier is supper important to your body and Yes your Gut Brain Axis is also an important field to study by learning how the microbiome communicate with the brain through pathways like the vagus nerve and microbial metabolites such as short-chain fatty acids. Research has linked a fiber-rich diet and probiotics to enhanced microbiota diversity, which supports neurotransmitter production like serotonin crucial for mood regulation. It’s incredible how these small changes can have such a big impact on mental health. Thank You for sharing your experience and your post is super interesting
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