Stress, Anxiety and Gut Health
This article will explore the relationship between stress, anxiety and gut health, including the gut-brain connection and the often-forgotten role of the gut microbiome. And we'll also look at ways you can improve your gut health to help manage stress and anxiety more effectively.
What is the gut-brain connection?
The gut-brain connection refers to the bidirectional communication between the central nervous system (CNS) and the enteric nervous system (ENS) - the complex network of neurons found in the gastrointestinal tract. This communication involves many pathways that enable the brain and the gut to communicate and coordinate their functions in real-time.
The enteric nervous system
The enteric nervous system (ENS) is often called the "second brain" due to its extensive network of neurons and neurotransmitters that operate independently of the CNS. The ENS is composed of two main plexuses: the myenteric plexus, which is responsible for controlling gastrointestinal motility, and the submucosal plexus, which is involved in regulating secretions and blood flow. Together, these two plexuses coordinate the digestion, absorption and elimination of food, modulating the local immune response and maintaining the integrity of the gut barrier.
The gut-brain connection in detail
The gut-brain connection is facilitated by multiple communication pathways, including the vagus nerve, the hypothalamic-pituitary-adrenal (HPA) axis and the immune system.
The vagus nerve, the longest cranial nerve, runs from the brainstem to the abdomen and transmits sensory and motor signals between the gut and the brain.
The HPA axis is a complex network of hormonal and neuronal signals that coordinates the body's response to stress. It is activated in response to psychological and physical stressors. The immune system is also implicated in gut-brain communication, as it produces cytokines and other signalling molecules that can influence neural function and behaviour.
One of the most well-known examples of the gut-brain connection is the relationship between stress and digestive function. When we experience stress, the HPA axis is activated, releasing cortisol and other stress hormones. These hormones can directly impact the gut, affecting gut motility, increasing intestinal permeability and altering the composition of the gut microbiome.
Additionally, the vagus nerve can sense and respond to changes in the gut environment, providing feedback to the brain about the state of the digestive system. This feedback can influence the release of neurotransmitters, such as serotonin and dopamine, which can impact mood, behaviour and gut function.
What is the gut microbiome?
The gut microbiome is the collection of microorganisms that reside in the gastrointestinal tract and play a critical role in regulating immune function, nutrient absorption and gut integrity. Collectively, they form a vital part of the gut-brain connection.
These microorganisms produce a wide range of metabolites, including short-chain fatty acids (SCFAs), neurotransmitters and other signalling molecules that can influence neural function and behaviour. Studies have shown that alterations in the composition of the gut microbiome, such as dysbiosis, can lead to changes in behaviour, mood and cognitive function.
The Gut microbiome produces gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter that helps to calm the brain and promote relaxation. GABA can also help to reduce anxiety and improve mood. Other neurotransmitters the gut microbiome produces include serotonin, dopamine and norepinephrine, which can impact sleep, mood, behaviour and cognitive function.
Imbalances in the Gut microbiome
Dysbiosis, an imbalance in the gut microbiome, has been linked to an increased risk of stress and anxiety. Studies have shown that individuals with anxiety have an altered gut microbiome compared to healthy individuals, with lower levels of certain beneficial bacteria, such as Lactobacillus and Bifidobacterium.
Another mechanism through which the gut microbiome may impact anxiety is inflammation. Dysbiosis has been linked to increased inflammation, and chronic inflammation has been linked to the development of anxiety disorders. Studies show that individuals with anxiety disorders exhibit higher levels of inflammatory markers in their blood. One study found that administering friendly bacteria, also known as probiotics, to patients with chronic fatigue syndrome, a condition associated with increased inflammation and anxiety-like symptoms, reduced inflammation and anxiety-like behaviour.
Stress, anxiety and the gut microbiome
Like a feedback loop, stress and anxiety can also impact gut health, changing the composition of the gut microbiome and its ability to function. When we experience stress, the hypothalamic-pituitary-adrenal (HPA) axis is activated, releasing cortisol and other stress hormones. These hormones can directly impact the gut, affecting gut motility, increasing intestinal permeability and altering the gut microbiome. Additionally, stress can lead to changes in dietary habits, such as increased consumption of processed, junk and high-fat foods, which can negatively impact the gut microbiome.
Chronic stress and anxiety can also lead to irritable bowel syndrome (IBS), a common gastrointestinal disorder characterised by abdominal pain, bloating and changes in bowel habits. Studies have shown that individuals with IBS have an altered gut microbiome when compared to healthy individuals.
How can I improve gut health?
Improving gut health is essential for overall health and wellbeing. A healthy gut can help prevent various health conditions and help you manage stress and anxiety. Below are some simple ways to improve gut health.
- Eat a Balanced Diet: See our article Stress, Anxiety and Diet for more information.
- Consider Friendly Bacteria Supplements: Friendly bacteria, or Probiotics, are live bacteria and yeasts that can provide health benefits when consumed. They can help improve gut health by introducing beneficial bacteria into the gut and promoting a healthy microbiome. Friendly bacteria is available in supplement form and can also be found in some raw foods, such as sauerkraut, yoghurt and kefir.
- Incorporate Prebiotic Foods: Prebiotics are a type of fibre that feeds the beneficial bacteria in the gut, promoting a healthy microbiome. See our article Stress, Anxiety and Diet article for more information.
- Exercise Regularly: Regular exercise is not only good for overall health but also for gut health. Exercise can help improve digestion and nutrient absorption, reduce inflammation and promote the growth of healthy gut bacteria. See our article A Guide to Stress and Anxiety for more information.
- Stay Hydrated: Drinking enough water is essential for maintaining a healthy gut. Water helps keep stool soft and easy to pass, preventing constipation. It also helps flush out toxins and waste products from the body. Aim to drink at least eight glasses of water daily, and avoid sugary drinks and excessive amounts of caffeine, as they can dehydrate the body.
- Manage Stress: Stress can negatively impact gut health, leading to digestive issues such as constipation, diarrhoea and bloating. Managing stress through relaxation techniques, such as meditation, yoga and deep breathing, can help improve gut health. Regular exercise can also help reduce stress and improve gut health.
- Get Enough Sleep: Getting enough sleep is essential for maintaining a healthy gut. Sleep helps the body repair and regenerate, promoting a healthy immune system and reducing inflammation. Aim for seven to eight hours of sleep each night, and establish a regular sleep schedule to promote a healthy circadian rhythm. See our articles on Sleep & Relaxation for more information.
- Avoid Antibiotics Unless Necessary: Antibiotics can disrupt the balance of bacteria in the gut, leading to dysbiosis and other digestive issues. While antibiotics are necessary to treat bacterial infections, they should only be used when necessary. Avoid using antibiotics for viral infections, such as colds and flu, and talk to your healthcare provider about alternative treatments for non-life-threatening bacterial infections.
- Limit Alcohol Consumption: Excessive alcohol consumption can negatively impact gut health by disrupting the balance of bacteria in the gut and causing inflammation.
- Quit Smoking: Smoking can negatively impact gut health by disrupting the balance of bacteria in the gut and increasing the risk of digestive disorders such as Crohn's disease and ulcerative colitis. Quitting smoking can help improve gut health and reduce the risk of developing these conditions.
- Avoid Processed, junk and sugary foods: Processed foods and sugar can lead to dysbiosis and inflammation in the gut. Limit your intake of these foods and opt for whole, nutrient-dense foods instead. See our article Stress, Anxiety and Diet for more information.
What about friendly bacteria (probiotics)?
Friendly Bacteria, also known as microbiotics or probiotics, are live microorganisms, often bacteria or yeast, that provide health benefits when consumed in adequate amounts. They can be found naturally in some foods, such as yoghurt, kefir, sauerkraut and kimchi, or taken in supplement form.
Friendly bacteria works by introducing beneficial bacteria to the gut microbiome, helping to restore the balance of microorganisms and improve gut health. Friendly bacteria can help improve digestion, reduce inflammation, enhance immune function and improve mental health.
Here are some of the most common types of friendly bacteria and their benefits:
- Lactobacillus: Made up of various strains, such as Lactobacillus acidophilus, this is one of the most common types of friendly bacteria and can be found naturally in fermented foods like yoghurt and kefir. Lactobacillus strains have been shown to help improve digestion, reduce inflammation and improve immune function. They may also help treat diarrhoea caused by infections or antibiotics.
- Bifidobacterium: This type of bacteria, with strains such as Bifidobacterium bifidum, is also commonly found in the gut and in foods like yoghurt and some cheeses. Bifidobacterium strains have been shown to help improve digestion, reduce inflammation and improve immune function. They may also help treat conditions like IBS (Irritable Bowel Syndrome), Crohn's disease and ulcerative colitis.
- Saccharomyces boulardii: This is yeast-based and can be found in some supplements. Saccharomyces boulardii has been shown to help reduce the risk of diarrhoea caused by antibiotics and infections.
- Lactococcus lactis: This bacterium is commonly used to produce cheese and other fermented foods. Lactococcus lactis has been shown to help improve immune function and may help treat conditions like Crohn's disease and ulcerative colitis.
- Streptococcus thermophilus: This bacterium is commonly found in yoghurt and other fermented dairy products. Streptococcus thermophilus has been shown to help improve digestion and reduce inflammation.
Choosing a multi-strain friendly bacteria supplement is usually advised for most people and is recommended for achieving optimum gut health.
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