How Is Gut Health Connected to Mental And Physical Health?

Have you ever felt foggy or had difficulty concentrating when you haven't been eating well?

Your gut health is connected to other aspects of your health, both physical and mental, and keeping your gut working at its best can bring benefits that extend far beyond your digestive tract.

The gut microbiome is made up of trillions of microorganisms, including bacteria, viruses, fungi and archaea, as well as their genetic material. These organisms typically help humans by performing services important to health, such as helping digest food and manage immune reactions. The diversity of these organisms is believed to play a role in promoting health and well-being.

Our Franciscan Health expert, Ahmed Akhter, MD, gastroenterologist with Franciscan Physician Network in Munster and Crown Point, weighed in on the link between your gut health and your mental and physical wellbeing.

"It is a very overlooked subject," said Dr. Akhter. "People do not think that gut health has implications, but it has very far-reaching implications, both day-to-day and long term."

What Is The Connection Between Gut Health And Mental Health?

Between gut health and mental health, it's hard to tell which leads to the other.

"Gut health is impacted by mental health," said Dr. Akhter. "Your mental health impacts how you eat and what you eat. For patients who have had eating disorders in the past, for example, it affects your relationship with food in a way that might not be healthy."

Your gut health impacts - and is impacted by - mental health conditions, including:

• Anxiety
• Depression
• Eating disorders

Similarly, gut health is strongly connected to the brain. One of the strongest links in your body is the gut-brain axis, a biochemical connection between the GI tract and your nervous system. Two hormones in particular - ghrelin and serotonin - are strong drivers in this connection.

Ghrelin signals to your brain whether you are full or not. Serotonin, meanwhile, acts as a mood stabilizer. Disruption of these hormones can cause GI symptoms like nausea and diarrhea and, over time, can lead to irritable bowel syndrome.

Sometimes, the medications patients take for conditions like anxiety and depression can contribute to symptoms like nausea and constipation. Often, these patients may feel challenged to have healthy eating habits. As a result, the gut flora might not be healthy and these problems can develop down the line.

How Is Gut Health Linked To Health In Other Parts Of The Body?

While C. difficile, colitis and irritable bowel syndrome are conditions directly related to gut health, your digestive system has implications for broader parts of your body, including the:

• Brain
• Heart
• Kidneys

Some early studies have shown that maintaining a good microbiome in the gut can help reduce the progression of Alzheimer's disease and dementia. Studies indicate good gut health can reduce inflammation in the body, so there is reduced stress on the heart and lowered risk of erythrocytosis, which can impact the kidneys. Further research is being conducted to see how the gut microbiome impacts these areas as a multisystem benefit.

How Does Stress Impact Gut Health (And Vice Versa)?

Your body physiology is very different when under stress. Stress causes hormone changes that interrupt the body's natural hormone balance. Unfortunately, stress-related hormone changes can cause GI symptoms, including nausea, diarrhea and upset stomach, even if you have a good balance of helpful bacteria in your gut.

Women in particular face challenges related to stress and gut health, which partially explains why women make up the majority of IBS cases. For example, some early research has shown that gut flora can impact the regulation of estrogen.

There are other connections between stress, gut health and mental health. Stress and mental health can cause GI issues, and poor gut health can lead to unintentional weight changes, sleep disturbances, skin irritation, autoimmune conditions, difficulty concentrating and brain fog.

How Can You Reset Your Gut Health?

You can follow four simple steps to help improve your gut health.

Eat right

The optimum dietary plan for your gastrointestinal system is one already lauded by nutritionists for heart health and weight control: The Mediterranean diet. Dietary fiber is crucial: try to take in 30 to 40 grams daily. The Mediterranean diet contain lots of gut-healthy foods such as vegetables, fruits, whole grains, beans, nuts and seeds, as well as olive oil.

Get active

Exercises isn't just for healthy hearts, muscles and lungs; it can keep your immune system and digestive tract in shape, too. Incorporating moderate exercise into your everyday life, trying whatever form of activity suits you best.

Maintain mental health

The brain influences the gut and vice-versa, and stress can have a big impact on the gut.

Stay hydrated

Water sustains and lubricates the digestive tract. Water is crucial to staying regular and is especially important in hot seasons or climates.

HealthDay News contributed information to this article.