Gut Brain Axis & Tips!

Your gastrointestinal tract, or what you commonly call it- the ‘gut’, has a direct connection to your brain. This connection is bidirectional and it is known as the Gut-Brain axis or GBA. Your cognition, your thought processes, mental activity and your emotions are all linked directly and indirectly to your intestinal functions. The efferent and afferent neural pathways in the GBA allow the brain to control the epithelial cells, immune cells, smooth muscle cells, and enteric neurons in the enteric system.

How is your mental health linked to GBA?

Different types of microbes or bacteria called microbiome live in your gut. These bacteria may be ‘good’ (beneficial) or ‘bad’ (harmful). For overall good health, these bacteria need to be in balance favouring the ‘good’ bacteria. If it is not, it will not only harm your physical health but also your mental well-being. Research shows that a number of psychological disorders like schizophrenia, mood disorders, etc are associated with a misbalance in the microbiome in the gastrointestinal tract that upsets the Gut-Brain axis.

GBA and Schizophrenia:

• Research shows that the bacterium Clostridium activates dopamine in the gut. Dopamine is a key neurotransmitter connected to schizophrenia. Possibly, the bacterium can stimulate the CNS and PNS and contribute to this psychiatric disorder.

• Schizophrenic patients show an increased level of lactic acid bacteria like Lactobacillus sp. and Streptococci sp. in the gut.

• Clostridium also produces certain metabolites that inhibit dopamine beta-hydroxylase enzyme that converts dopamine to organic chemical norepinephrine. An increase in the dopamine levels in the brain can lead to psychotic episodes of schizophrenia.

GBA and Depression:

• In depression, certain psychological stressors can cause diseases like ulcerative colitis and irritable bowel syndrome. These stressors upset the homeostasis of the GBA.

• Certain gut microbes or bacteria are inherited that regulate neurotransmitter activity and can influence anxiety and depression.
GBA and Autism Spectrum Disorder

• ASD patients have shown a high concentration of bacteria like Clostridium and Desulfovibrio as well as a less diverse species of microbial organisms in their gut.

What can you do to improve your health?

It is important that you balance out the microbial organisms in your gut. You can do that by following the tips below.

• Eating probiotic food - Food like yoghurt, cottage cheese, fresh sauerkraut, kimchi, apple cider and vinegar contain living beneficial bacteria that grow during controlled fermentation processes. Studies have shown that they improve symptoms of depression, anxiety, obsessive-compulsive disorder and other psychological conditions. These are readily available in your local supermarket so you can easily include these in your diet!

• Eating prebiotic food - Onions, cabbage, asparagus, legumes and oats are prebiotic. These do not contain any microorganisms but they are fermented in the GI tract. Probiotic bacteria consume these and make it healthier for your body.

• Forget gluten - Research shows that a gluten-free diet is responsible for the improvement in schizophrenic symptoms.

Make sure your diet includes both probiotic and prebiotic food; it will reduce the stress hormone cortisol in your body and reduce high anxiety and depressive behaviour. The food you eat can help you to stay happy and healthy!