In this last of the three-part series on the importance of the Gut-brain connection for your physical and mental health, the focus will be on the mental and psychiatric health aspects.

It was only recently that the understanding and implications of the effect of this connection on specifically mental and psychiatric health started receiving more attention in research, and the amount of research in this field is growing fast. The reason for this is that for the first time, scientists and health practitioners are beginning to grasp the serious mental and psychiatric consequences of an unhealthy gut.

The brain has a direct effect on the stomach and intestines. For example, the very thought of eating can release the stomach’s juices even before food gets there. This connection goes both ways: An unhealthy gut can send signals to the brain, just as a troubled brain can send signals to the gut. Therefore, a person’s stomach or intestinal distress can be the cause OR the product of anxiety, depression and stress.

In Part 1 we already referred to the role of neurotransmitters on mental health.  It needs to be stressed again, since an inflamed gut that is lacking healthy strains of bacteria has been shown to alter the brain’s neurotransmitter balance. Neurotransmitters like Serotonin, Dopamine, GABA and Glutamate may all be influenced by gut health and activity. And these neurotransmitters are essential in curbing conditions such as stress, anxiety, depression and bipolar disorder.

What it all boils down to, is that our lifestyle (specifically eating patterns, lack of exercise, prolonged periods of stress and fatigue, certain medications, etc) can have detrimental effects on our total well-being. And the reason for this is that the Gut-brain connection is a two-way street, where mental and psychiatric disorders can cause physical problems, and an unhealthy gut can cause mental and psychiatric problems.

THE GOOD NEWS IS THAT WE CAN MANAGE IT AND IMPROVE IT:

In Part 2 of this series, we provided you with 10 practical tips on how to improve your Gut microbiome. Please study this again, since a healthy gut is the cornerstone of good health – also mental and psychiatric health.

Here are some additional foods and/or supplements that have been shown to specifically improve brain activity and mental health:

• Probiotic supplements/food sources (see Part 2) have been shown to improve symptoms of stress, anxiety and depression. One of these is Bifidobacterium longum (please consult your doctor or pharmacist in this regard).
• Prebiotics, which are typically fibers that are fermented by your gut bacteria, may also affect brain health. One such prebiotic, taken over three weeks, significantly reduced the amount of stress hormone (cortisol) in the body. See food sources in Part 2.
• Omega-3 fats: these are found in oily fish, and can increase good bacteria, thereby reducing the risk of brain disorders.
• Fermented foods (see Part 2): these foods have been shown to alter brain activity.
• Polyphenol-rich foods like cocoa, green tea, olive oil, berries, flax seeds and nuts increase healthy gut bacteria, and may improve cognition.
• Tryptophan-rich foods: Tryptophan is an amino acid that is converted into the neurotransmitter Serotonin. Foods containing this include turkey, eggs and cheese.
• Glutamine supplements: recent research suggest benefits on the gut microbiome, and indirectly supporting a more optimal neuropsychiatric environment.
• Be aware of the fact that gluten intolerance may not only cause conditions such as a “leaky gut”, but can lead to systemic inflammation which is associated with a number of brain disorders such as depression, dementia and schizophrenia.