MHM Magazine

Issue 6 | 2024 | MENTAL HEALTH MATTERS | 13 MHM that plays a key role in physical and mental health, including mood regulation, sleep, and even appetite control. Studies of the gut microbiome have shown that 95% of this chemical is produced in the gut. It’s important therefore to ensure the gut is healthy, since an unhealthy gut may contribute to mood disturbances, poor sleep, and issues with weight and digestion. Maintaining a balance between good and bad bacteria in the gut is crucial for serotonin production. Factors like age, stress, processed foods, and medications can disrupt this balance, allowing "bad" bacteria to flourish. Our gut microbiome—comprising trillions of bacteria—affects various functions, including digestion and immune system regulation. When the balance tips (known as dysbiosis), the gut wall can become permeable or leaky, allowing toxins to seep into the bloodstream, triggering inflammation. This inflammation can impact mental health by reducing serotonin levels and causing mood issues. In a 2004 study, researchers found that mice with a healthy gut microbiome coped better with stress than those without gut bacteria. Mice without gut bacteria showed heightened anxiety under stress, suggesting that gut bacteria influences stress resilience. In a 2016 study, faecal transplants from depressed humans into mice led the mice to exhibit signs of depression, such as reduced socialisation. This suggests that the gut bacteria from a depressed individual can directly affect behaviour, showing how gut bacteria might control or influence mood and mental states. Dietary Recommendations to Support Gut Health • Gut-friendly liquids: Avoid sugary and fizzy drinks, as they feed harmful bacteria, thereby possibly compromising serotonin production. Rather have plenty of water, herbal teas (like ginger and peppermint), and diluted natural juices. • Fibre-rich foods: Fibre is important to feed the bacteria in the gut. Eat at least two fruits and two cups of vegetables per day and try and vary them so that you cover the rainbow of food colours. Find what is in season as those are usually the cheapest. Try have as much variety as you can afford. Pawpaw and pineapple are particularly good for your gut. You can get good fibre from beans and oats. Choose brown bread instead of white. • Probiotics and prebiotics: Probiotics (good bacteria) and prebiotics (fibre-rich food for these bacteria) are crucial for a balanced microbiome. Bring in fermented food, such as plain yoghurt with live cultures, or fermented cabbage. Take a probiotic supplement if necessary, and especially if on anti-biotics. • Healthy fats: Eat healthy fats, if you can afford it, from avocados, olives, seeds and nuts. Avoid deep fried and processed foods. If it comes ready-made, it’s probably filled with processed fat. Healthy fats support brain health and help stabilise blood sugar levels, which is important for mood regulation. • Quality proteins: Foods like chicken, fish, eggs, and legumes are rich in amino acids needed for neurotransmitter production, including serotonin and dopamine. Protein is also important for muscle repair, brain health, and sustaining energy levels. Try to include fish such as pilchards, lean chicken, eggs and even plant-based proteins such as tofu or soya in every meal. Lifestyle habits for optimal gut- brain health • Exercise: Regular physical activity supports both mental and digestive health by promoting a healthy microbiome and reducing stress. • Stress management: Chronic stress can negatively impact the gut-brain axis by disrupting the microbiome balance. Techniques like meditation, mindfulness, and time in nature can help. • Sleep: Poor sleep patterns are linked to disruptions in gut health. Ensuring consistent and sufficient sleep can promote gut health and positively impact mood. Alcohol, caffeine, and their effects on gut health • Alcohol: Excessive alcohol disrupts the gut lining and microbiome, causing inflammation that can affect mood. The enzyme alcohol dehydrogenase, which breaks down alcohol, decreases with age, leading to greater sensitivity to alcohol. It's suggested to have alcohol in moderation, ideally with meals and several alcohol-free days per week. • Caffeine: While some caffeine can enhance alertness, excessive caffeine (especially on an empty stomach) can cause anxiety and disrupt gut balance. The general recommendation is up to three or four cups of caffeine drinks such as tea and coffee daily, but for those with anxiety or hormonal fluctuations, lower amounts may be better. A healthy gut is essential for overall well-being, as it significantly impacts mood, stress resilience, and physical health. By focusing on both nutrition and lifestyle, individuals can support a healthy gut-brain axis and potentially improve their mental health as well. *The Masiviwe (let’s be heard) movement is a group of organisations led by the Foundation for Professional Development (FPD) working together to make sure everyone is heard when it comes to mental health. Masiviwe aims to improve knowledge about mental health, break stigma and increase access to Mental Health Services. This article was supported by the Grant or Cooperative Agreement number GH002393-3 funded by the Centers for Disease Control and Prevention. The contents are solely the responsibility of the author and do not necessarily represent the official views of the Centers for Disease Control and Prevention or the Department of Health and Human Sciences. References available on request. MHM | 2024 | Volume 11 | Issue 6 | More than just a “gut feeling” MHM