For a long time, depression has been thought to be a combination of genetic susceptibility and environmental factors. Only recently experts have begun to realize that another factor is at play – the gut-brain axis.
So far, I’ve focused on the gut-brain axis from the digestive symptoms and IBS point of view, here for example. This time I’d like to bring up gut-brain axis from the brain side of things and talk about how it’s linked with depression.
What is depression
Depression is the most common mental illness in the world. Millions of people are affected by it. We all know how it feels like when you just don’t feel like doing anything, you feel anxious, low in energy and can’t sleep well. When it’s depression, imagine feeling this way for long periods of time.
It’s hopeful that scientific research continues to unearth the mechanics of depression better and better. No longer are medications the only way to improve depressive symptoms. You can support your mental wellbeing through the gut-brain axis, which is accessible through everyday actions!
How does the gut-brain axis influence depression? This is not completely understood yet, but it looks to have a lot to do with your gut microbiota. For one, the gut-brain axis is a two-way communication pathway between the gut and the brain and for two, your gut microbes can tap into this communication and send signals to the brain. The trillions of gut microbes we all have in our large intestines have a tremendous effect on our mood!
Studies looking at the gut microbiota of people with depression are showing noticeable negative changes in microbial composition and diversity. This is problematic, because all the different microbes have slightly different functions in the gut through the variety of substances, like short chain fatty acids and signaling molecules they make. In very simple terms, some of these substances can reduce inflammation, and some of them can promote inflammation. Inflammation in the long term is harmful not just for the gut, but also for the brain. Negative changes in gut microbiota composition leads to an increase in inflammatory substances.
And now, the big question: how can you positively impact your gut microbes to lower the risk of depression, and to perhaps even reduce depressive symptoms?
Two instant tips for fighting depression
1.Eat at least 30 different plant foods every week. When your diet is very varied, your healthy gut microbes get a great array of nutrients and different fibers that allow them to thrive. With many food sources available to them, a higher variety of different species and strains can live in your large intestine and produce all the anti-inflammatory substances that help your brain.
It’s easier than you might think! Begin to vary your breakfast cereal type, your salad ingredients and mix it up with roasted veggies. Add different kinds of seeds and nuts into your oatmeal or eat as a snack, and be sure to add in some beans or lentils every week, too. Mix it up with the fruits you eat every day, and use spices in cooking – soon you will notice you can easily eat more than 30 different plant foods a week.
2.Avoid processed grains and choose whole grains. Whole grains are rich in fiber, and fiber feeds your good gut bacteria. White bread, pasta and rice are all made from processed grain of which the fiber and most other nutrients are removed, leaving behind mostly starch. Tasty for sure, but not nutritious. Instead, choose less processed whole grains, like whole grain bread and pasta and brown rice. You’ll also feel fuller longer. You can check if a food is whole grain by simply reading the ingredients list – if whole grain is mentioned first, then it’s a fiber-rich choice.
The great thing about these small changes is that you will probably notice changes not only in your mood, but in many other ways as well. Time and again we see how in the body everything affected by everything. I’m excited to see your health improve!
Love,
Anna-Kaisa
PS. Would you like to have a quick free consult with me to see where you are at with your gut health? Go here to book.
PPS. A brand new Ebook has just been released! If you are suffering from bloating that is getting in the way of daily life and you would like to understand what is causing it, download it here!
References:
Chang L, Wei Y, Hashimoto K. Brain-gut-microbiota axis in depression: A historical overview and future directions. Brain Res Bull. 2022 May;182:44-56. doi: 10.1016/j.brainresbull.2022.02.004. Epub 2022 Feb 11. PMID: 35151796.
Reyes-Martínez S, Segura-Real L, Gómez-García AP, Tesoro-Cruz E, Constantino-Jonapa LA, Amedei A, Aguirre-García MM. Neuroinflammation, Microbiota-Gut-Brain Axis, and Depression: The Vicious Circle. J Integr Neurosci. 2023 May 8;22(3):65. doi: 10.31083/j.jin2203065. PMID: 37258450.
McDonald D, Hyde E, Debelius JW, Morton JT, Gonzalez A, Ackermann G, Aksenov AA, Behsaz B, Brennan C, Chen Y, DeRight Goldasich L, Dorrestein PC, Dunn RR, Fahimipour AK, Gaffney J, Gilbert JA, Gogul G, Green JL, Hugenholtz P, Humphrey G, Huttenhower C, Jackson MA, Janssen S, Jeste DV, Jiang L, Kelley ST, Knights D, Kosciolek T, Ladau J, Leach J, Marotz C, Meleshko D, Melnik AV, Metcalf JL, Mohimani H, Montassier E, Navas-Molina J, Nguyen TT, Peddada S, Pevzner P, Pollard KS, Rahnavard G, Robbins-Pianka A, Sangwan N, Shorenstein J, Smarr L, Song SJ, Spector T, Swafford AD, Thackray VG, Thompson LR, Tripathi A, Vázquez-Baeza Y, Vrbanac A, Wischmeyer P, Wolfe E, Zhu Q; American Gut Consortium; Knight R. American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems. 2018 May 15;3(3):e00031-18. doi: 10.1128/mSystems.00031-18. PMID: 29795809; PMCID: PMC5954204.