Day 180 of 365 - Microbiome and Mental Health
The microbiome refers to the genetic material of all the bacteria, fungus, viruses and protozoa that live on and in the human body. For the sake of the discussion in this post, I am referring to the gut microbiome, and primarily to the balance of bacteria there. There are trillions.
The beneficial bacteria in the gut break down our food and transform it into nutrients. Having more healthy bacteria in your gut also helps you better absorb those nutrients. The kinds of food we eat has a dramatic influence on the balance in the gut of healthy vs. unhealthy microbes.
When there are too many unhealthy bacteria, the gut becomes inflamed. Inflammation is a root cause of many disorders. According to neurologist, Dr. David Perlmutter, 'high carbohydrate diets are among the most prominent stimulators of inflammatory pathways that reach the brain'.
Likewise, according to Dr. Drew Ramsey, Oxford University, 'nutrient deficiency is a major cause of behavioral abnormalities. Without the proper nutrients, the body cannot produce the appropriate chemicals and hormones required for clear thinking and healthy mood.'
The gut is sometimes called the second brain as it contains 100 million neurons. Ninety percent of the feel good hormone, serotonin, is produced in the digestive tract. The bacteria of the gut produce hundreds of hormones that help regulate the body. Therefore, the kind of microflora you have will in great part determine your mood.
I have addressed in other posts the topic of inflammation and the topic of cultured or fermented foods. The ideas in those apply to the discussion here. The basic strategy for creating better digestive health is to decrease processed foods, especially processed carbohydrates and to increase intake of both soluble and insoluble fiber, natural foods, cultured foods and healthy fats. This will help support the flourishing of the healthy gut bacteria.
Donna Schwenk's book, Cultured Food for Health is a great reference for both understanding how this works as well as many examples of the kinds of foods to support our gut and our health. In her book she cites various conditions and strategies which have been researched to illustrate that dietary changes can have a dramatic effect.
A striking example cited in her book is a study by a food microbiologist, Glenn Gibson, at the University of Reading, with a population of 40 autistic children aged 4 to 13. They were divided into a study group and a placebo group. For 3 weeks, the study group was given the probiotic Lactobacillus plantarum (which happens to be abundant in cultured vegetables). The other group were given a placebo. After only 3 weeks the parents in the probiotic group saw dramatic improvements in digestive health, mental and behavioral health. The children were calmer and had greater ability to listen and concentrate.
I am not here to tell you to stop taking prescribed medication for a mental health issue. But, I do want to make people aware that what we eat absolutely influences both our physical and mental health. So, if we happen to be suffering from emotional distress, considering changes in our diet could be an important adjunct to regaining our health and well-being.
The beneficial bacteria in the gut break down our food and transform it into nutrients. Having more healthy bacteria in your gut also helps you better absorb those nutrients. The kinds of food we eat has a dramatic influence on the balance in the gut of healthy vs. unhealthy microbes.
When there are too many unhealthy bacteria, the gut becomes inflamed. Inflammation is a root cause of many disorders. According to neurologist, Dr. David Perlmutter, 'high carbohydrate diets are among the most prominent stimulators of inflammatory pathways that reach the brain'.
Likewise, according to Dr. Drew Ramsey, Oxford University, 'nutrient deficiency is a major cause of behavioral abnormalities. Without the proper nutrients, the body cannot produce the appropriate chemicals and hormones required for clear thinking and healthy mood.'
The gut is sometimes called the second brain as it contains 100 million neurons. Ninety percent of the feel good hormone, serotonin, is produced in the digestive tract. The bacteria of the gut produce hundreds of hormones that help regulate the body. Therefore, the kind of microflora you have will in great part determine your mood.
I have addressed in other posts the topic of inflammation and the topic of cultured or fermented foods. The ideas in those apply to the discussion here. The basic strategy for creating better digestive health is to decrease processed foods, especially processed carbohydrates and to increase intake of both soluble and insoluble fiber, natural foods, cultured foods and healthy fats. This will help support the flourishing of the healthy gut bacteria.
Donna Schwenk's book, Cultured Food for Health is a great reference for both understanding how this works as well as many examples of the kinds of foods to support our gut and our health. In her book she cites various conditions and strategies which have been researched to illustrate that dietary changes can have a dramatic effect.
A striking example cited in her book is a study by a food microbiologist, Glenn Gibson, at the University of Reading, with a population of 40 autistic children aged 4 to 13. They were divided into a study group and a placebo group. For 3 weeks, the study group was given the probiotic Lactobacillus plantarum (which happens to be abundant in cultured vegetables). The other group were given a placebo. After only 3 weeks the parents in the probiotic group saw dramatic improvements in digestive health, mental and behavioral health. The children were calmer and had greater ability to listen and concentrate.
I am not here to tell you to stop taking prescribed medication for a mental health issue. But, I do want to make people aware that what we eat absolutely influences both our physical and mental health. So, if we happen to be suffering from emotional distress, considering changes in our diet could be an important adjunct to regaining our health and well-being.
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