Did you know that a lot of the beneficial bacteria we require are quickly destroyed by stress? Yes. The microbiome is so sensitive that even 24 hours of stress may have a major impact on its population.
The millions of microorganisms that live within you may make you crave sweets, carbohydrates, and even fatty meals. The problem is not just leading to overeating: They may impair our ability to think, interrupt our cognition, and impair our memory leading to brain fog. They may even make us feel depressed and sad.
In this article, we will dive deep into the microbiome, its effect on our mood, and how to optimize it through some strategies.
Overview:
- Stress-caused microbiota changes may affect the brain and behavior. According to research, the gut’s inflammatory cytokines increase people’s susceptibility to anxiety and depression by disturbing brain chemistry.
- Today, significant attention is focused on studies that show a relationship between gut problems and the brain, specifically inflammatory markers in the blood
- and depression risk.
- Some studies indicate microbiota affects behavior and immunological challenges control anxious and depressive-like behavior. (source)
- According to research, fasting over a few hours daily benefits gut bacteria. The animal study shows that alternate-day fasting, which involves eating normal meals that meet your calorie demands for 24 hours before going without food for 24 hours, encourages and supports good bacteria.
- Fasting increases mRNA and protein expression and directly correlates to longevity, preventing cancer and protecting cells. A study found 24-h fasting in mice increased mRNA and protein expression of both SIRT1, leading to controlling the progression of chronic inflammatory and metabolic diseases as well as cancer.
- New evidence shows that exercise may increase the diversity of the microflora, increase the amount of healthy bacteria population, and boost the growth of lactobacilli. All of these impacts are beneficial to the organism, strengthening its health situation. Regular exercise also increases the BDNF, other protein types, and neurotransmitters that affect our learning, neurogenesis, and well-being. (source)
- The research investigated how beneficial gut bacteria can produce key brain chemicals such as BDNF, gamma-aminobutyric acid (GABA), and glutamate.
Related: The Fastest and Most Effective Way to Get New Brain Cells
Did you know?
When African children’s microbiomes are compared to European children, there is a significant difference. The “Western” microbiome is substantially less diverse, with more bacteria from the group Firmicutes than from the group Bacteroidetes, the two types of bacteria that dominate the gut ecology.
Why Is Vagus Nerves Crucial For Mood?
The vagus nerve is the longest of the twelve cranial nerves. It is the main way that the hundreds of millions of nerve cells in the nervous system of our intestines send messages to the central nervous system.
It controls many body functions that we don’t aware. Some of these are important, like keeping the heart rate ongoing and ensuring digestion works well.
It has been discovered that the population of bacteria in the gut directly affects the stimulation and activity of the cells along the vagus nerve. Some microorganisms in the gut can release chemical messengers similar to those released by neurons, which communicate with the brain via the vagus nerve.
Also, You can stimulate the vagus nerve with slow breathing into your diaphragm and cold exposure.
Despite the fact that this vagal tone is also associated with inflammation, the immune system, metabolism, and emotional regulation, which are vital to our mental health, crucial to our bodies. This indicates that the vagus nerve has been linked to mental health disorders like anxiety.
Second Brain
Since there are so many gut neurons, many scientists now refer to the entire gut as “the second brain.”
This second brain produces something very significant in addition to controlling muscles, immune cells, and hormones. The brain’s supply of the “feel-good” chemical serotonin is increased by well-known antidepressants like Prozac, Citalopram, and Paroxetine. But, You might be shocked to learn that the nerve cells in your gut produce between 80 and 90 percent of the serotonin in your body.
It also controls muscles, immunological cells, and hormones. Well-known antidepressants enhance the brain’s serotonin supply. Gut nerve cells create 80-90% of the body’s serotonin. (source)
Many neurologists and psychiatrists now understand that this is one of the reasons why antidepressants are usually less useful than diet changes in depression treatment. (source)
Dangers of Glyphosate For Gut Health
In past years, scientists have found that glyphosate, the active ingredient in herbicides and other common weed killers, may make it harder for your body to make proteins that work properly and block the shikimate pathway (found in gut bacteria), which affects the gut health and microbial population.
Glyphosate also binds to important minerals, disrupts the synthesis and transport of sulfate, and interferes with the synthesis of aromatic amino acids(phenylalanine, tyrosine, and tryptophan) and methionine, which can cause a loss of folate and neurotransmitters, acts as an antibiotic, slows down methylation pathways, and stops the pituitary gland from releasing stimulating thyroid hormone, which can cause hypothyroidism.
Could Glyphosate Cause Alzheimer’s Disease?
- New research indicates Roundup’s primary ingredient, glyphosate, accesses the brain and raises Alzheimer’s risk.
- Scientists have never proven glyphosate enters the brain. Journalist Carey Gillam says they “noticed that the recent spike in using glyphosate on corn and soy crops is linked to the growth in Alzheimer’s disease and other neurological disorders.”
To keep your brain and gut microbiota healthy, you should limit your exposure to glyphosate. The study shows “significant evidence” that glyphosate can disrupt GABA-A receptors which control inhibitory signaling in the central nervous system, as well as causes anxiety and sleep problems.
How To Get Rid Of Glyphosate Toxicity?
- Golden Milk: Golden milk is a hot or cold drink made with turmeric, ginger, cinnamon, honey, and your choice of milk. Golden milk’s anti-inflammatory effects may help prevent and fight cancer, control inflammation, and manage weight. It’ll also help get rid of toxins such as Glyphosate.
- Chlorella: Chlorella may help eliminate glyphosate from the GI tract. (source)
- Apple Cider Vinegar: You can use organic, unpasteurized apple cider vinegar includes acetobacter, which can break down glyphosate and helps for a glyphosate detox. Also, Eliminate glyphosate.
- Glycine: You need to saturate your Glyphosate level body with glycine. Glycine supplementation and eating garlic and cruciferous vegetables, which are good sources of sulfur, can help detoxify glyphosate.
“Vaginally born newborns also have significantly larger numbers of bifidobacteria, a type of good gut bacteria that aids in developing the gut lining. On the other hand, Babies born through surgery lack this type of good bacteria.”
Top Reason, Our Gut friends, Improve Our MOOD.
1. Anti-inflammatory. Gut bacteria balance and variety govern bodily inflammation. Good microorganisms minimize body and brain inflammation. Inflammation causes degenerative diseases, including diabetes, cancer, heart disease, and Alzheimer’s.
Depression can no longer be considered a primarily neurological condition. Some of the research has been quite informative. For instance, when scientists administer an infusion of a chemical that induces inflammation to healthy persons with no evidence of depression (more on this shortly), characteristic depressive symptoms appear nearly immediately.
YES, depression is linked to brain inflammation. In studies, elevated TNF levels in the hippocampus and striatum have been linked to anxious and depressive behavior, with striatal alterations appearing before clinical symptoms. (source)
Inflammation is directly determined by the health and diversity of our gut bacteria, and this has major implications in terms of brain health, function and disease resistance
2. They protect the intestinal wall against permeation. A leaky gut caused by an imbalance of gut bacteria allows proteins to enter the bloodstream and assault the immune system.
This triggers an inflammatory, immunological response. Medications, pathogenic bacteria, stress, environmental pollutants, high blood sugar, and gluten enhance intestinal permeability.
3. They create brain-healthy chemicals and proteins, including BDNF, B12, glutamate, and GABA. They digest food-borne chemicals like polyphenols into tiny anti-inflammatories to protect the brain.
Related: Reprogram Your Brain With Repetition And Neuroplasticity
Additionally, the probiotic strain L. Plantarum MTCC1325 was identified as having these “anti-Alzheimer’s properties.”
What Probiotics Improve Mood?
Lactobacillus is healthier because it produces a slightly acidic environment, inhibiting potentially hazardous bacteria growth.
Lactobacillus bacteria may use milk sugar, or lactose, as a fuel source.
The research discovered that Lactobacillus rhamnosus significantly decreased sadness and anxiety symptoms in new mothers.
Other studies show that Lactobacillus (L.) rhamnosus benefits GABA synthesis, which reduces anxiety.
GABA is reported to have a relaxing effect. It is assumed to significantly regulate nerve cell hyperactivity caused by anxiety, stress, and fear.
Even increased brain gamma-aminobutyric acid (GABA) is beneficial in treating bipolar disorder (source). Increasing the amount of Gaba will also help the quality of sleep.
Related: Anxiety 101: The Essential Guide to Lower Your Anxiety
Other things you can consider to optimize gut
- Lactose and Gluten: Additionally, lactose and gluten are difficult for our bodies to digest, which can worsen digestion problems and inflammation, interfering with the gut-brain axis. Keeping inflammation in check is an important part of any effective treatment plan. You will need to remove all gluten from your diet if you’re gluten sensitive.
- Limited Modern Meat: Modern animal meat and dairy products contain contaminants such as antibiotics, hormones, steroids, and pesticides that our forefathers never consumed. Toxins in animal products, like chemicals in processed meals, can cause severe harm by speeding up cell aging, affecting cognitive function, and changing healthy gut microbes.
- Intermittent Fasting: Intermittent fasting may enhance your intestinal barrier’s health, letting nutrients through while protecting you from illnesses and poisons. Combining MCT with coffee will result in a better-fasted state.
- Black Tea: I always drink Turkish Black Tea. Not only do I enjoy the tea flavor, but I also find the act of brewing and drinking it to be quite calming, which is perhaps why it has been a ritual in parts of Turkiye for generations. Why is Black Tea good for the gut? Black tea polyphenols function in weight reduction by altering gut microbes. (source)
- Lower stress levels: Cognitive Behavioural Therapy (CBT) can help you gain control of your situation, reduce the intensity of your physiological and emotional symptoms, and implement effective strategies to help you deal with stressful circumstances with better confidence and clarity.
- Adaptogens are believed to reduce stress hormones by normalizing the production of hormones. Adaptogens have additional benefits beyond this simple action. Normalization and maintenance of immune functions Many adaptogens help regulate the immune system’s functioning.
- Wim Hof Method: the Wim Hof Method has been shown in studies to reduce inflammation. These advantages can be quite beneficial to those suffering from severe depression.
- Exercise: A study found exercise enhances butyrate-making bacteria. Butyrate can protect against pathogenic bacteria and protect the intestinal mucosal barrier health by expressing MUC2, which thickens your mucous lining.
Sugar Damaging Our Gut as Well As Brain
- When you eat sugar, your body goes through a chain of chemical reactions that lead to chronic inflammation. Inflammation can wreak havoc on how your mitochondria and the immune system work over time, which is linked to a higher risk of depression.
- Sugar impairs the microbiome, feeds bad bacteria such as candida, and influences the modulation of the stress response, immune function, neurotransmission, and neurogenesis. Candida overgrowth in your gut has been linked to various health problems, such as yeast infections, fatigue, poor memory, depression, headaches, and a strong desire for sugar.
- Sugar reduces the activity of a key growth hormone called brain-derived neurotrophic factor (BDNF), which helps keep brain cells healthy. Both depression and schizophrenia have very low levels of BDNF, which animal models suggest might be a cause.
Related: What Are The Three Habits Weaken You And Your Brain?
Sweeteners change gut bacteria.
Researchers have shown that aspartame, sucralose, and saccharin significantly influence gut microbial balance and may contribute to long-term digestive diseases such as irritable bowel syndrome. Altering gut microbes may cause weight gain and insulin resistance by increasing inflammation and damaging mitochondria.
- Researchers found that aspartame and sucralose, as well as saccharin, have a substantial impact on gut microbiota balance and may lead to long-term digestive illnesses such as irritable bowel syndrome (IBS)
- Sucralose alters gut microbes like aspartame. According to research, Sucralose reduced the quantity of helpful microbes in mice’s guts.
Chewing For Better Gut Health: Optimize Your Health Free
Chewing isn’t expensive, but it’s tremendously healful for digestion, the stomach as well as protection of the digestive enzymes. Chewing your meal completely may change the release of gastrointestinal hormones that influence hunger.
- Chewing more slowly may reduce the hunger hormone Ghrelin.
- Chewing more properly may allow more GLP-1 to be released, which enhances fullness.
Evidence today suggests the possibility that chewing reduces food intake and self-reported hunger, potentially by altering gut hormones’ responses to fullness.
An alternative sweetener that is healthier than aspartame and sucralose
Low-calorie sweeteners like Stevia and erythritol are very popular in the ketogenic and holistic health communities. Also, Xylitol is a sugar alcohol that is also low in calories and has a great taste.
Xylitol has a similar feel and taste to sugar. For that many diabetics prefer xylitol over other sweeteners. However, Xylitol can also impact insulin levels, use it in moderation.
Summary
We can’t ignore the whole body, vagus nerves, and probiotics concerning gut health.
Probiotics aid in producing feel-good neurotransmitters such as dopamine, GABA, and serotonin, 90 percent of which are produced in the digestive system. Chronic inflammation in the gut harm brain function. A recent study reveals that substituting processed junk food for a healthy diet might reduce depressive symptoms.
Inflammation increases the likelihood of developing depression substantially. And the more inflammatory indicators there are, the greater the depression. This puts depression on par with other inflammatory conditions, including Parkinson’s, multiple sclerosis, and Alzheimer’s.