Explaining The Reciprocity Between Your Brain and Your Belly
For the past decade, the scientific community has increased its focus on mental health disorders, including anxiety, depression, and autism spectrum disorder (ASD), to name a few 1. Recent research has identified inflammation in the brain as a root cause of these conditions– an inflammatory response that begins in your gut 3.
Notably, the number of individuals who have reported experiencing mental disorders has dramatically increased since the COVID-19 pandemic 7. In the past few decades, the world has made an effort to push past the stigma of living with a mental health condition. Not only are scientists searching for effective treatments, but they are also studying what is happening in the brain to cause these disorders. Psychotherapy and pharmacotherapy are both generally recognized, but Nutritional Psychiatry has recently surged in support.
Similar to the rest of your body, the brain needs fuel to function properly. That fuel comes directly from the nutrients and minerals you ingest. Everything we eat affects our mood, our sleep, and our cognition, which in turn affects our eating habits 1. Some say it is a perpetual cycle; scientists prefer the phrase: bidirectional communication network 1.
The gut microbiome is comprised of more than 100 trillion microbes, tiny living organisms invisible to the naked eye, which are collectively referred to as the “second human genome” 2. These minute organisms aid in the stimulation of neuropeptides, chemicals that increase or decrease the activity of chemicals in the brain 4, through the production of short-chain fatty acids (SCFAs) 4. Because the field of nutritional psychiatry is relatively new, most studies covering the relationship between the gut microbiome and its impact on mental health have been, thus far, limited to depression.
SCFAs, produced from the breakdown of dietary fiber, are small enough to cross the blood-brain barrier to interact with the brain 5. A study conducted this past year found that patients with Major Depressive disorder had lower levels of SCFAs as compared to control participants (patients who had no history of any mental health disorder) 5. While more research needs to be conducted in this field, it can be inferred that SCFAs may play a role in depression recovery 5.
Recently, both scientists and the general public have begun to question the efficacy of pharmacological treatment of mental health disorders. While there are general symptoms common across all people diagnosed with a mental health condition, the actual disruption within the brain of each individual can differ drastically 6. For this reason, treating these disorders pharmacologically is an intricate and prolonged process. What works for one patient may not work for another, even if both people have the same symptoms. Despite progress in the past few decades, psychiatrists cannot ensure treatment for each patient 6. Additionally, most prescriptions for mental health conditions cause gradual, complex chemical changes in the brain 6. In the weeks that it takes for the brain to recalibrate itself, the patient may experience a large variety of side effects, all for the drug to be effective.
Nutritional psychiatry, on the other hand, focuses on treating the whole individual, improving functionality of both the gut and the brain in tandem. Dysfunction of the gut can trigger chronic systemic inflammation and, therefore, neuroinflammation 8. Diets rich in fiber, whole grains, and omega-3s are known to reduce inflammatory markers throughout the body. Subsequently, common symptoms of mental disorders subside as well. Not only do these anti-inflammatory diets decrease the amount of inflammation in the brain, but they also influence the neural chemicals produced and stimulated. Pathways disrupted in mental disorders can begin to repair through a balanced diet 8. Currently, scientists advocate for utilizing nutrition in conjunction with psychotherapy to treat most mental health disorders 8.
All of this is not to say eating a balanced diet will cure your mental health, but it is within scientific probability that it will help. Research has shown that when our brain gets the proper nutrients, our mood and mental well-being improve 1. A diet high in fiber allows for the creation of SCFAs, which in turn activate serotonin and other chemicals that balance your mood. It is important to note that you should not flood your body with fruits and vegetables in the hopes of alleviating anxiety or depression symptoms. Instead, be mindful about eating a variety of the main food groups: fruits and veggies, proteins, whole grains, and dairy, in each of your meals throughout the day. Additionally, you are allowed to eat “junk” or “fast food” that your body sometimes craves– just remember to eat everything in moderation.
Keep in mind that there is a lot to be learned about the novel field of nutritional psychiatry. Be mindful of your diet, but do not let it overtake your life. Be wary of the internet and its many, many opinions on nutrition. Most importantly, be focused on what makes your body feel its best daily.
