Anxiety – What’s the Gut Got To Do With It?
Helen Morton, Nutritional Therpist
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Anxiety is a complex emotion that everyone experiences at some point in their lives. It's a natural response to situations that challenge us or push us out of our comfort zones, and it's closely tied to our overall mental health. But did you know that there's a fascinating connection between anxiety and the health of our gut? In this blog, we'll delve into the intricate relationship between these two essential aspects of our well-being, revealing how nurturing our gut health can lead to a more balanced and resilient state of mind. So, whether you're battling daily stress or looking to improve your emotional resilience, join us as we explore the fascinating world of gut health and its impact on anxiety.
Anxiety is a normal response to feeling under pressure or when we are out of our comfort zone. It is just one of the elements of our mental health that goes hand in hand with the health of our gut.
common ways that anxiety may show up for you:
• You may feel restless.
• You could have a churning sensation in your stomach.
• Your breathing may be faster than usual.
• Worries may feel like they are taking over your thoughts.
• Relaxation may feel unattainable.
The connection between the gut and brain goes both ways
Anxiety, whether from an imminent work presentation or money worries, can steer you towards an unsettled gut. Stress is known to alter the delicate balance of our gut microbiome through changes in hormones and the impact that stress has on intestinal inflammation.
It works the other way around too. An upset gut can send signals to the brain via the vagus nerve, which is part of the central nervous system. Gut issues like nausea and IBS symptoms can drive a feeling of anxiousness around what might be going on and your ability to cope when out and about.
Specific strains of probiotics are proven TO their positive effects on stress, anxiety, and low mood.
Anxiety, whether from an imminent work presentation or money worries, can steer you towards an unsettled gut. Stress is known to alter the delicate balance of our gut microbiome through changes in hormones and the impact that stress has on intestinal inflammation.
It works the other way around too. An upset gut can send signals to the brain via the vagus nerve, which is part of the central nervous system. Gut issues like nausea and IBS symptoms can drive a feeling of anxiousness around what might be going on and your ability to cope when out and about.
Specific strains of probiotics are proven for their positive effects on stress, anxiety, and low mood.
The good news for anyone looking for a simple way to help improve their mental health is that significant research has been undertaken on specific probiotic strains in recent years.
Two probiotic strains in combination, Lactobacillus acidophilus Rosell-52 and Bifidobacterium longum Rosell-175 have been tested in studies for their effects on mental well-being. Results on people taking these strains over a period of 30 days, showed reduced levels of anxiety, lowered stress, and an improved ability to cope1. These two strains, when taken together, have also been shown to improve low mood2. Optibac Every Day includes the strains Lactobacillus acidophilus Rosell-52 and Bifidobacterium longum Rosell-175.
Our gut microbes can affect emotions including anxiety.
Scientists have found that microbes in our gut produce chemical messengers, called neurotransmitters, that influence a whole range of processes involved in mood and behaviour. One of these neurotransmitters is GABA (Gamma Aminobutyric Acid) which is responsible for calming the nervous system. Low levels of GABA are often found in people who suffer from anxiety.
Stress and anxiety can slow down digestion and aggravate digestive symptoms.
Whatever the symptoms of anxiety you experience, they all have a knock-on effect on digestion. The body tends to struggle with digesting food, and subsequently absorbing vital vitamins and minerals, when on high alert and not in a relaxed state. Consequences of impaired digestion can be far-reaching, starting with provoking digestive symptoms such as diarrhoea and constipation, which directly impact levels of stress and anxiety.
I tend to recommend taking a holistic approach to mental health and anxiety. Supplements, such as probiotics and the calming mineral Magnesium, work their best alongside other healthy practices. Choosing to take regular exercise, getting a good daily dose of fresh air, eating mainly whole fresh foods, and the all-important connection and laughter with friends and family are some of the foundations to a calmer gut and brain.
References
1. Messaoudi M, Lalonde R, Violle N, et al. Assessment of psychotropic-like properties of a probiotic formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in rats and human subjects. Br J Nutr. 2011;105(5):755-764. doi:10.1017/S0007114510004319
2. Kazemi A, Noorbala AA, Azam K, Eskandari MH, Djafarian K. Effect of probiotic and prebiotic vs placebo on psychological outcomes in patients with major depressive disorder: A randomized clinical trial. Clin Nutr. 2019;38(2):522-528. doi:10.1016/j.clnu.2018.04.010
ABOUT THE AUTHOR:
Helen Morton
Helen Morton is a Nutritional Therapist and author of ‘Eat Well Run Strong – essential nutrition for female runners’, specialising in working with female athletes.
This blog post was in collaboration with Optibac