Link between the gut and mental health

More and more studies are highlighting the importance of the microbiota in overall health. This is not trivial, our intestine is colonized by as many, if not more, microorganisms than the number of cells that make up our body. ¹¹ These bacterial colonies play several roles and, although no direct causal link has yet been clearly demonstrated, it is now clear that gut health and the microbiota are linked to mental health problems, the development of chronic low-grade inflammation, and even the development of metabolic diseases. ^1,3,7,11

So here is what emerges from the studies to explain the role of dysbiosis and intestinal hyperpermeability in overall health and some possible solutions to achieve better digestion and a healthy microbiome.

Before continuing, I invite you to read the article published in the Maison Jacynthe blog " Gut reset or resetting your intestine, is it possible? » in order to better understand what the intestinal microbiota is and the signs that can demonstrate the presence of dysbiosis.

Microbiome Aggressors

Several factors can lead to intestinal dysbiosis and hyperpermeability. Here are some of them:

• Hypochlorhydria ¹⁵
• Constipation
• Food intolerances or allergies
• Chlorine in drinking water (antibacterial)
• Certain medications (antibiotics, antacids ¹² , anti-inflammatories...)
• Pesticides
• Food additives (artificial colors and flavors, preservatives, etc.) ²⁰
• Alcohol ⁸

Furthermore, our microbiota is not only composed of beneficial bacteria. Some microorganisms, called opportunists, are also present, just waiting for a weakness to be able to multiply. These microorganisms also have a preference for processed foods and refined sugars in order to grow further. ²⁰

Our ^2nd brain, the link with mental health

As mentioned previously, the microbiota participates in the formation of many molecules, including neurotransmitters such as serotonin, dopamine and GABA. ¹⁶

In fact, 90% of our serotonin (targeted by medication for depressive and anxiety disorders) is produced in our intestine! In addition, our intestine contains many neurons (enteric nervous system) and it is in direct communication with the brain. ¹¹

It is now proven that these colonies of bacteria, good or bad, have a great influence on our cravings and appetite hormones ⁴ , our mood, our perception, our sleep and even our cognitive functions.

Another phenomenon is that of neuroinflammation in which the immune system reacts abnormally in response to certain inflammatory mediators or even certain toxins capable of crossing the blood-brain barrier. ¹¹ This process can occur when the body is under chronic stress, which itself can be caused in part by exposure to environmental toxins, such as those in our diet, especially if these toxins cannot be properly eliminated in cases of constipation, for example. The link between neuroinflammation and depression is now demonstrated by some studies. ^18,19

The systemic effects of dysbiosis

We've been hearing a lot about chronic stress in recent years. While it's true that our hectic lifestyles play a big role, we shouldn't forget that stress isn't just mental. In fact, 70-80% of our immune system is located in our gut, ²⁰ and constant exposure to foreign molecules through our food puts it on constant alert.

As these molecules attack the intestinal walls and unbalance the microbiota, our body must constantly trigger inflammatory reactions in order to control the injury and repair the tissues. ²⁰ Not to mention the molecules that manage to pass through the intestinal wall, now hyperpermeable, to end up in our bloodstream. ^5,6 These immune and inflammatory reactions are caused, among other things, by the release of cortisol, an essential mediator of inflammation, but which should not be found at high levels over the long term. This famous cortisol contributes in part to the stimulation of the liver to produce more cholesterol (in order to repair cells and produce hormones), to an increase in blood sugar also leading to the elevation of triglycerides and the formation of fat cells. Here then appears indirectly, with other factors of course, a metabolic syndrome. ¹³

The importance of good digestion

Digestion also plays an important role in the health of the microbiota. An important step is the passage through the stomach. The stomach should be hyperacidic, with a pH ranging from 1 to 3. However, many people have a pH between 3 and 5, not to mention those using acid-reducing medication to treat gastroesophageal reflux.

Unfortunately, although it may seem trivial, hypochlorhydria can have several consequences. Indeed, our stomach should serve as a defense against the pathogens we ingest, and if it doesn't, these can contribute to dysbiosis. A lack of acidity also impairs the proper digestion of proteins and the absorption of several essential nutrients, potentially leading to deficiencies. Furthermore, hydrochloric acid stimulates the gallbladder and pancreas to release bile and pancreatic juice, essential for the digestion of food through the enzymes they contain.

To support your digestive organs in their digestion functions, here are some solutions to consider ¹⁵ :

• Avoid diets too low in salt: salt, NaCl, is composed of sodium and chloride, the latter being part of the composition of hydrochloric acid. ¹⁰
• Zinc-rich foods, or zinc supplements: cofactor in the formation of hydrochloric acid (in addition to helping repair the intestinal wall!).
• Chewing food well: allows the brain to receive information that the formation of digestive juices is necessary.
• Get into a calm state to eat: Digestion occurs when our autonomic nervous system (ANS) is in parasympathetic mode. Activating the vagus nerve through abdominal breathing, for example, allows the ANS to enter this mode. ¹⁷
• Bitter plants: The bitterness of these plants, such as those contained in "Metabzen" or "Detox," supports the production of digestive juices. It can also be interesting to add foods like arugula to our salads.
• Drink a sip of apple cider vinegar or "Yellow Juice" before meals to help your stomach achieve proper acidity. Ginger and turmeric are also considered cholagogue, meaning they facilitate the excretion of bile.

Now that we've covered digestion, let's talk elimination!

Bowel movements play a major role in our well-being. Some experts even believe that constipation is directly linked to the worsening of certain mental health problems. ²¹ Indeed, it appears that the intestine, the main organ for elimination, can reabsorb up to 90% of the waste that the body tries to evacuate when the intestinal wall is in poor condition ^5,6 , promoting chronic systemic inflammation.

To promote better transit, here are some recommendations:

• Unprocessed diet, rich in fiber and polyphenols, low in carbohydrates (especially refined sugars, which are pro-inflammatory), and containing enough good fats. ²⁰
• Fiber supplement: Since it can be difficult to reach the recommended 30-50g of fiber through diet alone, fiber supplements can be excellent allies. ²⁰
• Hydration: Drink enough water so that some water can remain in the stool.
• Physical activity or clockwise abdominal massage with certain essential oils in dilution that can support peristalsis (rosemary officinalis with cineole, sweet fennel, black pepper, etc.) ⁹ .
• Bitter plants, such as those mentioned earlier, because bile has a laxative effect and therefore contributes to better transit.
• “L’AMI”, the intestinal muscle activator, containing cascara sagrada, a plant known to stimulate peristalsis in cases of occasional constipation.

Nourish your microbiota and repair the intestine

It's fascinating to see how supplements touted to support mood also benefit gut health. Here are some of these supplements:

• Omega-3 ²⁰ : A good omega-3/omega-6 ratio is essential. Omega-3s have an anti-inflammatory effect, benefiting both intestinal and mental health. DHA in particular promotes the growth of bacteria that produce short-chain fatty acids, such as butyric acid, which have an anti-inflammatory effect.
• Vitamins B ^14,20 : Some B vitamins contribute, among other things, to the production of neurotransmitters such as serotonin. Many bacteria in the microbiota have the ability to synthesize B vitamins. However, when there is dysbiosis, supplementation can promote greater diversity by providing these vitamins to bacteria that also need them.
• Magnesium ² : Magnesium participates in the production of serotonin, in addition to contributing to the repair of the intestinal mucosa and promoting better diversity within the microbiota.
• Vitamin D ²⁰ : Vitamin D is involved in many reactions and is also known to have a systemic anti-inflammatory effect. It also participates in the formation of neurotransmitters (serotonin, dopamine) and promotes microbiota diversity.
• Proteins ²⁰ : Amino acids, the building blocks of proteins, are the precursors to our neurotransmitters and are therefore essential for their production. Plant proteins also have a positive impact on the populations of beneficial bacteria in our microbiota, unlike animal proteins.

Other supplements more specific to intestinal wall repair are also offered to you in the Maison Jacynthe blog article "Gut reset or reinitializing your intestine, is it possible?"

After this overview of the importance of the microbiome, it's easy to understand how everything is connected in one way or another. This is why we can't ignore the importance of maintaining good lifestyle habits. While supplements are extraordinary allies in supporting our bodies on their way to a healthier future, if no other changes are made, the results may not be as dramatic as we'd like.

Every change, however small, toward a healthier lifestyle, such as the one advocated by Maison Jacynthe, will gradually make a difference in your health and vitality. Your gut will be better, as will your mental, hormonal, metabolic, and more!

References:

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Maison Jacynthe disclaims all liability. All information contained on this page is not intended to replace justified allopathic treatment, nor to disregard the expertise of the medical profession. It is up to each individual to take charge of their own health, to inform themselves, and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified health professional is obviously recommended.