Anxiety Disorder and Gut Health
Gut health and mental health are surprisingly connected. The central nervous system comprises the sympathetic, parasympathetic, and the quasi independent enteric nervous systems that regulate involuntary bodily functions such as heart rate, breathing, and digestion.
These systems are often referred to as the “fight or flight” and the “rest and digest” systems.
Anxiety disorder and the gut are linked through the enteric nervous system. The enteric nervous system may trigger emotional shifts experienced by people with mental illness, especially anxiety.
The enteric nervous system is connected with irritable bowel syndrome, as well as functional problems related to the GI system such as:
Constipation
Diarrhea
Bloating
Pain
Nausea
Upset stomach
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Connection Between Gut Health and Anxiety
Experts often connect the gastrointestinal system (GI) as your “second brain” because of its close connection with brain chemistry and various functions.
The notion that your GI system is connected with mental health issues comes from the discovery that many of the same brain chemicals (neurotransmitters) are also seen in your gastrointestinal tract.
The brain and gut talk to one another via signals and complex pathways. The brain-gut connection is meaningful regarding mental health and anxiety.
Have you ever been told to “go with your gut” regarding a big life choice? This old saying suggests following your intuition instead of logic which mirrors your gut instincts versus your brain. Your brain and gut interact closely, which is why you may feel nauseated before a work presentation or experience intestinal pain during a breakup.
Anxiety can result in GI problems such as:
Nausea
Vomiting
Diarrhea
Constipation
Psychological factors influence the actual physiology of the gut, as well as symptoms.
Some psychological factors that can affect the movement and contractions of the GI tract are:
Stress
Anxiety
Depression
Gut Health and Emotions
Emotions such as anger, anxiety, depression, sadness, elation, and all others in between can trigger symptoms in the gut. Gut bacteria produce hundreds of neurochemicals that the brain uses to regulate basic emotions as well as process mental activities such as learning, memory, and mood. Gut bacteria manufacture about 95 percent of the body’s total supply of Serotonin, a chemical used for mood and GI activity.
Gut bacteria and mental health are interconnected. The brain sends signals to the gut after emotions are experienced, and the gut sends signals to the brain, which may trigger emotion. While healthy gut function has been linked to standard central nervous system (CNS) function, it is known that hormones, brain chemicals, and immunological cells are released from the gut to the brain.
Gut Microbiome
The gastrointestinal tract is lined with bacteria (microbiome) that helps:
Digest food
Regulate the immune system
Protect against other bacteria that cause disease
Produce vitamins
Some of the vitamins produced include B vitamins B12, B1 (thiamine), B2 (riboflavin), and Vitamin K, which are needed for blood-cell renewal, blood function, and blood coagulation.
The accumulation of microbiomes can weigh as much as 0.5 pounds within your body.
Bacteria is usually viewed in a negative light, but gut bacteria is generally beneficial and necessary.
Can Probiotics Help With Anxiety?
Recently, the effects of the microbiome and mental health have been studied. One study determined that by modulating gut microbiome composition through proper nutrition and probiotics, anxiety and depression symptoms were decreased.
Probiotics are a combination of live beneficial bacteria and yeasts that naturally live in your body. These are available as supplements to take by mouth to increase your gut’s “good” bacteria. Some studies suggest that probiotics could alleviate depression and anxiety symptoms with adjunct therapies for mood or emotional disorders by managing the signals between the gut and brain.
How to Improve Gut Health
Gut health has to do with nutrition and your environment, most of which you have complete control over.
The following are tips for a healthy gut:
Take probiotics
Eat fermented foods
Eat prebiotic fiber
Eat less sugar and sweeteners
Reduce stress (psychological)
Avoid taking antibiotics unnecessarily
Exercise regularly
Get enough sleep
Drink plenty of water
Diet changes that can help maintain excellent gut health are:
Reducing sugar intake
Taking probiotic supplements
Drinking enough water
Drinking enough water is suitable for the mucosal lining of the gastrointestinal tract and is also good for microbiome health.
Environmental factors also help maintain gut health, such as:
Getting enough sleep
Exercise
Avoiding stress
Avoiding excessive use of antibiotics
Some illnesses require antibiotics but ask your doctor if there are alternatives. Otherwise, antibiotics are safe to take when needed.
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Browse our network of top therapist to find one that matches your needs.
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Get private and secure emotional support weekly from your dedicated therapist.
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Experience comprehensive care with unlimited access to your care team and primary care physician.
Anxiety Treatment Online
Anxiety treatment is available online with prescription medications, probiotics, and online therapy sessions. Anxiety is one of the most common and treatable mental illnesses.
If you have symptoms of anxiety or gastrointestinal issues that may be related to untreated anxiety, talk with a PlushCare doctor today to see which treatment options are available. If you have already been diagnosed with anxiety, make an appointment to see if you can maximize your treatment options.
Click here to see if Plushcare therapy is available in your state, or click here to schedule an appointment.
Read More About Gut Health and Anxiety
Sources:
PlushCare is dedicated to providing you with accurate and trustworthy health information.
Clapp, M., Aurora, N., Herrera, L., Bhatia, M., Wilen, E., & Wakefield, S. (2017). Gut microbiota's effect on mental health: The gut-brain axis. Clinics and practice, 7(4), 987. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5641835/
Johns Hopkins Medicine. The Brain-Gut Connection. Accessed on June 2, 2021 at
https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection
Harvard Health Publishing. The Gut-Brain Connection. Accessed on June 2, 2021 at
https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection
The British Medical Journal. Anatomy and physiology of the enteric nervous system. Accessed on June 2, 2021 at
