The Relationship between Gut Health and Mental Health: How Probiotics Can Help
Do you know that there is a strong connection between gut health and mental health? In recent years, there has been growing interest in the role of gut microbiota in regulating psychological and neurological functions. Studies suggest that there is a correlation between gut dysbiosis and mental disorders such as depression, anxiety, and even neurodegenerative diseases.
The Gut-Brain Axis
The gut-brain axis (GBA) refers to the two-way communication between the central nervous system (CNS) and the enteric nervous system (ENS), which governs the function of the gastrointestinal (GI) tract. The GBA is a complex network of biochemical signaling pathways and neural connections that involve the gut microbiome, immune system, endocrine system, and autonomic nervous system.
Research has shown that gut dysbiosis can disrupt the balance of the GBA, leading to inflammation, oxidative stress, and alterations in neurotransmitter synthesis and metabolism. These changes can affect mood, behavior, cognitive function, and even pain perception.
What are Probiotics?
Probiotics are live microorganisms that confer health benefits to the host when consumed in adequate amounts. They are commonly found in fermented foods such as yogurt, kefir, sauerkraut, kimchi, and kombucha, as well as in dietary supplements.
How Probiotics Affect Mental Health
Several studies have investigated the potential of probiotics in improving mental health outcomes. Here are some of the ways that probiotics may help support a healthy gut and a healthy brain:
- Reducing inflammation: Probiotics can modulate the immune response by enhancing anti-inflammatory cytokines and reducing pro-inflammatory cytokines. This can help reduce systemic inflammation, which has been implicated in several mental disorders such as depression and anxiety.
- Modulating neurotransmitters: Probiotics can produce and regulate various neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), which are involved in mood regulation, stress response, and cognitive function.
- Improving gut integrity: Probiotics can enhance the integrity of the intestinal mucosal barrier, which can prevent the translocation of harmful bacteria or toxins from the gut to the bloodstream. This can reduce systemic inflammation and improve immune function.
- Reducing oxidative stress: Probiotics can scavenge free radicals and enhance the activity of antioxidant enzymes, which can protect against oxidative damage in the brain and other organs.
Probiotics and Depression
Depression is a common mental disorder that affects millions of people worldwide. It is characterized by persistent feelings of sadness, hopelessness, and lack of interest in daily activities. Several studies suggest that probiotics may be a potential adjunct therapy for depression.
A 2016 randomized controlled trial found that a combination of Lactobacillus acidophilus, Lactobacillus casei, and Bifidobacterium bifidum significantly reduced depressive symptoms in patients with major depressive disorder compared to placebo. Another study showed that the probiotic strain Lactobacillus rhamnosus reduced depressive-like behavior and inflammation in mice exposed to chronic social defeat stress.
Probiotics and Anxiety
Anxiety is a common psychological disorder that is characterized by excessive worry, fear, and nervousness. Several studies have suggested that probiotics may be helpful in reducing anxiety symptoms.
A 2015 study found that healthy volunteers who received a probiotic mixture containing Lactobacillus helveticus and Bifidobacterium longum had significantly reduced psychological distress and cortisol levels compared to placebo. Another study showed that the probiotic strain Bifidobacterium longum NCC3001 reduced anxiety-like behavior in mice exposed to acute stress.
Probiotics and Neurodegenerative Diseases
Neurodegenerative diseases such as Alzheimer’s and Parkinson’s are characterized by the loss of neurons and the accumulation of abnormal proteins in the brain. There is growing evidence to suggest that gut dysbiosis may contribute to the development and progression of these diseases.
Animal studies have shown that probiotics can reduce neuroinflammation, protect against oxidative stress
