Linking Gut Health to Mental Health
Yesterday I attended a fermentation workshop led a by a local group called Gabriola Good Vibrations, where we made Kimchi. Kimchi is a Korean dish made of fermented napa cabbage, other veggies, fruits and some spices. It is delicious. During the workshop I was reminded of the health benefits of eating fermented foods. Fermented foods are often nutritious and rich in fibre and probiotics. Plus, they are super yummy 😊. Making ferments yourself is not only cheaper than buying, but also a great way to preserve a plentiful garden harvest, and to fuel your gut and promote the health of beneficial bacteria which can support your mental health.
Why is gut health important for your mental health?
Our gut contains many beneficial bacteria and other microorganisms that help us digest our food, absorb nutrients, and excrete waste products. Did you know that there are more genes in our microbiome than in the human genome? The genes of our microbiome outnumber our own by a factor of 100 to 1. These gut microorganisms help synthesize neurotransmitters. Neurotransmitters are needed for neurons to communicate with one another and they help us regulate important lifestyle functions including our mood.
Your gut and the Window of Tolerance
One model I often use with my clients to explore symptoms and issues of concern is the Window of Tolerance (WoT). Stress can narrow our WoT and we may find ourselves reacting to situations in unfavourable ways rather than responding the way we might like to. Suggestions for expanding your WoT often suggest managing our behaviours and thoughts (ex. getting more sleep, meditation, distraction). But what if we could reduce stress and expand our WoT through the foods we choose to eat and avoid? Gut health has been linked to anxiety and depression, which can cause us to feel taxed, leaving little emotional energy to tolerate additional life pressures.
Improving gut health and mental health
Probiotics have been found to improve the effectiveness of antidepressants by increasing the numbers of beneficial bacteria in the gut and they may help combat anxiety and depression. Fibre is what feeds these good microorganisms and is also necessary for maintaining the structural integrity of your digestive organs. Exercise and sleep also contribute to gut health and are both ways to help reduce stress and expand your WoT.
When you think about diet and gut health, what are some of the ways you might support your gut microbiome?
