Our mental health is typically just that: mental. Most of it occurs in the brain. The chemicals and connections in the brain affect how we process information, how we create and access memories, how we interpret and react to events, and much more.
Still, our mental health is not solely linked to what’s going on in the mind. There are other parts of the body that can play a role in our ability to address our mental health, especially anxiety, and while addressing these issues will not cure anxiety on its own, it could be argued that a multifaceted approach is the best way to feel better.
Specifically, we’re talking about the gut. Our digestive system has been *directly* linked to our mental health, indicating that while food alone isn’t going to eliminate anxiety, dietary changes can – and likely should – be a part of an individual’s treatment.
About the Gut-Brain Access – Often Called the “Second Brain”
Our digestive system is a series of nerves and networks that are so directly intwined with our minds that they’re called the “Second Brain” – and not just because some people think with their stomachs.
Specifically, it is the vagus nerve. The vagus nerve sends direct messages between the gut and the brain, including the messengers (note the “ers” at the end) that are critical to mental health. Let’s talk about this more:
- Serotonin
The gut is where 90% of serotonin is made. Much of that serotonin is then sent to the brain. If your gut – or that pathway – is not creating or sending over the serotonin your brain requires, the result is low serotonin. Low serotonin is directly linked to anxiety/depression.
You may have heard that some anxiety medications cause gastrointestinal issues. That is partially because the gut has so much serotonin already, that medications that increase available serotonin levels can create situations where there is more in the gut than your body needs.
(As a side note, this is an indication that the medications are working despite the unwanted symptoms. Supplements that do not cause gut issues are likely not increasing serotonin levels, and are likely placebo)
- Cortisol
But serotonin is not the only link between the gut and stress. Some bacteria in the gut, often called “bad bacteria,” produce cortisol. Cortisol is a stress hormone.
If your gut is producing less serotonin and more cortisol, you will then have different levels of these chemicals in the brain, and ultimately be at greater risk for anxiety.
Now, we have to point out here that “greater risk” does not mean that the gut causes these issues alone. As we’ll see, a person that already has anxiety may be more prone to gut issues.
- Gut Inflammation/Leaky Gut
Another potential reason a person may develop anxiety is what’s known as “Leaky Gut.” Leaky gut is when microscopic openings in the intestines lead to toxins in the bloodstream.
These toxins end up traveling upwards, to the brain, where they eventually lead to inflammation. Many studies have shown that leaky gut may lead to higher rates of OCD, panic disorders, and other anxiety.
Anxiety Causing Digestion Issues
While we’re mostly focusing on the gut affecting anxiety, it should also be noted that anxiety affects the gut – and it does so in a way that creates more anxiety.
For example, anxiety sends messengers that can slow or speed up digestion, leading to stomach issues, chest pain, GERD, diarrhea, constipation, and more. These all cause increased stress levels and discomfort.
Similarly, poor digestion can lead to an increase in bad bacteria in the stomach.
Both of these can contribute to a cycle, where anxiety is causing gut issues, and gut issues are causing anxiety.
How Do I Know if My Gut is Contributing to Anxiety?
You don’t necessarily know with certainty whether your gut is contributing to your anxiety, but there will be signs. For example:
- More Gastrointestinal Symptoms – You may be more likely to experience bloating, IBS, or Acid Reflux, especially when stressed.
- Morning Anxiety – You may be more likely to experience anxiety upon waking up, since the gut is working overnight.
- Panic Attacks After Eating – Some people report that panic attacks after eating could be related to gut issues, though this is disputed.
The challenge is that anxiety contributes to gut issues even if the gut is not contributing to anxiety, so it may be difficult to know with certainty.
Addressing Gut/Mind Connection
Because it is so difficult to directly determine if the gut is contributing to anxiety (and because anxiety contributes to gastrointestinal issues in a cyclical way), no one should ever assume that they can treat anxiety with food or dietary changes alone. That is not how anxiety works or how the gut works.
But if you’re ready to make a change in your life and your goal is to commit to it, then there is no harm in looking at diet as another tool, in addition to therapy, to make your life better and help address your anxiety. Even if your gut is not contributing to your mental health, a person taking care of themselves typically feels better and more confident than one that is not.
Only a nutritionist can provide this type of information, as a person’s diet varies on a case by case basis. With that in mind, typically experts recommend some variation of the following, but note that we are not providing nutrition advice:
- Avoiding Processed and Artificial Sugars – There is some evidence that processed sugar and artificial sweeteners hurt good bacteria and affect gut flora.
- Avoiding Fried Foods – Fried foods, along with foods with a lot of oil, are typically inflammatory which may affect neurotransmitter movement.
- Obtaining Probiotics – You may be able to feed healthy bacteria and overtake bad bacteria in the gut by eating probiotic rich foods, including sauerkraut and organic yogurt.
- Eating Omega-3s – Though it’s unclear how much of an effect this will have, foods high in Omega-3 fatty acids (salmon, walnuts, etc.) may reduce brain inflammation.
Not all changes may come from diet, either. Frequent low intensity exercise, like walking outdoors, has been shown to reduce inflammation and feed healthy gut microbes, all while improving the speed of gut function. Given that walking may have other benefits for those that are looking to improve their mental health, there are many reasons to consider adding walking to your daily routine.
Still, there is very little evidence that diet, exercise, and other gut-related support is enough to address anxiety on its own. You should still see a therapist, still work on your mental health, and still find ways to focus on self-care.
Nevertheless, because it is possible that the gut can also contribute to mental health challenges, those that are ready to commit to long term improvements may need to consider how the gut can play a role, and integrate strategies and changes to help with any “second brain” issues.
If you need a therapist for your anxiety, reach out to Right Path Counseling, today.
