mood

Research Shows the Gut-Brain Connection is Key to Our State of Mind 

Our body, like the environment, is a diverse and complex ecosystem in which everything is inextricably connected. In the rush of our day to day lives, the truth is that that many of us take this for granted. We fail to recognise the cause and effect of our decisions and ignore the impact our actions have on our bodies and our lives. Yet increasingly, it is becoming apparent that if you want to achieve mental wellbeing or if you experience mental health issues, sticking your head in the sand is no longer an option. The latest research is showing that what we eat is tied to our mental health, impacting our behaviour, emotions and feelings.   

Some of you may have heard the stomach referred to as our “second brain.” This is backed by the latest research showing that what we eat has a direct impact on both our physiology and psychology, proving there is a direct correlation between food and our happiness. It is vital to understand that research done on this subject doesn’t mean that merely changing your diet will improve your mood. Research does suggest, however, that we need to understand the “gut-brain” connection and the misconceptions about where chemicals responsible for our mood emanate.  

Understanding our Hedonistic Tendencies 

We’ve all had bad days when all we want to do when we get home is order take-out and binge on wine, chips, ice-cream [insert your guilty pleasure here]. We all know that eating certain foods can provide instant gratification and help soothe the soul. And culturally, we are conditioned to use food as a treat for good behaviour and achievement – how often have you heard a frustrated parent say: “If you eat your dinner, you can have dessert.” Families celebrate around food, and ‘special’ food is reserved for special occasions. Yet in a world of low-priced junk-food and convenience shopping, many of us can find ourselves eating ‘special’ foods daily.  

For those who experience depression or struggle with mental wellness, eating what we want is only a temporary way to achieve satiation and create a fleeting sense of satisfaction. The fact is that the moment food is consumed and hits our body’s digestive system, a complex process begins that determines our deeper state of mind. And, when you include into the mix the proliferation of psychotropic drugs developed to treat mental illness, the result is a rise of misconceptions about how to find happiness.   

Common Misconceptions About Where Happiness Emanates 

Generally speaking, most people assume that our emotions and moods are the result of chemical reactions in the brain, which makes complete sense since psychiatrists and psychologists – and the pharmaceutical industry – have been touting this theory for centuries. Based largely on years of theoretical evidence, this is the reason why psychotropic drugs are often used to treat depression. However, a relatively new field of study is telling a completely different story about the root cause of depression, concluding that the gut is where the journey begins when it comes to our state of mind.  

One naturally occurring chemical in our body, serotonin, is primarily responsible for our emotions and happiness, among other things. It is a common misconception that this vital chemical messenger or neurotransmitter, exists in the brain. The fact is that 90 percent of the body’s serotonin is produced in the gut. In a study conducted by two University of California – Los Angeles biologists, Elaine Hsiao and Thomas Fund, it was found that specific gut bacterium detect and transport serotonin into bacterial cells, which than travel to the brain. Furthermore, Hsiao and Fund determined that when there is an imbalance in gut-bacterium, which is impacted directly by what we eat and anti-depressants, serotonin levels are significantly lowered. In layman’s terms, the study supports the premise directly connecting our diet and proper nutrition to our emotional wellbeing.  

As part of their study, when the researchers added a popular antidepressant, they found that bacterium transported significantly less serotonin. “Previous studies from our lab and others showed that specific bacteria promote serotonin levels in the gut,” said Fung. “Our new study tells us that certain gut bacteria can respond to serotonin and drugs that influence serotonin, like anti-depressants. There is a unique form of communication between bacteria and our own cells through molecules traditionally recognized as neurotransmitters.”  

When the team added a popular anti-depressant with bacterium, it resulted in lower levels of the transfer of serotonin to the brain.  The team’s research aligns with a growing number of studies reporting that antidepressants can alter gut microbiota.  

The Science Behind Food and Mood 

“We tend to separate our brain from the rest of our body, but good health means good holistic health – from head to toe,” said Dr. Gabriela Cora, a board-certified nutritional psychiatrist, recently said in a Medium article investigating the connection between diet and emotions. “Why wouldn’t we think eating well would also impact our mental health?” 

Our gastrointestinal tract is home to billions of bacteria – good and bad – that influence the production of neurotransmitters like serotonin as well as dopamine. The difference between the two is that while serotonin is generally associated with how one processes emotions, dopamine is linked more closely with pleasurable experiences and, conversely, when inhibited, results in low motivation, one of the key indicators of depression. Together, having an equilibrium in the levels of serotonin and dopamine has a direct impact on our piece of mind. Conversely, when one or both are out of sync, it can create an internal turmoil that wreaks havoc on our mental state.  

So, where and how does food come into play? Why is eating well so important? Eating healthy food (think the opposite of junk food) promotes the growth of good bacteria, which positively affects positive neurotransmitter production and sends constructive messages to the brain. According to Dr. Cora, “when you stick to a diet of healthy food, you’re setting yourself up for fewer mood fluctuations, an overall happier outlook, and an improved ability to focus.” 

There is no shortage of diets or food regimens from which to choose but few of them reference an impact on mental health. In general, most are focused on losing weight or on living a more balanced life, both of which are positive. One common denominator among a majority of these programs that does impact depression is removing the intake of excessive amounts of sugar and refined carbohydrates.  

Additionally, according to a Psychology Today article written by Dr. Mahmoud Ghannoum, Ph.D., there are numerous studies indicating that probiotics can reduce depression in a manner comparable to conventional prescription medications.  

Trust Your Gut 

It would be easy to relegate solving mental health issues solely to what you eat. Everyone is different and the degree to which one experienced depression or anxiety varies and involves numerous factors, both physiological and psychological. If you are struggling to find greater happiness, trust your gut and seek professional help if you feel it is necessary. It is equally important to take control of your own happiness. To do this, you can work to develop healthy habits and become more knowledgeable about proactive steps you can take on your own to become happier!  

Want to learn more about the science of happiness? Make sure to subscribe to my podcast Happiness for Cynics and my email newsletter for regular updates & resilience resources!