Your Stomach and Your Moods: Understanding the Importance of Gut Health and How It Can Affect Your Emotions

KUALA LUMPUR, April 3 – The gut and the brain: two distinct but closely related entities. This relationship serves an important function not only in the management of emotions and stress, but also in digestion.

Everyone has a unique gut microbiome (environment) due to the microorganisms such as bacteria, fungi, and viruses that live inside the gastrointestinal (GI) tract.

Although these microbiomes differ depending on diet, lifestyle and other factors, they can influence different aspects of health such as appetite, weight and even our mood.

According to Dr. Ryan Tee, consultant psychiatrist at Sunway Medical Center Velocity (SMCV), the gut-brain axis is the two-way connection between the gut and the brain. The trillions of microorganisms in our gut provide important functions to our body, including benefits for our mental well-being.

“These microorganisms, among others, play a role in the body’s stress response, mood and cognition. In other words, having a healthy gut and a healthy mind go hand in hand,” he shares.

How can we better understand our gut?

Maintaining good gut health is essential for overall well-being, as it is the foundation for the body to function optimally. Dr. Tan Yu Peng, consultant gastroenterologist and hepatologist at SMCV, said that if the harmony of our gut microbiome is disrupted, the finer balance of the body will be altered.

As a result, stomach acidity, intestinal alkaline level, intestinal immunity and intestinal bacteria will all be disturbed. This can lead to digestive issues such as bloating, indigestion, heartburn and inflammation of the gut – which is why, along with genetic factors, our food choices and medications are the main influences that can impact our gut health.

This is especially evident in people with eating disorders such as anorexia, bulimia and binge eating, according to Dr. Tee.

Additionally, it is essential to be aware of and understand the signs of an unhealthy gut. “Poor digestion can manifest in a variety of ways, such as bloating, stomach upset, diarrhea, constipation, weight fluctuations, skin disorders, and even emotional turmoil,” Dr. Tan pointed out.

If left untreated, these symptoms can lead to more serious conditions such as autoimmune issues and long-term diabetes. So, being proactive about gut health and taking steps to improve it can have significant benefits for overall health and well-being.

What is the connection between our gut and our emotions?

Our gut, often referred to as our second brain, plays a vital role in promoting our overall mental well-being.

This is because the enteric nervous system (ENS), responsible for controlling the gastrointestinal tract, communicates with our brain using the same neurons and neurotransmitters as the central nervous system.

This means that our gut and our brain are constantly communicating with each other, influencing each other’s functioning in real time.

For example, during the “fight or flight” response, the enteric nervous system responds by slowing digestion, redirecting more energy to the situation causing the threat. This interconnection works both ways, as our current emotional state can also have a significant impact on our gastrointestinal system.

For example, people with depression, anxiety, or stress can develop gastrointestinal symptoms such as abdominal discomfort, bloating, indigestion, stomach cramps, constipation, and diarrhea, according to Dr. Tee.

It reminds us that to be human means to experience a wide range of emotions, from joy and happiness to sadness, anger, envy and disgust. It is natural and important not to neglect or invalidate any of these feelings.

However, if an emotion becomes overwhelming to the point of neglecting our health, Dr. Tee advises seeking the help of a psychiatrist for an evaluation, as this could be a sign of an underlying mental health disorder that requires attention. particular attention.

Overall, the balance of microorganisms in our gut plays a crucial role in our emotions. Therefore, maintaining a well-balanced microbial community in our gut is essential to support optimal mental well-being.

How does your gut change over time?

As we age, our bodies have to adapt to various changes such as the decrease in density and strength of our bones and the loss of endurance and flexibility in our muscles.

Similarly, in our gut, the gut microbiome will also need to adapt to adapt to overall bodily changes. Some of these changes include slowing of the esophagus, thinning of the stomach walls, and decreased gastric juice secretion over time.

These specific factors will impact our ability to digest food and turn it into energy, hence the need for older adults to be more mindful of their daily routines and dietary changes that best suit their needs.

In addition, the delicate balance of good and bad bacteria in our gut can change, leading to an increase in dangerous bacteria and a loss of diversity, which is why diseases such as reflux or peptic ulcer, inflammatory diseases bowel and colon cancer are common. in the elderly.

The aging process can also affect muscle movement, potentially causing uncomfortable symptoms like constipation, fecal soiling, incontinence, and itchy perineum.

However, according to Dr. Tan, these issues can be alleviated as long as we prioritize their overall health. “As the saying goes, you are what you eat, so it’s always important for us to be careful with our diet, regardless of our age.”

Practical Ways to Improve Gut Health and Overall Emotions

The good news is that we have the power to positively impact our gut health through our food choices. Paying attention to what we eat is essential because the foods we eat play a vital role in our overall health.

It is crucial to maintain a diet high in fiber, including soluble and insoluble fiber, and to limit foods high in fat and sugar.

“Establishing a healthy lifestyle by exercising regularly, avoiding smoking and alcohol, and limiting caffeine intake can contribute to a healthy gut.” Dr. Tan shared.

Along with eating more fruits and vegetables, whole grains, nuts, fish, and olive oil, Dr. Ryan suggests doing what you love, like going out, spending time with loved ones, or get enough rest, this can also be helpful for your gut. and mental health.

When we engage in activities we enjoy, our brain releases dopamine, which gives us a feeling of pleasure. Stimulating the reward pathway in the brain through pleasurable activities further enhances our sense of pleasure.

In general, adopting a healthy lifestyle, managing stress well, and taking care of our mental well-being can help regulate gut health and improve our overall health.

Additionally, by incorporating prebiotics and probiotics into our diet, we can support a healthy gut microbiome. These good bacteria play an important role in helping us digest complex foods and convert them into simpler forms that our bodies can easily absorb.

Thus, prebiotics provide a vital source of food for our microbes, ensuring that our digestive system remains healthy. Dr. Tan shares that probiotics can come in the form of natural foods like yogurt, or in the form of supplements.