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By express news service
HYDERABAD: Filling up on crisps, instant noodles and drinks as part of preparation for containment has become the new normal. As a result, many of us end up gorging on “something spicy” followed by “something sweet” and this continues until 3 am. While we are most certainly talking about pandemic books and the impact of lockdowns on mental health, there is one connection we miss – gut health. An unhealthy gut can cause stress, anxiety, depression, and mood swings.
Dr Kiran Peddi, consultant gastroenterologist at Yashoda Hospital, says: “The digestive tract is called the second brain for a reason. Our gut health definitely has an impact on our mental health and vice versa. For example, irritable bowel syndrome is linked to anxiety and stress. The digestive tract of our body contains billions of bacteria, among which there are some useful and some harmful.
The imbalance between good and bad bacteria is called dysbiosis, which can affect both digestion and our mental health. The good bacteria produce neurotransmitters that have positive effects on the brain and keep it in good working order. “When a person eats unhealthy food in large quantities, dysbiosis occurs in our gut, resulting in alteration of the neurotransmitters produced. It leads to anxiety and depression, ”he says.
Nutritional psychiatry is a relatively new branch of medicine, but there is enough evidence to prove that a healthy diet can improve symptoms of anxiety and depression. “The risk of depression increases by 80 percent in malnourished children compared to healthy children, while the risk of ADHD only doubles in malnourished children.
Research also proves that omega-3 fatty acids help people with mood swings. Notice how low blood sugar levels in people with diabetes cause an irritating mood. Likewise, a disturbed gut can send signals to the brain indicating a problem that can cause anxiety and depression. People with anxiety and depression should avoid fried foods that are high in sugar and fat, ”says Dr B Kranthi Kiran, neuropsychiatrist in Hyderabad.
Ultimately, “too much of everything is not good for you” – be it coffee or chocolate, which are generally helpful when taken in moderate amounts. Dr Bharat Kumar Nara, senior consultant in surgical gastroenterology, says avoiding processed foods, foods high in sugar and artificial sweeteners, smoking and excessive alcohol consumption is the first step. “Avoid taking antibiotics unnecessarily as this damages the gut microbiome and can lead to antibiotic resistance,” he says.
Jackfruit and Java plum are in season, swap your crisps for a bowl of fruit and you can begin your journey to a healthier body and mind.
Warning signs of an unhealthy gut
Bloating Abdominal pain Excessive gas Weight gain Bad breath
How to improve your gut health
Eat your meals on time Eat whole foods Try to include foods rich in antioxidants Eat fermented foods and probiotic foods like yogurt Avoid smoking and excessive alcohol intake Get enough sleep and exercise regularly
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