The human microbiome, also known as the gut environment, is a collection of various bacteria that have co-evolved with humans in order to be advantageous to both humans and bacteria. It is becoming more and more clear that diet and lifestyle choices are essential for preserving the well-being of our gut flora. Our microbiota actually has a distinctive makeup that is continually changing as a result of our diet, environment, and social interactions. Additionally, there is a direct communication path, known as the “gut-brain axis,” between our digestive system and our central nervous system (CNS). This relationship explains why some people may experience butterflies. It follows that a contented gut may likewise indicate a contented brain.
Gut Flora
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Gut microbes affect the CNS
It has become clear that anomalies in the gut microbiota and gut-brain axis may play a significant role in the pathogenesis of neuropsychiatric illnesses. Numerous neurotransmitters and vitamins produced by microbes have a crucial function in the context of emotional and behavioral changes. Gut microbial metabolites have been shown to have an impact on the CNS in both direct and indirect ways. These include absorption into the bloodstream followed by uptake and biochemical interaction with a number of distant organs, stimulation of the mucosal immune system or circulatory immune cells after translocation from the gut into the circulation, and activation of afferent vagal nerve fibers. These metabolites may influence neuronal excitability in the brain, activate receptors on neurons or glia, and alter gene expression patterns via epigenetic mechanisms.
An increasing amount of data links anxiety and depression to a variety of pathways involving two-way communication between microorganisms of the gastrointestinal system (GIS) and the CNS. Certain bacteria regulate the production of neurotransmitters and their precursors, such as serotonin, gamma-aminobutyric acid (GABA), and tryptophan, and they also regulate proteins such as brain-derived neurotrophic factor, a key molecule involved in neuroplastic changes in learning and memory. They may also contribute to the growth and operation of the hypothalamic-pituitary-adrenal axis. Anxiety and depression disorders have been linked to dysregulation of the hypothalamic-pituitary-adrenal axis, which is linked to elevated cortisol levels, increased intestinal permeability, and a persistent pro-inflammatory state. Additionally, a number of studies on animals have provided evidence that gut dysbiosis may play a causal role in depressive-like behavior. For instance, mice exposed to antibiotics displayed depression-like behavior, intestinal dysbiosis, and abnormal neuronal hippocampus firing; however, this phenotype was reversed after probiotic treatment.
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The effect of these microbes on bile acids is one possible route by which they may change CNS function. Primary bile acid is created from cholesterol in the liver, while secondary bile acid is produced by the colon. The systemic circulation, which serves as a direct conduit of communication between the gut microbiome and the brain, is the main source of brain BAs and is crucial for maintaining brain health. Secondary BAs are suspected of contributing to CNS dysfunction according to a number of lines of evidence. When compared to healthy controls, post-mortem brain samples and serum concentrations of people with Alzheimer’s disease showed lower levels of primary bile acids and higher amounts of its bacterially-derived secondary bile acid.
Diet and depression
Through a number of processes, nutrition has an effect on mental health. Numerous nutrients, including long-chain zinc, omega-3 fatty acids, magnesium, B vitamins, and vitamin D, are connected to the pathophysiology of depression. These vitamins are employed in therapeutic treatments because deficiencies of these nutrients might result in depressive symptoms. The focus of recent research on nutrition and psychiatry has switched from examining specific nutrients to analyzing dietary patterns as a whole.
According to a recent study, following a healthy, balanced diet like the Mediterranean diet and avoiding foods that cause inflammation may help guard against depression. In a different study, 12 antidepressant nutrients associated with the treatment and prevention of depression are included in an Antidepressant Food Scale. Oysters, watercress, spinach, romaine lettuce, salmon, cauliflower, mussels, and strawberries are a few examples of foods that contain these nutrients.
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Conclusion
Scientists refer to the gut as the body’s “second brain” due to the close relationship and significant influence it has on the body. We can better grasp the relationship between nutrition and illnesses like depression and anxiety thanks to increasing knowledge of the gut-brain axis.
References
Gut feelings: How food affects your mood
Antidepressant foods: An evidence-based nutrient profiling system for depression
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