Often, we go through periods of extreme discomfort and can’t really understand what the actual ailment is. Whether it’s bloating, cramps or that uncomfortable feeling of indigestion, all these issues make us uneasy and affect our mood. The issue is simple enough though; when our stomach isn’t feeling right, we feel stressed, irritable and exhausted. What many people don’t realise is that the state of our gut directly influences our mental health.
In fact, the strong connection between our brain and gut has a name—the gut-brain axis. According to a gastrointestinal (GI) expert at the University of California, Los Angeles, Dr Lin Chang, several factors impact gut health; such as an individual’s family history, stress tendency and food choices and dietary intake. In fact, Dr Chang also found a connection between Irritable Bowel Syndrome (IBS), a disorder identified by painful abdomen, and stress. The health of our digestive system thus has a great impact on our emotions, stress level and mental clarity. When our gut is out of balance, it can lead to not just digestive issues but also mood swings and anxiety.
The good news is that by taking care of our gut health, we can improve our mental wellbeing. By taking care of our gut, we can steer our emotions and overall mental health in a positive direction. So, join us as we find out how to maintain our gut health and boost our mental wellbeing simultaneously.
Have you ever noticed that after eating a lot of junk food the day before, you wake up feeling bloated or uncomfortable the next day? It’s a common experience for many. Eating greasy or sugary foods tends to make our stomach feel heavy and sluggish.
A healthy gut is essential to feel good and the food we eat plays a big role in it. It is important to eat more whole foods like fruits, vegetables and whole grains. These foods are packed with the nutrients and fibre that help keep our digestive system running smoothly.
Another tip is to eat smaller meals throughout the day instead of large, heavy meals. Eating smaller portions helps our body digest food easily, thereby preventing the feeling of being bloated. Including healthy fats like those from olive oil, nuts and avocado, is also good for our gut—these fats help reduce inflammation, an important part of gut health.
Lately, people have become aware of probiotics and their benefits. We’ve seen celebrities promoting them either in ads or on social media, talking about how probiotics help with digestion and overall health. Probiotics are basically good bacteria that help keep our gut in balance. We can find them in foods like yoghurt, kimchi and other fermented foods. By including probiotics in our diet, we can boost the number of healthy bacteria in our gut that are known for improving digestion.
But it’s not just probiotics; prebiotics also play an important role in a healthy body system. Prebiotics are special types of fibre found in foods like garlic, onions, bananas and oats that have the power to improve our gut health and overall wellbeing.
American physician, orthopaedic surgeon and researcher Kevin R Stone says of drinking water, “It is like washing out your insides. The water will cleanse the system, fill you up, decrease your caloric load and improve the function of all your tissues.” The expert highlights the importance of staying hydrated for a healthy body.
The connection is easy to understand—if you’re dehydrated, your digestion also slows down, leading to issues like constipation and bloating. So, try and aim to drink water regularly, even if you’re not thirsty. If you cannot drink plain water, add slices of lemon to your water bottle for a twist. Herbal teas like peppermint or ginger tea can also help soothe your digestive system and provide hydration.
Staying hydrated is a simple way to support your gut and your mental health.
Many of us may have resigned to the fact that stress is now a part of our daily life. But it’s not just mental, stress can also wreak havoc on our digestive system. When we are stressed, our body produces the stress hormone cortisol which can lead to gut inflammation—this can make issues like bloating or indigestion worse. Chronic stress can also upset the balance of good bacteria in our gut, leading to digestive problems and thereby, affecting our mood.
Finding ways to manage stress is important for both our mental and gut health. Yoga, meditation, deep breathing or spending time in nature can help reduce our stress levels and also promote a healthier gut.
Regular physical activity is not only good for your body, it is also great for your gut health. Exercise helps stimulate the muscles in your intestines, improving digestion and preventing constipation. It also helps promote a healthy balance of gut bacteria. Studies have shown that people who exercise regularly tend to have more beneficial microbiome in their gut than those who don’t.
Further, regular exercise boosts mood and reduces stress, creating a positive cycle for your gut and mind.
By maintaining a balanced diet, staying hydrated, managing stress, getting regular exercise and incorporating probiotics and prebiotics into your routine, you can support your gut, digestive system and in extension, your mental wellbeing. So, simply listen to your gut and start taking care of it!
Poor gut health can trigger mood swings, anxiety and even depression.
Probiotics are beneficial bacteria that promote a healthy gut microbiome. They can positively impact mood, anxiety and stress levels.
Stress can disrupt digestion, leading to issues like bloating, acid reflux or IBS. Chronic stress also impacts the gut’s ability to absorb nutrients which in turn affects mental wellbeing.
Eating a balanced diet rich in fibre, fruits, vegetables, whole grains and lean proteins helps support a healthy gut. Probiotic-rich foods like yoghurt and fermented vegetables can improve gut health and boost wellbeing.
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