Tag: microbiome

Mood Disorders and the Gut

HI, Scott here. While I am on holidays from UNI I have decided to write a post for our blog.

Since my studies are focused on treating anxiety, depression and PTSD what better subject to start with.

None of these conditions are simple or simple to treat. First is to identify which mood disorder followed by identifying the cause.

There are many reasons people suffer from a mood disorder. It may have been triggered by a traumatic experience or a result of poor dietary practices. Trauma does not need to be a specific event. It could be a result of a series of things that have built up to have a cumulative effect. Just as diet doesn’t need to be recent, it could be that a persons diet as a child was lacking which has had long lasting effect the body.

So, what to do about it,

My belief is that a multi-pronged approach is needed. This will mean lifestyle and diet changes with the addition of some specific, medicinal herbs and counselling.

For some it may also mean accepting that things will not be the same as they were before. When we say “I just wish that I could be the way I was when” this may not be possible simply because life changes us every day we live it. Equally, this does not mean that we need to go through life suffering or causing pain to those who love us.

The body is an amazing thing that conventional medicine thinks of as a machine but in my view is so much more than that.

The way the bodies systems work with each other, is like a giant 3D jigsaw that is in constant motion. Its just incredible to think that it is continually changing shape, growing and shedding all the time. This also means that by giving the body what it needs actually helps the body and mind to heal itself.

How does this work?

Primarily, the work is done in the gut or microbiome. This process is truly fascinating and has become my passion.

There are many scientific papers that discuss the importance of the microbiome and its effect on our mood and personality. A 2016 article in “The Canadian Journal of Psychiatry” looks at the influence of the microbiota on the development of PTSD with some interesting results. By looking at how gut bacteria produce neurotransmitters like Serotonin, Dopamine and GABA.

Put simply, what we eat directly affects the structure and function of the brain and, ultimately, our mood. Few people are aware of the connection between nutrition and depression. It is easier to understand the connection between nutritional deficiencies and physical illness.

Depression is more typically thought of as strictly biochemical or emotionally based. However, science has discovered that nutrition can play a key role in the onset as well as severity and duration of depression. There are actually more neurotransmitters produced in the gut than in the brain.

Like an expensive car, the brain functions best when it gets only premium fuel. Eating high-quality foods that contain lots of vitamins, minerals, and antioxidants nourishes the brain.

Diets high in refined sugars, for example, are harmful to the brain. Multiple studies have found a correlation between a diet high in refined sugars and impaired brain function and a worsening of symptoms of mood disorders.

What does all this mean for people suffering with a mood disorder?

It means when reaching for that soft drink, cheeseburger or deep fried snack. Take a moment to think about your mental health and the effect that your diet may have on it.

Identifying a diet that has a positive effect on mental health is a whole other subject, however, a whole food diet is going to be most beneficial. This means that if you can’t identify what you are eating, chances are it’s not doing you, or your mental health any favours.

Till the next post,

Live clean n Prosper

(Sources –
The Canadian Journal of Psychiatry & Neuroscience –
Harvard Medical School – 
US National Library of Medicine, National Institute of Health )

The Gut – Brain Connection

Today’s post is about the Gut – Brain connection.

Last week I read an article about studies in the UK and Australia, which found that eating fruit and vegetables makes people happy.

The U.K. study of 45,000 people concluded that eating fruit and vegetables several times a week, generated an increase in life satisfaction.

The Australian study consisted of more than 7000 people. It found a link between a diagnosis of depression and the minimal consumption of fruit and vegetables.

The reason behind these results is the gut microbiome.

I have previously written about different aspects of our gut microbiome in relation to our health. (Red wine and Gut health, Gut health and Strawberries, Smoothies)

Today I will write about the gut connection with the brain and how that can impact on our health. Scott is currently studying this particular subject at the moment, so I have lots of research material at my disposal.

About the microbiome

The human gut microbiome contains resident microorganisms including bacteria, viruses, fungi and protozoa. These have an important role in nutrient and mineral absorption. In synthesis of enzymes, vitamins and amino acids, and production of short-chain fatty acids. They assist with energy extraction from diet, with metabolism and help control local inflammation.

Several studies have shown that the intestinal microbiome are integral in modulating the risk of several chronic diseases.

At the same time, it is now understood that diet plays a significant role in shaping the microbiome. Experimental studies showing an acute change in diet can induce temporary changes within 24 hrs.

These recorded benefits have led to further study in the ability to modify the gut microbiota through diet.

The brain connection

Our brain, being the major part of our body’s central nervous system is always in communication with the gastrointestinal tract, or gut. There is mounting data that gut microbiota is the source of a number of substances which affect regions of the brain.

These regions are involved in the control of emotions, cognition and physical activity.

On the flip side, studies also suggest that overwhelming systemic stress and inflammation can also produce acute changes in the microbiome.

All of this research is telling us that the brain and the gut have a very interdependent relationship.

and then diet…

Studies as early as 1977 showed that diet could effect the composition of the gut microbiome. Since then, hundreds of different studies and experiments have been conducted in this field.

Several diets, including Western, gluten-free, omnivore, vegetarian, vegan and Mediterranean, have been studied for their ability to modulate the gut microbiota.

Across the spectrum of studies, the Mediterranean diet is highly regarded as a healthy balanced diet. Most notable is the high intake of fibre and low glycemic carbohydrates. There is also a relatively greater vegetable intake than animal protein. These are important factors in keeping the gut microbiota balanced, which is critical for a healthy immune system.

The close relationship between diet, the gut microbiome and health, shows how we may improve our overall health by modulating our diet.

Already the gut microbiome has been found to influence the response to cancer immunotherapy. Alterations of gut microbiota have also been associated with treating mood and depressive disorders.

So the takeaway from this research is – eat fruit and vegetables regularly to maintain good gut health and good mental health.

Till the next post,

Live clean n prosper

Gut Health and Strawberries

Today’s post is about Gut Health and Strawberries.

Lately there has been a lot of focus on Strawberries. All scandals aside, these sweet berries are very good for us. In particular, Strawberries are very good for supporting our gut health.

Very early on in my blog, I wrote about how a healthy gut and its ‘microbiome’ is linked to our overall health.

 So, what is the Gut Microbiome?

Our ‘gut microbiome’ is made up of the trillions of microorganisms and their genetic material that live in our intestinal tract. These microorganisms live in the digestive system and play a key role in digesting food we eat; they also help with absorbing and synthesising nutrients.

The gut microorganisms are involved in many other important processes that extend beyond the gut. These organisms contribute to metabolism, body weight, immune regulation, as well as brain functions and mood.

Our gut began to populate with bacteria very early in life. As we grow, there continue to be many things that can shape the bacteria that live in our gut. We all live our day-to-day lives in different environments with different combinations of habits and surroundings. Because of this, our microbiome is like a bacterial fingerprint, uniquely individual.

Some things are difficult to change, like genetics, stressful events or illness. There are other factors we can modify or control, such as our lifestyle behaviours – particularly diet.

 What is a ‘Healthy Gut’?

Generally speaking, a healthy gut has a barrier that is effective at keeping the contents of the gut, such as its micro biota, undigested food particles and toxins, from escaping into the bloodstream. Apart from performing all of its usual digestive and regulatory functions, a healthy gut has several other important jobs, including helping to fight off infection.

 What about the Strawberries?

Recent research has found that Strawberries contain ‘anti-inflammatory’ compounds that reduce gut inflammation and increase healthy gut bacteria.

Strawberries are also rich in Potassium, which helps reduce high blood pressure.

The presence of ellagic acids and flavonoids in strawberries protect hearts from bad cholesterol.

Strawberries also contain Fisetin which contain antioxidant and anti-inflammatory properties. Studies have shown that Fisetin could help to protect brain cells against the effects of ageing. The Journal Annals of Neurology published that eating strawberries more than twice a week has been shown to delay cognitive ageing by up to 2.5 years.

 

We have always enjoyed eating Strawberries and it has been great to learn how good they are for us. Not that we needed a reason to eat more of them.

Till the next post,

Live clean n Prosper