Your psychological comfort is related to what is going on in your stomach

Scientific attempts to understand the role of gut bacteria in anxiety, depression and schizophrenia

* Consultant in internal medicine

Dr. Hassan Mohamed Sandakji

It seems that there is new scientific support, in addition to the previous scientific evidence, for the old saying that the comfort and safety of the psychological state of a person is related to the safety and comfort of the work of his digestive system. One aspect of this is the comprehensive meta-analytic review study published in the September 15 issue of JAMA Psychiatry, entitled "Disorders of gut microbiota formation in mental disorders."

Bacteria and the brain

The study, conducted by researchers from Britain and Germany, came as an attempt to answer the question: Are mental disorders caused by changes in the gut microbiota?

It is known, according to the Center for Environmental Genetics and Environmental Health at the University of Washington, that more than 100 trillion microbes live in our bodies (that is, 10 times the number of living human cells that make up the human body). Most of them are bacteria that live in our intestines; To help digest our food, to regulate our immune system, to protect against other bacteria that cause disease, and to produce vitamins.

Most importantly, it has effects on the brain, behavior and psyche. With regard to the digestive system, psychological state and brain efficiency are related to the following four aspects:

- The diversity and abundance of friendly bacteria in the intestine.

- The quality of the nutritional components that one eats.

Diseases in parts of the digestive system, such as liver failure, intestinal sensitivity, stomach ulcers, Irritable Bowel Syndrome, and others.

Digestion disorders for any reason, and their effects on the availability of minerals, vitamins and other nutrients for the health of the nervous system.

Through this recent study, British and German researchers completed a comprehensive and analytical review of the results of 59 previous medical studies that dealt with the research side of the effects of disruption or deficiency of certain types of gut bacteria.

psychiatric disturbances

The researchers summarized their conclusions by saying, “Previous evidence has accumulated indicating the importance of gut microbiota disturbances in many psychiatric disorders. We found that disturbances in the gut microbiota (either a lack of anti-inflammatory bacteria or an increase in pro-inflammatory bacteria) were associated with depression, bipolar disorder, schizophrenia, and anxiety.”

"It is clear that clinicians need to raise awareness of the importance of gut health when considering the treatment of some mental disorders," said Victoria Nikolova, principal investigator from the Center for Affective Disorders at King's College London. She added, "While there is a wealth of evidence indicating that the imbalance in the composition of the gut microbiota is associated with a number of mental disorders, there have been no attempts to assess the specificity of this evidence, that is, in each type of mental disorder, what type of disorder is it associated with in bacteria. Intestine".

Current thinking in the field of mental health study includes strong scientific speculation that psychological problems may be related to the gut microbiome or other disorders of the viscera. This system of connections between the digestive system and the brain is referred to as the gut-brain axis. For example, some researchers speculate that microbial infections in the digestive tract, poor nutritional choices, or unnecessarily taking antibiotics can negatively affect colonies of healthy bacteria in the gut and the functioning of the digestive system. This disrupts the gut-brain axis, and interferes with the normal functioning of the brain and a calm mental state. As an example, there is a previous study titled “The gut microbiome and depression: How microbes affect the way we think,” was published in the August 2020 issue of the Cureus Journal of Medical Science, in which researchers from the California Institute of Behavioral Neuroscience and Psychology said, “Certain types of diets are associated with improved mental health. . One example is the Mediterranean diet, which encourages healthy eating, in contrast to the Western pattern.

And the gut microbiome, when healthy, may alter the harmful effects of a high-fat diet, and improve mood and behavior. Modifying the composition of the gut microbiome, through proper nutrition and probiotic foods, also helps reduce anxiety, depression and mood disorders.”

Mood-improving foods

In addition to the safety aspect of the state of gut bacteria, the aspect of the effect of the quality of the nutritional components is closely related to mental disorders. According to the American Heart Association (AHA), “It is easy to see the relationship between an unhealthy diet and an increase in abdominal size and waist circumference. However, it is difficult for some to perceive the link between food quality and brain health. But experts agree that healthy eating is essential to a healthy brain. And foods and diets that are good for heart health are also good for brain health.”

In another presentation titled "Foods Good for Mood", the American Heart Association stated that there are some specific foods that you should pay attention to to improve your mood. These include: fruits and vegetables, omega-3 fatty acids in fish, nuts, and chocolate. "As a special bonus, chocolate may have mood-enhancing properties and even reduce stress," she said. But remember, the key is to choose real dark chocolate, and in moderation.”

Dr. Lisa Mosconi, a neurologist at Weill Cornell Medical College in New York, comments: “Of all the organs in our body, the brain is the organ that is highest and most easily damaged by a poor diet. From his body structure to his ability to perform, every aspect of the brain needs proper nourishment.”

Dr. Kristin Yaffe, professor of psychiatry at the University of California, USA, explains that following a Mediterranean diet, which is rich in fruits, vegetables, fish and nuts, and limiting the intake of red meat, sodium, added sugars and sweets, may lead to improved cognitive ability. It is important to think about foods that are harmful to the brain, such as saturated fats of animal origin. “When we eat a fatty and sugary meal and suffer from symptoms such as lethargy, brain fog and drowsiness, these symptoms do not originate in the stomach but in the brain,” she says.

overlapping disorders

There is a confusing overlap between the symptoms of mental disorders and digestive disorders. In a scientific article published last April entitled “The gut-brain connection,” Harvard Medical School researchers say, “The brain and the digestive system are closely linked.

Pay attention to the connection between the gut and the brain. The relationship between the brain and the gut is no joke. Anxiety can be associated with stomach problems and vice versa. The brain has a direct effect on the stomach and intestines, and the digestive system is sensitive to emotional states. Anger, anxiety, sadness, elation, all of these emotions and more can trigger symptoms in the gut. This communication goes both ways. A troubled gut can send signals to the brain, just as a troubled brain can send signals to the gut. So; A person’s stomach or intestinal distress can be caused or caused by anxiety, stress or depression.”

8 foods in your daily nutrition to raise your mood and mental state

> Neurologists at Mayo Clinic report that there is new evidence that what you eat makes a difference in the risk of decline in the cognitive abilities of the mind, at any age. They report that the MIND Diet was developed to focus on foods that affect brain health, and thus mood and mental state. Including the following eight elements:

- Leafy vegetables: The researchers found that vegetables with fibrous leaves, such as cabbage, spinach and lettuce, have an effect in reducing the risk of dementia and cognitive decline. It is rich in nutrients associated with better brain health, such as: folic acid, vitamin E, carotenoids, and flavonoids. It has been found that eating one food portion per day slows down the aging of the brain.

Fruits: In a 20-year study of 16,000 older adults who ate berries and strawberries (which are rich in the antioxidant red flavonoids), they had the slowest rates of cognitive decline. As for eating bananas, it has a positive effect in raising the mood, through: its richness in vitamins of the B group (which helps to manufacture good neurotransmitters for the psychological state such as dopamine and serotonin), and its richness in prebiotic fibers from complex carbohydrates (specialized vegetable fibers that stimulate the growth of bacteria in the intestines). ). It should be noted that prebiotic fiber is different from probiotics, which are foods that contain live, healthy bacteria such as yogurt (as we will see below).

Nuts: In addition to their richness in fiber and omega fats (good for the brain), and their richness in zinc and selenium (a deficiency of any of which increases the risk of depression), nuts provide the body with tryptophan, an amino acid responsible for the production of mood-enhancing serotonin. It's also packed with fat-soluble vitamin E, known for its brain-protective properties. Eat 30 grams of nuts a day (roasted and salt-free), at least five times a week.

Olive oil: Mayo Clinic researchers put it among the key components of the MIND Diet, and say, “Another healthy ingredient is olive oil. Researchers recommend using it as an essential cooking oil in your meals. Look for extra virgin olive oil, and choose a darker bottle, as light causes olive oil to spoil quickly.”

Fatty fish: a bountiful source of mood- and brain-healthy omega-3 fatty acids; Because it contributes to the growth of brain cells, increasing the fluidity of their membranes, and the ease of transmission of nerve signals to and from them. Some studies have shown that eating omega-3 fats from fish reduces depression, improves feelings of joy and activity, and lowers blood levels of beta-amyloid (a protein that builds up in the brains of people with Alzheimer's disease). Eating fish twice a week gives the body what it needs of this healthy fat. Especially fatty and low-mercury types, such as salmon, cod, and canned light tuna.

Dark Chocolate: Natural cocoa powder (other than chunks of chocolate saturated with fat and sugar), is rich in many mood-elevating compounds and acts as a fuel to boost the functioning of the brain. It also contributes to the release of a series of compounds that give a feeling of satisfaction, such as: caffeine, theobromine, and N-acylethanolamine. It is high in flavonoids, which have been shown to increase blood flow to the brain, reduce inflammation, and promote brain health. Some studies have also noted that the flavor and aroma of chocolate enhances a sense of well-being in mood. In this, it is similar to the effect of cinnamon on the mood of the brain. Dark chocolate is the healthier choice (70 percent natural cocoa).

Tea and coffee: The caffeine in your morning cup of coffee or tea may do more than just increase mental focus in the short term. According to several researches, caffeine and many other healthy chemical compounds in coffee and tea may help consolidate memory and improve mood and psychological state. It also increases the release of mood-boosting neurotransmitters, such as dopamine and norepinephrine.

Yogurt: The fermentation process of healthy bacteria in milk allows milk sugars to be digested and mild acids to form. Through this process, probiotics (healthy bacteria) are grown in the intestine. One of the benefits of these bacteria is the production of serotonin compounds, an important neurotransmitter in the brain that influences many aspects of human behavior, such as mood, stress response, appetite and sex drive. Up to 90 percent of the body's serotonin is produced by the healthy population of bacteria in the gut. In addition, eating yogurt contributes to facilitating sleep.