The Connection Between Digestive Health And Mental Well-being
As research continues in the mental health field, scientists have looked at the mind-body connection in further detail.
As research continues in the mental health field, scientists have looked at the mind-body connection in further detail to understand how mental and physical health can be connected. As a result, studies have found a connection between digestive system issues and mental health. If you're living with gastrointestinal (GI) challenges and suspect it might relate to feelings of anxiety and depression, it may be valuable to learn how they're linked, what the research says, and ways to cope.
Common symptoms of digestive issues include bloating, diarrhea, constipation, stomach pain, acid reflux, and others. There are a variety of psychological factors and environmental factors that may trigger symptoms, such as high stress, depression, and anxiety. Digestive symptoms, compared with symptoms of mental health problems or mood disorders, are easier to identify. This is why understanding how the two may be linked is important.
The relationship between digestive issues and mental health
In addition, a large body of research proves the gut-brain connection, with the following findings:
People who have experienced trauma are significantly more likely to live with irritable bowel syndrome (IBS) and other functional bowel problems or digestive issues.
Those who live with IBS are more likely to face depression and anxiety.
Inflammatory bowel disease (also called IBD—it results from a weakened immune system, according to the CDC) is also connected to a higher risk of anxiety, depression, and other mental health concerns or psychiatric disorders.
Anxiety and depression are both linked to a higher likelihood of GERD.
Heightened stress is known to raise the rate of cardiovascular disease, however, it also raises the risk of digestive issues and disorders, including IBS, IBD, stomach problems, and peptic ulcers. It may also hurt nutrient absorption.
Research shows the link between gastrointestinal tract issues and unfavorable mental health outcomes and how supporting an individual's mental health can help those who experience digestive issues and disorders. For example, psychotherapy can be a valuable addition to treating GI disorders, both in youth and adults. This gut-brain connection may be so close because the big brain that all humans have needs a large amount of energy and blood flow to function.
How to reduce digestive issues and stress
Digestive issues do not need to rely on only conventional medical treatment or medication, by improving mental health you can improve the health of your gastrointestinal system as well. Below are a few psychological interventions to improve your brain function and gut health simultaneously.
Take note of any potential patterns in your symptoms
Consider keeping a symptom log if you are experiencing mental and physical symptoms. Note when you experience symptoms and the circumstances around them. In time, you may notice a pattern between your physical and mental health symptoms. For example, perhaps you get acid reflux more often on days when you're stressed.
Tracking can be helpful if you feel that the digestive symptoms you're experiencing could be connected to mental health or life stress. However, even if your mental and physical health are not connected, tracking symptoms can offer you a record to show to your GI doctor if you go in for physical treatment.
Prioritize the reduction of stress
At times, stimuli that alleviate emotional stress also alleviate physical stress. For example, tea consumption can promote relaxation, and some teas may also help with digestion-related physical symptoms and fight inflammation. Other ways to de-stress may include but aren't limited to meditation, spending time with loved ones, laughing, reading, spending time in nature, making art, listening to music, physical activity, or journaling.
Create a self-care toolkit for bad days
A daily routine can be beneficial for the maintenance and prevention of symptoms. Still, mental and physical health concerns often have ups and downs, even when a concern has improved or is under control.
For example, if you live with an anxiety disorder, you may notice that your anxiety symptoms are heightened on a particular day due to external factors or another issue. The same can be true for GI tract distress. Nausea, constipation, diarrhea, and acid reflux may be worse on some days than others, which can happen for various reasons. For example, if you live with GERD, you may find it worsened by a particular food or beverage, stress, and other factors.
On high-symptom days, exercise self-kindness and compassion. While it might depend on your personality, what your doctor recommends, and what symptom(s) or condition(s) you face, specific practices or activities can be helpful when symptoms are worse than usual. Having a toolkit of self-care strategies available for when you are not feeling well can help you care for yourself.
Pleasant distractions, a warm cup of tea, baths, breathing exercises, and relaxing activities like art or a phone call with a friend who can offer comfort may all be ways to implement self-care when your physical or mental health symptoms are heightened.
Build a supportive routine
Mental health concerns like life stress, depression, and anxiety can benefit from a supportive self-care routine alongside treatments like therapy. A therapist, primary care physician, or psychiatrist can often help you find practices to add to your self-care routine. In the case of mental health, this may include tips for sleep hygiene, physical activity, medication, and tools focused on stress management.
A supportive routine may also be a crucial component in care for gastrointestinal concerns. When you work with your gastroenterologist or another medical provider, they may suggest daily habits that support you in coping with or managing your specific digestive issues. Depending on your health status and the concern you want to address, you might try sleeping in a more elevated position if you experience GERD or taking probiotics, engaging in movement via stretching, and practicing cardiovascular activity. Studies have found that yoga can also reduce stress and anxiety symptoms.
Find someone to confide in
If you have a condition that causes digestive issues, such as Chron's, Ulcerative Colitis, IBS, or GERD, you may be able to find a support group dedicated to the condition. The same applies to mental health conditions such as anxiety disorders and depression. You may also find general support groups or support groups dedicated to more specific topics like grief.
Another way to build your support system is to see a therapist. Therapy gives you a space to talk about mental health difficulties, which can be helpful when physical health impacts your emotional health or when other stressors are present in life.
Many forms of psychotherapy effectively treat anxiety disorders, depression, bipolar disorder, post-traumatic stress disorder, and other mental health conditions. Additionally, various forms of psychotherapy can support the management of gastrointestinal disorders and may be a helpful addition to other treatments.
Counseling options
If you're experiencing discomfort from gastrointestinal difficulties or digestive conditions, seeing your doctor is vital so they can rule out diseases, illnesses, or other serious problems that may potentially be causing your symptoms. However, if the discomfort is linked to your mental state, you may also benefit from seeing a therapist in addition to your medical appointments.
With the rise of online therapy, many clients find that virtual counseling is more available than before and allow them to receive the support they need to cope with concerns like anxiety, depression, and stress. In addition, research has found that certain types of online therapy, like internet-based cognitive-behavioral therapy (CBT), are especially effective in treating long-term and chronic stress, which can be a common cause of digestive concerns.
If you want to try remote therapy, platforms like BetterHelp offer a match-based system to connect clients with a licensed professional to meet their needs and preferences. In addition, online therapy allows you to work with a licensed therapist from the safety of your home or anywhere else with a reliable internet connection. Once you start, you can choose between phone, video, or live chat sessions.
Takeaway
Can digestive problems cause mental health problems?
Causes of mental health issues are often complex and feature a combination of factors. While digestive problems may not directly cause mental health problems, current research indicates they may be a contributor.
Does digestive health affect mental health?
Multiple studies show a strong relationship between digestive system health and mental health through the gut-brain axis (GBA) mechanism. In the GBA, portions of the brain responsible for emotion and cognition communicate with the gut bi-directionally via the central nervous and enteric nervous systems.
This relationship can affect mental health in a couple of different ways. For example, the gut microbiome (a collection of bacteria and other microorganisms that live in the digestive tract) is responsible for the production of several neurotransmitters, including 90% of the body’s serotonin, which plays asignificant role in mood regulation. When serotonin production is decreased within the gut by conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), it can interfere with mental health.
An imbalance in the gut microbiome can also lead to inflammation, which has been linked to conditions like anxiety, depression, and other mood disorders. Additionally, digestive issues and gastrointestinal conditions can cause significant pain and discomfort, impacting an individual’s overall mood and well-being.
Can stomach problems be psychological?
Gastrointestinal discomfort, such as nausea, diarrhea, and abdominal pain, is a common symptom of mental health conditions like depression and anxiety. This experience is sometimes referred to as a “nervous stomach,” which can mimic GI disorders such as irritable bowel syndrome (IBS).
How do I fix my gut-brain connection?
With advancements in our understanding of the relationship between the gut and the brain, scientists have uncovered several factors that may improve the gut-brain connection and support overall mental and digestive health:
Diet
Research suggests eating a nutritious diet consisting of fruits, vegetables, whole grains, lean proteins, healthy fats, and probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi can promote a healthy balance of gut bacteria. Conversely, processed foods and foods high in fat and sugar have been found to disrupt the balance of gut bacteria, and, hence, negatively impact the gut-brain axis.
Stress
Chronic stress can negatively impact the gut-brain axis. Cognitive behavioral therapy (CBT) and activities like meditation, yoga, and deep breathing exercises can help individuals naturally manage stress.
Exercise
Regular physical activity can help improve the gut-brain relationship and reduce gut inflammation.
Sleep
Although research is ongoing, older studies indicate a connection between sleep and gut health in some individuals. Insufficient sleep can trigger imbalances in the gut that interfere with its functioning, which may impact mental health through the gut-brain axis.
GI and mental health symptoms often present differently between people; therefore, individuals experiencing such symptoms should always consult with a healthcare specialist for diagnosis and treatment.
Can an unhealthy gut affect your brain?
An unhealthy gut can affect your brain in several ways because the two are closely linked through the gut-brain axis. This mechanism allows the gut and the brain to send signals to each other through various pathways, including the immune, hormonal, and nervous systems. The gut is responsible for producing hormones and neurotransmitters that can influence mood and behavior. If the gut is unhealthy, it can disrupt the production of these elements and increase one’s risk of mental health issues.
What are the symptoms of gut-brain dysfunction?
Gut-brain dysfunction, sometimes referred to as dysbiosis or “leaky gut,” creates an imbalance in the gut biome that may result in a variety of symptoms that affect both the gut and mental health:
- Digestive issues such as bloating, gas, constipation, abdominal pain, indigestion, and diarrhea are common symptoms of gut-brain dysfunction.
- Imbalances in the gut biome may exacerbate mood disorders like anxiety and depression. These types of imbalances can also cause mood swings and emotional dysregulation.
- Imbalances in the gut microbiome have been associated with chronic fatigue and low energy levels.
- Gut issues may lead to cognitive symptoms like difficulty focusing, memory problems, and confusion (sometimes referred to as “brain fog.”)
How do you reset your gut?
“Resetting” your gut may take a little time and lifestyle changes, beginning with diet. Experts recommend eating:
- A diverse array of fruits and vegetables
- Foods that are high in fiber, like whole grains, oats, beans, and legumes
- Probiotic foods like yogurt, kimchi, kefir, and sauerkraut
- Anti-inflammatory foods high in fatty acids like walnuts, flax seeds, and fatty fishes
It’s also relevant to note that processed foods, food additives, sugar, and saturated fats can negatively impact your gut health. Cutting back on or eliminating such foods can help reset your gut and keep it healthy. In addition to diet, be sure to get plenty of quality sleep and regular exercise and manage your stress levels through activities you enjoy or techniques like meditation and breathing exercises.
Can healing your gut help with anxiety?
Research presents strong evidence that healing your gut and maintaining gut health can help with anxiety. For example, one 2020 meta-analysis published in Biomedical Psychiatry found that microbial transplants from healthy donors to individuals with anxiety and depression improved their symptoms for an average of 3-6 months.
Is poor gut health linked to depression?
Research also suggests that poor gut health is “associated with the onset and progression of depression via regulating the gut-brain axis.”
Is it my gut or anxiety?
Gut disturbances are a common symptom of anxiety, and anxiety can result from problems in the gut—making it tricky to distinguish between the two at times. Add what you think might be a “gut feeling” into the equation, and it becomes even more complicated because both anxiety and intuition can present symptoms that feel like digestive problems. So how does one tell if they have anxiety, a GI issue, or are simply experiencing a gut feeling? Here are a few signs that may help you tell the difference:
Anxiety
Anxiety is often characterized by feelings of persistent fear, worry, and unease. Gastrointestinal symptoms might include stomach pain, nausea, diarrhea, and indigestion. You may also experience shortness of breath, trembling, heart palpitations, and sweating. Physical symptoms of anxiety may come and go, but intrusive thoughts, trouble sleeping, and feelings of fear with no direct cause are direct signs of anxiety.
Stomach problems
Gastrointestinal discomfort such as indigestion, gas, bloating, diarrhea, and abdominal pain are common physical symptoms of issues with the gut or an underlying medical condition. While they can be stress-related, when such symptoms are persistent and localized to the gut, it’s a good sign the issue is gut-related.
Gut feeling
Gut feelings, or hunches, are instinctual reactions to a particular situation, person, or place. They might include feeling a strong pull or an adverse feeling towards something you can’t explain. You may feel “butterflies'' in your stomach or feel your stomach drop with a rush of adrenaline, but these physical symptoms typically subside along with the feelings.
Everyone’s experience with anxiety, GI distress, and gut feelings is different. Some people don’t have gut feelings at all, while others have a heightened awareness of situations and use their intuition regularly. Anxiety often manifests differently between individuals as well. If you’re experiencing chronic stress, trouble sleeping, constant feelings of fear and panic, or GI problems that don’t seem to subside for long (or at all), consult your doctor for help in uncovering the underlying sources of your symptoms.
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