When we think about mental health, it’s easy to see it as something that’s separate from our physical health. But in reality, our biology plays a huge role in how we feel overall. Understanding the connection between the body and mind can be a powerful tool when it comes to looking after our mental health and wellbeing.
One of the main ways our physical and mental health are connected is through something called the “gut-brain axis”. Basically, the gut and brain are constantly communicating with each other, both physically and chemically. Physically, they’re connected by the vagus nerve, which acts as a direct link between the brain and the enteric nervous system (ENS) in the gut — sometimes called the body’s “second brain”. Chemically, they communicate through neurotransmitters, which are chemical messengers that help regulate different processes in the body.
Our gut microbiome, the trillions of microbes living in our large intestine, also plays a big part. These microbes break down dietary fibre and produce vitamins and neurotransmitters that help regulate things like our immune system and mood. In fact, around 90–95% of serotonin, often referred to as the “happiness hormone”, is produced in the gut. So, it’s easy to see why looking after your gut health could have such an important impact on your overall mental wellbeing!
When the balance of bacteria in our gut is disrupted (a state known as dysbiosis) it can affect how the central nervous system functions. Research is increasingly finding a link between dysbiosis and mood disorders such as depression and anxiety. That doesn’t mean that dysbiosis causes all depression or anxiety, but it does suggest that having plenty of beneficial gut bacteria may help our bodies manage stress more effectively. They can help reduce cortisol levels and support the production of neurotransmitters that help counter some of the effects of stress.
So, what can we do to support our gut health? One of the best places to start is with a varied, fibre-rich diet that includes plenty of different plant foods. Try to eat a wide range of fruits, vegetables, nuts and seeds, and include plenty of prebiotic fibre from foods like garlic, onions, oats and barley. Fermented foods are another great option; try adding kefir, sauerkraut, kimchi or kombucha to your daily routine.
If you struggle to get enough through food alone, probiotic and prebiotic supplements are also available from pharmacies and health stores. And it’s not just about what we eat; staying hydrated, exercising regularly and getting good-quality sleep are all important for supporting a healthy, balanced and diverse gut microbiome.
Ultimately, the gut-brain axis is a powerful reminder that looking after our gut can be an important part of looking after our mind, too.
