A Healthy Gut, A Healthier Mind: My Story

A Journey Of How I Improved My Mental Health By Healing My Gut

By: Anagha Kolanu

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Introduction: My Personal Struggle With Mental Health

Let's be honest, so many students struggle with their mental health in college. As someone who has fought mental illness and came out stronger, I can't believe I ever thought that the cure to all my depressive symptoms lied in a tiny white pill. Society pushes the notion that popping a pill everyday is the cure to all our problems. How ironic that personal development is being shoved down our throats on social media everyday yet so many patients are told that simply increasing the dosage on their medication would promise them better mental health. It's almost silly that healthcare providers make you believe that picking up your monthly refill of antidepressants at the pharmacy is somehow comparable to winning the lottery. Although I do believe that medication is a huge help to many patients, I believe that it serves a true therapeautic purpose when it is combined with a holistic change in a patient's lifestyle.

           A couple months ago, my mental health was not where I wanted it to be. I felt tired all the time and watched myself slowly lose interest in the hobbies I once used to enjoy. I was starting to become someone I didn’t really recognize - almost like a shadow of my former self. Terrified of losing whatever I had left of myself to my mental health, I did everything I could’ve possibly done to improve it. I went to the gym everyday, tried to get 8 hours of sleep, and even meditated. Despite my improved physical well-being, I sensed there was still room for mental growth and enhancement. In the back of my mind, a persistent belief lingered that there must be a solution to alleviate the majority of my symptoms. Having tried everything I possibly could, I decided to simplify my approach: I would focus on eating cleaner. If this adjustment didn't give me the results I wanted, I could reassess and try a different approach next month. Funny enough, I stumbled upon an article that night talking about how having bad gut health could exacerbate symptoms of anxiety and depression. With no real expectations, I decided to heal my gut health and eat cleaner for a month to see what would happen. Let me tell you, to say I was shocked was an immense understatement. 

          After dedicating a month to improving my gut health, I noticed positive changes reflecting in my mental well-being. Those random midday crashes that would creep up on me at 2-3 pm? Gone. No more breaking the bank for packs of celsius or caffeine just to make it through the day. That weird zombie feeling where I didn’t have enough energy throughout the day? Also gone. I felt so much more energized and was able to streamline my energy into things I once used to enjoy. I was watching myself crack out of the shell I was trapped in for long. The nutritious food I nourished my body with seemed to function like windshield wipers, clearing away the brain fog I've experienced for weeks. Consequently, I found myself navigating the path to my best self with newfound clarity for the first time. Even people around me told me that I seemed happier and had more energy than before. It’s crazy because never once did I think that my gut played such a pivotal role in my mental health. Drawing from my own experiences and wishing I had known this earlier, allow me to share insights on how to improve your mental health by healing your gut.

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How To Fix Your Gut Health

Drink a glass of warm water with honey first thing in the morning

      → Drinking a glass of warm water with honey in the morning is believed to provide a gentle energy boost, thanks to the natural sugars in honey, and may help kickstart metabolism. Additionally, this combination is thought to support digestion and hydration, promoting overall well-being at the start of the day.

Eat plenty of vegetables

       → Leafy greens are going to be your best friend on the journey to healing your gut health. Vegetables are abundant in fibers that remain indigestible for humans but serve as nourishment for the beneficial bacteria in the gut. Studies indicate that individuals adhering to a diet high in fruits and vegetables are less prone to the proliferation of bacteria associated with disease. Try to add in a couple chopped veggies in every meal or opt for a leafy green smoothie!

Cut out processed foods and sugar

        → Quickly digesting sugars, or monosaccharides, are processed so rapidly that your microorganisms barely have a chance to benefit from them. Consuming excessive simple sugars on a regular basis poses the risk of depriving your microbiome, potentially leading to inflammation as hungry microbes resort to feasting on your intestinal lining. Opt for a diet rich in complex sugars to support a thriving and healthy microbiome. A list of sweet foods that will contribute to the well-being of both you and your gut include honey, dark chocolate, mangos, and berries.

Take apple cider vinegar pills

        → Apple cider vinegar is believed to benefit the gut due to its potential to support the growth of beneficial bacteria and promote a more acidic environment, which may aid in digestion. Additionally, it contains compounds like acetic acid that could contribute to overall gut health by supporting microbial balance. I opt for the pill version of apple cider vinegar because the taste of it in its liquid form is just nasty in my opinion. I take it right after I wake up in the morning or 30 minutes before eating a meal to ensure a smooth digestion of my meal.

Buy more dietary sources of prebiotics

        → Prebiotics are non-digestible fibers found in certain foods that serve as a fuel source for beneficial bacteria in the gut. These compounds promote the growth and activity of these microbes, contributing to a healthier and balanced gut microbiome. Some examples of prebiotics are onions, bananas, oats, apples, flaxseeds, asparagus, artichokes, beans, lentils, and chickpeas.

Eat more fermented foods

       → Fermented foods are an amazing source of probiotics. These include yogurt, kombucha, and kefir. Probiotics are beneficial microorganisms that, when consumed, can positively influence the composition and activity of the gut microbiota, promoting a balanced and healthy digestive system. By fostering the growth of friendly bacteria, probiotics contribute to improved gut function, nutrient absorption, and overall gastrointestinal well-being.

Get at least 30 minutes of physical activity each day

      → Individuals engaged in regular physical activity tend to have healthier and more diverse microbiomes. If I was feeling tired and didn't really feel like lifting weights, I opted for the 12-3-30 on the treadmill instead.

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The Scientific Explanation of the Link Between the Gut and The Brain

What many may not be aware of is that our gut functions as a secondary brain, influencing and communicating with our primary brain. The gut produces neurotransmitters, which are chemical messengers transmitted and received by a specific type of brain cell called neurons. These neurotransmitters play a crucial role in regulating various functions, including movement, motivation, and emotions. Research is now indicating a link between the communication channel, known as the gut-brain axis, and the specific bacteria residing in the gut, connecting them to mental health conditions such as anxiety and depression.

"People often perceive depression and anxiety as stemming from a chemical imbalance in the brain. However, these chemicals are actually produced in the gut, not the brain," explains Andrea Nazarenko, PhD. Surprisingly, over 30 different neurotransmitters and almost 90% of the body's serotonin, the happiness hormone, originate from the gut.

When you've ever trusted your instincts for decision-making or felt those nervous "butterflies in your stomach," you're actually tuned into an unexpected source: your second brain. Nestled within the walls of the digestive system, this "gut brain" is reshaping our understanding of the intricate links between digestion and mood. Scientifically known as the enteric nervous system (ENS), it's far from small, consisting of two delicate layers with over 100 million nerve cells that span your gastrointestinal tract from the esophagus to the rectum.

Primarily overseeing digestion, the enteric nervous system (ENS) manages various functions, from the coordination of swallowing and the release of digestive enzymes to regulating blood flow for optimal nutrient absorption and the elimination process. Notably, the ENS might be a catalyst for significant emotional changes observed in individuals dealing with irritable bowel syndrome (IBS) and functional bowel issues like constipation, diarrhea, and bloating. Emerging research suggests that disturbances in the gastrointestinal system could transmit signals to the central nervous system (CNS), potentially instigating shifts in mood.

"These recent discoveries might shed light on why individuals with IBS and functional bowel issues often experience depression and anxiety at a higher rate," suggests Jay Pasricha, M.D., director of the Johns Hopkins Center for Neurogastroenterology, "This holds significance as functional bowel problems affect up to 30 to 40 percent of the population at various times."

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Symptoms of Bad Gut Health

• GI problems like IBS, constipation, diarrhea, heartburn, or bloating

• Troubles with sleep

• Irritated skin or allergic reactions

• Cravings for sugar

• Unexpected fatigue or a feeling of lethargy

• Unexplained alterations in mood, like experiencing depression or anxiety

• Unexpected changes in body weight, either gaining or losing

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Lifestyle Habits That Ruin Your Gut Health

• Limited variety in food choices

• Insufficient intake of prebiotics in the diet

• Lack of physical activity

• Excessive alcohol consumption

• Smoking cigarettes

• Excessive antibiotic use

• Lack of sleep

• High stress levels

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Conclusion

It's not like fixing my gut health was the magic formula to eradicate any chances of my mental health declining in the future. I still have some bad days here and there and it's completely normal to have a couple days where you allow yourself to just chill in your room and relax. Hustle culture has become the new standard where we fall prey to the mindset that we have to be productive all the time even though that mindset is highly unrealistic and toxic as well. I believe that productivity is subjective, and thinking this way allowed me to be easier on myself on some of my hardest days. For example, simply getting up and brushing your teeth is considered productive to me. Making a meal and taking care of yourself is productive. Mustering up the energy to pick up that smelly sock that's been sitting in the corner of your room for the past couple days is also productive. I think it has become so normalized to compare ourselves to people who appear "perfect" when in reality everyone has their own struggles. While the focus of this article is on gut health, my foremost pieces of advice for mental well-being revolve around genuine self-kindness and the willingness to embrace support from your close network of family and friends.

To anyone who is currently struggling with their mental health, The 988 Suicide and Crisis Lifeline offers assistance through calling or texting at 9-8-8, online chat at 988lifeline.org, and support for individuals who are deaf or hard of hearing by using their preferred relay service or dialing 711 followed by 988. Additionally, the Crisis Text Line offers around-the-clock, free crisis support and trains volunteers to assist individuals in crisis. You can receive free crisis support in the U.S. by texting TX to 741741 or visiting crisistextline.org.

Thank you for reading !!!!

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Works Cited:

Allan, S. (2023, June 7). 10 ways to strengthen your microbiome. Canadian Digestive Health Foundation. https://cdhf.ca/en/10-ways-to-strengthen-your-microbiome/

Intern, E. E. E. (2023, July 7). How might our gut health affect our mental health?. Extension. https://extension.unh.edu/blog/2023/07/how-might-our-gut-health-affect-our-mental-health

Sarah. (2021, October 11). 8 lifestyle habits destroying your gut health. Gut Performance. https://gutperformance.com.au/8-lifestyle-habits-destroying-your-gut-health/

Schedule your appointment online. Family Physician Shares Signs of Poor Gut Health | Piedmont Healthcare. (n.d.). https://www.piedmont.org/living-real-change/signs-of-poor-gut-health

The brain-gut connection. Johns Hopkins Medicine. (2021, November 1). https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection

The surprising link between your microbiome and mental health. Optum. (n.d.). https://www.optum.com/health-articles/article/healthy-mind/surprising-link-between-your-microbiome-and-mental-health/