Preliminary evidence shows that imbalances in gut microbiota can exert a powerful influence on the brain via the gut-brain axis in ways that affect anxiety. What's more, disturbances in neurotransmitters — brain chemicals that send signals throughout the body — may play a role in psychological conditions like anxiety.
Adding probiotics to a person's diet may help regulate their gut microbiota, which may also help improve stress and anxiety symptoms. Following a healthy diet can further support a healthy gut microbiota composition and reduce the risk of depression.
Studies on the effectiveness of probiotics for anxiety show a moderate reduction in symptoms of anxiety. Probiotics support the gut-brain connection, decreasing brain inflammation and supporting the creation of neurotransmitters.
Mental health conditions linked to the gut microbiome
An imbalance of bacteria in the microbiome can have serious consequences when it comes to GI health and mental health. In fact, researchers have discovered that people with certain digestive disorders have a higher risk of depression and anxiety.
When you are anxious, some of the hormones and chemicals released by your body enter your digestive tract, where they interfere with digestion. They have a negative effect on your gut flora (microorganisms that live in the digestive tract and aid digestion) and decrease antibody production.
Techniques include progressive muscle relaxation, visualization and restful music. Research suggests that these therapies are most effective when combined with cognitive behavioral therapy (CBT). Cognitive behavioral therapy (CBT).
In fact, 90% of the body's serotonin is made right in the gut. Another kind of bacteria commonly found in the human gut, Lactobacillus rhamnosus, actually contains a neurotransmitter that can help calm anxiety.
Frequent discomfort, gas, bloating, constipation, diarrhea, and heartburn could be signs that your gut is having a hard time processing food and eliminating waste. You feel tired more often than not. People with chronic fatigue may have imbalances in the gut.
Depending on how sensitive you are, many people feel a difference after a few days. More fundamental effects of the probiotics such as improvements to mood, weight loss or a reduction in inflammation of your gut barrier might set in after 4-8 weeks.
Desbonnet and colleagues found that consumption of probiotics increased plasma levels of serotonin's precursor, tryptophan [30], and, along with Nishino's group [31], decreased serotonin's main metabolite 5-hydroxyindoleacetic acid (5-HIAA), similar to the antidepressant citalopram.
Species of Bifidobacterium, Lactobacillus (lactic acid bacteria), and Lactococcus are found in the colon where they exert a positive influence on whole body health, including anxiety and stress.
The intestinal bacterial strains Eggerthella, Subdoligranulum, Coprococcus and Ruminococcaceae have been reported to be associated with major depression in earlier studies.
Chronic inflammation caused by a leaky gut may result in psychiatric symptoms like anxiety and depression. During periods of stress or inflammation, tryptophan, a building block for serotonin production, can be converted into kynurenic acid via the kynurenine pathway.
Serotonin is an important neurotransmitter for gut and mental health. Tryptophan-containing foods like poultry, canned tuna, chocolate, dried prunes, and peanuts provide the building blocks of serotonin, but direct sources of serotonin like wild rice, spinach, potato, and bananas may also boost serotonin levels.
A "leaky gut" occurs when your intestinal lining becomes porous, allowing undigested foods and bacteria into the bloodstream. If left untreated, this condition can lead to chronic brain inflammation, which in turn can lead to symptoms of depression, anxiety, and other mental health concerns.
For most people, the composition of the gut microbiome returns almost completely to baseline in one to two months.
Trusting your intuition is a decision.
Following your intuition instead of your anxiety is a decision. But it's an extremely difficult decision when anxiety is present. We'll often experience subtle emotional and physiological cues that indicate a “hunch” about something – that's your intuition talking.
Anxiety is more future-focused, making you worry about what's going to happen. Your intuition will also usually show up for major decisions and moments, while anxiety can be triggered by anything (including unimportant everyday stuff). Anxious thoughts also tend to be repetitive, while intuitive thoughts are unique.
That's because anxiety and worry can upset the delicate balance of digestion. In some people, stress slows down digestion, causing bloating, pain and constipation, while in others it speeds it up, causing diarrhoea and frequent trips to the loo.