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Unlocking The Gut-Brain Connection | Mental Health Awareness Month 2022

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May is #MentalHealthAwarenessMonth, a time to amplify the stories of the millions of Americans experiencing mental health conditions as well as promote valuable resources and information concerning mental health statistics and treatment options. Using the hashtag #TogetherForMH, you can share your story or explore other’s across social media platforms. 

During the pandemic, global prevalence of anxiety and depression has increased by at least 25%, according to the World Health Organization. Nearly 56% of all young adults report symptoms of anxiety and depression. What’s more, negative impacts of pandemic stressors have leached into daily life as well: 36% of adults report difficulty sleeping, 32% report issues with eating, 12% report increases in alcohol consumption and substance abuse, and 12% report worsening of pre-existing chronic conditions.  

In the midst of this unprecedented mental health crisis, finding treatment options that are beneficial and sustainable is of the utmost importance. Of course, seeking help can be difficult. Small steps, such as discussing your symptoms with your doctor, a psychiatrist, or even beginning with a trusted relative or friend, is essential. The National Institute of Mental Health has compiled these valuable resources, such as the National Suicide Prevention Lifeline, the Mental Health Information Glossary, and a Tips for Talking to Your Mental Health Provider Factsheet. 

What is the Gut-Brain Connection?

As gastroenterologists, we treat a variety of digestive conditions, such as Inflammatory Bowel Disease (IBD), Colon and Colorectal Cancer, Heartburn, Acid Reflux, and GERD, Constipation, and much more. 

These digestive conditions may sound completely removed from mental health disorders such as depression and anxiety, but they are actually explicitly linked. In recent years, we’ve discovered that there’s a “second brain” in the gut, often referred to as the enteric nervous system (ENS), which directly responds to physicochemical stimuli, produces serotonin and other chemicals that affect how the brain works, and even regulates immune response. This leads to the “gut-brain connection” (GBC), which is the back-and-forth relationship between gut health and brain health. Many functional bowel conditions, such as irritable bowel syndrome and functional dyspepsia, and their symptoms, such as bloating, constipation, diarrhea, occur more frequently in people who experience anxiety, depression, and emotional shifts. Essentially, we’ve found that addressing mental health conditions and keeping stress under control can result in relief from certain digestive conditions; while, in turn, treating your digestive conditions and gut health can help improve your mental health.

New research, published in Molecular Psychiatry this month has found links between certain immune abnormalities in the brain and the gut in people with idiopathic autism. Another study found the impacts of gut microbiome diversity and intestinal flora on your food cravings, and another found connections between certain microbial composition and whether or not you’re a “morning person” or “night owl.” Certainly, we are at the forefront of understanding the numerous impacts of the gut-brain connection.

How can you begin to address your gut health?

We’ve written a lot about this! Beyond seeking diagnosis and treatment for specific medical conditions, you can improve the diversity of your gut microbiome through eating specific foods, taking probiotics, exercising, getting more sleep, and finding ways to manage stress. If you’re interested in learning more about the “#guthealth” trend that has taken the internet by storm, read our blog here. If you want to read more about diet, and in particular the importance of fiber, read our blog here. 

The experienced team at Gastroenterology Health Partners is here for you if you are concerned about your gut health or have other gastroenterological issues. For more information or to schedule an appointment at one of our Kentucky or Southern Indiana offices, contact one of our practice locations near you.  

#GutHealth: Discerning Trend From Reality

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“Gut health” seems to be a social media buzzword these days, with TikTok and Instagram influencers pushing products, juices, and bizarre diets to “heal” the gut, i.e., reduce bloating, improve digestion, and act as a sort of “cure all” for many common gastrointestinal symptoms and conditions, such as IBS and IBD. Aloe vera juice, bone broth, apple cider vinegar, probiotic-enriched muffin mixes–With so many emerging and unverified natural and unnatural remedies floating around the internet, it can be overwhelming to discern fact from fiction. 

At the same time, there’s so much new and exciting research around the role of the gut microbiome in overall physical and mental health. Research has found that boosting the diversity of gut microbiota (the vast array of “good” bacteria in your digestive system) can have positive effects on the immune system, improve mental health conditions like depression, improve sleep and heart health, and even reduce the rate of certain types of cancer. 

That being said, these recent, ungrounded social media trends are nothing but dangerous. 

In a recent New York Times article, University of London senior lecturer Stephanie Alice Baker defined these fads as the latest manifestation of the idea of “self-optimization,” an insidious mechanism to promote diet culture and “ideal” body types through unlikely sources. By labeling weight loss as “gut healing,” influencers are able to promote extreme, unhealthy diets. What’s more, these influencers often have no medical authority and may only be promoting a product because they’re being paid to do so. 

The truth of the matter is: there’s no quick fix, even if it seems to work for someone on #guttok. Many people suffer from gastrointestinal conditions that are best treated by consulting a medical professional. However, there are some research-driven dietary changes you can make to heal your gut over time. Let’s take a look at 6 gastroenterologist-backed methods for diversifying and improving the gut microbiome.

6 Things You Can Do For Your Gut Health

Eat fermented foods.

A clinical trial conducted by researchers at the Stanford School of Medicine found that a diet high in fermented foods, such as kimchi, kefir, and cottage cheese, continually increased microbiota diversity and decreased inflammatory markers over a period of 17 weeks. Fermented foods are rich in good bacteria; read our blog about other types of fermented food and fermentation here. 

Eat more fiber.

The same Stanford trial also examined the role of fiber in diet and found that it increased microbiome function, especially coupled with the consumption of fermented foods. Consuming soluble and insoluble fiber also promotes regularity and digestive function. Learn more about high-fiber foods and the role of fiber on our blog here. 

Reduce consumption of processed foods.

Research has found that regular consumption of processed and ultra-processed foods (like sugary soda, chips, artificial cheese, fried chicken, fast food) reduces gut diversity while increasing symptoms of gut disorders like IBS, the risk of depression, inflammation, and mortality. Unfortunately, many readily-accessible foods with a long-shelf life are highly-processed, even ones that appear “healthy,” so taking time to research nutritional information is key.

Reduce consumption of spicy foods. 

Spicy food isn’t “dangerous,” but consuming it often can irritate the stomach and increase symptoms of certain gut disorders, like IBS, IBD, and acid reflux. 

Don’t smoke.

Smoking and the toxic chemicals in cigarette smokes harms every part of the digestive system; from increasing the risk of heartburn and peptic ulcers to harming intestinal microflora, increasing inflammation, and increasing oxidative stress. 

Take probiotics.

Probiotic supplements and probiotic-rich foods contain life bacteria that contribute to improving gut microbiome diversity. Taking probiotics may be beneficial to your health, but it’s recommended that you consult a doctor first.  

The experienced team at Gastroenterology Health Partners is here for you if you are concerned about your gut health or have other gastroenterological issues. For more information or to schedule an appointment at one of our Kentucky or Southern Indiana offices, contact one of our practice locations near you.  

Popular Food Emulsifier Found To Harm Gut Microbiome

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While you probably haven’t heard of carboxymethylcellulose (CMC), you’ve definitely eaten it. As the most widely-used cellulose-based emulsifier in the world, CMC is found in almost every type of processed food. And, unfortunately, new research has connected CMC to a range of negative gastrointestinal symptoms. 

What is CMC?

CMC is a stabilizing and thickening agent used in food and nonfood products, including ice cream, milk, fruit juice, toothpaste, detergents, water-based paints, chewing gum, dye, protein drinks, laxatives, and many more processed items. Its use is extensive and fair-reaching, from adding bulk to ketchup to acting as a viscosity modifier in the oil industry.

CMC’s makeup is what has made it so versatile and popular. Considered nontoxic and hypoallergenic, the highly viscous (thickening) substance is derived from cellulose, an organic compound. It easily absorbs/retains water and is clear, tasteless, and colorless. It is known as an emulsifier, a ubiquitous agent used to improve the experience and longevity of food. While it has no nutritional value and cannot be digested by humans, it has long been considered safe to consume. 

In fact, CMC has been used in the food industry since the 1960s. It is generally used in the production of baked goods, since its calorie-free and gluten-free. It is also used as a “texture enhancer,” creating a thicker, creamier “taste experience” in many sauces, jams, and even sausages. On labels, CMC may also go by the name of sodium carboxymethyl cellulose or sodium CMC. 

The Truth About CMC 

Clinical research published in Gastroenterology Journal this past November 2021 found important new insights into the impact of CMC on gut health. In this randomized controlled-feeding study, a group of healthy volunteers were either subjected to a CMC-free diet or a diet with CMCs. Research found that those who consumed CMCs experienced stomach pain, loss of gut bacteria diversity, loss of short-chain fatty acids and amino acids, and symptoms associated with IBD and gut inflammation. 

This isn’t the first study to find fault in CMC, or emulsifying agents in general. In 2015, a study published in Nature found a direct connection between dietary emulsifiers and low-grade inflammation, changes in gut microbiota, obesity/metabolic syndrome, and colitis in mice. 

The findings of both studies can suggest that the widespread use of emulsifying agents like CMC may directly correlate to the rise in IBD (irritable bowel disease), colon cancer, and chronic inflammatory conditions in human populations. By altering the composition of the gut microbiome and number of metabolites present, these agents cause chronic, lasting detriment to gut function and health. 

Beyond suggesting a need to study the effects of CMC and other emulsifiers more extensively, this study “provides a general blueprint to carefully test individual food additives in humans in a well-controlled manner,” according to co-senior author Dr. James Lewis of the University of Pennsylvania. Indeed, this study has highlighted the necessity for large-scale research into the assembly of processed foods, especially components long-believed to be safe and nontoxic, like CMC. 

If you are suffering from symptoms of a GI condition, the experienced team of medical professionals at Gastroenterology Health Partners is here for you using the most advanced treatment options available. We strive to provide the highest quality, most cost-effective GI care in the region. For more information or to schedule an appointment, contact Gastroenterology Health Partners today at a location near you. 

Understanding the Connection Between Exercise and Gastrointestinal Health

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While we all know that the foods we consume have a significant impact on gut health, very little is often said for the influence of exercise and activity on the GI system. People usually exercise to get fit, lose weight, or socialize, unaware of the deeper functional benefits of regular activity.

Recent studies have only just begun to unlock insight into the powerful role of exercise in promoting digestion, gastrointestinal health, metabolic capacity, disease prevention, and long-term wellbeing.

Maintaining Regular Exercise is Key

A study conducted at the University of Illinois in 2018 found that regular exercise alters the entire gut microbiome. In the study, previously sedentary participants engaged in daily endurance activities for six weeks. Across the board, participants experienced an increase in both diversity and metabolic capacity of the gut microbiome.

Furthermore, scientists found a widespread increase in short-chain fatty acids (SCFAs), a subset of fatty acids that are produced by the gut microbiota. SCFAs are known to reduce inflammation, boost the metabolism, improve the immune system, improve neurogenesis and fight insulin resistance. In short—the more, the better!

After the study ended, participants stopped exercising. Interestingly, within weeks, their gut composition reverted back to how it was before the study. The effects of the exercise did not last. This proves that maintaining regular exercise is vital to improve and upkeep gut health.

The benefits of regular exercise were again reaffirmed in a 2019 study. In this study, insulin response in male participants was tested after no exercise, after one day of exercise, and again after three consecutive days of exercise. Research found that maintaining exercise over three days was significantly more effective at improving insulin response. A single day of isolated exercise had almost no benefit.

Exercise Can Help Prevent Colon Cancer

Regular exercise can also play a role in preventing colon cancer. In one study, exercise was reported to decrease the total number of intestinal polyps by 50% and the number of large polyps by 67%. Another study found that the risk of colon cancer decreased 40% in those who exercised more than 7 hours a week. In turn, over 40% of those diagnosed with colon cancer already suffered from a comorbid disease, such as diabetes, obesity, chronic obstructive pulmonary disease, and heart failure. The influence of exercise on preventing colon cancer cannot be overstated.

Exercise Doesn’t Have To Be Hard

Many people think that exercise needs to be high-intensity to really count. They push themselves too hard, and then get injured or burned out. We’ve all seen it before—your friend’s New Year’s resolution to go to the gym dissipating within days after they discover they don’t enjoy Pilates or bench pressing.

Exercise doesn’t have to be a big ordeal or a fancy gym membership. As the studies listed above have shown, what matters more than anything is consistency. Whether it be consistently walking 30 minutes a day, doing yoga poses in the morning, or jogging around your neighborhood—all that matters is that you keep it up. Long-term health and wellbeing comes from committing to an active lifestyle, above all else.

For more information about gastrointestinal health or to schedule an appointment with a board-certified gastroenterologist, contact Gastroenterology Health Partners today. Schedule an appointment by calling a location near you. For additional details, visit our contact us page.