Anxiety is a very common emotional state. The incidence of anxiety disorders has also been on the rise in recent years. Currently, a considerable number of patients with anxiety disorders have poor results under conventional treatment. Recent studies have shown that the diversity and types of intestinal flora are associated with anxiety and depressive behavior.
Anxiety is a very common emotional state. The incidence of anxiety disorders has also been on the rise in recent years. Currently, a considerable number of patients with anxiety disorders have poor results under conventional treatment. Recent studies have shown that the diversity and types of intestinal flora are associated with anxiety and depressive behavior.
The microbial community in the human intestine is large in number and complex in structure, and is called the second brain of humans. More and more studies have shown that the intestinal microbiome - trillions of microorganisms in the intestine - plays an important role in the immune system and metabolism by providing essential inflammatory mediators, nutrients and vitamins. In addition, intestinal microorganisms can affect brain function and behavior through the flora-gut-brain axis.
The human genome consists of about 25,000 genes, but the microbiome in the intestine expresses about 3 million different genes. These genes help build molecules that help us digest food, prevent the proliferation of harmful microorganisms, and even help us feel emotions. Bacteria in the intestine produce about 90% of serotonin, which can regulate mood and promote health. In 2009, when researchers sampled and sequenced the gut bacteria of stressed mice, they found that stressed animals and those more prone to mental health problems had fewer species of gut microbes, or microbiomes.
Gut bacteria: the "psychologist" in the body
Trillions of bacteria live in the human body, and they not only help digestion and absorb nutrients, but also play an important role in brain and mood regulation.
Scientists have found that gut bacteria can affect the brain's neurotransmitter levels, such as serotonin and gamma-aminobutyric acid (GABA), which directly determine our emotional state.
Serotonin, known as the "happiness hormone", its deficiency can lead to anxiety and depression.
GABA, on the other hand, is an important substance that helps the brain relax and reduces tension and stress. If the intestinal flora is unbalanced, the synthesis of serotonin will be affected, and anxiety may increase.
Supplement probiotics in moderation to adjust the intestinal flora
- Regulate the spleen and stomach first to reduce the "anxiety factor"
The spleen and stomach are the core of the digestive system. Weak spleen and stomach will affect nutrient absorption, lead to insufficient qi and blood, and then affect brain function. People with weak spleen and stomach are often prone to anxiety, excessive thinking, and sleeplessness at night.
- If intestinal flora can regulate emotions, can increasing "good bacteria" make emotions more stable?
Scientific research shows that probiotics can help regulate intestinal flora and enhance anti-anxiety ability. In traditional Chinese medicine, these foods also have the effect of strengthening the spleen and stomach :
Yogurt: Supplement lactic acid bacteria, improve intestinal flora, and promote serotonin secretion.
Kimchi, natto: Fermented foods are rich in probiotics and contribute to intestinal health.
Brown rice, oats: Rich in soluble dietary fiber, can promote the growth of probiotics.
- Good work and rest to avoid harming intestinal flora
Stay up late less: Staying up late for a long time will destroy intestinal flora, reduce serotonin secretion, and lead to increased anxiety.
Keep exercising: Moderate exercise can promote intestinal peristalsis, improve flora balance, and help stabilize emotions.
Reduce high-sugar and high-fat diets: Too much sugar will feed "bad bacteria" and destroy the intestinal environment.
The intestinal flora can affect the occurrence and development of anxiety, depression and related behaviors by affecting multiple factors such as neuroendocrine, stress pathways and cytokines and regulating our central and peripheral nervous systems. In the future, as more research on intestinal flora and anxiety and depression is carried out, it will be more conducive to the diagnosis and treatment of these mental illnesses.