Healthwatch by Shyft

Need nutrition advice for a happier gut?
Leave your details & our team will help you set up a consult
Sonali Sachdeva

Nutritionist | 22 Yrs. of experience

Sakina Hashmi

Nutritionist | 7 Yrs. of experience

Abhilasha Sharma

Nutritionist | 5 Yrs. of experience

Enter your details

Gut Check: Managing Anxiety Through a Healthy Gut

Gut Check: Managing Anxiety Through a Healthy Gut
Content
Content

Anxiety is a common problem that affects millions of people worldwide. It can cause a wide range of physical and mental symptoms, such as nervousness, restlessness, and fatigue. While there are various ways to manage anxiety, maintaining a healthy gut is one of the most effective and natural ways to reduce anxiety symptoms.

The link between Anxiety and our Gut

Anxiety and gut health are intimately linked. In fact, the gut is often referred to as the second brain because of the significant impact it has on our mental health. Studies show that people with gastrointestinal issues such as irritable bowel syndrome and inflammatory bowel disease have a higher likelihood of developing anxiety and depression.

The reason for this connection is the gut-brain axis. This is a two-way communication system between the gut and the brain. The gut has a complex nervous system called the enteric nervous system (ENS), which can function independently of the brain. The ENS contains over 100 million nerve cells, which regulate various digestive functions such as peristalsis, secretion of digestive enzymes, and absorption of nutrients.

The gut is also home to trillions of microorganisms, collectively known as the gut microbiome. These microorganisms play a crucial role in maintaining gut health, and they can produce neurotransmitters such as serotonin and GABA, which are essential for regulating mood and anxiety. In fact, over 90% of the body’s serotonin is produced in the gut.

An imbalance in the gut microbiome can lead to a condition called dysbiosis. Dysbiosis is when there is an overgrowth of harmful bacteria in the gut, which can cause inflammation and disrupt the gut-brain axis. This disruption can lead to various mental health issues such as anxiety, depression, and even autism.

Furthermore, stress can also affect the gut microbiome. Stress can trigger the release of cortisol, a stress hormone that can negatively impact gut health. Cortisol can cause an overgrowth of harmful bacteria, leading to inflammation and dysbiosis. This dysbiosis can further exacerbate anxiety symptoms.

So, let’s explore the various ways you can manage your anxiety through a healthy gut.

  1. Eat a Healthy and Balanced Diet

What you eat has a significant impact on your gut health, which, in turn, affects your mental health. A diet that is rich in fiber, vegetables, and fruits can help promote the growth of good bacteria in your gut. On the other hand, a diet that is high in sugar, processed foods, and unhealthy fats can cause an imbalance in your gut microbiome. Studies show that gut bacteria can produce neurotransmitters such as serotonin and GABA, which play a role in regulating anxiety. So, make sure to eat a healthy and balanced diet to keep your gut healthy and reduce anxiety symptoms.

  1. Take Probiotics

Probiotics are live bacteria that are beneficial to your gut microbiome. They can help improve your gut health and reduce anxiety symptoms. Studies show that probiotics can reduce stress, improve mood, and increase feelings of well-being. Additionally, they can help alleviate gastrointestinal symptoms such as bloating and constipation, which can contribute to anxiety. So, if you’re looking for a natural way to manage anxiety, consider taking probiotics.

  1. Exercise Regularly

Exercise is a great way to promote a healthy gut and reduce anxiety symptoms. Studies show that physical activity can increase the diversity of your gut microbiome, which is essential for overall gut health. Additionally, exercise can reduce stress and improve mood by increasing the production of endorphins, which are natural mood enhancers. So, make sure to incorporate regular exercise into your daily routine to keep your gut and mind healthy.

  1. Get Enough Sleep

Getting enough sleep is essential for good mental and physical health. Studies show that sleep deprivation can negatively affect gut health and increase anxiety symptoms. Lack of sleep can cause an imbalance in your gut microbiome, which can lead to increased anxiety and depression. So, make sure to get at least seven to eight hours of sleep every night to promote a healthy gut and reduce anxiety symptoms.

  1. Reduce Stress

Stress is a significant contributor to anxiety and can negatively impact gut health. Chronic stress can cause inflammation in the gut, leading to various gastrointestinal symptoms such as diarrhea, constipation, and bloating. Additionally, stress can disrupt the balance of your gut microbiome, leading to increased anxiety and depression symptoms. So, it’s essential to find ways to manage stress, such as meditation, deep breathing, or yoga, to keep your gut and mind healthy.

Takeaway

Managing anxiety through a healthy gut is a natural and effective way to reduce anxiety symptoms. By following a healthy and balanced diet, taking probiotics, exercising regularly, getting enough sleep, and reducing stress, you can promote a healthy gut microbiome and improve your mental health. So, take care of your 2nd brain, and relax the actual one!


Author:
Shyft Health

Shyft

linkedin
Shyft is your trusted source for health and wellness insights. We collaborate with a network of writers and health experts to curate evidence-based content. This content is further vetted and reviewed by our team of internal experts. Our platform is dedicated to providing you with reliable, accessible health information so you can make informed choices for a healthier life. read more

Over 20,000 customers have reduced their symptoms and improved their health by consulting Shyft's Clinical Nutritionists. When are you starting?

READ MORE ON :

Article By:

Our experts continually monitor the health and wellness space, and we update our articles
when new information becomes available.

Read more

Continue to read on a range of topics related to Exercise, Nutrition, Mental Health and Sleep Health.

Gut health made easy: the top 10 exercises to try

The secret to a happy gut? Exercise! Did you know that your gut health can affect not just your digestion but also your overall well-being? Yes, you heard that right! Your gut houses a diverse community of microorganisms, known as the gut microbiome, that play a crucial role in maintaining your physical and mental health. And maintaining a healthy gut should be our priority. But, how do you keep your gut healthy? Exercise can be your answer. How does exercise… Read more

Most read

Gut health made easy: the top 10 exercises to try

Gut health made easy: the top 10 exercises to try

The secret to a happy gut? Exercise! Did you know that your gut health can affect not just your digestion but also your overall well-being? Yes, you heard that right! Your gut houses a diverse community of microorganisms, known as the gut microbiome, that play a crucial role in maintaining your physical and mental health. And maintaining a healthy gut should be our priority. But, how do you keep your gut healthy? Exercise can be your answer. How does exercise…

book

4 minutes

|

calendar

06 Aug 2023

Most read

The Power of Movement: Stimulating Digestive Muscles with Swimming

Splash into better gut health with the power of swimming! Swimming is a fun and low-impact exercise that provides numerous physical and mental benefits. One of the lesser-known benefits of swimming is its impact on gut health. According to research, regular swimming can help improve gut health, boost digestion, and reduce the risk of gut-related issues. How swimming helps gut health Swimming is one of the most popular and beloved sports worldwide. Not only is it a fun and enjoyable… Read more

Featured

The Power of Movement: Stimulating Digestive Muscles with Swimming

The Power of Movement: Stimulating Digestive Muscles with Swimming

Splash into better gut health with the power of swimming! Swimming is a fun and low-impact exercise that provides numerous physical and mental benefits. One of the lesser-known benefits of swimming is its impact on gut health. According to research, regular swimming can help improve gut health, boost digestion, and reduce the risk of gut-related issues. How swimming helps gut health Swimming is one of the most popular and beloved sports worldwide. Not only is it a fun and enjoyable…

book

3 minutes

|

calendar

19 Aug 2023

Featured

The Gut-Check: The Impact of Skipping Meals

Think twice before skipping that meal, as it could very well be the key to unlocking the secrets of a healthy gut! From aiding in digestion and absorption of nutrients to supporting our immune system and even influencing our mood and mental health, the gut microbiome is a complex and fascinating part of our bodies. But did you know that one simple habit, like skipping meals, can have a significant impact on this delicate balance of bacteria in our gut?… Read more

Editor’s pick

The Gut-Check: The Impact of Skipping Meals

The Gut-Check: The Impact of Skipping Meals

Think twice before skipping that meal, as it could very well be the key to unlocking the secrets of a healthy gut! From aiding in digestion and absorption of nutrients to supporting our immune system and even influencing our mood and mental health, the gut microbiome is a complex and fascinating part of our bodies. But did you know that one simple habit, like skipping meals, can have a significant impact on this delicate balance of bacteria in our gut?…

book

4 minutes

|

calendar

05 Aug 2023

Editor’s pick

Happy Gut, Happy Mind: Tips for Dealing with Gut-Related Mood Swings

Is your gut calling the shots on your mood? Let's find out. Do you ever feel like your mood is inexplicably down, and you can't quite put your finger on the reason? Well, it turns out that the health of your gut could be responsible for your mood swings! Yes, you read that right. Your gut plays a crucial role in your overall well-being, including your mental health. According to a study by Harvard Health, the gut-brain connection is a… Read more

Featured

Happy Gut, Happy Mind: Tips for Dealing with Gut-Related Mood Swings

Happy Gut, Happy Mind: Tips for Dealing with Gut-Related Mood Swings

Is your gut calling the shots on your mood? Let's find out. Do you ever feel like your mood is inexplicably down, and you can't quite put your finger on the reason? Well, it turns out that the health of your gut could be responsible for your mood swings! Yes, you read that right. Your gut plays a crucial role in your overall well-being, including your mental health. According to a study by Harvard Health, the gut-brain connection is a…

book

3 minutes

|

calendar

15 Jul 2023

Featured

Recipes to manage Gut Health, approved by nutritionists

View all
Understanding Metabolism

Egg Masala Curry

A flavorful combination of curry & hard-boiled eggs simmered in an onion-tomato-based gravy.

17 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Sarson ka Saag

A Punjabi culinary gem featuring vibrant mustard greens cooked to perfection with a medley of spices and herbs.

10 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Grilled Chicken Salad

A lovely medley of grilled chicken, vegetables, and cheese, tossed in a flavorsome vinaigrette.

15 INGREDIENTS

|

45 MINS.

Understanding Metabolism

Sabudaana Vada

A crispy, soft, savory, and mildly sweet patty made with softened tapioca pearls - a beloved fasting snack!

12 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Chickpea Soup

A thick, creamy & delicious soup with the goodness of plant protein.

10 INGREDIENTS

|

45 MINS.

Understanding Metabolism

Raw Mango Curd Rice

A delicious, mild, tangy rice recipe with added benefits of raw mangoes and plain yogurt.

2 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Keerai kootu

A flavorful blend of health & taste with additional benefits of spinach

3 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Avial

A dish loaded with veggies with its roots in Kerala and Tamil Nadu

16 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Hung Curd Dip

The perfect dip for all your snacks

11 INGREDIENTS

|

15 MINS.

Understanding Metabolism

Greek Salad

Easy to make, tossed salad with fresh vegetables

9 INGREDIENTS

|

30 MINS.

View all