• Share

PRINT

It’s interesting how some hormones like serotonin affect mood, and yet they’re made in the GI tract — our gut!  

The gut-brain axis is a complex network in the body that allows our gut and brain to communicate through both direct and indirect pathways.  

This connection explains how gut health impacts brain functions and vice versa. Understanding how this works can help with many mental health issues. 

Imagine the gut and brain as friends having a deep conversation over tea. The brain’s activities, like stress and mood changes, can influence gut function. And signals from the gut can affect emotional and psychological well-being. 

How stress and mood affect our gut

• Stress: Stress can upset the stomach, leading to physical symptoms like “gut-wrenching” feelings. Chronic stress may contribute to digestive issues and mid-section fat accumulation.
• Mood: The brain’s emotional state can affect gut health. Positive moods can promote a healthy gut environment, while stress, conflict and other negative emotions can disrupt it.
• Anxiety: Anxiety can cause gut disturbances, reflecting the brain’s worrisome state. Most people live with chronic anxiety these days. 
• Neurotransmitters: Serotonin, produced mainly in the gut, acts as a messenger, influencing mood and gut function.

Fluctuations in serotonin levels directly impact emotional states and self-esteem. Sufficient serotonin is crucial for feeling calm, happy and emotionally stable.  

 Disturbances in serotonin production or signaling can lead to mood disorders like depression and anxiety. Its influence on mood also affects self-esteem, as feeling good biochemically can enhance feelings of value and confidence.  

Five ways to boost serotonin

1. Increase tryptophan intake: Consuming foods rich in tryptophan, such as turkey, eggs, cheese, nuts and seeds, can boost brain serotonin levels.
2. Exercise regularly: Physical activity enhances serotonin production and receptor sensitivity, with aerobic exercises like running, cycling and swimming being particularly effective.
3. Get plenty of natural light: Sunlight exposure increases serotonin production and helps regulate sleep and mood.
4. Manage stress: Techniques like mindfulness, meditation and yoga can maintain healthy serotonin levels and improve receptor function.
5. Consider probiotics: Probiotics can enhance gut health and potentially boost serotonin production. Foods like yogurt, sauerkraut and kefir, or probiotic supplements, may be beneficial. Probiotics improve thyroid hormone conversion, and thyroid hormone is your natural antidepressant. 
6. Omega-3 fatty acids: Found in fish like salmon and sardines, and in flaxseeds and walnuts, these acids may increase serotonin receptor responsiveness. This can help improve receptor sensitivity rather than ‘make’ more happy hormones. 
7. Mindful meditation: Regular meditation can enhance serotonin transmission, potentially increasing receptor sensitivity and effectiveness. As with the omega-3s, this can improve receptor sensitivity over time.

Understanding the role of the gut in serotonin production opens new possibilities for managing mood and self-esteem. By nurturing gut health through diet, exercise and stress management, we can influence the brain’s biochemical landscape, promoting a happier, healthier mental state.  

The saying “trust your gut” now has scientifically backed significance, highlighting the importance of maintaining a positive gut-brain connection for overall well-being.  

For a more detailed version of this article, sign up for my free weekly emailed newsletter at suzycohen.com. 

This information is opinion only. It is not intended to treat, cure or diagnose your condition. Consult with your doctor. Suzy Cohen is a registered pharmacist and author of The 24-Hour Pharmacist and Real Solutions from Head to Toe.