top of page
Writer's pictureJody Garlick

Mind Over Microbes: How Your Thoughts Shape Gut Health



Introduction

Have you ever considered how your thoughts might impact the bacteria living in your gut? It has become accepted that diet is the most influential factor in shaping the gut microbiome, but stress is another critical factor that impacts the bacteria in the gut. This article explores the connection between thoughts and mental states and the microbiome. Further, we will look at the practice of gratitude and how it might be a great strategy for improving gut health.



What is the microbiome?

The microbiome can be defined as the collection of microbes living in and on the body, with the largest amounts of microbes found in the large intestine. These microbes profoundly impact the body by influencing metabolism, energy balance, gut permeability, and inflammation and are associated with obesity and type 2 diabetes (Wen & Duffy, 2017). It’s amazing to learn that bugs we cannot see are affecting our health greatly. The best part is that we can influence the diversity and composition of our microbiome by making healthy changes to our diet and lifestyle.


Impact of stress on microbes

Both chronic and acute stress can impact the gut bacteria in the body through a series of distress signals. When the body senses stress, these signals can encourage the growth of pathogenic or unhealthy bacteria, possibly leading to an imbalance in the overall population of gut bacteria. This is also called dysbiosis, an imbalance between healthy and pathogenic gut bacteria. This is important because dysbiosis in the gut can lead to other health issues, such as immune system dysfunction, autoimmune conditions, or chronic problems, such as irritable bowel syndrome (Madison & Kielcolt, 2019).



Research has shown a connection between emotional well-being and microbiota diversity. The strongest connection seems to be with those experiencing good emotional health and a healthy, balanced gut microbiome. Alternatively, altered gut microbiomes have been found in those with mental health conditions such as depression and anxiety (Lee et al., 2020). Although there is a link between emotional health and the state of the microbiome, further research in this area can help us understand more fully how the interaction works.


To create a healthier gut, focusing on good fiber-rich foods and improving your mental health can be great approaches to work on this month. Remember that many factors influence the health of the gut bacteria, so being mindful of them will promote the entire body's health. Factors that are known to impact gut bacteria include diet, stress (both chronic and acute), taking antibiotics, the environment you live in, genetics, the type of birth (vaginal or c-section), medications you take, and lifestyle/activity level (Wen & Duffy, 2017).


Practical tips to support the gut-brain axis

Gratitude is a feeling of thankfulness and appreciation for all that you have in life. It can produce positive feelings in the body and make you feel good! There are many ways to use gratitude in your daily life to increase positive thoughts, reduce stress levels, and thereby improve the gut microbiome.



1.       Mindful eating with gratitude

Mindful eating with gratitude is a great way to bring thankfulness into your life and, in the process, be more aware of the food you are eating and slow down the process. Mindful eating encourages more awareness of your food and the connection between the mind and body. It encourages the body to “rest and digest,” thus improving digestion (Cherpak, 2019).


The best way to practice this strategy is to pick a meal when you have time to try something new. Next, take a few moments before you begin eating to either silently or out loud, give thanks for the meal, and think about all aspects of the meal for which you are grateful. This might include looking at each ingredient and thinking about where it came from, who might have grown it, thanking the store where it was purchased, and so on. Consider how the meal smells and how it will make you feel after you finish. Try to come up with at least five gratitude statements about the meal before eating.


2.      Try a gratitude walk

A gratitude walk can be a variation of a walk you take each day, perhaps with your dog. When you take a gratitude walk, however, you pay attention to how things sound, smell, and look and maybe notice things you haven’t before in a heightened state of awareness (Hancock Health, 2018). Make a list of five things you are grateful for during your walk, such as feeling grateful for the neighborhood you are walking in and that it provides so much to see and safety for you.


3.      Begin a gratitude journal 

You can add a gratitude journal every day, ideally in the morning before you start your day or before bed. This can be an incredible way to start the day with a positive attitude and feel a sense of calm and joy. Try to add five new things every day to the journal that you are grateful for and also why they are important to you.


Conclusion

The microbiome is an amazing collection of microbes that profoundly impact our overall health and well-being. We can influence the health of our gut and the bacteria residing there by making healthy dietary choices and working to improve our mental health. Stress can negatively impact the bacteria and, therefore, is another reason to focus on reducing it and the way we react to it. Incorporating a practice such as gratitude is an easy way to increase positivity in our lives and promote the balance of our gut microbiota. I encourage you to try one or all of the suggested gratitude practices this month and watch how your health transforms!

 




References

Cherpak, C. E. (2019). Mindful eating: A review of how the stress-digestion-mindfulness triad may modulate and improve gastrointestinal and digestive function. Integrative Medicine: A Clinician’s Journal, 18(4), 48.


Lee, S.-H., Yoon, S.-H., Jung, Y., Kim, N., Min, U., Chun, J., & Choi, I. (2020). Emotional well-being and gut microbiome profiles by enterotype. Scientific Reports, 10, 20736. https://doi.org/10.1038/s41598-020-77673-z


Madison, A., & Kiecolt-Glaser, J. K. (2019). Stress, depression, diet, and the gut microbiota: Human–bacteria interactions at the core of psychoneuroimmunology and nutrition. Current Opinion in Behavioral Sciences, 28, 105–110. https://doi.org/10.1016/j.cobeha.2019.01.011


Searching for the Positive in Life? Take a Gratitude Walk (2018, June 9). Hancock Health. https://www.hancockhealth.org/2018/06/searching-for-the-positive-in-life-take-a-gratitude-walk/


Wen, L., & Duffy, A. (2017). Factors influencing the gut microbiota, inflammation, and type 2 diabetes. The Journal of Nutrition, 147(7), 1468S. https://doi.org/10.3945/jn.116.240754

 


9 views0 comments

Comments


bottom of page