by Franky Elsmore
Did you know that recent studies have found that there are more bacteria cells living inside you than human cells? On average a person consists of 30 trillion human cells, whilst also playing host to a mind boggling 40 trillion bacteria. Human cells are outnumbered 3:4. Before you start freaking out and thinking that you’re terribly infested with billions of disease causing creatures it is important to remember that the vast majority of these bacteria are completely harmless to your health. Scientists are starting to explore the possibility that these organisms are actually beneficial in a number of ways. The trillions of bacteria, viruses and fungi that use you as their host are collectively known as the microbiome and are mostly found on your skin and within your intestines, particularly a ‘pocket’ in your large intestine, the caecum, and these are referred to as the gut microbiome/gut microbiota.
Recent studies suggest that there may be a link between both physical and mental health, and the microbiome. Certain species of bacteria within the gut have the ability to aid the production of chemicals in the brain - neurotransmitters. For example, the well known neurotransmitter serotonin is mostly made in the gut and possesses vital antidepressant properties. Alongside this, the gut is directly connected to the brain though millions of nerves. Knowing this, it is relatively simple to see how the conditions within the gut could directly affect the state of our brains.
For one study, a number of patients with clinically diagnosed depression took a mixture of Lactobacillus and Bifidobacteria strains for eight weeks. The outcome was positive, with decreased levels of depressive symptoms being recorded as well as the perk of reduced inflammation within the patient. Another study observed images of women’s brains before and after they consumed a mix of Bifidobacteria, Streptococcus, Lactobacillus and Lactococcus strains. Taking this probiotic was seen to affect regions of the brain that control emotion and sensation. Other studies have found a link between taking certain probiotics and reducing symptoms of multiple sclerosis and schizophrenia, although none of these findings have been definitively researched as of yet. These studies act as the beginning of what is sure to be a fascinating exploration into the implications on what goes on within the gut and how it impacts brain function. Potentially this could go on to mark the start of a whole new development in using bacteria to treat ailments, both physical and mental. Gone could be the days of antibiotics, soon to be replaced with probiotics.
If this does turn out to be the case, then a larger emphasis may be put on the importance of the food that fuels our gut health. Foods to consider incorporating into your diet in an attempt to diversify and improve the gut microbiota include: fermented foods such as yoghurts and sauerkraut (they contain high numbers of healthy bacteria such as Lactobacilli), as well as prebiotic foods that are high in fibre such as bananas and oats to ensure an optimal environment for the microbiome to thrive in. Artificial sweeteners such as aspartame have been shown to increase levels of unhealthy bacteria like Enterobacteriaceae in the gut microbiome, which can then provide unhelpful competition for the desired microbes within the gut. A plant based diet has been shown to decrease the number of disease-causing bacteria such as E-coli, alongside inflammation and cholesterol. To fuel all of this beneficial bacteria, be sure to consume lots of foods rich in polyphenols, which are found in substances such as green tea, red wine and dark chocolate. These are then broken down to stimulate bacterial growth.
I hope this has proven eye-opening to the sheer magnitude of our own personal ecosystem living inside us, the potential benefits of altering this microbiome on our mental health, and what we can do to ensure that this collection of microorganisms stays healthy to keep us healthy in turn.
Recent studies suggest that there may be a link between both physical and mental health, and the microbiome. Certain species of bacteria within the gut have the ability to aid the production of chemicals in the brain - neurotransmitters. For example, the well known neurotransmitter serotonin is mostly made in the gut and possesses vital antidepressant properties. Alongside this, the gut is directly connected to the brain though millions of nerves. Knowing this, it is relatively simple to see how the conditions within the gut could directly affect the state of our brains.
For one study, a number of patients with clinically diagnosed depression took a mixture of Lactobacillus and Bifidobacteria strains for eight weeks. The outcome was positive, with decreased levels of depressive symptoms being recorded as well as the perk of reduced inflammation within the patient. Another study observed images of women’s brains before and after they consumed a mix of Bifidobacteria, Streptococcus, Lactobacillus and Lactococcus strains. Taking this probiotic was seen to affect regions of the brain that control emotion and sensation. Other studies have found a link between taking certain probiotics and reducing symptoms of multiple sclerosis and schizophrenia, although none of these findings have been definitively researched as of yet. These studies act as the beginning of what is sure to be a fascinating exploration into the implications on what goes on within the gut and how it impacts brain function. Potentially this could go on to mark the start of a whole new development in using bacteria to treat ailments, both physical and mental. Gone could be the days of antibiotics, soon to be replaced with probiotics.
If this does turn out to be the case, then a larger emphasis may be put on the importance of the food that fuels our gut health. Foods to consider incorporating into your diet in an attempt to diversify and improve the gut microbiota include: fermented foods such as yoghurts and sauerkraut (they contain high numbers of healthy bacteria such as Lactobacilli), as well as prebiotic foods that are high in fibre such as bananas and oats to ensure an optimal environment for the microbiome to thrive in. Artificial sweeteners such as aspartame have been shown to increase levels of unhealthy bacteria like Enterobacteriaceae in the gut microbiome, which can then provide unhelpful competition for the desired microbes within the gut. A plant based diet has been shown to decrease the number of disease-causing bacteria such as E-coli, alongside inflammation and cholesterol. To fuel all of this beneficial bacteria, be sure to consume lots of foods rich in polyphenols, which are found in substances such as green tea, red wine and dark chocolate. These are then broken down to stimulate bacterial growth.
I hope this has proven eye-opening to the sheer magnitude of our own personal ecosystem living inside us, the potential benefits of altering this microbiome on our mental health, and what we can do to ensure that this collection of microorganisms stays healthy to keep us healthy in turn.
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