Intestinal bacteria produce neurotransmitters and hormones that can influence our mood and behavior.
Our intestines communicate directly with our brain through an axis called the gut-brain axis. The gut microbiota, consisting of billions of bacteria in our digestive tract, actively participates in this exchange. It produces substances that directly influence our nervous system, such as neurotransmitters or compounds that regulate their action. Moreover, these bacteria stimulate and interact with the vagus nerve, an essential communication pathway that directly links the gut to the brain. This ongoing dialogue influences our emotional state, mood, and even our daily behaviors. The balanced or imbalanced functioning of this microbiota can therefore affect feelings such as relaxation, anxiety, or overall morale.
Our gut bacteria do not just help with digestion; they also produce key molecules called neurotransmitters. These small molecules facilitate communication between neurons and directly affect our mood. For example, some bacteria produce serotonin, often referred to as the happiness hormone, from the tryptophan found in our diet. Others also touch on the production of dopamine or GABA, neurotransmitters that influence motivation, pleasure, and calmness. In short, depending on what we eat and the bacteria we host, our gut becomes a real little neurotransmitter factory capable of directly affecting our brain.
Our intestines do not just digest food: they communicate directly with our brain via a gut-brain axis. When our gut bacteria are imbalanced (dysbiosis), they can increase stress levels by disrupting the regulation of cortisol, the main stress-related hormone. More concretely, a disturbed gut flora promotes low-grade chronic inflammation, which in turn can affect our mood, lead to a constant feeling of anxiety, or cause depressive episodes. Beneficial bacteria, on the other hand, generally help reduce this inflammation and balance the stress response, thus helping us maintain a calmer mindset.
Our gut microbiota helps train and balance our immune system. Some gut bacteria are in direct contact with immune cells, thereby modulating their response. When this microbiota is imbalanced—a situation called dysbiosis—our body may react excessively and produce a chronic low-grade inflammation, which ultimately affects our mood. Specifically, too much inflammation can disrupt our brain, promote the onset of stress, anxiety, and even a drop in morale. Conversely, an optimal bacterial balance helps maintain good emotional health.
Probiotics are "friendly" bacteria often found in yogurts or dietary supplements. They can positively influence our mood by strengthening intestinal balance. Prebiotics, on the other hand, are a type of food preferred by these beneficial bacteria. Specifically, when we regularly consume these products, we not only promote better gut health, but it can also improve our sleep, reduce our stress, and boost our morale. Some researchers have even tested the use of probiotics to lessen symptoms of mild anxiety and depression with encouraging results. It's promising, even though there is still quite a bit to learn about the precise mechanisms and the optimal amount to consume for truly effective effects.
Research indicates that supplementation with probiotics may be promising for reducing symptoms of mild mood disorders such as mild anxiety and mild depressive disorder.
Some intestinal bacteria can produce compounds that influence our appetite and food cravings, thereby indirectly altering our mood and behaviors.
Adopting a diet rich in fiber and fermented foods such as yogurt, kefir, or sauerkraut can help improve your mood by supporting a balanced gut microbiome.
The composition of our gut microbiota can influence our response to stress. Studies suggest that limited bacterial diversity is often associated with a greater vulnerability to anxiety and depression.
Foods that are too fatty, high in refined sugars or ultra-processed, excessive alcohol consumption, as well as certain food additives, can disrupt the bacterial balance in your intestines. Regular and excessive consumption of antibiotics can also have a significant negative impact on gut flora.
It is recommended to regularly consume foods rich in fiber, such as fruits, vegetables, and legumes, as well as fermented foods like plain yogurt, sauerkraut, or kefir. Reducing the consumption of ultra-processed foods, engaging in regular moderate physical activity, and effectively managing stress can also improve the health of the gut microbiota.
The gut microbiota can begin to evolve positively within a few days after adopting a more balanced diet rich in prebiotics and probiotics. However, deeper and more lasting regeneration may take 2 to 3 months, depending on the individuals and their habits.
An imbalance in the gut microbiota can present itself through frequent digestive issues (bloating, abdominal pain), but also through chronic fatigue, mood disturbances (anxiety, irritability), and even through skin conditions or recurring allergies.
In most cases, probiotics are safe and even beneficial for intestinal and overall health. However, some individuals with a weakened immune system or serious medical issues should consult their doctor before using them to avoid any risks related to their specific condition.
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