Introduction
Anxiety is a feeling of fear or feeling tense about a certain situation that has not yet occurred. Individuals who are overly stressed about something related to work or personal life suffer from anxiety. The symptoms of anxiety can start from childhood itself and progress through adulthood. It can become a serious mental disorder if it is not controlled and treated in time. There is a popular saying that we become what we eat. This can be true in many cases because what a person consumes affects their entire system, including the functioning of the brain.
What Are the Causes of Anxiety?
Anxiety can result from multiple reasons, such as an underlying medical condition, a social phobia, or a separation anxiety disorder. The following may be possible causes of anxiety -
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Stress - Stress plays a critical role in developing anxiety. This is more common in adolescent and middle-aged individuals as they encounter more stressful situations at school, college, and work regarding completing tasks and goals and reaching deadlines on time. The environment that we live in also contributes to the development of stress. If there is a constant atmosphere of tension between people, it adds to the stress. There can be stress within different personal relationships, which can also cause adverse effects. All of these factors are responsible for the development of anxiety in a person.
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Mental Disorders - Patients with panic disorders (unnecessary worrying about future events) and phobias (fear of certain objects, people, and situations). A separation anxiety disorder is a condition in which individuals get scared and stressed even by the idea of a close one going away from them. This disorder is commonly seen in old aged individuals.
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Genetics - Individuals with a family history of anxiety or mental disorders are prone to developing anxiety.
What Are Gut Microbes?
There are millions and billions of microorganisms present in the human body. Gut microbes are microorganisms residing in the intestines of an individual. They may be bacteria, viruses, fungi, or parasites. They line the entire digestive system. There are approximately 300 to 500 different bacteria present in the digestive system. The gut microbes perform various functions, including -
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Absorption of nutrients from food. They help the body break down complex food molecules into simpler forms, such as meat and vegetables.
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They help the body build immunity (resistance to infection) against various microorganisms.
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They even regulate the mood and behavior of an individual.
How Does Our Diet Affect Gut Bacteria?
Gut bacteria are a combination of good bacteria and bad gut bacteria. Good gut bacteria result from a healthy diet that includes fresh fruits, vegetables, and home-cooked food. Bad gut bacteria arise mainly from unhealthy food items such as processed packaged foods, fast foods, junk food, and aerated drinks that disturb the digestive system.
The diversity of gut bacteria is related to the diversity of our diet. The diet determines the type of microbes that will reside in the gut. Eating freshly cooked homemade healthy food is healthier than packaged and canned foods which are full of preservatives and artificial flavors.
A diet rich in meat can also lead to lesser beneficial bacteria in the gut. A diet full of fresh fruits and vegetables with a small quantity of meat (if desired) is the best to help maintain healthy gut bacteria.
What Is the Correlation Between Gut Microbes and Anxiety?
The gut and the brain have a special connection known as the gut-brain axis. This gut-brain axis is a two-way network where the gut influences the brain, and the brain also impacts the gut. The gut is connected to the brain centers responsible for controlling emotions like stress and anxiety and cognitive function (body movements, thinking abilities, reasoning, and memory).
The neurotransmitters (chemical messengers that carry messages from neurons to the brain) play a critical role in maintaining this connection. They send signals throughout the body and play a vital role in developing psychological conditions such as anxiety. The neurotransmitters such as serotonin, dopamine, norepinephrine, and gamma amino butyric acid regulate mood. The following are the functions of these neurotransmitters -
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Serotonin - Is responsible for regulatory functions of the body, such as sleep, appetite, and mood).
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Dopamine - This neurotransmitter activates the reward center of the brain, affects the energy levels of a person, and is important for cognitive functions as well.
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Norepinephrine - It plays a role in the physiological response to stress, also known as the fight-or-flight response.
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Gamma Amino Butyric Acid, or GAMA - This neurotransmitter induces relaxation and calms down the body and mind in tense situations.
The nerves of the brain transmit impulses towards and from the nerves that line the gastrointestinal tract. That is how the gut is interlinked with the brain. The neurotransmitters carry out the transmission of impulses. An imbalance in the gut microbes will lead to an imbalance in neurotransmission, thus resulting in anxiety.
What Measures Can Be Taken to Improve Gut Health and Manage Anxiety?
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Dietary Modifications - Consuming fresh fruits, vegetables, and home-cooked food is important. Limit the consumption of red meat as much as possible. If no option exists and eating out is unavoidable, choose healthier options rather than fast food. Gut-healing food such as yogurt, fruits, vegetables, pulses, and sprouts should be included in the diet. Abstaining from aerated drinks, fried foods, spicy foods, and all types of junk food will be beneficial.
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Exercise - Moderate physical activity such as brisk walking, swimming, riding a bicycle, or cleaning the house will help manage stress and anxiety. Exercise improves metabolism and aids in digestion.
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Regulating Stress - Indulge in activities such as aerobics, yoga, and meditation, as this will ensure the overall well-being of the body. For example, meditation helps reduce stress which is a leading cause of many serious diseases. Meditation involves sitting with the back straight with closed eyes, focusing on each breath flowing inwards and outwards.
Conclusion
Gut microbes exist symbiotically within the gastrointestinal system of the body. Their presence impacts critical functions such as digestion, absorption, and immunity. The connection between the gut and brain is important; hence, maintaining a good diet and healthy lifestyle for proper mental function and well-being.
