How Digestive Health Impacts Mental Health

Two years ago I wrote about the brain belly connection and how gut health can impact mental health – mood, memory and even more serious disorders, from Autism to Alzheimer’s.
In July of 2013 a new study appeared in the international Journal PlosOne on Autism. In this study researchers compared the gut bacteria of 20 autistic and 20 healthy children, and found that “autistic children not only had far less gut bacteria, but also had much lower diversity. But according to study author Rosa Krajmalnik-Brown, PhD, a researcher with Arizona State University, not only can this lack of good bacteria cause gastrointestinal problems in autistic children, “studies have shown that when we manage these problems, their behavior improves dramatically.”  (click here to read more)

Dr. Mark Hyman in his book The UltraMind Solution notes similar effect on otherwise “normal” children with ADHD, as well as adults. Moreover, he illustrates how correcting imbalances in the belly can have dramatic affects on mood, behavior and memory. For example he describes how one woman’s OCD (Obsessive Compulsive Disorder) simply disappeared after eliminating a particular bad bacteria from her gut.

His experience suggests that addressing issues at the gut level “has dramatic implications for new ways to cure mental illness and neurodegenerative disease. The gut,” he notes, “is the literal and figurative center of our health. If you start by fixing your gut, many things will fall into place.” (The UltraMind Solution, p. 194)

So what sort of gut problems are we talking about? How do these get started? And how can they be overcome?

There are at least 4 potential gut or digestive disruptions that can effect the brain. First, is simply a lack of enzymes required to digest our food. The primary digestive enzymes are protease (to digest protein), amylase (to digest carbohydrate), and lipase (to digest fat). These enzymes function as biological catalysts to speed the reactions that break down food. However, as we age our capacity to make these enzymes diminishes significantly.

Dr. Edward Howell in his book Enzyme Nutrition, notes raw foods also provide enzymes that naturally break down food for proper absorption. However, cooking these foods for a prolonged period over 118 degrees, destroys most if not all of their enzymes as well as B-vitamins needed to metabolize and assimilate these foods. This over cooked diet, he suggests, is why many by middle age are metabolically depleted of enzymes. As a result our glands and major organs, including our brain suffer from the resulting nutritional deficiencies. Studies show an over-cooked, over-refined diet devoid of these enzymes and B-vitamins may even result in excessive shrinkage in the brain as we age.

Second, a lack of healthy bacteria – probiotics – can also result in reduced production and mal-absorption of nutrients.  Some of the B-vitamins like Cobalamine (B-12) one of the most essential nutrients for our brain (see previous article) can be made in our gut, providing we have enough of the right bacteria (vitamin K for clotting and keeping calcium in our bones and out of our arteries is also made in the gut). Healthy bacteria/ probiotics are also needed to prevent a loss of nutrients through diarrhea, to prevent or control allergic responses, and to protect our immune system by keeping the bad bacteria under control. Dr. Hyman’s illustration above with the woman with OCD, demonstrates how powerful these rogue bugs can be in disrupting mental, emotional and behavioral health.  (Note: Unfortunately, most commonly used antibiotics wipe out the good bacteria as well as the bad. ) 

A study in the UK showed those classified as  “elderly” have nearly 1,000-fold less friendly bacteria than younger adults.

Third, in addition to enzymes and bacteria, we also need adequate amounts of certain stomach acids like hydrochloric acid HCl to activate the above noted enzymes that help break down proteins and stimulate other digestive processes. Many people, however, lacking the required enzymes, produce too much acid (see explanation below). So they end up taking antacids like Prilosec® and Zantac®, Tums®, Maalox® or Mylanta® to suppress this fire in their belly and related “heart burn.”  The problem however, is that we need some acids (intrinsic factor) to break down and extract B-12 from the meat and other proteins we eat. As a result, a Johns-Hopkins report notes that the overuse of these medications has been linked to a variety of cognitive ills, including depression and dementia, even Alzheimer’s.

The Typical American Digestive Dilemma.  

Nutritional researcher John Barron, gives the following description of what typically happens in the average American who eats a typical overcooked American diet, void of enzymes.

“This means that, for most of us, the food entering our stomach is severely enzyme deficient. The food then sits there for an hour, like a heavy lump, with very little pre-digestion taking place. In an attempt to overcompensate for lack of enzymes in the food, the stomach produces an inordinate amount of stomach acid to compensate, leading to acid indigestion.

Taking antacids or purple pills doesn’t actually solve the problem; it merely eliminates one of the symptoms. Ultimately, though, it passes even more quantities of poorly digested food into the intestinal tract where it leads to gas, bloating, bad digestion, chronic digestive disorders, in addition to blowing out your pancreas, which tries to compensate by producing huge amounts of digestive enzymes for use in the small intestine. All of this is exacerbated by foods and beverages such as alcohol (especially beer), high sugar foods, and caffeinated foods (coffee and tea, etc.) that can actually double acid production.” http://www.jonbarron.org/article/stomach-acid

The Solutions

John goes on to note that “What nature intended is that you eat enzyme rich foods like papaya, pineapple, mangos and chew your food properly. If you did that, the food would enter the stomach laced with digestive enzymes. These enzymes would then “predigest” your food for about an hour — actually breaking down as much as 75% of your meal.”  Thus reducing the need for extra acid.

The fiber in whole foods are also called prebiotics, and provides food for the good bacteria/ probiotics to feed on. People who eat a high fiber diet, for example _ rich in vegetables, fruit, whole grains, beans, and nuts _ have a more diverse variety of gut microflora, according to nutrition professor Megan Baumler, PhD, RD.

We can also eat foods or take supplements that contain prebiotics and probiotics. Fermented foods like sugar free yogurt, kefir, sauerkraut, kimchi, and fermented soy, provide probiotics that help to supply the healthy bacteria our gut needs to succeed, and to overcome any lingering bad bugs. Click here to learn more. 

Dr. Howell also notes a “simple solution” for most people with excess stomach acid is to supplement with digestive enzymes which can digest up to 70% of the meal in the pre-acid phase, thus eliminating the need for large amounts of stomach acid and also taking tremendous stress off the digestive system and the pancreas.

If you are older or have a hard time eating enough raw foods, supplementing with digestive enzymes can also help promote optimal digestion and better absorption of nutrients. They provides a potent array of the amylase, protease and lipase enzymes that are designed to adapt to a variety of stomach acid pH conditions and provide powerful digestion of protein, fat, carbohydrates, milk lactose and vegetable cellulose. ( Click here to learn more and save on enzymes)

If you are concerned about blood sugar levels or absorbing too many starches or carbohydrates formula are available without amylase, to reduce their rapid breakdown and absorption. (Click here to learn more and save.  Revenue from the purchase of these supplements go to  support this site. )

Stress can also disrupt the level of healthy bacteria in our gut, say experts. All the better to continue eating a high fiber plant-based diet during times of stress, they advise. And again you may want to consider Dr. Johnson’s course on Autogenic relaxation techniques. (E-mail me for a link to that and more info if you are interested.)

All in all I’m convinced that many people’s mental health challenges (especially seniors) may be linked to problems iin their gut and digestive system. It’s a compelling area for further study and experimentation.

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