The Dialogue Between the Brain and Microbes
Have you ever been in a situation where you felt that everything was out of control? Several delayed tasks, endless responsibilities, and pressure that does not leave you for a moment? If your answer is yes, know that you are not alone. Psychological stress is one of the most common public health challenges in the modern world, affecting not only the mind but also the body.
In recent years, scientific studies have shown that stress can alter the gut microbiome —a complex community of beneficial microorganisms in the digestive tract—and lead to what is referred to as dysbiosis. In this article, we take an in-depth look at the impact of stress on the microbiota, the role of probiotics in improving this condition, and strategies for dealing with chronic stress.
The Gut Microbiome and the Gut–Brain Axis: A Bidirectional Pathway
The gut microbiome and the human brain are interconnected through a neurohormonal pathway known as the gut–brain–microbiome axis. This pathway includes the vagus nerve, stress hormones (such as cortisol), the immune system, and neurotransmitters.
Studies on germ-free (GF) mice have shown that in the absence of the gut microbiome, the response to stress becomes abnormally intense. In one of these studies, corticosterone levels in GF mice increased significantly after exposure to social stress.
What Does Stress Do to Gut Microbes?
Multiple human and animal studies have shown that both chronic and acute stress alter the gut microbial composition in favor of pro-inflammatory species. For example:
In the Unpredictable Chronic Mild Stress (UCMS) model, Lactobacillaceae populations decreased and depression-like behaviors increased.
In the Chronic Social Defeat Stress (CSDS) model, Helicobacteraceae families increased while Ruminococcaceae decreased.
Stress can increase the production of corticosterone in intestinal cells (even without the involvement of the adrenal glands.)
Probiotics: The Microbiome's Saviors in the Face of Stress
Probiotics are live and beneficial microorganisms that can restore the lost balance of the gut microbiome. These small organisms influence mental health by regulating the HPA axis, producing neurotransmitters such as serotonin, GABA, and dopamine, reducing systemic inflammation, and activating the vagal pathway.
Administration of Lactobacillus rhamnosus JB-1 in mice led to decreased corticosterone and improved social behavior—an effect that disappeared after vagotomy.
Bifidobacterium longum 1714, in a human trial, reduced cortisol levels after stress. The combination of L. helveticus R0052 and B. longum R0175, in several human studies, reduced the hormonal response to stress.
What Diseases Can Be Triggered by Stress?
- Excessive stress can initiate or exacerbate many disorders, including:
- Gastrointestinal disorders such as Irritable Bowel Syndrome (IBS)
- Depression and anxiety
- Peptic ulcers
- Stroke
- Immune system disorders
- Diabetes and metabolic disorders
Stress Awareness Month: An Opportunity for Dialogue and Self-Care
Every April, the global Stress Awareness Month campaign is held to help people learn more about the effects of stress and how to deal with it. This time is an opportunity to free ourselves from the shame and judgment surrounding mental health and to begin open and compassionate conversations with others.
How Can We Take Care of Ourselves This Month?
- Regular physical activity to increase endorphins and reduce cortisol
- Reducing consumption of caffeine and stimulants
- Using natural supplements such as ashwagandha, omega-3, and green tea
- Spending time with friends and laughing – laughter is a natural therapy
- Taking probiotic supplements
Studies have clearly shown that a deep and bidirectional relationship exists between stress and the gut microbiome. Under stress, undesirable changes occur in the composition of gut bacteria that may impair mental health. Using probiotics, by restoring microbial balance, promoting neurotransmitter production, and reducing inflammation, can be an effective tool in managing stress.
To reduce anxiety, you may use products such as FamiLact and FamiLact 2 Plus. Also, to improve stress-related conditions such as IBS and eczema, Wellgut IBS and Wellgut Eczema may be beneficial.
To have a calm mind and a healthy body, one must have a healthy gut. Starting today, by taking care of your mental health and microbiome, take a step toward a better life.