Could improving your gut health reduce the risk of neurodegenerative conditions?

The link between gut health and overall well-being is becoming increasingly well recognised. Scientists and healthcare professionals are now looking at how the gut and brain communicate with each other, and how this relationship could affect the risk of developing neurodegenerative conditions such as Parkinson’s disease, Alzheimer’s disease and other mental health disorders.

This article will explore what happens when beneficial bacteria are missing from the gut, how the gut communicates with the brain, how gut health is connected to specific conditions, and practical steps you can take to support a healthier gut.

Key Takeaways

Here are the five biggest takeaways from this article about gut health and the risk of neurodegenerative conditions:

• A lack of beneficial bacteria in the gut can contribute to inflammation and poor immune function, which may increase the risk of brain-related conditions.

• The gut and brain communicate via the gut-brain axis, a complex network involving nerves, hormones and chemical messengers.

• Gut health has been linked with conditions such as autism, Parkinson’s disease, Alzheimer’s disease, anxiety and depression.

• Eating fibre-rich foods, fermented products and using probiotics and prebiotics may support gut health and improve overall wellbeing.

• Lifestyle changes such as limiting processed foods, managing stress and staying physically active can help maintain a balanced gut microbiome.

What happens when beneficial bacteria are missing from your gut?

The human gut is home to trillions of microbes that help with digestion, nutrient absorption and immune function. When these beneficial bacteria are missing or out of balance, the result is known as dysbiosis. Dysbiosis can increase inflammation throughout the body, weaken the immune system and affect how the gut communicates with the brain [1].

This imbalance may contribute to the development of chronic illnesses and neurodegenerative conditions. For example, without sufficient beneficial bacteria, harmful microbes can thrive, leading to the production of toxins and inflammatory compounds that negatively affect brain function.

How the Gut Communicates with the Brain

The gut and brain are closely linked through what is known as the gut-brain axis. This includes the vagus nerve, immune signalling pathways, and chemical messengers called neurotransmitters. The gut produces many of the same neurotransmitters found in the brain, such as serotonin and dopamine, which are crucial for regulating mood and behaviour.

An imbalance in gut bacteria can affect the production of these neurotransmitters, potentially leading to changes in mood, cognition and overall brain health. Research suggests that this two-way communication may play a role in both neurological disorders and mental health conditions [2].

Gut Health and Autism

Studies indicate that children with autism often have a different composition of gut bacteria compared to those without the condition. Some research suggests that gastrointestinal symptoms, such as constipation and diarrhoea, are common in children with autism and may influence behaviour and social interactions [3]. While more studies are needed, improving gut health could be a supportive approach in managing certain aspects of autism.

Gut Health and Parkinson’s Disease

Parkinson’s disease is a neurodegenerative condition characterised by tremors, stiffness and difficulties with movement. Researchers have found that changes in gut bacteria may appear years before the onset of Parkinson’s symptoms [4]. Inflammation triggered by poor gut health may contribute to the death of nerve cells in the brain, leading to the progression of the disease. 

Gut Health and Alzheimer’s Disease

Alzheimer’s disease is the most common form of dementia. Emerging evidence suggests that inflammation and toxins produced by an imbalanced gut microbiome may play a role in the development of Alzheimer’s [5]. Some scientists believe that addressing gut health early in life could help lower the risk of developing the condition in later years.

Gut Health and Anxiety

The gut produces many of the body’s neurotransmitters that influence mood. When the gut microbiome is disrupted, it can alter levels of serotonin and gamma-aminobutyric acid (GABA), which play important roles in reducing anxiety. Research suggests that people with anxiety disorders may have different gut bacteria compared to those without anxiety, highlighting a potential link between the gut and mental well-being [6].

Gut Health and Depression

Similar to anxiety, depression has been linked to imbalances in the gut microbiome. Inflammation caused by dysbiosis can affect the brain and contribute to low mood. Some studies suggest that improving gut health through diet, probiotics and lifestyle changes may support mental health and reduce symptoms of depression [6].

How to Support a Healthy Gut

Maintaining a healthy gut does not need to be complicated. Simple dietary and lifestyle changes can have a significant impact on the balance of gut bacteria and may help reduce the risk of neurological and mental health conditions [7].

Eat a fibre-rich diet

Fibre is essential for gut health as it feeds beneficial bacteria. Foods such as wholegrains, fruits, vegetables, beans and lentils provide the type of fibre that helps support a diverse and thriving microbiome.

Include fermented foods

Fermented foods such as yoghurt, kefir, sauerkraut and kimchi contain live cultures that can boost beneficial bacteria in the gut. Including these foods in your diet can help support digestion and overall gut balance.

Consider probiotics and prebiotics

Probiotics are supplements or foods containing live bacteria that can restore a healthy gut balance. Prebiotics, on the other hand, are fibres that feed beneficial bacteria. Combining both may offer greater benefits to the gut-brain connection.

Limit processed foods and excess sugar

Processed foods and high sugar intake can encourage the growth of harmful bacteria, contributing to inflammation and dysbiosis. Reducing these foods in your diet supports a healthier gut environment.

Stay active and manage stress

Regular physical activity helps stimulate digestion and promote a balanced gut microbiome. Managing stress is equally important, as high stress levels can negatively affect the gut and the brain. Techniques such as mindfulness, meditation and breathing exercises may be beneficial.

Personalised nutrition

A personalised nutrition plan can provide you with all the information and tools you need to improve your gut health using your diet. A service like Vivere’s gut microbiome test includes a personalised nutrition plan based on the results of a gut microbiome test. Vivere’s test also includes a free one-to-one session with a qualified nutritionist to guide you through your results and the next steps you need to take to improve your gut health.

Final Thoughts

The relationship between gut health and brain function is complex but increasingly supported by scientific evidence. An imbalance in gut bacteria can contribute to inflammation and changes in neurotransmitter production, which may increase the risk of neurodegenerative and mental health conditions. By supporting gut health through diet, probiotics, regular exercise and stress management, it may be possible to protect brain health and improve overall well-being.

Sources

[1] THE ROLE OF GUT BACTERIA IN HEALTH AND DISEASE - Guts UK

[2] How gut bacteria are controlling your brain - BBC

[3] Children with autism may have different gut bacteria - Southampton Biomedical Research Centre

[4] What’s the gut got to do with Parkinson’s? - Parkinson's UK

[5] Alzheimer's disease: Could gut bacteria play a role? - MNT

[6] Gut Microbiota in Anxiety and Depression: Unveiling the Relationships and Management Options - PMC

[7] UK Meds Gut Health Diet Plan: How To Improve Your Gut Health - UK Meds