Dr Tim Spector has highlighted an eye-opening connection between your mental health and your gut. In a recent episode of Diary Of A CEO, the well-known health expert, who is frequently featured on ITV’s This Morning, shared insights on how gaining knowledge about your gut’s microbiome might be crucial in combating depression and various other illnesses.
While chatting with podcast host Steven Bartlett, the doctor emphasised that we should consider our gut microbes as a separate organ. It plays a significant role in our immune system, mood, and overall well-being.
These tiny organisms produce essential chemicals such as serotonin and influence our reactions to various substances, including food and medications, he said. Tim Spector described gut microbes as part of the microbiome, which is the collection of tiny organisms living in our intestines.
He said that your gut’s own microbiome is significant, with its overall weight being similar to that of the human brain. He also pointed out that the conventional perspective on food, which focusses on just calories and macronutrients, is no longer relevant, and he says gut health is key to grasping nutrition.
“The old idea that food is just calories, macros, it’s fats and carbs and proteins, just those four things.” he told viewers. “That’s 100 years old mentality.”
Tim Spector went on to discuss the impact of gut microbes in influencing our susceptibility to a range of diseases, such as cancer, autoimmune conditions, and mental health issues. He referenced a study on identical twins to demonstrate the extraordinary diversity and critical role of gut microbiota.
“The only thing I’ve ever found in 30 years that’s really different about identical twins is their gut microbes. And that explains why one gets cancer, the other one doesn’t, why one gets an autoimmune disease or one’s depressed and one’s happy,” he said.
In a discussion with Steven Bartlett regarding the impact of the gut microbiome on mood, the doctor explained that serotonin, a substance generated by gut microbes, plays a crucial role in regulating neurochemical balance, which is vital for preventing depression and anxiety.
According to a study, researchers found the gut provides approximately 95% of total body serotonin, most of which exists in plasma. The study states: “Although serotonin has intrinsic roles in the intestines and peripheral metabolism, it is capable of locally activating afferent nerve endings that are connected directly to the central nerve system.”
“We know more about mood than anything else, and so we do know that depression, anxiety is intricately linked to the quality of your gut microbes,” he added. “So it’s a transmissible condition. And if you go back to me telling you that one of the chemicals that our microbes produce is serotonin.
“Some sort of sort of cuddle love friendly, warm chemical that affects our brain, that is the key to dopamine and everything else that goes on in our head.” Tim Spector cautions that the contemporary diet, frequently rich in processed foods, negatively impacts microbiome health and worsens mental health conditions.
He suggests that focusing on diet and enhancing gut health may serve as a more effective initial approach to treating depression compared to quickly turning to antidepressants. He explained: “If you want to help someone with depression, the first thing is not to put them straight onto an antidepressant.
“Which, in many cases does didn’t work because of this individuality as talking about, which probably, again, related to the microbes because they break down the tablet into its active chemicals. But it’s to make sure they’ve actually got gut-friendly diet.”
To enhance your gut microbiome, the health specialist suggests adopting a Mediterranean-style diet and regularly incorporating probiotics into your meals. He added: “If you take a group of depressed or anxious people, virtually all of them will have deranged microbiomes and be producing abnormal chemicals.
“And there have been now some recent studies showing that, compared to traditional antidepressant medication, probiotics do work as well if you give a course of probiotic medication. But even more impressive is if you give them a Mediterranean gut-friendly diet, you get actually better results.”
What is a Mediterranean diet?
A typical Mediterranean diet is based on essential elements such as a wide variety of vegetables, fruits, legumes, grains, and products derived from grains. This encompasses foods such as whole grain bread, pasta, and brown rice.
This dietary plan consists of a well-rounded combination of fish, poultry, and select low-fat dairy items, complemented by occasional servings of nuts. It emphasises smaller quantities of red meat and desserts. Rather than relying on saturated fats such as butter, lard, or ghee, it utilizes healthier unsaturated fats, particularly olive oil.
Plus, according to the British Heart Foundation, studies on this eating pattern have indicated a lower likelihood of encountering issues like type 2 diabetes, high blood pressure, and elevated cholesterol levels, all of which contribute to heart disease risk. Additionally, researchers have discovered that individuals who adhere closely to a Mediterranean diet tend to enjoy a longer lifespan and have a reduced chance of obesity.
What are probiotics?
Probiotics are beneficial live microorganisms, including bacteria and yeasts, that are believed to offer a range of health advantages. They are commonly found in yoghurts or available as dietary supplements and are frequently referred to as “good” or “friendly” bacteria.
Probiotics are believed to aid in re-establishing the natural balance of bacteria in your digestive system, including both your stomach and intestines, especially after it has been thrown off by an illness or medical treatment.
According to the NHS, there’s some evidence that probiotics may be helpful in some cases, such as helping to ease some symptoms of irritable bowel syndrome (IBS).
Fermented foods are rich in probiotic bacteria, which are beneficial live microorganisms that support digestion and promote gut health. Here are a few examples of foods that contain probiotics:
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Yoghurt
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Kimchi
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Sauerkraut
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Miso
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Tempeh
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Pickles
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Kombucha
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Hard cheeses
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Apple cider vinegar