Why good gut health equals good mental health
It’s not just a gut feeling. The connection between our stomach and state of mind is real. Dr Colin Koh of Healthcare International explains
Text: Livvie B
When we think of mental wellbeing and ways to improve it we often think of therapy, fitness, yoga, meditation and getting more sleep.
We tend to forget that nutrition and the food we eat plays a huge part on the wellness of our mind and its functionality. Those suffering from stomach issues such as IBS symptoms, bloating and indigestion will not be surprised to learn that Singapore has seen an increased demand for digestion-friendly food in recent years, suggesting that more of us are concerned about gut health.
As our gut is often referred to by scientists as our ‘second brain’, it’s fair to say that the happiness of our stomachs could be impacting our emotional health. To understand the connection further, The Soothe spoke with Dr Colin Koh of Complete Healthcare International.
Dr Koh believes in taking a holistic approach to medicine and preventive medicine, and firmly believes that wellbeing is more than just the absence of disease but the optimisation of the body and mind.
Please share more about your approach to healthcare management, particularly how gut health impacts overall mental and physical wellbeing?
Gut health has always been a fascination to me, especially how our nutrition impacts our wellbeing and mental health. Modern scientific research has shown that the health of our gut, the gut bacteria (gut microbiome), the digestive system, and the hormonal and immune processes within the gut can impact us physically and mentally.
With this in mind, there’s an increasing need for a more holistic approach to gut health and its influence on the rest of the body and its function. It’s more than just a digestive tub!
How important is the gut in terms of preventive health?
Our gut represents a large (albeit internal) surface, akin to our skin, to so many external environmental agents. The innate protective mechanisms and barriers in there are challenged daily by toxic chemicals and microbes that induce inflammation and damage our gut-blood barrier.
What about the gut-brain axis?
Scientific studies suggest that gut inflammation or imbalances in our microbiome (bacteria) can affect various blood-organ barriers and allow molecules produced in the gut to eventually enter the brain. When this happens, it can affect brain function, leading to anxiety, depression and memory loss. It can also trigger disrupted sleep. For example, many of us have lost sleep when we have abdominal bloating and cramping or frequent loose stools. We also know how energising it can feel to have a flat, non-tender and non-bloated tummy.
What foods should we avoid to maintain a healthy gut and mind?
Avoid unclean water and poorly prepared raw foods which can potentially increase the introduction of bad disease-causing bacteria and parasites. Sugars and alcohol are common culprits as they often encourage yeast overgrowth.
For some individuals with food intolerances or sensitivities like dairy, eggs or gluten sensitivity, avoiding them can reduce inflammation. After a period they can be reintroduced carefully.
Always keep a healthy gut microbiome with probiotics from naturally fermented foods like yoghurt, kimchi, tempeh orkefir. Alternatively, purchase a good multi-strain probiotic regularly.
Lastly, try to take antibiotics only when absolutely necessary. They should never be used for viral infections like the common cold. Also, ensure you take probiotics with — and especially after — antibiotics.
