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Gut Brain Axis: masterclass with Dr. Chris van der Linden.
During the WOW Health Congress, nutrition scientist and founder of Insentials, Amandine De Paepe, and neurologist Chris van der Linden gave an inspiring masterclass on the impact of nutrition on (mental) health. They emphasized the important connection between nutrition, gut health, and mental well-being, with a particular focus on the hormonal changes women experience.
Mental health in women is often underestimated and remains a taboo topic, even though hormonal fluctuations play a significant role in their well-being. Amandine De Paepe explains that understanding the connection between the gut and the brain is essential. Chris van der Linden adds that in the first 30 years of his career as a neurologist, he did not focus on gut health, but in the past 10 years, it has become increasingly clear how crucial the gut is for overall well-being and its communication with the brain.
About Dr. Chris van der Linden
Dr. Chris van der Linden, neurologist, completed his training at the prestigious Harvard University in Boston and the University of Texas in the United States. After specializing in movement disorders at the Baylor College of Medicine in Houston, TX, he settled in Ghent, where he worked at the Ghent University Hospital.
Until October 2021, Dr. van der Linden was a neurologist at St. Lucas Hospital in Ghent, treating patients with movement disorders, Gilles de la Tourette syndrome, Parkinson’s disease, dystonia, and more. He is now active in his own Center for Neurology and Orthomolecular Medicine at the Coupure in Ghent.
The constant pressure on women
Women often juggle multiple roles simultaneously: mother, employee, and homemaker, while constantly keeping a long to-do list in mind. This ongoing pressure leads to stress, overstimulation, and sometimes even anxiety, yet these feelings often receive insufficient attention.
During the WOW Health Congress, Amandine De Paepe emphasized the importance of breaking the taboo around these issues. She pointed out that understanding the connection between our gut and brain is crucial, as scientific research shows that gut health has a direct impact on mental well-being.
The impact of chronic stress
It's striking that as many as 72% of working women struggle to find a healthy work-life balance, and one in three feels genuinely unhappy. This problem starts at a young age: even many 18-year-olds already experience overstimulation.
Unfortunately, too many women turn to antidepressants, even when it's not always necessary. Chronic stress plays a major role in this. While acute stress can sometimes provide a burst of energy, prolonged stress has a negative impact on overall well-being. This important issue deserves more attention and recognition in our society.
Look at the cause of a mental imbalance
Hormonal fluctuations, such as those caused by birth control, puberty, or perimenopause, can have a significant impact on mental well-being. Yet, antidepressants are often prescribed too quickly, without first investigating the underlying cause of a mental imbalance. Especially in women, drops in hormones such as progesterone affect feelings of happiness. The current healthcare system makes it difficult to thoroughly examine these causes. A general practitioner often has only 15 minutes per patient, making a quick diagnosis and medication the norm. However, truly sustainable solutions require a broader approach. A multidisciplinary method, where doctors, psychologists, and nutrition experts collaborate, can help find the right balance and address the real causes of mental health issues.
Mental health is linked to various factors such as insulin resistance, nutrition, cortisol levels, birth control, and sleep quality. For example, a disrupted sleep pattern can have a major impact on how we feel. Although antidepressants are often seen as a solution, they can have side effects, such as personality changes and weight gain, which can lead to a vicious cycle. Additionally, people often turn to substances like alcohol and caffeine to reduce stress and anxiety. That is why it's essential to take a broader view of the causes of mental imbalance and not rely too quickly on medication as the only solution.
The role of the gut in mental health
The connection between the gut and the brain plays a crucial role in mental health. No less than 90% of the nerve cells in the gut send signals to the brain, demonstrating how significantly our gut microbiome influences our well-being. The gut is responsible for producing serotonin, the so-called "happiness hormone," which explains its impact on our mood.
Additionally, external factors such as pollution, harmful bacteria, poor nutrition, and lack of sleep can disrupt gut health. Scientific research increasingly highlights the importance of a healthy gut microbiome for both physical and mental balance.
It's clear that maintaining a healthy gut flora is essential for overall well-being.
The autonomous function of the gut and its impact on mental health
Dr. van der Linden explains that the gut operates largely autonomously and doesn't have a conscious representation in the cerebral cortex, unlike our senses such as vision and hearing. The enteric nervous system, with its 500 million nerve cells, can function independently without direct influence from the brain. However, there is constant interaction through the vagus nerve, which establishes the connection between the gut and the brain.
Serotonin, an important happiness hormone, is present in much higher concentrations in the gut than in the brain. A healthy gut microbiome, composed of various microorganisms such as bacteria and fungi, is crucial for mental balance. When the composition of this microbiome is disrupted, it can lead to feelings of unhappiness.
The gut microbiome begins forming at birth and has a lasting influence on both physical and mental health. Factors such as a cesarean section or the absence of breastfeeding can affect the microbiome's development, which in turn may influence mood later in life. Additionally, the mother's health and stress levels during pregnancy play a crucial role in the child's well-being.
Childhood trauma and stress factors, such as physical or sexual trauma, also have a major impact, especially in women. These influences are often underestimated, yet they're essential to understanding mental health later in life.
The impact of hormonal fluctuations on women's well-being
Hormonal fluctuations during the menstrual cycle have a significant influence on women's well-being. The balance between estrogen and progesterone can vary, leading to both positive and negative emotions.
Hormonal imbalance, particularly between estrogen and progesterone, affects not only mood but also gut health. In the second phase of the menstrual cycle, when progesterone rises, women often feel less energetic and bloated due to slower intestinal motility. These hormonal fluctuations can lead to mood swings, fatigue, and even chronic exhaustion.
Additionally, research shows that women have a lower stress tolerance than men, likely due to hormonal influences. However, society does not sufficiently take this into account, highlighting the need for adaptations in the professional world.
Sleep disorders and metabolic imbalances also play a crucial role in well-being. Low-grade inflammation, often caused by leaky gut, can contribute to fatigue, mood swings, and increased susceptibility to infections. Many women also experience chronic pain, such as cervicobrachialgia (neck and shoulder pain), often resulting from increased muscle tension caused by brain or gut stress.
Other hormones, such as insulin, also play a role. Insulin resistance can even lead to fertility issues. Amandine shares her experience with insulin resistance, despite maintaining a healthy weight and lifestyle, which resulted in six miscarriages and prolonged difficulties conceiving.
This issue is often overlooked because not all hormonal factors are considered. Insulin resistance is not solely linked to overweight or an unhealthy lifestyle but can also be caused by genetics or stress. It's treatable by maintaining a healthy glucose balance through strength training, intermittent fasting, and stress management.
Testing for insulin resistance is crucial, as undiagnosed cases can lead to diabetes.
The role of the liver in hormonal balance
The liver plays a crucial role in hormonal balance and overall well-being. A healthy liver is essential for the metabolism of hormones and the detoxification of harmful substances from the body. When the liver doesn't function optimally, it can lead to hormonal imbalances, which in turn can cause various health issues.
A healthy microbiome promotes the production of neurotransmitters such as serotonin, which directly influences mental well-being. The connection between nutrition, gut health, and mental balance is therefore essential for both physical and mental health.
Chronic stress, which leads to elevated cortisol levels, makes the immune system more vulnerable to infections. Poor oral hygiene, a disrupted microbiome (dysbiosis), and nutrient deficiencies worsen these problems. Additionally, genetic factors and childhood trauma can affect stress resilience.
The vicious cycle of chronic stress, hormonal imbalance, insulin resistance, and low-grade inflammation can ultimately lead to depressive feelings.
The impact of chronic stress on health
Stress also has a significant effect on our nutritional needs, as it increases the body's demand for vitamins. Many women under stress choose to follow a vegan diet, but without the proper intake of animal proteins, they risk a vitamin B12 deficiency. This deficiency can lead to fatigue and negatively impact their mental well-being.
Therefore, it's essential to find a balanced approach to managing stress. Physical activity and strength training play a crucial role in this process; they not only promote mental health but also support gut health.
The role of healthy nutrition
Healthy nutrition is essential for both physical and mental well-being. Fermented foods such as kefir, miso, and kombucha are particularly valuable due to their high content of prebiotics and probiotics. These substances can quickly have a positive effect on gut health and mental balance. Additionally, it's crucial to choose unprocessed foods, including fiber-rich vegetables, fruits, and whole grains such as quinoa, chia seeds, and flaxseeds. Fatty fish, such as wild salmon, also provides essential omega-3 fatty acids that are important for overall health.
The impact of sugar on health
Sugar has a significant effect on well-being, especially in women, due to hormonal fluctuations during the cycle. While it's normal to experience sugar cravings, excessive intake can be harmful, particularly for the liver, which stores sugar. Too much sugar can lead to insulin resistance, which, as mentioned earlier, affects other hormones such as estrogen and progesterone. This can worsen menopausal symptoms and cause an irregular blood sugar level, leading to energy crashes and an increased craving for sugar.
For these reasons, it's important to limit sugar intake. This not only helps maintain stable blood sugar levels but also prevents inflammation.
Chronic inflammation and prevention
Chronic inflammation is a common issue in modern society and often manifests as various minor ailments. These symptoms are an important indicator that we are in an intermediate phase of health: not completely healthy, but not seriously ill either. The good news is that these conditions are often reversible if addressed in time.
The COVID-19 pandemic has shown us the importance of prevention. It's crucial to take a proactive approach to health. We should not wait until we feel unwell but rather recognize and address the early signs of health problems.
Fatty liver: a common condition
One example of a prevalent condition is fatty liver. This problem is often associated with overweight or alcohol consumption, but did you know that one in three women suffers from it? The main cause is sugar, specifically fructose. Although fructose is often considered the "healthy" sugar found in fruit, excessive amounts can be harmful.
Eating patterns and conscious choices
It's important to be mindful of what we eat. Here are some practical tips:
- Start each meal with vegetables: This increases fiber intake and helps prevent unhealthy choices. A salad with pasta or vegetables with fries can already make a significant difference.
- Limit fruit intake: Fruit is healthy, but consume it in moderation. Three pieces per day are sufficient. Avoid sugary snacks such as smoothies or fruit-based snacks, which often contain high amounts of fructose.
- Opt for a savory breakfast: Avoid a sugar-rich breakfast, such as a slice of bread with Nutella. Choose savory options that keep energy levels stable throughout the day.
- Eat sweets immediately after a meal instead of separately throughout the day: If you want a sweet snack, consume it right after your meal to avoid blood sugar spikes.
Healthy nutrition forms the foundation of well-being, but relying solely on diet is not enough. Many foods have been modified over time. An interesting example is the carrot, which was originally purple but was turned orange by the Dutch. It's important to be aware of these changes and their potential impact on health.
The rise of nootropics in mental health
Nootropics are an exciting and emerging trend in the world of mental health. These natural ingredients support mental well-being without the unwanted side effects often associated with traditional antidepressants. A notable example is lion's mane (Hericium erinaceus), which research suggests may contribute to improved energy, focus, and overall mental well-being without the risk of dependency or negative effects on personality or weight.
Additionally, other promising compounds include safranal, which promotes the production of the happiness hormone serotonin, and magniferin, which research indicates may stimulate dopamine production. It's important to recognize that the brain consumes as much as 20% of the body's energy, highlighting its need for proper nutrition. Integrating nootropics into the diet can be a valuable step toward improving mental health and overall well-being.
The research on nootropics: opportunities and considerations
Dr. Chris van der Linden concludes with the idea that the development of new medications involves years of extensive studies, which come with significant costs. The same level of research is not conducted for dietary supplements and nootropics, making it difficult to provide scientific proof of their effectiveness. However, this does not mean that these products should be dismissed dogmatically. It's important to explore whether dietary supplements or nootropics could be beneficial for you.
Although there are no extensive clinical studies, anecdotal experiences and well-supported information suggest that they can indeed be effective. Do not be guided solely by voices that claim something does not work due to a lack of evidence; it may be worthwhile to give these products a chance and see how they can improve your well-being.
¹Safranal (saffraan) helpt om een positieve ingesteldheid te behouden en helpt relaxatie te bevorderen.*
²Lai, P. L., Naidu, M., Sabaratnam, V., Wong, K. H., David, R. P., Kuppusamy, U. R., Abdullah, N., & Malek: Effects of Saffron Extract Supplementation on Mood, Well-Being, and Response to a Psychosocial Stressor in Healthy Adults: A Randomized, Double-Blind, Parallel Group, Clinical Trial
³Jackson, P. A., Forster, J., Khan, J., Pouchieu, C., Dubreuil, S., Gaudout, D., Moras, B., Pourtau, L., Joffre: : S. N. (2013). Neurotrophic properties of the Lion's mane medicinal mushroom, Hericium erinaceus
⁴Tseng, P., Lin, P., Tu, K., Cheng, Y., Wu, C., & Chen, Y. (2015). Significantly lower nerve growth factor levels in patients with major depressive disorder than in healthy subjects: a meta-analysis and systematic review. Neuropsychiatric Disease And Treatment, 925. https://doi.org/10.2147/ndt.s81432
*Gezondheidsclaim in afwachting van Europese toelating
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