People struggling with seasonal depression should look to their gut microbiome to boost their mental health, researchers have advised.
As winter advances and the days become shorter, many are grappling with symptoms of depression that are brought on by the change in seasons. Experts believe that 35 percent of Brits experience seasonal affective disorder (S.A.D.), but this figure may be even higher when you account for the people who do not seek help from their GP.
Scientists believe that S.A.D. is caused by the lack of sunlight available during the winter thanks to longer nights and increased cloud cover. This can have serious effects on your mental health.
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A drop in sunlight can throw off your body’s circadian rhythm, confusing the neurotransmitters that regulate hormone levels.
Limited exposure to the sun during winter also results in our body’s vitamin D levels dropping, while spending more time indoors as temperatures drop also means less exercise and social interaction. All of this raises the risk of feeling anxious and unhappy.
Luckily, relief could be around the corner as researchers suggest that seasonal depression could be fought off with a single supplement.
‘Breakthrough’ supplement
A new clinical trial has been hailed as a “breakthrough” for showing that taking a prebiotic fibre supplement not only “significantly reduces systemic inflammation but also improves mental health markers, such as stress, anxiety, and depression”.
After consuming 10g of prebiotic fibre every day for 12 weeks, 45 percent of participants reported an improvement in their mood and 44 percent felt less anxious.
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The study, which was led by probiotic manufacturer Myota, also found that consuming the patented mix of prebiotic fibres significantly reduced inflammation in the body – a condition that has been linked to gut issues, stress, and sleep disorders.
These findings suggest that an effective and affordable solution to treat winter depression may be on the horizon if the prebiotic fibre supplement is approved for sale.
“The significant reduction in both inflammation and mental health symptoms, seen alongside improvements in microbiome composition, suggests that precision prebiotic fibre could become a vital tool in promoting both physical and mental wellbeing,” Dr Caitlin Hall, head of research at Myota, told The Independent.
What is the relationship between our gut and our mood?
The study adds to a growing body of evidence which shows that our mood is also closely linked our gut health.
In 2022, the National Institutes of Health explained that “the disorder of the intestinal microbial system structure plays a crucial role in depression. The gut-brain axis manifests a potential linkage between the digestion system and the central nervous system.”
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Scientists believe that this relationship between anxiety and our gut is due to the workings of hormones that control our mood. Consuming prebiotics increase the body’s levels of serotonin, the hormone that makes us feel happy.
These prebiotics also alter the microbiome flora in the gut, which reduces the production of catecholamine, also known as the ‘fight or flight’ hormone. This limits our instinctive fear response, and thus any feelings of anxiety.
How can you boost your microbiome without supplements?
While Myota’s supplement may not be available to the general public just yet, do not despair. Many experts have suggested that smart dietary choices could also boost your microbiome, and by extension your mood.
Dr. Will Bulsiewicz, a gastroenterologist and ZOE’s U.S. medical director, said: “If there’s one thing, and one thing only, that you do to improve your gut health, it’s eating a wider variety of plant foods.”
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He explained that plant-based ingredients are rich in fibre and polyphenols, which promote “good” bacteria in the gut and inhibit the growth of “bad” bacteria. These foods include fruits, vegetables, wholegrains, nuts, seeds, and legumes like chickpeas or lentils.
Scientists also recommend eating probiotic fermented foods like natural yoghurt, sauerkraut, kombucha, and kefir. These foods contain live bacteria that may encourage the growth of “good” gut bacteria, and so benefit overall health.
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