With many Australians still in lockdown, we need to talk about COVID-19 restrictions, the gut-brain link, and how you can support your mental health.RUOK?![]() RU really OK? This year, more than ever, we need to look out for each other. Melbourne’s on track to gain the title of the most locked-down city in the world, surpassing Buenos Aires 234-day lockdown on September 23. As a Melburnian, I can confirm—we’re exhausted. The lack of certainty and the loss of control over how we do life are taking a toll on everyone. Every day, I speak with patients and clients trying to stay healthy—physically, emotionally, and mentally while coping with the very real stressors associated with extended lockdowns. Over and over again, they report the same symptoms. “I’m exhausted—all the time. I’m struggling to get motivated, my sleep patterns are disrupted, I don’t have a regular routine, and I’m not eating well.” Sound familiar? If you’re struggling, you’re not alone. On August 3, Lifeline reported the highest daily number of calls in its 58-year history. Most Australians have never experienced this kind of sustained, unrelenting uncertainty around many basic aspects of life, so it’s not surprising that we’re stressed. The gut-brain link and your mental health![]() You may have heard of the gut-brain link, also known as the gut-brain axis (GBA). This refers to the incredibly close connection between your gut and your brain. For instance, 95% of serotonin, the ‘happy’ hormone generally associated with the brain, is produced in your gut. In comparison, brain production accounts for a mere 5%! What does this mean for your mental health? At the most basic level, a stressed gut sends signals to the brain, and a stressed brain sends signals to the gut. Your gastrointestinal tract (GIT) is sensitive to your emotions, positive and negative. The interplay between mental health is complex, and gut problems may be the cause or the result of anxiety, depression, or stress. Here are a few ways stress affects your GIT!
While you can’t control most of these symptoms, you can do something about your breathing. Taking deep, slow breaths will activate your parasympathetic nervous system—helping you to relax. Fight or flight?The fight or flight reaction in your body comes from a sudden release of hormones due to extreme or acute stress. This triggers your sympathetic nervous system to stimulate your adrenal glands, releasing adrenaline and noradrenaline, also known as catecholamines, into your body. At the same time, it shuts down your digestive system diverting blood and oxygen to aid you in your fight or flight. The parasympathetic nervous system, on the other hand, stimulates digestion and rest. Now, remember what my patients are telling me? “I’m exhausted—all the time. I’m struggling to get motivated, my sleep patterns are disrupted, I don’t have a regular routine, and I’m not eating well.” The vicious cycleLack of appetite is a common sign of stress. The problem is that your body needs the right kind of nutrition, in the right amounts, at the right time to help reduce stress and support your mental health. Not eating makes the stress response worse and contributes to fatigue and interrupted sleep patterns. This, in turn, can increase anxiety and depression – and the vicious cycle repeats. Comfort eating is another typical response to stress, which can then lead to overeating. In addition, overeating can negatively impact your gut bacteria and increase fatigue or tiredness and feelings of guilt. Help is at handThere’s a lot we can’t control at the moment. Still, you can disrupt the vicious cycle by establishing a couple of healthy routines. Here are a few simple keys to help get you back on track to optimise gut health and support good mental health.
What you eat helps your mental healthEating well and enjoying your food is just as important as eating regularly. Again, it’s simple and doesn’t cost the earth. ![]()
There’s a lot of emerging research indicating the benefits of sharing meals with other people— so why not organise an online dinner party with friends and family! A happy gut helps support a healthy brainLife is a bit crazy right now—but there are things we can do to help our brain and gut do what they do best! The bottom line (dietitian pun intended!) is that taking care of your gut health will help your brain and mental health. We need each other more than ever right now. So if you’re struggling today, reach out to a friend, a family member or to one of the great organisations set up to help! You are not alone. We're here to helpMake an appointment with our Accredited Practising Dietitians
and let us help you support your mental health.
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