Gut Health and Mood (Part 3): ADHD, Sleep and Stress

Image from RWAPsych

Welcome to Part 3! How many parts will there be? Who knows. But I think we're near the end, certainly for the time being. We've already talked about the gut brain connection, and even a bit more depth into the microbiome so far. What's next? I thought we could spend a moment shedding light on how our gut microbiome can influence mental health, in particular cognitive function (memory and learning), stress and sleep quality.

For those folks with ADHD, high stress levels, or sleep disturbances, addressing gut health could be an important step towards better wellbeing.

The Gut-Brain Axis: A Two-Way Street

The gut and brain are in constant communication via the gut-brain axis, a complex network of nerves, hormones, and biochemical messengers. The vagus nerve acts as a superhighway, transmitting signals between the gut and the brain. This means that what happens in the gut can have a direct impact on mood, focus, and sleep.

A well-balanced microbiome—the trillions of bacteria living in our digestive tract—plays a crucial role in maintaining this communication. An imbalance in gut bacteria, known as dysbiosis, has been linked to conditions such as anxiety, depression, ADHD, and sleep disorders.

Gut Health and ADHD: A Missing Piece of the Puzzle?

ADHD (Attention-Deficit/Hyperactivity Disorder) is a neurodevelopmental condition characterised by inattention, hyperactivity, and impulsivity. There are already a few blog posts on ADHD, so be sure to search for those. While genetics and environmental factors play key roles, emerging evidence suggests that gut health may also contribute.

• Inflammation and ADHD: Chronic low-grade inflammation, often driven by poor gut health, has been associated with ADHD symptoms. An unhealthy gut can lead to increased permeability of the intestinal lining (often called 'leaky gut'), allowing inflammatory molecules to enter the bloodstream and affect brain function.

• Neurotransmitter Production: The gut microbiome helps produce neurotransmitters like dopamine and serotonin, which regulate mood, attention, and impulse control. Dopamine, in particular, is crucial in ADHD, and gut bacteria imbalances may contribute to deficiencies.

• Diet and ADHD Symptoms: Highly processed foods, artificial additives, and a lack of fibre can negatively impact gut bacteria. Conversely, diets rich in whole foods, probiotics, and healthy fats can support a more balanced microbiome and potentially improve focus and behaviour.

Stress and the Gut: A Vicious Cycle

When we experience stress, the body releases cortisol and other stress hormones. Short-term stress is manageable, but chronic stress can negatively affect gut bacteria, reducing beneficial species and increasing harmful ones. This imbalance can, in turn, amplify stress responses, creating a vicious cycle.

• Gut Bacteria and Stress Response: Certain strains of gut bacteria help regulate the body's response to stress by influencing the production of GABA (a calming neurotransmitter) and serotonin.

• Cortisol and Digestion: High cortisol levels can slow digestion, alter gut motility, and increase inflammation, making gut health worse over time.

• The Role of Diet and Lifestyle: Eating a gut-friendly diet, managing stress through mindfulness, and getting adequate sleep all help break this cycle.

Gut Health and Sleep: Can Your Microbiome Help You Rest?

Good sleep is essential for overall health, yet many people struggle with falling or staying asleep. The gut microbiome plays a role in regulating sleep through its influence on neurotransmitters, circadian rhythms, and inflammation.

• Melatonin Production: The gut produces about 90% of the body's serotonin, which is a precursor to melatonin, the hormone that regulates sleep-wake cycles. A caveat here: we know that gut-serotonin has a different role to brain-serotonin, but it's still important to support the gut's supply.

• Inflammation and Sleep Disruptions: Poor gut health can lead to increased inflammation, which has been linked to sleep disorders, including insomnia and restless sleep.

• Probiotics and Sleep: Studies suggest that some probiotics may help improve sleep quality by reducing stress and anxiety levels and promoting relaxation.

How to Support Gut Health for Better Focus, Stress Resilience, and Sleep

The good news is that there are practical steps you can take to support a healthy gut microbiome, which may, in turn, improve ADHD symptoms, stress management, and sleep quality.

1. Eat a Diverse, Fibre-Rich Diet

A diet high in plant-based foods, fibre, and fermented foods helps nourish beneficial gut bacteria.

Include:

• Fruits and vegetables (especially leafy greens, berries, and root vegetables)

• Whole grains like oats, quinoa, and brown rice

• Fermented foods such as yoghurt, kefir, sauerkraut, and kimchi

• Prebiotic foods (which feed good bacteria), including garlic, onions, leeks, and bananas

2. Limit Processed Foods and Artificial Additives

Highly processed foods, artificial sweeteners, and preservatives can disrupt gut bacteria and contribute to inflammation. Reducing sugar and processed food intake can support a healthier microbiome.

3. Prioritise Omega-3s and Healthy Fats

Omega-3 fatty acids (found in fish, flaxseeds, and walnuts) have anti-inflammatory properties and support brain function, making them beneficial for ADHD and stress management.

4. Stay Hydrated

Water helps maintain a healthy digestive system and supports the transport of nutrients throughout the body. Herbal teas like chamomile and peppermint can also support digestion and relaxation.

5. Manage Stress with Lifestyle Changes

• Practice mindfulness or meditation to help regulate the gut-brain axis.

• Engage in regular physical activity, as movement supports gut motility and reduces stress.

• Try breathwork techniques to activate the vagus nerve and promote relaxation.

6. Consider Probiotics and Supplements

While food should be the first approach, probiotic supplements may help restore gut balance. Magnesium, zinc, and B vitamins are also essential nutrients for supporting brain health and stress resilience.

The connection between gut health and brain function is an exciting area of research, offering new insights into conditions like ADHD, stress, and sleep disturbances. By supporting a healthy microbiome through diet, lifestyle, and mindful practices, you may experience improvements in focus, emotional balance, and restful sleep.

Now, although there are some dietary or supplement ideas in this blog, you should always seek out a qualified nutritionist or healthcare professional to help, and ensure your safety and the effectiveness of the therapy.

Keep this in mind though - supporting your gut can only lead to good brain outcomes, and that is always a good idea.