The Gut Health and Mental Health Connection: How to Boost Your Overall Well-Being Without Micromanaging Your Gut Microbiome

Thrive • November 24, 2021

By Thrive Sacramento’s Registered Dietitian Supervisor Kailey Cunningham, MS, RDN, CD

WHAT IS GUT HEALTH?

While the term “gut” can refer to many parts of the gastrointestinal (GI) system, “gut health” refers specifically to the balance of bacteria in the large intestine. To be considered healthy, the large intestine should include a balance of both “good” and “bad” bacteria — also known as gut flora. The “good” bacteria feed on fiber while the “bad” bacteria feed on simple sugars, producing vital compounds like vitamin K and biotin. These compounds are absorbed into the bloodstream directly from the large intestine. Without a healthy balance of bacteria in the large intestine, the production of these vital compounds can be compromised and the entire body can consequently suffer. Achieving a healthy balance of gut flora begins with nourishing your body adequately and consistently with a wide array of foods.

EATING DISORDERS AND GUT HEALTH

Typically, individuals dealing with eating disorders don’t fuel their bodies adequately or consistently. They also tend to limit the variety of foods in their diet. As a result, they don’t have the necessary balance of gut flora. Without both “good” and “bad” bacteria, their bodies can’t function properly.

People experiencing eating disorders often have GI issues such as:

Gastric reflux (heartburn)
Bloating
Nausea
Constipation
Diarrhea
Cramping
Early satiety (feeling full fast)
Abdominal pain or discomfort
Slow gastric motility (slow movement of food through the digestive system)

Eating Disorders and Slowed Enzyme Production

One effect of an imbalance in gut flora is slowed enzyme production. Specific enzymes are involved in breaking down foods. If an individual isn’t eating the foods that require those enzymes for digestion, the body slows down the production of that enzyme.

For example, people who typically avoid eating dairy products may experience an upset stomach when they do eat dairy products – not because they are lactose intolerant, but because they lack the necessary enzyme to break down the sugar in dairy products.

Slowed enzyme production is especially prevalent in individuals struggling with eating disorders. When a person is struggling with an eating disorder, they are typically undernourished. Without the fuel necessary for proper functioning, their body preserves as much energy as possible. One way the body conserves energy is by slowing its enzyme production, which can contribute to the GI issues listed above.

Dangerous Clinical Misconceptions Around Eating Disorders and Gut Health

Often, clinicians who lack experience treating clients with eating disorders refer these clients to gastroenterologists, who specialize in treating digestive conditions, or naturopaths, who rely on natural remedies to support the body’s healing. Many times, these specialists place individuals with eating disorders on elimination diets, intending to discover the food that is causing their digestive problems. Unfortunately, elimination diets risk worsening the person’s eating disorder behavior, imbalance of gut flora, and digestive issues.

THE RELATIONSHIP BETWEEN GUT HEALTH AND MENTAL HEALTH

In recent years, researchers have discovered more connections between gut health and mental health. As Harvard Health Publishing put it, “The gut-brain connection is no joke; it can link anxiety to stomach problems and vice versa.”

We as humans seem to be intuitively aware that our mental-emotional state can impact our GI system. For example, we describe feelings of excitement and anxiety as butterflies in our tummy, anger and fear as knots in our stomach, and intense situations as gut-wrenching experiences.

On a more technical level, our gut and brain are constantly communicating through a variety of bodily processes. The enteric nervous system (ENS) of our gut is interconnected with our central nervous system (CNS), so the gut and brain are able to use intricate neural pathways to send messages to each other. Additionally, the gut and brain use hormones and the immune system to communicate with each other.

Because of this intertwining relationship between the gut and brain, if your digestive system isn’t functioning properly, your mental health can also suffer, causing conditions like depression and hopelessness to manifest or worsen. Alternatively, if someone is anxious about eating, an upset stomach can result from the anxiety, not the food.

HOW TO PRACTICE GOOD GUT HEALTH

While societal messaging has made practicing gut health seem complex, time-consuming, and even invasive, you can promote a healthy gut by embracing three simple principles.

The three basic principles of practicing good gut health are:

Eat enough food.
Eat consistently.
Include a wide variety of foods from different food groups in your diet.

Balance Your Diet With Prebiotics and Probiotics

When diversifying your diet, try to incorporate foods that contain natural sources of prebiotics and probiotics. Prebiotics and probiotics are compounds in foods that promote a balance of “good” and “bad” gut bacteria.

Prebiotics induce the growth of bacteria. These compounds are found in fiber-rich foods such as:

Fruits
Vegetables
Whole grains
Legumes

Probiotics are bacteria found in fermented foods, including:

Yogurt
Sauerkraut
Kimchi
Sourdough bread
Some kinds of cheeses (including swiss, provolone, Gouda, cheddar, Gruyère, and cottage cheese)

Don’t Be Enticed by Gut Health Fads

As collective interest in gut health has heightened in recent years, misleading claims about ways to care for your GI system have also risen in prevalence. Be wary of gut health fads, such as:

Overpriced prebiotic and probiotic supplements.
Home testing kits to evaluate your gut flora.
Detox kits claiming to “reset” or “cleanse” your microbiome.
“Gut health hacks” that encourage you to avoid many foods.
Harmful practices such as fasting with the intention of “allowing your gut time to rest.”

Opt For Intuitive Eating To Promote a Healthy Gut

Instead of being tempted to engage in trends claiming to boost your gut health (most of which are propagated by the diet industry), stay true to the three principles above. As you practice eating a variety of foods that fuel your body adequately and consistently, be mindful of the food combinations that make your body feel best and adjust your diet accordingly.

“Honor your health [with] gentle nutrition” is the tenth principle of intuitive eating as set forth by IntuitiveEating.org . In other words, you do not need to micromanage your microbiome. As you become more adept at interpreting your body’s internal cues, you will likely notice that you’re drawn to foods that support flourishing and balanced gut health.

NUTRITIONAL GUIDANCE AND EATING DISORDER TREATMENT AT THRIVE

Thrive’s team of nutritionists, therapists, psychiatrists, and primary care specialists are well-versed in nourishing the body and mind. In addition to outpatient therapy , Thrive offers nutritional guidance and eating disorder treatment . Reach out to us to learn more.

About the Author

Thrive Sacramento’s Registered Dietitian Supervisor Kailey Cunningham, MS, RDN, CD

Kailey Cunningham, MS, RDN, CD, is a Registered Dietitian Nutritionist who obtained a Master’s of Dietetics degree from the University of Kentucky after completing both her undergraduate studies in dietetics and accredited dietetic internship at the same university.

She has been a Registered Dietitian Nutritionist since February of 2013 and has been working in the eating disorder field since 2015. Kailey has experience treating clients at many levels of care, from partial hospitalization programming to outpatient, with a variety of diagnoses including anorexia nervosa, bulimia nervosa, binge eating disorder, ARFID and OSFED.

She began working at The Emily Program in Lacey, Washington for three years where she acted as the full-time programming dietitian. While in this position, she worked directly with a lead therapist to develop an adolescent treatment track implementing elements of Family-Based Treatment and gaining invaluable experience working with adolescents and their parents. She then worked at Center for Discovery in Tacoma, Washington while building her nutrition counseling private practice. She began her successful practice in April of 2018 and moved it with her from Olympia, Washington to Rocklin, California in October 2020. Kailey is excited to now be a part of the Sacramento Thrive Wellness team providing support for adult and adolescent clients in intensive outpatient and outpatient levels of care.

Kailey’s primary motivator and true passion is supporting others on their journey to a more peaceful and balanced relationship with food and their bodies. Through individualized nutrition counseling and education, she helps those struggling with eating disorder behaviors, body image issues, food aversion and health anxieties find what is right for them while leaving diet culture behind.

The post The Gut Health and Mental Health Connection: How to Boost Your Overall Well-Being Without Micromanaging Your Gut Microbiome first appeared on Thrive Wellness.

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The Power of Community: 5 Benefits of Support Groups

January 16, 2025

Support groups serve as a critical resource for those seeking a sense of community while navigating life's challenges. The benefits of support groups extend beyond the mere sharing of experiences; these groups provide valuable emotional support, foster a sense of community, and enhance mental wellbeing. In this blog post, we will explore what support groups are, how to find the right one for you, the various benefits they offer, and specific options available here at Thrive Wellness. What is a Support Group and How Can It Help Me? A support group is an organized gathering of people who share similar experiences or challenges, providing a space to find mutual support and understanding. These groups are safe and confidential spaces where participants can express their feelings, share personal stories, and receive emotional support from others who understand their unique struggles. Support groups are also powerful tools for reducing the feelings of isolation that can come with a challenging or traumatizing experience or being diagnosed with a mental health disorder. When you come together in the clinical setting, you can share experiences and gain unique insights from others. This sense of belonging often leads to improved mental wellbeing, as participants feel less alone in their struggles. Through the shared wisdom of the group and a therapist, members can learn important skills like coping strategies, gain encouragement, and develop a stronger sense of community and support. The collective strength that can come from these shared experiences contributes to personal growth, allowing attendees to thrive in their everyday lives. How Do I Find a Support Group That is Right for Me? Finding the right support group for you is essential to getting the most out of your experience. You can begin by researching local groups that align with your specific support needs and interests. Consider the focus of a group and whether it fits with the challenges you face. Healthcare professionals, therapists, or counselors can provide tailored recommendations and guide you to potential options. It's also important to consider logistical factors such as location, meeting frequency, and whether the group meets in-person or virtually. At Thrive, our admissions process for groups involves a 30 minute meeting with a group leader prior to joining to ensure that you are a suitable fit. What Are the Benefits of Support Groups? Support groups provide a multitude of benefits to help improve your emotional, mental, and social wellness. 1. Safe space for expressing emotions Support groups offer a safe environment where you can express your feelings and share experiences with others facing similar challenges with the assurance of confidentiality. This sense of emotional support is crucial if you are working though complex emotions, hardships, or trauma. 2. Sense of belonging and community Support groups help you to build a stronger sense of community. Through joining, participants can experience reduced feelings of isolation, knowing they are not alone in their struggles. 3. Exchange of advice and strategies Groups are great avenues for sharing knowledge, allowing members to exchange practical advice and coping strategies specific to their shared situations. In addition, therapists guide growth and provide practical strategies to help deal with challenges as they lead support groups. 4. Enhanced coping mechanisms Regular participation in groups can significantly improve your coping skills, enhancing your ability to manage anxieties and challenges associated with your experience or condition. Therapists are trained in teaching their groups effective coping skills specific to their needs. 5. Motivation for personal goals Groups provide a network of support, encouragement and motivation where attendees can cheer each other on in achieving their shared goals. Other group members can hold you accountable in pursuing your personal goals and staying on track with your treatment plan. What Support Groups Does Thrive Wellness Offer? Thrive Wellness offers a variety of support groups tailored to people's unique needs, ensuring comprehensive emotional and mental health support. Each support group is facilitated by experienced professionals offering guidance over the course of a group session. Groups being offered now at Thrive include a Perinatal Mental Health Support Group , a Social Anxiety Skills Group , a Body Image Skills Group , and a Teen Body Image Skills Group . Our admission process for groups is as follows: An individual therapist will submit a referral, then our client experience team will reach out to you to schedule a 30 minute group intake meeting with the group leader to ensure that you are an appropriate fit for the group. From there, you are admitted and scheduled to the group. All groups cost $50 for cash pay, however copays are collected when insurance is billed. Finding Strength Through Connection Support groups offer powerful benefits, making them a vital resource for those seeking emotional and mental support. Whether you are exploring what a support group is, searching for the right one for your needs, or looking into our specific offerings here at Thrive Wellness, the impact of these groups is real. By connecting with those who share similar experiences as you, you can find comfort, strength, and a renewed sense of hope, empowering you to face life's challenges with a team of people on your side.

Winter Blues and Seasonal Affective Disorder: Why Winter Days Can Darken Your Mood and Ways to Brighten Your Outlook

January 9, 2025

Even if you look forward to the ski season all year, can't wait to read a good book by a crackling fireplace, and count down the days until you can frolic through fresh snow, you can also experience seasonal affective disorder or the winter blues. Dreary winter days stuck indoors can make it difficult for many to summon their natural cheerfulness, gratitude, and enthusiasm for life. This shift in mood may be confusing, especially if you're typically captivated by wintertime wonders. As the nights lengthen, days shorten, temperatures drop, and storm clouds block the sun, your mood can darken too. Essentially, the changing patterns of sunlight can disrupt your circadian rhythm (a kind of biological clock that influences your sleepiness and wakefulness patterns) and hormonal balance. Two conditions commonly develop during the winter: the winter blues and seasonal affective disorder (SAD), recently designated Major Depressive Disorder (MDD) with a Seasonal Pattern . Below, you can explore the differences between the winter blues and SAD, and find strategies to boost your mood and reclaim your motivation during the winter season. What Are the Winter Blues? Individuals struggling with the winter blues generally experience feelings of sadness, fatigue, and loneliness attributed to bleak winter weather. Although not considered a mental disorder, the winter blues may cause you to feel like a gloomy, less motivated version of yourself, while still being able to participate in and enjoy daily activities. Symptoms of the Winter Blues Feeling sad or down during the winter months Decreased motivation or energy Changes or difficulty with sleeping Causes of the Winter Blues Cold weather Shorter days, longer nights Decrease or change in exposure to sunlight and vitamin D production Risk Factors for the Winter Blues Lack of connection to community and social interactions History of depression or anxiety Environmental considerations (such as living in a climate that experiences particularly long or harsh winters) What is Seasonal Affective Disorder (SAD)? Also known as seasonal depression, SAD or MDD with a Seasonal Pattern is a subtype of major depressive disorder that interferes with a persons ability to engage in everyday life and find pleasure in activities that typically spark joy. In most cases, a person struggling with SAD will experience depression that begins in the fall or winter and ends in the spring. Less commonly, individuals may experience SAD in the summer, possibly brought on by exposure to too much sunlight that can cause sleeplessness, agitation, and anxiety. Symptoms of Seasonal Affective Disorder Depressed mood or sadness Decreased motivation or energy Hypersomnia (or excessive sleepiness and oversleeping) Eating beyond fullness Weight gain Loss of interest in hobbies or activities that usually evoke happiness Social isolation and withdrawal Increased feelings of agitation or irritability Difficulty concentrating Sense of hopelessness Suicidal thoughts Causes of Seasonal Affective Disorder Decrease or change in exposure to sunlight and vitamin D production, resulting in: Changes in circadian rhythm (disruption to your body's internal clock) Hormonal fluctuation, including imbalances of serotonin and melatonin Risk Factors for Seasonal Affective Disorder History of depression or anxiety Genetic factors Environmental considerations (such as living in a climate that experiences particularly long or harsh winters, resulting in decreased social interactions and activity) Ways to Boost Your Mood During Wintertime You can fight the winter blues and wrap yourself in warmth by incorporating some of the self-care strategies below into your wintertime routine. Eat intuitively. The way you nourish your body is directly connected to your mental health , but shorter days may disrupt breakfast, lunch, dinner, and snack time routines. By listening to your fullness and hunger cues, while also eating an array of foods consistently and adequately, you can promote your well-being including your emotional health. Move mindfully. Allowing yourself the time and space to move intentionally can do wonders for your mind-body-spirit connection. Research shows that mindful movement can help lower stress and anxiety in addition to relieving depression and improving overall mood. Commit to a consistent sleep and wake routine. By going to bed and waking up at the same times every day, you can practice good sleep hygiene , which can help you regulate your emotions effectively and promote overall well-being. Spend time outdoors in the sun. Sunlight promotes the body's vitamin D production and vitamin D is believed to affect the regulation of the feel-good hormone serotonin. By doing your best to soak up the sunshine when it graces the sky, you can help foster feelings of happiness. Maintain connections with family and friends. Loved ones can infuse dismal winter days and long winter nights with laughter, companionship, and a sense of belonging. Participate in service projects and other community activities . Offering your time to individuals in need and enveloping yourself in your community can bring you a sense of purpose, meaning, and connection. Your presence can light up the lives of others, making you feel good in turn. For more habits that create a well-balanced lifestyle and improve your mental and physical health, download our free guide "How to Thrive." Clinical Treatment for the Winter Blues and SAD If your sadness, lethargy, or other depressive symptoms begin to impair your daily functioning or extend beyond the season, we encourage you to speak with a healthcare provider. Licensed professionals can guide you in developing coping skills, reducing your depressive symptoms, and increasing your resiliency and motivation. In some cases, you may be prescribed light therapy or antidepressants to ease symptoms. You deserve to feel wonderful any time of year, and through outpatient therapy , Thrive can help you embrace the winter season with joy. Reach out to us to learn more. This blog post was originally posted December 22, 2021

Instead of Setting New Year's Resolutions, do this

January 2, 2025

Ah, New Year’s resolutions. The moment January 1 rolls around, it feels like everyone is armed with a laundry list of goals: lose weight, save money, drink more water, learn to play a new instrument. While these aspirations might look great on paper, the truth is they often come with a side of unnecessary pressure—and let’s be real, most of us abandon them by February anyway. This year, let’s flip the script. Instead of piling on more goals, how about taking a breath and reflecting on everything you’ve already accomplished? Trust me, there’s a better way to approach the new year without the stress of rigid resolutions. Why Resolutions Often Fall Flat The tradition of setting resolutions can feel exciting, but it’s easy to fall into the trap of overdoing it. We create lists of lofty goals, expecting ourselves to magically transform overnight. But what happens when life gets messy, work gets busy, or we simply don’t have the energy to crush it every day? The result is usually guilt, frustration, and a sense of failure—not exactly the motivational vibe we were aiming for. The problem with traditional resolutions is that they often overlook the importance of realistic planning and self-reflection. Instead of motivating us, they can pile onto the stress we’re already carrying. Give Yourself Permission to Pause Let’s start 2025 differently. Instead of asking yourself what you need to do, take a moment to consider what you’ve already done. Acknowledge the challenges you’ve navigated and the wins—big or small—that brought you here. This shift isn’t about giving up on growth or change; it’s about embracing a more compassionate, flexible approach to your well-being. Reflect on Your Wins From 2024 Before you set any intentions for 2025, pause and reflect on the year that’s just passed. Here are some questions to guide your thoughts: • What were my biggest wins from 2024? Celebrate the moments that made you proud. Maybe it was a professional milestone or simply surviving a tough season. Wins don’t have to be monumental to be meaningful. • What relationships were most meaningful to me? Think about the people who supported you, made you laugh, or helped you grow. How can you nurture those connections in the year ahead? • What surprised me most about 2024? Life has a way of throwing curveballs. Reflecting on how you adapted can help you appreciate your resilience and prepare for the unexpected. • What should I say “no” to? What would I like to say “yes” to? Sometimes, the key to growth is learning what no longer serves you. Saying “no” to draining commitments makes space for the things that truly light you up. • What am I most proud of and grateful for? Gratitude is a powerful tool for shifting perspective. Take time to appreciate the moments, people, and experiences that enriched your life. Start 2025 With Intention The beauty of reflection is that it allows us to set intentions that feel authentic and achievable. Instead of chasing resolutions rooted in perfection, focus on growth, gratitude, and balance. This year, let’s give ourselves permission to start small and prioritize what truly matters. Take a Self-Care Step With Our “Breathe Easy” Guide If you’re looking for a gentle way to begin 2025, our free Breathe Easy guide is the perfect place to start. It’s packed with simple breathing exercises designed to help you reduce stress, refocus your mind, and find a sense of calm—no matter how chaotic life feels. Download it today and give yourself the gift of a fresh start, one deep breath at a time. Let’s make 2025 the year we breathe easier, live more intentionally, and celebrate the progress we’ve already made. You’ve got this!