How Our Microbiota Help Us Be More Resilient

In his book, Why Zebras Don't Get Ulcers, Robert Sapolsky discussed that stress in animals is temporary. This means they experience stress and run away for survival only when they sense danger. Once the danger passes, the stress dissipates. Therefore, animals like zebras, assuming they can escape predators, tend not to suffer from digestive problems, cancer, diabetes, or other diseases [1]. Stress is a natural response to challenging situations. It can be positive or negative, with short-term stress potentially beneficial and long-term stress having negative effects.

Stress is a disease of the modern era

Although acute and physiological stresses do not have adverse effects and sometimes have beneficial physiological functions, chronic stress is dangerous for the body. We often face many stressors in daily life that lead to chronic stress, impairing the functions of our organs and causing disease. Modern life brings many stressors, including financial insecurity, job problems, and social pressures. Recognizing the signs of stress and taking steps to manage it effectively is essential for maintaining both physical and mental health.

Chronic stress further leads to releasing the hormone cortisol from the adrenal cortex. A long-term high level of cortisol results in several serious health problems, including weight gain and diabetes, hypertension and cardiovascular diseases, bone-density and muscle loss, mood and sleep disorders, digestive issues, and immune system dysfunction.

One important system negatively influenced by chronic stress is the immune system. Stress can weaken it, making the body more vulnerable to infections and illnesses. Chronic stress often leads to low-grade inflammation, which can result in many stress-related illnesses. Immune suppression also impairs its physiological response to fight against cancer.

Tenacity against stress

Stress resilience (SR) is the ability to adapt to challenging situations and select an appropriate response to overcome adversity. SR encompasses a range of psychological traits and coping strategies that enable individuals to manage stress effectively and "bounce back" from challenges. It is not just about enduring stress but also involves actively engaging with it to foster personal growth and well-being.

In a rapidly changing and uncertain world, resilience is essential. SR enables individuals to adjust to new situations, whether they pertain to personal losses, job transitions, or larger societal changes. Those who are resilient tend to tackle these changes with a positive attitude, seeing challenges as chances for development instead of overwhelming barriers [2].

SR is associated with improved mental health results. People who possess greater resilience often report lower levels of anxiety and depression. They are more capable of managing life's difficulties, which can help reduce the adverse impacts of stress on mental well-being. Long-term stress can result in significant health problems, such as heart disease and a compromised immune system. SR assists people in handling their stress reactions, which decreases the chances of encountering these health issues. By managing stress effectively, resilient individuals are able to sustain better physical health, including lower heart rates and blood pressure [3].

What factors influence the trait of stress resilience?

Some strategies can be experienced and trained to combat stress while some aspects of SR may be inherent. Some people may have inherent qualities that make them more resilient, including specific personality traits or genetic influences. These characteristics can establish a foundational level of resilience, enabling them to handle stress more efficiently. SR can be cultivated through personal experiences, education, and deliberate practice. Techniques like cognitive-behavioral therapy and resilience training can improve a person's ability to cope and their emotional intelligence, leading to increased resilience in the long run.

Gut microbiota impact on how we adapt to SR

A new study published in Nature Mental Health (2024) shows a relationship between SR and psychological well-being through brain-gut microbiome interactions. The study included 116 individuals who were evaluated for resilience using surveys. Based on their answers, participants were divided into high- and low-resilience groups. MRI scans and stool samples were collected to examine brain function and the health of the gut microbiome.

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Resilient people exhibit greater activity in brain areas linked to enhanced thinking and emotional control. This increased brain function is associated with superior emotional regulation and mindfulness. The research revealed that resilient individuals possessed gut microbiomes that generated metabolites associated with decreased inflammation and a robust gut barrier. In contrast, those with lower resilience frequently exhibited indications of a weakened gut barrier, commonly referred to as "leaky gut" [4].

Individuals in the high-resilience category indicated reduced anxiety and depression levels and showed better emotional regulation abilities. This group also displayed fewer judgmental behaviors, suggesting a more effective way of coping with stress. It seems that resilient individuals exhibit specific neural activity and gut microbiome characteristics that contribute to their ability to manage stress effectively. These findings highlight the importance of healthy microbiome balance and supplementing prebiotics or probiotics in conjunction with stress therapy provided by psychotherapists.

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