A healthy gut can have a significant impact on your mood, sleep, concentration, productivity, and energy levels, so it’s no surprise that there’s an increasing focus on the gut-brain connection. But just what does that mean? In this article, we’ll look at the gut-brain connection, the influence it has on the brain, and how it affects your mental health and stress levels. We’ll also discuss the vagus nerve, gut microbes, and their effects on mood, Serotonin levels, and links to mental health conditions like depression and anxiety. Furthermore, we will see opportunities and roles of probiotics, fermented foods, and lifestyle factors like stress reduction in keeping your gut healthy and balanced.
A Closer Look at the Gut-Brain Connection
The gut-brain connection has gained considerable traction in the last few years. So much so that the two are now often referred to as the second brain. The gut-brain connection, or gut-brain axis, is a term that refers to the mental and emotional connection between the brain and the gastrointestinal system, or gut. (1) Your digestive tract contains more neurons than your spinal cord does, which means that it’s more than capable of communicating directly with your brain. Many people have read about how the vagus nerve, which connects your brain and your gut, is considered an information superhighway between your body and brain.
Gut Microbes also produce neurotransmitters called GABA (gamma-aminobutyric acid) which come from sources such as L-glutamine or tryptophan. (2)(2-1) This means if you have a healthy gut microbiome, it can regulate Serotonin levels. (3) As well as these benefits of maintaining good gut health, keeping your immune system strong, and building a strong foundation of diversity with probiotics can help promote mood-stabilizing effects. An imbalance in this gut-brain connection — whether caused by faulty digestion, stress, diet, food intolerances, or other reasons — can have a reciprocal effect on the gut and brain, resulting in a variety of severe health consequences, including depression and anxiety disorder symptoms.
How Your Gut Affects Your Mood and Mental Health
If your gut health is compromised, your mood and mental health may suffer as a result. Many people don’t realize how much the gut plays a role in the body’s central nervous system, but recent research shows there is more of a link than previously thought. How your gut microbiome and digestive system interact with the foods you consume can affect every part of you. Physical interruptions can include full-body inflammation, stomach cramps, acne, etc. As stated previously, the gut microbiome certainly has a major influence on emotional states as we see its ability to regulate the “Happy” also known as the “Feel-Good” Hormone, Serotonin.
Additionally, while some individuals may have a leaky gut, your brain is protected by the blood-brain barrier, which prevents anything other than oxygen and nutrients from entering your bloodstream. But no matter the state of health, chemicals in food can pass through the gastrointestinal tract and into the bloodstream and eventually get to your brain. So we must take caution to the meals that negatively affect us and give to the saying “You are what you eat” and truly enjoy the meals that make us feel good. [mailpoet_form id=”3″]
How Do You Start Healing Your Gut?
6 Steps To Improving Your Gut Health
1. Lower Stress Levels
Lowering stress levels can allow your body to recruit critical hormones to promote a healthy gut.
Some of the most common stress relievers include: Rest, meditate, breathe, listen to music, devote time to yourself, exercise, and or build a daily routine. Cleaning and organizing a home helps relieve the mind as well, therefore if work/life is busy find a day to reorganize. (4)
2. Cut Caffeinated Drinks For Water
The first stage of Digestion happens within the mouth as teeth break down food and saliva moistens food. (5, 5-1) Support your digestive system and it will reward you. Water can help ensure the breakdown of foods, smoother transition of meals, and helps absorb vital nutrients. Also consider drinking warm water to further aid the digestion process and improve gut microbiota. (5-2)
3. Digestive Enzymes Supplement
Allow your stomach to rest. As we become older, our natural enzyme production gradually decreases. Supplemental enzymes can jump-start your digestion and make it easier to break down carbs, fats, and proteins from the meals you enjoy daily. Allow and support your digestive system to relax and restore gut balance. (6)
4. Increase Fiber Intake
One of the most natural ways to improve gut bacteria is to eat more fiber, as fiber feeds the good gut bacteria. Although not all fiber is the same, you should include high-fiber veggies in your diet. Unlike refined fiber sources such as high-fiber cereal or high-fiber bread, many plants contain true sources of fibers while refined sources contain cellulose. Cellulose is a polite term for wood pulp and may escalate an already damaged gut and cause intestinal irritation. (7)
5. Optimize Daily Diet
Prepare healthy meals with the ingredients your body agrees with and that you love. Removing inflammatory foods can impact gut flora, optimize digestion processes, and improve overall wellness. Such foods include processed foods, high-fat foods, high-sugar foods, foods sensitivities/intolerances (eg. gluten or dairy).
6. Prebiotic & Probiotics
Repopulating intestinal bacteria to balance gut flora can foster successful digestion. Studies have shown that prebiotics and probiotics are capable of promoting the growth of good bacteria in our gut. Found in simple sources such as bananas, onions, garlic, leeks, asparagus, fermented foods, or even supplements. Taking prebiotics and probiotics daily will help nourish your gut to a healthy state. (8)
Final Thoughts
What does the gut-brain connection mean for you? Well, the next time you eat a heavy or processed meal, or even savoring a whole pizza pie on a weekend and feel down, maybe offer your stomach a little extra love. If you’re having trouble sleeping, see if something is bothering your gut. And if you find yourself regularly experiencing digestive issues, mood swings, fatigue, or just generally feeling unwell, keep an eye on the number of processed foods in your diet.
Most of all, don’t forget to take care of your gut. Make sure it’s getting the nutrients it needs by eating healthy and with natural prebiotics/probiotics through vegetables like leafy greens and cruciferous veggies or inulin-rich sweet potatoes and bananas. Also consider inviting digestive enzymes to support your journey and breakdown foods, extract nutrients, & absorb vital nutrients from the meals you love to enjoy, and optimize your gut health.
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