Exploring the Gut-Brain Connection to Optimize Brain Health
Let's dive into how our gut-brain connection impacts our mood, cognition, and mental health and what we can do to improve this.
You might be thinking to yourself, what does my gut have to do with my brain? Well, it turns out, a lot more than you might have imagined! In fact, our gut is often referred to as our second brain, and for good reason. It's home to an intricate network of neurons and produces many of the same neurotransmitters as our brain.
The gut-brain connection refers to the biochemical signalling that takes place between our gastrointestinal tract and our nervous system. In simpler terms, our gut and brain constantly talk to each other, and this can influence our mood, mental health, and even cognitive abilities.
At the heart of this complex communication network is an ecosystem of microorganisms that reside in our gut, known as the microbiota. This community of microorganisms play an important part in our brain health. They help regulate a whole host of physiological and mental processes, including memory, learning, and mood.
So let’s dive into how our gut-brain connection impacts our mood, cognition, and mental health and what we can do to improve this.
Influence of gut microbiota on mood, cognition and mental health
When it comes to your mood and mental health, the importance of the gut microbiota can’t be understated. In fact, around 90% of serotonin—the 'feel-good' hormone responsible for regulating mood—is produced in the gut.
Changes in the composition of the gut microbiota, also known as dysbiosis and inflammation, have been linked to a variety of mental health issues, including depression and anxiety. There is evidence to suggest that gut health can also impact schizophrenia outcomes. As such, gut health can play a key role in improving depressive symptoms but may even impact the outcomes of more serious mental health disorders.
Research in this area is ongoing, but numerous studies have already highlighted the potential of manipulating the gut microbiota to improve mental health outcomes. For example, some probiotics have been shown to reduce symptoms of depression and anxiety.
Impact of diet on the gut-brain connection
Food is not just fuel for our bodies; it's also information for our brains. The types of foods we consume can significantly impact our gut microbiota and, subsequently, our brain health and mental well-being.
The Western Diet, also known as the Standard American Diet (SAD) is characterized by high consumption of ultra-processed foods, sugary drinks, red meat, and very few fruits and veggies. Evidence suggests that this type of diet can lead to an imbalance in the gut microbiota, which has been linked to cognitive dysfunction and even depression.
We’ve already discussed the link between depression and gut health.
But a vicious cycle emerges here. Stressed, depressed people on the Standard American Diet often experience heightened inflammation. This inflammation can lead to serious disorders such as leaky gut.
Leaky gut is a condition where the lining of the small intestine becomes damaged, causing undigested food particles, toxic waste products, and bacteria to "leak" through the intestines and flood the bloodstream. This can trigger inflammation and changes in the gut flora, leading to problems within the digestive tract and even worsening mental health. As I said, vicious cycle.
And the food we eat is a major contributing factor to this problem.
Practical steps to boost gut and brain health
If you’ve read this far, you’re probably beginning to realize just how important it is to keep your gut healthy and balanced in the first place. The “cost” of an unhealthy gut is too high; you risk your physical and mental health alike.
I am sorry if what I say next is boring, but there is no getting around it. We absolutely must nourish our bodies by eating varied healthy foods and moving our bodies.
Eat well and move your body
A diet rich in fruits, vegetables, lean proteins, healthy fats, and whole grains can provide the nutrients necessary for good gut health and brain function. Regular physical activity has been shown to positively influence gut microbiota composition, too. It’s recommended as a useful tool to prevent disease.
Yup, nourish your body. Respect it enough to provide it with healthy foods and allow it to move in a way that brings you joy. You’ve heard it before, but it bears repeating because eating well and moving your body can prevent so many chronic diseases and bring you health and well-being not just physically but emotionally as well.
Eat foods rich in probiotics
You can help your gut further by improving the diversity of beneficial bacteria in your gut, too. That can be achieved by eating fermented foods like yoghurt, kefir, and kimchi. These are rich in probiotics, which can boost the population of good bacteria in your gut.
In fact, research has shown that certain probiotics may help boost mood and cognitive function. For example, one study showed that Alzheimer's patients drinking probiotic-enriched milk for 12 weeks showed improved cognitive performance in comparison to their counterparts who drank regular milk. This milk, containing four specific species of probiotic bacteria, apparently had a positive impact on the cognitive impairment test scores of these patients.
Rule out any food intolerances
Anywhere between 15 to 20% of the population may have food intolerances. Not everyone is aware of their food intolerances, as the symptoms can be subtle. They can include:
Bloating
Diarrhea
Stomach pain
Headaches
And other issues that can be attributed to digestive problems. Food intolerances can lead to inflammation and irritation in the gut, disrupting the balance of the gut microbiota.
If you experience food intolerance-like symptoms, it might be worth considering either an elimination diet or a food intolerance test, whichever your physician feels is more appropriate in your case. By identifying and eliminating foods that your body struggles to digest, you can help restore balance in your gut, potentially improving your overall gut health and well-being.
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DISCLAIMER
All content is for informational purposes only. No content or opinions are offered as medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it based on any content herein.