When it comes to relationships between organs in your body, you’re probably not too familiar with the gut and brain connection. One’s all the way at the “head” of the house, so to speak, while the gut… Well, that’s the midsection’s problem, right?
Not quite! A happy gut can play a big role in the health of your brain. In fact, this was proven from the aptly titled “Happy Gut Experiment” conducted at the University of California, Los Angeles (UCLA), where researchers gave a group of participants probiotic supplements for several weeks.
In the study, participants who took the probiotics for that period noticed significant improvements in their mood and anxiety levels. When their brains were scanned, the results showed changes in the brain regions related to their emotions and cognition. The takeaway: probiotics can positively influence mental health by affecting our gut microbiome.
Your gut and brain are closely connected through something called the gut-brain axis, which means that what happens in your gut can impact your brain, and vice versa. We all know the saying, “gut feeling” – turns out, it’s quite on the nose! Research shows that your gut and brain communicate directly. This connection is so strong that the gut is sometimes called the “second brain” because it has its own nervous system. This is known as the enteric nervous system and it can operate independently of the brain.
Your gut is home to lots of tiny organisms, such as bacteria and fungi. When these organisms are in balance, they help produce important chemicals like serotonin, which affects your mood and feelings. But if the balance of these gut bacteria is disrupted, it can lower serotonin levels and may lead to problems like anxiety and depression.
Your gut has a protective lining that keeps harmful substances from entering your bloodstream. If this lining gets damaged (a condition known as leaky gut), it can cause inflammation throughout your body. Chronic inflammation is connected to brain issues, including memory problems and diseases like Alzheimer’s.
Your brain needs vitamins and minerals to function at its best. It receives these essentials by absorbing them through your gut. So, of course, if your gut isn’t working properly, it can affect how well these nutrients are absorbed. This has a knock-on effect on your brain health and mental sharpness.
The gut helps produce and manage hormones that influence mood. For example, it makes a lot of serotonin, which helps regulate mood. Problems with gut health can affect serotonin levels and, in turn, mood and mental health.
Stress can cause a lot of disruption in your gut. Ongoing stress can disturb your gut bacteria, creating a cycle where gut and brain health both suffer. Stress can also affect how your gut works, making it more permeable and further impacting your brain function and mood.
Problem: An imbalanced diet can lead to an unhealthy gut microbiome.
Action: Focus on getting a range of fibre-rich foods such as fruits, vegetables, wholegrains and legumes. These foods help feed the beneficial bacteria in your gut and support a healthy microbiome.
Problem: Not enough beneficial bacteria in the gut can affect your mood.
Action: Stock up on fermented foods like yoghurt, kefir, sauerkraut and kimchi. These foods contain probiotics, which are live bacteria that support gut health. Probiotic supplements can also help.
Problem: The good gut bacteria need prebiotics to thrive.
Action: Add prebiotic-rich foods to your diet. These include bananas, onions, garlic, leeks and asparagus. Prebiotics help nourish the good bacteria in your gut, contributing to a healthy balance.
Problem: Not getting enough good-quality sleep can cause disruptions in gut health and brain function.
Action: Aim for 7-9 hours of quality sleep each night. Create – and stick to – a consistent sleep routine to support your gut health and cognitive function.
References:
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.