Over the last few years, there has been a lot of research into the gut-brain axis, studies and work on a healthy gut healthy mind link. One of the best ways to improve your mental health is through your gut. We have all heard of changing your eating habits for improving certain health issues such as high blood pressure, type 2 diabetes and certain cancers. How many of us have ever considered doing so for our mental health?
A few simple dietary changes may boost cognitive function and reduce symptoms of depression, anxiety, and other mental health disorders.
When most people think of boosting their brainpower, they think of learning something new or engaging in thought-provoking debate. As it turns out, one of the best ways to improve your mental health is through your gut. Like your brain, the gut has its own nervous system, which sends information to the brain via the vagus nerve. This helps explain why you might feel queasy when you’re nervous or stressed. Just as the brain impacts the gut, what we put in our gut can impact the functioning of the brain.
Gut Microbes Make Other Chemicals That Affect the Brain
The trillions of microbes that live in your gut also make other chemicals that affect how your brain works.
Your gut microbes produce lots of short-chain fatty acids (SCFA) such as butyrate, propionate and acetate.
They make SCFA by digesting fiber. SCFA affect brain function in a number of ways, such as reducing appetite.
Gut Microbes Affect Inflammation
Your gut-brain axis is also connected through the immune system.
Gut and gut microbes play an important role in your immune system and inflammation by controlling what is passed into the body and what is excreted.
If your immune system is switched on for too long, it can lead to inflammation, which is associated with a number of brain disorders like depression and Alzheimer’s disease.
Lipopolysaccharide (LPS) is an inflammatory toxin made by certain bacteria. It can cause inflammation if too much of it passes from the gut into the blood.
This can happen when the gut barrier becomes leaky, which allows bacteria and LPS to cross over into the blood.
Inflammation and high LPS in the blood have been associated with a number of brain disorders including severe depression, dementia and schizophrenia.
Your gut and brain are connected through millions of nerves. Most importantly the vagus nerve. The gut and its microbes also control inflammation and make many different compounds that can affect brain health.
What is the vagus nerve and what does it do?
What is the vagus nerve?
The vagus nerve is one of the cranial nerves that connect the brain to the body. The most important function of the vagus nerve is afferent, bringing information of the inner organs, such as gut, liver, heart, and lungs to the brain. This suggests that the inner organs are major sources of sensory information to the brain.
The vagus nerve has two bunches of sensory nerve cell bodies, and it connects the brainstem to the body. It allows the brain to monitor and receive information.
Foods for a healthy gut healthy mind.
Gut health refers to the balance of microorganisms that live in the digestive tract. Looking after the health of the gut and maintaining the right balance of these microorganisms is vital for physical and mental health, immunity, and more.
These bacteria, yeasts, and viruses — of which there are around 100 trillion — are also called the “gut microbiome” or “gut flora.”
The following boost gut microbiome.
- fermented vegetables
- kefir
- kimchi
- kombucha
- miso
- sauerkraut
- tempeh
To enhance your gut health you may wish to include more of the following prebiotic-rich foods in their diet:
- asparagus
- bananas
- chicory
- garlic
- Jerusalem artichoke
- onions
- whole grains
Other things to consider.
Eat less sugar and sweeteners.
Reduce Stress.
Avoid taking antibiotics unnecessarily.
Exercise Regularly.
Get Enough Sleep.
Change your cleaning products. We live in a far to sanitised world with all the antibacterial products, these not only kill harmful bacteria they kill the healthy as well.
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