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You FEEL what you eat!

Have you heard the phrase “the gut is your second brain”? This refers to your gut microbiome, which is an ecosystem of bacteria and fungi in your digestive tract. In recent years, there has been more attention paid to the bacteria in our gut. We are just now starting to understand the significance of the bacteria that lives inside of our digestive tract and how it can affect more than just the way our body feels, but our mind as well.

The phrases “gut feeling” or “trust your gut” have taken on more significance as we learn more about this union. We have discovered the gut-brain axis, which is a connection between our ENS (Enteric Nervous System, which regulates the GI tract) and the CNS (Central Nervous System, which regulates the activity of the body and mind).

Approximately 90% of serotonin receptors are in our gut. Serotonin is a neurotransmitter which is commonly linked to feeling good. It regulates your mood, sleep, and your digestive system. Low levels of serotonin have been linked to depression, anxiety, PTSD, OCD, and eating disorders. Serotonin is just one of the many ways our gut plays a role in our mental health. Dopamine and GABA (gamma-aminobutyric acid) are also made in out gut. Dopamine plays a role in how we feel pleasure, and too high or too low levels have been associated with mental health disorders. GABA is closely related to mood and emotions and provides a calming effect. Low levels of GABA have been associated with anxiety and depression.

So, what can we do to improve our gut health and positively influence our mental health? There are multiple ways we can improve our overall wellness.

· Eat a high-fiber, diverse, anti-inflammatory diet. This can naturally increase your serotonin levels and help populate more of the “good” bacteria in your gut.

· Exercise. Exercise has been shown to promote the release of endorphins and serotonin. New studies have shown that exercise has the potential to alter gut bacteria composition and functionality.

· Consider taking a probiotic. Talk to your doctor first to see if this avenue is right for you, but for many people adding a probiotic supplement can help populate the healthy bacteria in our digestive system.

· Limit your alcohol intake. Alcohol has been shown to irritate our gut lining, which can negatively affect your gut microbiota.

We can positively influence our mental health starting with the food we eat. The way we treat our body directly affects how our mind operates and how we feel.

Footnote:

How To Improve Your Gut Health – Forbes Health

How Your Gut Affects Mental Wellbeing (rtor.org)

Why Your Gut is Your “Second Brain” | by Vishva Dave | In Fitness And In Health | Medium

Is your gut your second brain? - Food for the Brain

Gut feelings: How food affects your mood - Harvard Health