When you think about strategies to optimize your brain health, you may think about crossword puzzles or learning a new language, or perhaps getting more quality sleep … adding Omega-3 oils to your diet could also make a difference.
Most people would not even consider their gut when thinking about brain health … this may actually be the perfect place to start! Does your gut hold the key to better brain health?
There are about 100 trillion bacteria in or around your body right now. Don’t panic! This is a good thing, even if the idea is a bit unnerving! These organisms play an important role in your everyday health and longevity and may very well hold the secret to improving your mood, mental health and other brain related diseases.
By now, the idea that gut bacteria affects a person’s health is not revolutionary. Everyone is aware that these microbes influence digestion, allergies, and metabolism. But did you know that they extend much further, into the human brain?
A growing group of researchers around the world are investigating how the microbiome, as the bacterial ecosystem is known, regulates how people feel and think. Interestingly, just as you have neurons in your brain, you also have neurons in your gut – including neurons that produce neurotransmitters like serotonin, which is also found in your brain. In fact, the greatest concentration of serotonin, which is involved in mood control, depression and aggression, is found in your intestines, not in your brain! (Perhaps this is one reason why antidepressants, which raise serotonin levels in your brain, are often ineffective in treating depression, whereas proper dietary changes can help). Scientists have found evidence that gut health could play a crucial role in autism, anxiety, depression, obesity and other disorders.
Yes, your gut can almost be considered as your second brain, yup, you’re that smart! This “brain” is known as the enteric nervous system. These cute little neurons transmit important information throughout your body. The enteric nervous system initiates and sustains digestion. Signals from the brain, such as stress and anxiety, can have a dramatic effect on how well it works. In addition, the brain receives chemical messages from the gut, which can affect your mood and emotions.
Taking care of your gut could be a whole new way to modulate brain function. These bacteria could eventually be used the way we now use Prozac or Valium!
What leads to compromised gut bacteria?
Unfortunately, several features of the modern lifestyle directly contribute to unhealthy gut flora:
• Antibiotics are particularly harmful to gut flora. Studies have shown that antibiotic use causes a profound and rapid loss of diversity and a shift in the composition of the gut flora. This diversity is not recovered after antibiotic use without intervention.
• Diets high in refined carbohydrates, sugar and processed foods.
• Diets low in fermentable fibres.
• Dietary toxins like wheat and industrial seed oils.
• Chronic stress.
• Chronic infections.
We also know that infants that aren’t breastfed and are born to mothers with bad gut flora are more likely to develop unhealthy gut bacteria, and that these early differences in gut flora may predict overweight, diabetes, eczema, depression and other health problems.
How to restore and maintain a healthy gut
Optimizing your gut flora and thereby your brain function is easy. Here are some recommendations:
• Remove all food toxins from your diet. This means caffeine, alcohol, processed foods, bad fats and any other foods that may be causing issues, like gluten or dairy. All of these irritate the gut in some form and create an inflammatory response.
• Eat plenty of fermentable fibres (starches like sweet potato, yucca etc.)
• Eat fermented foods like kefir, yogurt, sauerkraut etc.
• Eat plenty of PH balancing or alkaline foods. Anything green basically, is good e.g. spinach, kale or broccoli. These are great in keeping high stomach acid levels in order.
• Take a high-quality, multi-species probiotic.
• Treat any intestinal pathogens (such as parasites).
• Stay hydrated. Your gut needs water to keep bacteria and waste moving through your digestive system.
• Manage your stress.
Linked to everything from weight control to mental health, our gut bacteria is vital to our health – are you managing yours?
Source: www.theatlantic.com, www.scientificamerican.com, www.healthline.com, mercola.com, chriskesser.com, breakingmuscle .com, www.navacenter.com, kriscarr.com
DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.
