Did you know that the bacteria in your gut actually run the emotional part of your brain? It seems a bit far-fetched, but it’s true! The emotions we have on a moment by moment basis are not just “out there somewhere” feelings that ebb and flow throughout the day. Instead, they are largely influenced by trillions of microbes that live deep inside your gut.
Let’s face it – our emotional state will ebb and flow throughout the day, depending on our circumstances. You might have had a disagreement with your spouse or child that left you feeling sad or even angry, both of which would be completely understandable. But what about the time when you woke up in the morning and just feel ‘off’ for some reason? It’s like your brain got hijacked by the blue funk during the night and your day isn’t starting off as awesome as you’d hoped. It seems that there’s a possible explanation for this phenomenon that has to do with those amazing gut microbes!
For many years, scientists have known that the chemicals responsible for your mood, called neurotransmitters, are primarily produced by the bacteria in your gut. There are many different types of neurotransmitters, including serotonin, dopamine, and GABA. When in balance, they maintain healthy mood and emotional responses. However, because the gut manufactures over 75% of neurotransmitters, it only stands to reason that alterations within your gut bacteria could affect your mood. This dynamic relationship is commonly referred to as the gut-brain axis.
The Impact of Stress
Chronic stress significantly affects both gut and brain health. When we experience stress, our bodies release cortisol and activate the “fight or flight” response. In acute situations, this response usually subsides as the stressor passes and the body returns to its normal state. However, with chronic stress, the body remains in this heightened state of alert for prolonged periods, disrupting overall health. This chronic state of stress causes chronic inflammation. Overtime, this can have serious effects on your overall health.
Ways to Improve the Gut-Brain Axis
Fortunately, there are many ways to improve the gut-brain axis. These are our top nutritional strategies to optimize the health of both your gut and brain.
Probiotics
One of the easiest ways to improve the gut-brain axis is to consume plenty of fermented foods. These foods are naturally rich in probiotics which supply beneficial bacteria to the gut. This includes foods such as sauerkraut, kimchi, miso, kefir, kombucha, yogurt, and fermented pickles.
If you struggle to regularly consume these foods , a high-quality probiotic can make a dramatic difference in the way you feel. According to experts, consuming supplemental probiotics had a dramatic impact on individuals dealing with depression, anxiety, and negative thinking. In one analysis of over 26,000 people, those who had the highest intake of probiotic-rich foods observed dramatic improvement of depression. Pretty amazing, right?
Some of our favorite probiotic supplements are Prosynbiotic and Lact-Enz from Standard Process. You can purchase Lact-Enz here!
Avoid Processed Foods & Sugar
Highly processed foods and sugars can disrupt the microbiome by causing inflammation and nourishing harmful bacteria in the gut. They also weaken the intestinal lining, potentially leading to a condition known as “leaky gut” or intestinal permeability. Moreover, these foods don’t offer any nutritional benefits. For optimal health of your mind, gut, and overall well-being, it’s best to focus on a diet rich in whole foods. This includes quality protein, healthy fats, a variety of fruits and vegetables, and high-fiber carbohydrates such as beans, lentils, and starchy vegetables.
Omega-3 Fatty Acids & Other Healthy Fats
Omega-3 fatty acids are known for their anti-inflammatory properties and their role in regulating the microbiome, protecting the intestinal lining, and supporting neurotransmitter synthesis and function. The best sources of omega-3s are fatty fish like salmon, mackerel, trout, herring, and sardines. These sources provide EPA and DHA, the most effective forms of these fatty acids.
In addition, there are plant-based sources such as flaxseed, chia seeds, walnuts, and hemp seeds. These foods contain ALA, which the body must convert into EPA and DHA. If these foods aren’t part of your regular diet, you might consider supplementing with Cod Liver Oil.
Other sources of healthy fats include medium-chain triglycerides like MCT oil and coconut oil, monounsaturated fats found in avocado and olive oil, as well as pasture-raised eggs, grass-fed beef, and dark chocolate.
Sources:
https://www.ncbi.nlm.nih.gov/pubmed/31029044
https://www.ncbi.nlm.nih.gov/pubmed/31004628
https://www.sciencedirect.com/science/article/pii/S0889159115000884