The Connection Between Your Gut and Brain: How to Improve Your Microbiome Health
What is one of the best ways to fuel your brain?
By fueling your intestinal microbiome! đź¦
A healthy and robust bacterial population in the gut contributes to great brain health, and thankfully there are some simple and effective ways that we can do that. Read on to find out more.
The Benefits of a Healthy Microbiome
Your intestinal microbiome is the complex ecosystem of microorganisms, including bacteria, viruses, and fungi, that live in your digestive tract. Recent studies have shown that the health of your intestinal microbiome can have a significant impact on your overall health and wellbeing, including your mental health. The benefits of a healthy gut microbiome are almost as numerous as the bacteria themselves! It will support good digestion, improve immune function, and even boost your mood and cognitive function. In fact, there is a direct connection between your gut and brain, known as the gut-brain axis. Taking steps to support a robust internal microbiome is one of the best things that we can do to support our brains. Feed your brain by feeding your biome!
The Gut-Brain Axis
The gut-brain axis is what we call the two-way communication network between your gut and brain. It is facilitated by the vagus nerve which extends from the base of your brain in your brainstem all the way to your abdomen. It’s this nerve and connection that allows your intestinal microbiome to communicate with your brain and vice versa.
Studies have shown that the intestinal microbiome helps regulate the production of neurotransmitters, such as serotonin and dopamine, which are key factors in us managing our mood and emotions. The microbiome in our guts also produce short-chain fatty acids (SCFAs), which are essential for maintaining a healthy gut lining but have also been indicated to play a role in our cognitive and metabolic function.
At the same time, our brains can also influence our gut microbiome! Stress, anxiety, and depression can all have a negative impact on the health of the bacteria in our guts. Chronic stress has been shown to alter the composition of the intestinal microbiome and increase inflammation in the digestive tract. In fact, there is evidence to suggest that even exposure to stress early in life can have a dramatic impact on our overall intestinal microbiome.
Three Things You Can Do to Improve Your Microbiome Health
- 1. Avoid the things your microbiome hates
There are several things that can harm your gut microbiome, including a diet high in processed foods, sugar, and artificial sweeteners. Antibiotics can also disrupt the balance of your gut microbiome by killing off both good and bad bacteria, but are sometimes necessary to avoid infections running rampant. I would suggest always up the intake of pre and probiotics when you are taking a course of antibiotics to help mitigate any negative effects they could have on your intestinal flora. Eating a diet that is rich in whole, nutrient-dense foods will help your bacteria thrive!
- 2. Eat fermented foods
Fermented foods are rich in probiotics, which help support the balance of your intestinal microbiome. They are full of “good” bacteria that your body and brain love! Incorporating these foods into your diet will help to boost the number of those good bacteria in your gut, thus leading to a more robust and healthy microbiome.
Some examples include: sauerkraut, kefir, kimchi, pickles (fermented, not brined), kombucha, and yogurt.
Personally, I love drinking homemade ginger soda for this very reason! 🥂
- 3. Probiotic supplements
Probiotic supplements are another way to support your gut microbiome. These supplements contain live bacteria that can help to improve the balance of your gut microbiome. However, it’s important to choose a high-quality probiotic supplement that contains strains of bacteria that have been shown to be beneficial for gut health. While this is a good option for people who may be limited on dietary options, my first recommendation is to always try to get these nutrients from whole sources first before leaning in to supplements
- Healthy Belly, Healthy Brain
The health of your microbiome is critical to your overall health and well-being, and is directly linked to the health of your brain. The science of the gut-brain connection is still in its early stages, but it is an exciting field of research that so far is proving very promising. By taking steps to support your intestinal microbiome, you can improve your digestive health, boost your immune system, and potentially even improve your mental health. So, take care of your gut and your gut will take care of you!
If you’re feeling inspired to support the bacteria in your gut, give my ginger soda recipe a try!
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