Improving Brain Health Through the Gut
ESTIMATED READING TIME: 5 Minutes & 51 Seconds
Yes, an unhappy gut leads to an unhappy brain.
But how does the health of our gut actually affect the health of our brain?
And, most importantly, how can we improve our gut health to improve the health of our brain?
The Gut-Brain Axis
The gut-brain axis refers to the vast communication network that connects our gut and brain both physically and biochemically in various ways.
Before we get into how, it’s important to realize that our gut contains more than a hundred million neurons - yes, neurons… the same ones found in the brain!
Physically, nerves in our nervous system connect neurons in our gut to our brain via the vagus nerve, the largest nerve within our nervous system. It acts as a bi-directional super-highway that connects the two organs and carries information between them.
This means that an anxious or depressed mind will reduce the effectiveness of the gut. If our gastrointestinal tract is unable to carry out its duties effectively, a variety of GI issues can result, ranging from diarrhea or constipation to malabsorption or nutrient deficiencies.
Alternatively, if the gut is unable to function properly as a result of poor digestion, for example, then the brain suffers and we may experience low mood, anxiety, brain fog, or panic attacks. This will perpetuate additional gut problems and create a never-ending cycle.
Biochemically, the gut and brain are connected via chemicals referred to as neurotransmitters. Well-known neurotransmitters include serotonin and dopamine. Less-known, but just as important, is GABA (Gamma-aminobutyric acid). GABA, though actually an amino acid, acts as a neurotransmitter to calm us and help us better manage stress. These 3 chemicals (and more) are produced primarily by the cells in the gut and the trillions of bacteria that live there. In fact, about 90% of the serotonin and dopamine produced in your body is made in your gut.
Put another way, your brain won’t be happy if your gut isn’t happy!
You can read more about the amazing connection between the gut and brain here.
How does an unhealthy gut create an unhealthy brain?
As mentioned, if our gut health is impaired, our brain health can suffer in a multitude of ways. Following is a list of some ways our brain health can be affected:
Nutrients important for optimal brain health may not be well absorbed leading to brain fog, an inability to focus, or forgetfulness.
Inflammation in the gut will lead to inflammation in the brain to cause slowed thinking, brain fog, and reduced reaction times.
Changes in gut secretions like cytokines and peptides can lead to dysregulation in the brain.
Decreased GABA production can lead to anxiety and feelings of overwhelm.
Decreased dopamine production can lead to depression, mood swings, and low libido.
Decreased synthesis of serotonin can lead to low moods or depression.
Insufficient melatonin production (from serotonin imbalances) can cause insomnia.
Insomnia, in turn, can further impair brain function as the clearing of toxins and waste products from the brain (that occurs during sleep) does not take place.
An imbalanced gut can create manic cravings or hunger signals.
The bottom line? Good brain health begins in the gut!
Signs of an imbalanced gut
Most of us know when we are suffering from digestive discomfort. Usually, this manifests as bloating, gas, an uncomfortable fullness after eating, stomach aches, indigestion (acid reflux), nausea, diarrhea, or chronic constipation.
“ Even though complaints of digestive discomfort are common, it does not mean that they are normal or should happen.”
If you do experience any of these common GI symptoms, you can assume you have an imbalanced gut.
In addition to these common complaints, there are other less common signs that your digestive system is in trouble and needs support. These include:
Hormonal imbalances
Moodiness or mood imbalances
Weight gain or an inability to lose weight
Adult acne
Halitosis (bad breath)
Experiencing seasonal allergies
Sinus pain and congestion
Having an autoimmune disease or a compromised immune system
Unrelenting fatigue
Any of these can be signs of gut dysbiosis.
Why? Even though inflammation and gut permeability (leaky gut) may be happening in the gut itself, their effects are systemic. This means they can affect any part of the whole body - and often do!
In this way, our gut can be thought of as the centre of our health. It’s essential to have a healthy gut in order to have a healthy brain and body.
What causes gut problems in the first place?
Gut dysbiosis can be caused by many different things including antibiotics, the use of certain medications, alcohol abuse, chronic high-stress levels, illnesses, and other lifestyle issues.
Additionally, and more often than not, gut dysbiosis can be caused by an unhealthy, imbalanced diet that contains harmful substances, excess sugar, or a lack of nutrients.
This is why taking care of your gut health is so important for the health of your brain. Properly supporting your gut microbiome (and your gut) will create a happy gut and, by extension, a happy life!
So how can we take better care of our gut to improve the health of our brain? A good start would be to follow the 4-step gut-healing approach described next.
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My 4 Step Gut-Healing Approach
Managing your gut health can seem incredibly complicated and downright overwhelming. But the good news is it doesn’t have to be!
When the following 4-step approach to gut healing is used in conjunction with recommendations from your nutritionist and/or functional medicine practitioner, healing your gut can be much simpler than you may think.
Here is the simplified version of the 4-step gut healing approach I use with my clients.
Step 1: Remove and Reduce - During this step, the goal is to reduce intestinal inflammation while removing foods that may be feeding unwanted pathogens (yeast, bacteria, or parasites). These include any foods or chemical irritants that can trigger inflammation or create an environment for candida, bacteria, or parasites to thrive. Common trigger foods are sugar, artificial sweeteners, gluten, dairy, corn, alcohol, commercial vegetable oils, coffee, and processed foods. Any (or all) of these can drive inflammation, and should, therefore, be removed from your diet. It should also be noted that inflammation can come from non-food sources, as well. Such factors include chronic stress, a lack of sleep, and environmental toxins to name a few. Removing all food triggers and making some lifestyle changes may be necessary to give your gut the opportunity it needs to rest.
Step 2: Replace - During this step, we replace the foods removed in step 1 with a diverse range of nutrient-dense whole foods to help diversify your gut microbiome. At the same time, we can add specific foods that support digestion. Lemon water, apple cider vinegar, and dark greens are just such foods. Using food as medicine can benefit the microbiota by enhancing its function while reducing the number of pathogenic bacteria in the intestines.
Step 3: Repair - Repairing inflammation and the damage done to the gut and the gut lining is the focus of this step. It’s achieved by incorporating specific foods and supplements that support proper digestion while simultaneously repairing the damage. Some of these include gelatin-rich bone broth, collagen powder, aloe vera, L-glutamine, turmeric, and bromelain. You can also help reduce inflammation and repair the gut by ensuring you drink ample pure water, consume omega-3 fatty acids, and make some key lifestyle changes that include deep breathing, stress-reduction, gentle exercises, and getting adequate sleep.
Step 4: Reinoculate - This step involves reinoculating or rebuilding your microbe by reintroducing good bacteria to your gut environment. This can be accomplished by including fermented foods and probiotic supplements to your regime. Kimchi, sauerkraut, pickles, kefir, and yogurt are great foods to start with! They will help repopulate your GI tract with a diversity of good bacteria strains and set your gut up for success!
Please note that this is a summary of my 4-step gut healing approach. If you’d like more information or would like to work with me to further improve the health of your gut (and brain), please contact me. I’d be happy to work with you and your individual needs to help you reach your goals.
My approach will help you take control of your health and improve your gut health to improve the health of your brain. As I’ve said before, your brain is your most valuable organ!
As always, I welcome your thoughts and value your feedback. Let me know what you think by dropping me a line or commenting below.
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