When you're anxious or enthusiastic, have you ever had "butterflies" in your stomach? Have you ever been told to "trust your gut"? Same. It is common knowledge that we experience emotions in our bodily selves. But could the key to happiness also lie in maintaining good gut health?
Not simply digestion is under the control of the gut. As if there weren't already enough reasons to take care of our gut health, research is increasingly demonstrating how strong the link between the brain and gut is. It can be difficult to navigate new health information but don't stress. You're protected by me. I'm sharing what I learned from my research as a dietitian and the advice I give to customers. If you've heard about the gut-brain link but are unsure of what it entails, continue reading to find more.
Gut-brain link
The gut-brain axis also referred to as the gut-brain connection, is the mechanism that allows your gut and brain to communicate with one another. Millions of neurons make up our GI tract (short for gastrointestinal tract). The largest nerve in your nervous system, the vagus nerve, connects these neurons to your brain. The gut and the brain can communicate with one another via the vagus nerve. In addition to neurons, the GI tract is home to billions of microorganisms, most of which are bacteria, and contribute to inflammation and the immune system. Additionally, they cause the release of substances that alter brain function. For instance, over 95% of the body's supply of serotonin is produced by gut microbes (the happy hormone).
Scientists and medical experts alike are starting to comprehend the connection between digestion and thought as more study comes to light. This is also the reason why a new branch of nutrition psychology connects what we eat to how we feel. Even though you should work with your doctor or therapist to address any mental health concerns, maintaining good gut health may help improve your mood. There are many techniques to maintain good gut health, but these five are the ones I always share with my clients.
1. Keep hydrated.
Water is your best friend, as you have likely heard before. Drinking water keeps things moving along and aids in the digestion of the many different foods you consume every day. Additionally, it maintains regular bowel motions, which is important for the survival of the bacteria involved in the body's serotonin production.
A general rule of thumb is to consume half your body weight in ounces of water each day. However, depending on the weather, activity level, and age, demands may change. Although it might seem easy, I've discovered that most individuals, including myself, struggle to consume enough water. One of the simplest methods to make sure you get enough water throughout the day is to keep a water bottle on you at all times (extra points if it's adorable!). Try using a straw to take things a step further.
2. Select fiber
The foods we eat include various forms of fiber. Some work as a binding agent to force food through the digestive system and induce regular bowel movements. Some work as prebiotics to give gut bacteria nourishment. Whole grains, fruits, vegetables, nuts, legumes, and other foods contain fiber. No matter what kind of food you eat, it's crucial to get enough fiber each day. According to research, eating enough fiber is associated with a gut microbiome that is more diversified. Furthermore, higher nutrient absorption, which translates to better general health, including brain health, is connected to more diversified gut flora.
Do not worry if you have not yet added fiber to your diet. Make careful to gradually increase your fiber intake over the course of a few weeks. The transition from a low fiber intake to 25 grams per day may result in GI discomfort, such as bloating or cramps. (Consider serving a side of vegetables with your lunch or having a few berries with your breakfast.) Last but not least, make sure you are drinking lots of water to avoid constipation and increase your fiber intake.
3. Consume a variety of plants.
Variety is the key to a happy life when it comes to your diet. You can guarantee that you obtain all the micronutrients you need by eating a diet high in fruits and vegetables. Additionally essential for intestinal health. According to one study, people who ate more than 30 different plants each week had a more varied population of gut bacteria than others who only ate 10 or fewer. If something sounds difficult, it might be simpler than you imagine. Consider adding extra fruits and vegetables to your meals, such as fruit on top of oats or roasted vegetables with spaghetti. When grocery shopping, try preparing meals with seasonal fruits and vegetables or try to choose a produce item you've never tried before. Additionally, choosing plant-based snacks like fruit and yogurt or fruit with mixed nuts, veggies, and hummus will help you finish your day strong.
4. Pick fermented food sources.
You may maintain a diverse gut flora by eating fermented foods like yogurt, kefir, kimchi, and sauerkraut. As you may already be aware, a diverse gut microbiome can result in a stronger gut-brain connection, serotonin production, and other benefits. In one study, researchers found that people who ingested sauerkraut for six weeks experienced a reduction in IBS symptoms like gas and bloating. It also changed how the gut microbiota is made up. Aim to include fermented foods in your regular meals if you want to benefit from them. Try adding sauerkraut or kimchi to tacos, salads, or your favorite foods, or replace your regular yogurt with probiotic-rich coconut or whole milk yogurt.
5. Schedule some stretching.
Stretching is frequently disregarded, particularly when it comes to improving gut health. Stretching can not only relieve stress and counteract the consequences of the hours we spend each day sitting down, but it can also enhance digestion. Stretches like cat-cow and downward dog are excellent for easing bloating and gas symptoms, and overall stretching promotes blood flow to organs, which contributes to a healthier gut-brain axis and a smoother digestive process. Stretching has the benefit of lowering stress, making it a terrific way to unwind after a demanding day. Stretching doesn't take a lot of time. Even five minutes during your workday or right before bed can make a difference.
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