Did you know that our Gut Microbiome is connected to our mental health?
Various studies proves that yes they are linked.
In this blog, you’ll find the research backing to discuss more about the Brain-Gut connection and the role it plays in our overall health.
Gut and Mind Bidirectional Relationship
Research and studies regarding the connection between our gut microbiome and mental health started during the 19th and early 20th centuries.
At present, researchers say that our microbiome or diverse population of microbes found in our gastrointestinal tract play a significant role in the health of our gut and other aspects of our physical health from simple ailments to obesity.
The gut microbiome refers to all of the microbes in our intestines, which act as another organ that’s crucial for our health.
The gut-brain axis seems to be bi-directional which means the brain acts on gastrointestinal and immune functions that help to shape the gut’s microbial makeup, and gut microbes make neuroactive compounds, including neurotransmitters and metabolites that also act on the brain.
These interactions could occur in a variety of ways: microbial compounds communicate via the vagus nerve, which connects the brain and the digestive tract, and microbial derived metabolites interact with the immune system, which maintains its own communication with the brain.
Sven Pettersson, a microbiologist at the Karolinska Institute in Stockholm, has recently shown that gut microbes help to control leakage through both the intestinal lining and the blood-brain barrier, which ordinarily protects the brain from potentially harmful agents.
This bidirectional relationship of the gut-brain axis, known as the “gut-brain-connection”, is where the brain controls gut activity, such as peristalsis (motility), the migrating motor complexes, and immunological and hormonal processes. This gut-brain axis can be disrupted with antibiotic usage, trauma repression, opiate/anti-depressant side effects, brain inflammation, aging, or unhealthy habits such as eating a poor diet and lifestyle.
To learn more about Gut Microbiome, read here.
4 Ways to Keep a Healthy Gut
and Mind
Let me share some ways on how we can have a healthy Gut and maintain the right balance of these micro-organism vital for our immunity as well as physical and mental health.
1. Consume Probiotics and Prebiotic Fiber
Promoting a healthy digestive tract and a healthy immune system are their most widely studied benefits of Probiotics. These are also commonly known as friendly, good, or healthy bacteria.
To boost probiotics in our gut we can take probiotic supplements such as doTerra’s PB Assist+, eat foods rich in it, and eat fermented food.
Fermented foods are natural source of probiotics. Examples of these are fermented veggies, miso, kimchi, and yogurt.
We should eat necessary Prebiotic Fiber too.
Prebiotics are these substances come from types of carbs (mostly fiber) that humans can’t digest. The beneficial bacteria in your gut eat this fiber.
Some foods that are rich in Prebiotic Fiber are whole grains, bananas, asparagus, garlic, onions, baked wheat flour, leeks, and artichokes.
If we consume them on a regular basis, they can help improve our gut health.
2. Eat less sugar and sweeteners
The American Heart Association (AHA) recommends that sugary foods should not comprise of more than half of a person’s daily discretionary calorie allowance.
This allowance differs for men, women, and children.
Men
According to AHA guidelines, most men should consume no more than 150 discretionary calories of sugar per day. This is equivalent to 38 g or 9 teaspoons (tsp) of sugar.
Women
Women should use no more than 100 discretionary calories on sugar per day. This is around 25 g or 6 tsp of sugar.
Children
Children between the ages of 2 and 18 should consume no more than 25 g, or 6 tsp, of added sugar daily.
Remember, sugar comes in all sorts of forms. Be mindful and read the nutrition labels on food products and choose naturally occurring sugars instead of refined sugars. For example, sugar that occurs in fruits is a healthier choice than refined white sugar used in most baked goods. Try substituting dates or coconut sugar or maple syrup in recipes that call for sugar. Overall we should try and consume fewer sweets or ‘empty’ treats that have no nutritious value. Eating a lot of sugar or artificial sweeteners may cause “Gut Dysbiosis”.
Dysbiosis typically occurs when the bacteria in your gastrointestinal (GI) tract — which includes your stomach and intestines — become unbalanced.
Common Dysbiosis symptoms include:
- anxiety
- bad breath
- bloating
- constipation
- chest pain
- depression
- diarrhea
- difficulty urinating
- fatigue
- lack of focus or concentration
- nausea
- rash or redness
- upset stomach
- vaginal or rectal itching
High intake of sugar and unhealthy fat has negative effects in our gut microbiome and in turn negatively influence our mental health and behaviors. Moreover, artificial sweetener increases the number of some bacterial strains that are linked with metabolic disease such as diabetes or heart disease.
3. Avoid Taking Antibiotics
In general, we should avoid taking antibiotics unnecessarily because overusing it can lead to antibiotic resistance.
Beside, antibiotics are also damaging to the gut microbiota and immunity, with some research reporting that even 6 months after their use, the gut still lacks several species of beneficial bacteria.
According to the Centers for Disease Control and Prevention (CDC), Doctors in the United States prescribe around 30% of antibiotics unnecessarily.
As a result, the CDC recommends that people discuss antibiotics and alternative options with their doctor before use.
4. Eat a Balanced Diet, Exercise and Get Adequate Sleep
We should maintain a balanced diet. Let me remind you of the seven main factors of balanced diet: carbs, protein, fat, fibre, vitamins, minerals and water. It’s also helpful to take healthy vitamin supplements like doTerra’s Life Long Vitality Pack or the vegan LLV Pack.
In addition, we need to regularly exercise. Being active contributed to good heart state, healthy weight management and improves gut health.
You can try doTerra’s Peppermint oil to provide a boost when you feel low on energy and fatigued from workout. Also, Deep Blue blend is your best option to apply both before and after an exercise.
Lastly, get enough sleep. We, as adults are required to sleep at least 7-9 hours daily. Having a restful night sleep can improve our gut health, mood, focus, and mental wellness.
Do these simple things to maintain a healthy gut. Remember, having a healthy gut contributes to our mental wellness, stronger immunity and overall physical health.
If you’re looking for a complete healthy gut restorer kit, this is the perfect package for you.
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Happy healing,
Zarine
