The gut-brain connection. If there was ever a call for “digestive health,” this is it!
Yes, it’s true. Your gut is considered your “second brain.”
There is no denying it any more.
And because of the new scientific discoveries about the vagus nerve, the enteric nervous system, and the amazing influence your gut microbes can have, it’s no wonder what you eat feeds not only your body but can directly affect your brain.
I find it amazing (but not too surprising).
Well, the gut-brain connection is very complex, and to be honest, we’re still learning lots about it!
There seem to be multiple things working together. Things like:
This is complex. And amazing, if you ask me.
I’ll briefly touch on these areas, and end off with a delicious recipe (of course!)
There is a nerve that runs directly from the gut to the brain.
And after reading this so far, you’ll probably get a sense of which direction 90% of the transmission is…
Not from your brain to your gut (which is what we used to think), but from your gut up to your brain!
Would you believe me if I told you that the gut has more nerves than your spinal cord?
I knew you would!
And that’s why it’s referred to as the “second brain.”
And, if you think about it, controlling the complex process of digestion (i.e. digestive enzymes, absorption of nutrients, the flow of food, etc.) should probably be done pretty “smartly”…don’t you think?
And guess how these nerves speak to each other, and to other cells? By chemical messengers called “neurotransmitters.”
In fact, many of the neurotransmitters that have a strong effect on our mood are made in the gut! e.g. a whopping 95% of serotonin is made in your gut, not in your brain!
Because eating and drinking is a huge portal where disease-causing critters can get into your body, it makes total sense that much of our defence system would be located there too, right? 70% of our immune system is in our gut!
And you know that the immune cells can move throughout the entire body and cause inflammation just about anywhere, right?
Well, if they’re “activated” by something in the gut, they can potentially wreak havoc anywhere in the body. Including the potential to cause inflammation in the brain.
Your friendly neighbourhood gut residents. You have billions of those little guys happily living in your gut. And they do amazing things like help you digest certain foods, make certain vitamins, and even help regulate inflammation!
But more and more evidence is showing that changes in your gut microbiota can impact your mood, and even other, more serious, mental health issues.
The honest answer to how these things all work together and make the gut-brain connection is that we really don’t know just yet. More and more studies are being done to learn more.
But one thing is becoming clear. A healthy gut goes hand-in-hand with a healthy brain!
Of course, a variety of minimally-processed, nutrient-dense foods is required, because no nutrients work alone.
But two things that you many consider eating more of are fibre and omega-3 fats. Fibre (in fruits, veggies, nuts & seeds) help to feed your awesome gut microbes. And omega-3 fats (in fatty fish, walnuts, algae, and seeds like flax, chia, and hemp) are well-know inflammation-lowering brain boosters.
If you’re struggling with brain fog, fatigue and low mood and would like to know more about foods to feed your brain, click HERE to book a free 15 minute fatigue breakthrough call!
1 cup blueberries (fresh or frozen)
1 cup oats (gluten-free)
1 cup almond milk
1 tablespoon chia seeds
2 tablespoons hemp seeds
½ teaspoon cinnamon
1 banana, sliced
¼ cup chopped walnuts
Serve & enjoy!
Tip: Your gut microbes love to eat the fiber in the blueberries, oats, seeds, and nuts. Meanwhile, your brain loves the omega-3 fats in the seeds and nuts.
No question that what you eat can affect how you feel, right?
Mental health and brain health are complex. So are the foods we eat, and the ways our bodies interact with those foods. While, we don’t know the exact mechanisms how food and nutrition help, we know a few ways food impacts our moods.
First, what we eat becomes the raw materials for our neurotransmitters. “Neurotransmitters” are biochemical messengers that allow our nerve cells to communicate (ever heard of serotonin?). They are important not just for thinking and memory, but also for mental health.
Second, what we eat affects our blood sugar. And having unstable blood sugar levels can contribute to mood swings.
Let’s talk about mood-boosting and mood boosting foods.
Some nutrient deficiencies look like mental health problems; this includes deficiencies in B-vitamins, vitamin D, and the mineral selenium. So, getting enough vitamins, minerals, (and other things like antioxidants) are key. These nutrients not only reduce inflammation but also fuel the biochemical reactions in our bodies. Including those that create neurotransmitters. So make sure you’re eating a variety of nutrient-dense whole foods, especially fresh fruits and vegetables. In fact, studies show that people who eat the most fruits and vegetables are the happiest.
Also pay special attention to vitamin D (the sunshine vitamin), as it’s not naturally occurring in too many foods. Selenium is an essential mineral found in Brazil nuts, walnuts, cod, and poultry. Try to add some of those to your weekly diet.
Second, make sure you get enough protein. Protein is your body’s main supply of amino acids. Amino acids are very important for mood issues because they are the building blocks of neurotransmitters. Protein also helps to regulate blood sugar. I recommend eating protein with every meal; this includes dark green leafy vegetables, eggs, poultry, and meat.
Third, complex carbohydrates like sweet potato and quinoa are great too. They allow better absorption of key amino acids like tryptophan. Tryptophan is used by your body to make serotonin (your “happy hormone”) and melatonin (your “sleepy” hormone). So, if you want to relax, try these in the evening.
Fourth, fish and other sources of omega-3 fatty acids (nuts, seeds, and algae) are also mood-boosting. Omega-3s are definitely “brain food” and may help to ease some symptoms.
FUN FACT: One study showed that giving one multi-vitamin and one omega-3 fish oil tablet per day to prison inmates reduced the incidence of violent behaviour by 50%!
Last but not least, make sure you’re hydrated. Mild dehydration can cause mood issues as well.
You won’t be surprised to hear me say processed foods are mood-busters, right? One study suggests that eating a lot of processed foods devoid of nutrients can increase your chances of becoming depressed by as much as 60 percent! This is on top of the research that shows nutrient deficiencies can look like mental health problems.
“But it makes me feel good!”
Yes, some of these mood busters can make you feel better temporarily. Some big food companies study how to maximise the “pleasure” centres with the perfect amount of sugar, salt, and fat. Not to mention the colour, texture, and taste; they can light up our taste buds and make us feel good… for now.
A few other things to avoid are:
Bad moods can lead to bad eating habits; and, bad eating habits can lead to bad moods. If you need a mood boost, stick to minimally processed nutrient-dense whole foods. Things like fresh fruit and vegetables (including leafy greens), nuts and seeds, eggs, fish, poultry, and meat. Avoid common mood-busting foods like alcohol, caffeine, and sugar.
And remember, sometimes “feel good” junk foods, only make you feel good temporarily. So, try my newest recipe for fruit salad, below.
300g watermelon, cubed
300g cantaloupe melon, cubed
150g blueberries, fresh
150g blackberries, fresh
300g green grapes
Place all fruit in a large bowl and gently toss.
Serve and enjoy!
Tip: Substitute or add any ready-to-eat fruit, like chopped peaches, or raspberries.
For more information on mood boosting foods, contact Kate for a free 15 minute consultation!