Heal Your Gut, Heal Your Mind: 5 Tips for Better Mental Health
The gut-brain connection refers to the intricate relationship between your digestive system and your central nervous system. Emerging studies have proven how the state of your gut profoundly influences your mental health and overall well-being. In this article, we'll explore the gut-brain connection and provide five tips for improving your gut and mental health.
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Understanding the Gut-Brain connection
I am sure you have had a “gut-wrenching” experience or have had situations that “make you feel nauseous.” Or, how about the classic “butterflies” in your stomach? There’s a purpose behind these expressions. Anger, anxiety, sadness and joy are just some of the feelings that can trigger “butterflies” in your gut. And the opposite is also true. A troubled intestine can signal the brain. Notice how when you have eaten something foul and get a stomach ache, your mood completely changes. That is how interconnected your gut and brain are. Modern research is proving that in order for us to make real progress in our health, we have to take physical and psychosocial factors into consideration.
The gut-brain axis (GBA) is a two-way communication channel connecting the central nervous system and the digestive system, known as the enteric nervous system, sometimes referred to as the “second brain.” Your second brain contains millions of neurons and is responsible for regulating digestion, absorption, and elimination. It also communicates with the central nervous system, which controls mood, behavior, and cognitive function. Research has shown that disruptions in the GBA can lead to a range of mental health issues, including anxiety, depression, and even autism.
Given these findings, one could anticipate that therapy aimed at reducing stress or treating anxiety or depression could yield some positive outcomes for patients with functional GI conditions. However, although, those are great and necessary methods, we can all agree they take time. In this article I will provide you with 5 tips you can implement today to start improving your mental health.
#1 Eat a Balanced and Nutritious Diet
Eating a balanced and nutritious diet is one of the best ways to improve your gut-brain connection. This means consuming plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. By nourishing yourself with a healthy diet, you support the growth of good bacteria in your gut, which play a crucial role in producing neurotransmitters that regulate mood. Avoid processed and sugary foods to help reduce inflammation in the gut, as they will negatively impact mental health.
#2 Incorporate Probiotics and Fermented Foods
Probiotics are live bacteria and yeasts that are good for your gut health. They can be found in supplements or in fermented foods like yogurt, kefir, sauerkraut, and kimchi. Fermented foods also contain short-chain fatty acids, which have been shown to have anti-inflammatory effects on the GBA. Incorporating these foods into your diet can help improve the balance between “good” and “bad” bacteria in your gut, which can positively impact your mental health. I take my “good bacteria” from both supplements and fermented foods. My favorite supplement is Seed because they contain both prebiotic and probiotic strains in 1 capsule. Use code Charkie15 for 15% discount at checkout.
#3 Manage Stress and Practice Mindfulness
Chronic stress will have a negative impact on your gut health and overall mental health. Practicing mindfulness and stress-reducing techniques like meditation, yoga, journaling or deep breathing can help improve your gut-brain connection. These practices have been shown to reduce inflammation in the body and improve dysbiosis in the gut. The journal General Psychiatry, published by the British Medical Journal, featuring a study on Buddhist monks that reveals how deep meditation can play a role in regulating the gut microbiome and reducing the risk of physical and mental health issues. Personally, my symptoms of heartburn and inflammation disappeared once I started meditating; 10 minutes or less per day will do the trick.
#4 Get Enough Sleep
We must recognize the true essence of sleep as a rejuvenating and restorative process. While we sleep, our body engages in a multitude of essential physiological and neurological activities that facilitate repair, recovery, and overall well-being. These processes extend to the revitalization and replenishment of our gut lining, fostering a harmonious gut microbiota and regulating gut motility. The remarkable effects of quality sleep on mental health cannot be overstated, as it optimizes the functioning of the GBA, which as we already know, governs mood regulation, stress response, and cognitive functions. It is recommended to prioritize 7-8 hours of sleep per night, ensuring 90-120 minutes of REM sleep to fully reap these benefits and promote a balanced and thriving mind-body connection.
#5 Exercise Regularly
Engaging in regular physical activity offers numerous benefits for your gut and overall well-being. Regular exercise plays a vital role in enhancing gut motility, ensuring regular bowel movements, and supporting optimal digestive function. It also fosters a diverse and beneficial gut microbiota, which helps in nutrient absorption and strengthening your immune system. What’s more, it can help alleviate gut inflammation and mitigate symptoms associated with inflammatory bowel diseases. On the mental health front, exercise acts as a potent stress reducer by stimulating the release of endorphins, boosting mood, and directly alleviating symptoms of anxiety and depression. Additionally, exercise enhances energy levels, cognitive function, and sleep quality. By incorporating even small increments of daily movement, such as 10-20 minutes, you can embark on a transformative journey toward improved gut health and enhanced mental well-being.
Taking care of your gut is taking care of your mind, and by embracing these 5 practices into your daily routine, you can heal your gut and empower your mind for a happier, healthier life.
Take control of your gut and mental health by booking YOUR COMPREHENSIVE GUT HEALTH & WELLNESS ASSESSMENT TODAY!
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