Have you ever felt “butterflies” in your stomach when you are nervous or excited? Have you ever been taught to “listen to your gut”? Same. It is no secret that we feel emotions in our physical bodies. But could taking care of our intestinal health also be the secret to happiness?
The gut controls more than just digestion. Research shows more and more how powerful the brain-gut connection is, as if there isn’t enough reasons to take care of our intestinal health! Navigating new health information can be challenging, but don’t worry. I have you covered. As a dietitian, I share what I have found in my research and the advice I share with clients. If you’ve heard of the gut-brain connection but aren’t sure what it means, keep reading to learn more.
The gut-brain connection
The communication system between the gut and the brain is known as the gut-brain axis, also known as the gut-brain connection. Our gastrointestinal tract (GI tract for short) is made up of millions of neurons. These neurons are connected to your brain through nerves in the nervous system, the largest of which is the vagus nerve. The vagus nerve can send signals back and forth between the gut and the brain. In addition to neurons, the GI tract also contains trillions of microbes (usually bacteria) that play a role in immune function and inflammation. They also release chemicals that affect how your brain works. For example, Gut bacteria make about 95% of the body’s supply of serotonin. (the happy hormone).
I eat more research emerges, scientists and medical professionals alike are beginning to better understand the link between digestion and the way we think. This is also the reason why there is an emerging field of nutritional psychiatry relate the food we eat to our mental health. Although all mental health symptoms should be worked out with your doctor or therapisttaking care of your gut health could also optimize your mood. While there are many ways to take care of your gut health, here are five of my favorite tips that I always recommend to my clients.
1. Stay hydrated
You’ve heard it before, and I’ll say it again: water is your best friend. Water keeps things moving and helps your body digest all the different foods you eat each day. Additionally, it maintains regular bowel movements, which is crucial for the health of microbes that play an important role in the body’s production of serotonin.
A general guideline is to drink half your body weight of water (in ounces) each day. Nevertheless, needs may vary depending on outside temperature, exercise and age. Although it sounds simple, I have often found that drinking enough water is a struggle for most people, myself included. carrying a water bottle with you is one of the easiest ways to make sure you drink enough water throughout the day (bonus if it’s cute!). To go one step further, try using a straw.
2. Choose fiber
exist different types of fiber in the food we eat. Some act as a binding mechanism to push food through the digestive tract to create regular bowel movements. Some act as prebiotics to provide food for intestinal bacteria. Fiber can be found in whole grains, fruits, vegetables, nuts, legumes, and more. Regardless of the types of foods you eat, it’s important to get an adequate amount of fiber every day. Research has shown that eating adequate fiber is linked to a more diverse gut microbiome. And a more diverse gut microbiome is linked to better nutrient absorption, also known as better overall health, including brain health.
If you’re not already getting fiber into your diet, don’t stress. Be sure to add additional fiber gradually over the course of a few weeks. Going from low fiber to 25 grams a day could cause gastrointestinal discomfort, such as bloating or cramps. (Think: add a vegetable side dish with lunch, or pair a handful of berries with your breakfast.) Lastly, be sure to drink plenty of water to prevent constipation while adding more fiber.
3. Eat a wide variety of plants
When it comes to your diet, variety is the spice of life. Eating a diet rich in fruits and vegetables can ensure that you meet your micronutrient needs. It is also key to a healthy gut. A study found that those who ate more than 30 different plants per week had more diverse gut bacteria than those who ate 10 or fewer. If that sounds challenging, it may be easier than you think. When preparing meals, think about additional fruits and vegetables you can add, like fruit over oatmeal or roasted vegetables with pasta. Try meal preparation with seasonal fruits and vegetables, or try choosing a product you haven’t tried before when grocery shopping. Also, opting for plant-based snacks like mixed nuts, greens and hummus, or fruit with yogurt can help round out your day.
4. Choose fermented foods
Fermented foods like yogurt, kefir, kimchi, and sauerkraut provide good bacteria for your gut, which is helpful in maintaining a diverse gut microbiome, and you already know that a diverse gut microbiome can mean a healthier gut-brain connection , serotonin production, etc. . In A study, the researchers determined that people who consumed sauerkraut for six weeks improved symptoms of irritable bowel syndrome (IBS), such as bloating and gas. In addition, it improved the composition of the intestinal microbiome. To reap the benefits of fermented foods, try incorporating them into your daily meals. Try topping tacos, salads, or your favorite meals with sauerkraut or kimchi, or swap your regular yogurt for probiotic-packed whole milk or coconut yogurt.
5. Make time to stretch
Extension It is often disregardedespecially when it comes to optimizing gut health. You probably already know that stretching can release tension and counteract the effects of the hours of sitting that we do every day, but it can also help improve digestion. It stretches like downward facing dog and cat-cow they’re great for reducing gas and bloating symptoms, and stretching in general improves blood flow to your organs, which supports a smoother digestive process and a healthier gut-brain connection. as benefit, stretching can help reduce stress, making it a great way to unwind after a long day. You don’t need a lot of time to stretch. Incorporating even five minutes into your work day or before bed is enough to make a difference.
These tips are not intended to serve as a treatment for any gastrointestinal conditions, anxiety, or depression. If you have gastrointestinal problems, consult your doctor or gastroenterologist, and if think you may be experiencing depression or anxiety, it is important to reach out and get help. See your doctor, contact a therapist, and/or talk to a close friend or family member.
Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
