When you’re feeling down, what do you do to improve your mood? Do you binge watch your favorite movies? Maybe you meditate or go for a run? Any of these can make you feel better or improve your mood temporarily.
But, what if you were able to eat a certain way every day that could reduce your risk for getting depression, or even improve a bad mood after it started? Would you want to know which foods are considered to be “mood boosting foods”? If so, keep reading.
Using Food to Protect your Mental Health
Many people experience depression at some point in their life. Depression can create a major obstacle to accomplish even the smallest of task and can contribute to chronic disease or make existing health problems worse.
When your mental health suffers, your entire body can feel the effects. Fortunately, evidence suggest dietary changes can improve your mood and quality of life and possibly prevent the need for medication intervention.
A study published in the British Journal of Psychiatry analyzed the dietary patterns and risk of depression in 3,486 participants over a five year period. Individuals eating whole foods reported fewer symptoms of depression compared to those who ate mostly processed foods.(1) In addition, when comparing a vegetarian diet verses an omnivorous diet, vegetarians reported better moods verses the meat eaters, according to a study published in Nutrition Journal. (3)
How can Food Affect your Mood?
We know that what we eat affects us physically, for example, food affects our energy levels, blood sugar, weight, etc. Your mental health may be just as affected by your diet as your physical health.
The relatively new field of “nutritional psychiatry” is finding that the foods and nutrients you eat can improve how you feel emotionally-both in the short and long term. This is because of the complex array of actions that nutrients and foods have on your overall health and wellness.
Food provides you with essential nutrients to make important mood-boosting compounds like serotonin, food feeds your gut microbes, and food can decrease or increase inflammation. Therefore, choosing nutrient dense foods are vital to optimize and protect all aspects of your health.
Food is often referred to as “fuel” for your body, but actually, what and how you eat has a profound effect on almost every aspect of your physical and mental health. To keep it simple, think of it like this, calories provide fuel to give us energy to move, think, digest, breathe, etc.
Essential vitamins and minerals from food are used to make neurotransmitters (chemical messengers for our brains and nerve cells to transmit messages to each other). Fiber and some starches that is found in plant foods feed your friendly gut microbes that have their own nervous system which communicates with the brain to make neurotransmitters.
Neurotransmitters and Mental Health
Neurotransmitters have very important roles when it comes to moods. You may have heard of serotonin that has been linked with poor moods and depression when serotonin levels are low. The brain uses the amino acid tryptophan to produce serotonin, a neurotransmitter mostly responsible for feelings of well-being and happiness.
Several medications prescribed for depression try to improve levels of serotonin. Likewise, food can be used to raise serotonin levels, but without the negative side effects that many medicines cause such as nausea, diarrhea, or even weight gain.
Recent evidence shows that 90 percent of serotonin receptors in the body are located not in the brain, but in the digestive system. Therefore, it is vital to maintain a healthy gut. Tryptophan can be found in plant-based foods such as pumpkin seeds, leafy greens. watercress, sunflower seeds, mushrooms, broccoli, soybeans, and peas.
12 Antidepressant Nutrients
In 2018, in a study published in the World Journal of Psychiatry the authors created an antidepressant food score by conducting a systematic review to derive a list of Antidepressant Nutrients. They compiled a list of twelve nutrients that are considered to have “antidepressant” roles in the body. They include:
Folate
Iron
Omega-3 fatty acids (EPA and DHA)
Magnesium
Potassium
Selenium
Thiamine
Vitamin A
Vitamin B6
Vitamin B12
Vitamin C
Zinc
Top Anti-Depressant Plant Foods
The top four plant foods with nutrients known to support mental health are leafy greens, cruciferous vegetables, lettuces and peppers.
Leafy Greens
Leafy greens are super nutritious and are especially high in folate, vitamin C, Vitamin B1, potassium, iron, magnesium, beta carotene, and various bioactive compounds. Examples of leafy greens to include in your diet include:
spinach
beet greens
watercress
mustard greens
turnip greens
2. Peppers
All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fiber. All colors of peppers have nutritional benefits, however, red peppers may have the higher antioxidant and phytonutrient levels due to their ripeness. Vitamin C can help to fight off depression and anxiety. They are a good source of phytochemicals such as flavonoids and lycopene which may offer protection against heart disease and cancer. Examples of peppers to include in your diet are:
Bell Peppers
Jalapenos
Serrano Peppers
3. Lettuces
Eating leafy greens may slow mental decline. Lettuce may help in lowering cholesterol levels, moderating sleep, reducing inflammation, controlling anxiety, and may provide a consistent supply of antioxidants. As a rule of thumb, the darker the leaf the more nutrient dense. Four main categories of lettuce include:
Romaine
Iceberg
Loose Leaf
Iceberg
4. Cruciferous vegetables
Cruciferous vegetables are nutritional powerhouses. They have many health benefits and are rich in compounds known as glucosinolates, which may help to fight cancer. Certain enzymes in cruciferous vegetables may help protect cell DNA from damage. The chemical chromium this is found in cruciferous vegetables may increase your body’s levels of brain chemicals related to positive feelings, energy and alertness. Some examples of cruciferous vegetables to include are:
cauliflower
broccoli
Brussel sprouts
kale
cabbages
argula
radish
More Tips to Support Mental Health
Add a wide variety of colorful plants to your diet. More color, more nutrients.
Choose unsweetened fruits and vegetables over juices.
Add more fiber rich foods. More plants in your diet will naturally increase the fiber in your diet.
Add Whole grains and legumes which are high in fiber.
Include fermented and probiotics rich foods such as kefir, sauerkraut, pickles, miso, kimchi, etc.
Buy fermented and probiotic foods in the refrigerator section as these contain live active cultures.
Reduce sugar intake, by using less sugar and substitute with fruits like berries or cinnamon.
Avoid highly processed foods that are in high trans-fat, saturated fat, refined flours, and sugars which are linked to higher levels of inflammation.
To Sum It Up
The connections between what you eat and how you feel are strongly linked. Focusing on eating whole grains, vegetables, fruits, nuts, beans, legumes and seeds supports mood boosting benefits and may ward off depression. Ultimately, the benefits consuming a wide array of plant-based foods in your diet go far beyond improving your mood including reducing your risks for heart disease, diabetes and some types of cancers.
*If you are experiencing severe depression or other mental health issues, you may need additional therapies beyond food, if this applies to you, consult with your licensed healthcare provider.
Your gut is like the signaling hub for all of the other systems in your body. Hormones and gut health are naturally linked. When your gut microbiome is healthy and balanced, it is able to regulate the right levels of estrogen within your body, but when the gut is inflamed or out of balance, gut dysbiosis can drive the production of estrogen in either direction, disrupting the normal flow leading to estrogen related pathologies.
Why is Gut Health Important?
A healthy gut is important in order to keep your hormones in balance. In addition, your gut has many functions that are vital to your overall health. Some of its functions include:
Key player in your immune system function
Helps with the absorption of micro and macronutrients
Assist with the production and regulation of hormones and neurotransmitters
Contributes to regulation of estrogen levels in the body
Estrogens are made in the ovaries and in the adrenal glands. In women, estrogens help to regulate body fat, and are essential for your reproductive system, brain health, bone health and cardiovascular health. In men, estrogens help maintain libido and assist in the maturation of sperm.
Therefore, a healthy diverse gut is critical for hormonal balance. However, whenever there is gut dysbiosis, an imbalance of the gut bacteria in the gastrointestinal tract, these hormonal imbalances can be associated with health condition such as:
Pre-menstrual syndrome
Obesity
Metabolic Syndrome
Estrogen-related cancers (prostate and breast)
Infertility
Heart Disease
Mood disorders
Endometriosis
Unfortunately, your gut microbiome is delicate and can be knocked off balance easily by many different factors such as genetics, antibiotics, age, weight, diet. alcohol use , environmental pollutants, and more.
Signs of an Unhealthy Gut
There are many symptoms of an unhealthy gut that often can be misdiagnosed as something else. As always consult with your healthcare provider should you experience on-going symptoms.
Digestive issues (bloating, gas, diarrhea, or constipation)
Autoimmune conditions
Fatigue
Skin Irritation
Hormonal imbalance
Weight changes
Food Sensitivities
5 Ways to Improve Gut Health and Hormone Balance.
What can you do to improve your gut health and achieve hormonal balance? By incorporating simple and practical nutrition and lifestyle habits daily into your routine, you can improve your gut health and overall well-being.
1. Be mindful of what you put into your body.
What you eat plays a vital role in your gut health and hormone balance. Eating an array of colorful fruits and vegetables that are high in phytonutrients and fiber promotes microbial diversity in your gut.
Not to mention, prebiotics and probiotics play an important role in promoting gut health. They work in tandem together, optimizing gut health. Probiotics are a group of live, active microorganisms, with intended health benefits in the gastrointestinal tract, a.k.a your gut. Probiotics help to ferment, decompose, and digest the food you eat.
Plant-based Probiotics Sources includes:
Sauerkraut
Tempeh
Miso
Water kefir
Pickled Vegetables
Kombucha
Kimchi
Vegan Supplements
Prebiotic are components of non-digestible fibers such as inulin, oligosaccharides, and polydextrose that are found in plant based foods. Prebiotic sources:
Asparagus
Chicory Root
Garlic
Jerusalem Artichokes
Onions
Bananas
Beans
Flaxseed
2. Be mindful of antibiotic use.
Antibiotics can be life-saving, however, according to the NIH, antibiotic use leads to gut microbial dysbiosis-associated diseases. In addition, excessive antibiotic use may also cause damage to your liver. Therefore, when antibiotic use is needed, it may be beneficial to take probiotics during the course of antibiotics therapy, however, it may be best to take several hours apart from the antibiotic. It is also recommended to take probiotics after a course of antibiotics to help restore some of the healthy bacteria that may have been killed during antibiotic therapy. Consult with your healthcare provider and/or dietitian for guidance on the use of probiotics while taking antibiotics.
3. Be mindful of your environment.
Estrogens are prevalent in the environment. Xenoestrogens which are synthetic (man-made) chemicals that mimics estrogen, disrupts your endocrine system, and interferes with your body’s ability to excrete estrogen. Xenoestrogens are absorbed in the body and stored in your liver and fat cells which can disrupt the delicate balance of hormones. These chemicals can be found in common household products like fragrances, plastics, and pesticides. It is important to find ways to reduce or eliminate these toxic substances due to the impact it has on your health and the environment.
Phytoestrogens are compounds that naturally occur in plants and are found in foods such as tempeh, tofu, and edamame. Many people are concerned with whether or not phytoestrogens can cause breast cancer. The American Cancer Society has noted that human research hasn’t shown harm from eating soy foods- and that eating moderate amounts of soy foods appears safe, even for cancer survivors.
New research suggests that phytoestrogens in soy are selective and don’t have much effect on breast tissue. However, the question still remains as to whether or not phytoestrogens are beneficial or harmful to human health. The answer may be dependent on age, health status, and gut microflora.
4. Be mindful of alcohol consumption.
The U.S. Dietary Guidelines for Americans recommends that if alcohol is consumed, it should be in moderation. That is up to one drink a day for women and two drinks a day for men. Alcohol is addictive and when consumed in excessive amounts it can cause dysbiosis, thus having negative effects on your gut microbiome.
In addition, excess alcohol consumption can impair the liver and its ability to detoxify circulating estrogens and endocrine-disrupting chemicals, potentially increasing the risk for estrogens related cancers.
Not to mention, in large amounts, alcohol and its metabolites can overwhelm the gastrointestinal tract (GI) and liver and lead to damage both within the GI and in other organs. Specifically, alcohol and its metabolites promote intestinal inflammation through multiple pathways.
5. Be mindful of daily movement.
It is well documented the positive health benefits that exercise can have on your body. Not only can exercise improve your mood, support mental health, manage your weight, reduce your risk for heart diseases, it can also promote a healthy gut microbiome. Exercise is a great way to support liver detoxification, reduce the stress hormone cortisol, and lower levels circulating estrogen.
Yoga or exercises that stimulate your parasympathetic nervous system may also be beneficial to hormonal health. If you currently don’t have an exercise regimen, it’s never too late to start one. Try incorporating a little exercise every day or as tolerated. Small simple changes can yield significant results over time.
To sum it up
In summary, your gut is like your body’s engine. Finding the right combination of nutrition and lifestyle habits are key to optimizing your gut health and for your overall well-being. If you are struggling with your diet would like some guidance, book a free consultation http://www.corenutritionhw.com/services with me to see how my services can help you.
Now more than ever, it’s important to eat a healthy well-balanced diet. While there are many components to a robust immune system, nutrition plays a key role. Eating adequate nutrients as part of varied diet is essential for the health and function of all cells in the body, including your immune cells. Certain diets may better prepare your body from attack from microbes and unwanted inflammation. Particularly, plant-based diets and pescatarian diets have been associated with a reduced risk of developing moderate to severe COVID-19 and may help support a healthy immune system.
Micronutrients and The Immune System
Micronutrients influence and support every stage of the immune response and are essential to immune health. Deficiencies of micronutrients can have a negative impact on the health of your immune system causing immunosuppression which increases your susceptibility to infections. To support optimal immune function, adequate levels of micronutrients must be maintained. Getting adequate intakes in your diet from real food sources is essential for both the prevention and recovery from infections.
Vitamin D
Vitamin D “the sunshine vitamin” has several important functions. Some of the most vital functions is to regulate the absorption of calcium, phosphorus and facilitate immune system function. Vitamin D deficiency is associated with increased risk of autoimmune disease as well as increased susceptibility for infections. For most adults, vitamin D deficiency is not a concern. However, those who are obese, or have dark skin, and who are older than age 65 may have lower levels of vitamin D. Adequate intakes of Vitamin D supports your innate immune system and works as a pro-hormone which supports a healthy brain, metabolism, thyroid function, bone health, among other important functions. Not to mention, having sufficient vitamin D levels in your body may help you to fight COVID-19 or improve your health outcomes, if you become infected. Plant sources of vitamin D include:
Mushrooms
Fortified Soy Milk
Fortified Cereals
Fortified Orange Juice
Fortified Almond Milk
Fortified Rice Milk
A recent study published in the British Medical Journal revealed that vitamin D supplementation decreased the risk of respiratory tract infections by 50% in those that were deficient and in 10% of those with favorable vitamin D status.
Vitamin C
Vitamin C is a powerful antioxidant. It plays a significant role in immune defense by supporting cellular functions of both the innate and adaptive immune system. In addition, vitamin C supports several aspects of immunity, including growth and function of immune cells and antibody production. Clinical research suggest that low levels of vitamin C can lead to increased susceptibility to viruses, infection and compromised immune health. Food sources high in vitamin C include:
Sweet yellow peppers
Kiwi
Broccoli
Brussels Sprouts
Strawberries
Citrus Fruits
Zinc
Zinc is an essential nutrient and is required to activate certain immune cells. People who are deficient in zinc are at increased risk for impaired immune function as well as increased risk for infections such as pneumonia in certain age groups. By consuming a well-balanced varied diet, you can meet your daily zinc requirements. These five plant foods contain good sources of zinc.
Seeds
Tofu
Oats
Nuts
Beans
Legumes like chickpeas
There are certain groups that are at increased risk for zinc deficiency. If you fall within any of these groups, you may need to discuss the need for supplementation with your healthcare provider or registered dietitian. People who may need supplementation include:
Vegans or Vegetarians
People with gastrointestinal and other diseases
Pregnant and lactating women
Older infants who are exclusively breast fed
People with sickle cell disease
Alcoholics
Immune Supporting Foods & Polyphenols
Black & Green Tea
Both black and green tea contain polyphenols which supports a healthy gut microbiome and helps to bind viruses to reduce the ability for the virus to replicate. A Harvard research study determined that consuming 5 cups per day increased the virus-fighting compound, interferon, by ten times! Enjoy 1-2 cups of organic green or black tea per day as a nourishing way to unwind and possibly support upper respiratory health.
Ginger Root
Ginger has antimicrobial, anti-fungal, and antiviral properties. Ginger root supplementation has been shown to have anti-inflammatory and immune-supporting benefits. Ways to incorporate ginger root into meals include: grating it into stir-fry, simmering slices in water to make tea, adding to smoothies, and grating into soups.
Garlic
Garlic contains alliin and allicin, which are compounds that have antimicrobial properties. While there isn’t strong evidence on the impact of garlic on the immune system, the studies that have been conducted suggest garlic may stimulate the immune system and have antimicrobial actions as well as lower inflammation, cholesterol, and blood pressure. Be sure to discuss increased garlic use (or supplementation) with a healthcare practitioner if you are currently taking a blood thinner, insulin, or protease inhibitor. Quick and easy ways to include garlic into meals is by adding to chopped garlic when sauteing veggies like spinach, broccoli or kale or by adding in minced garlic to salad dressings.
Quercetin
Quercetin, a polyphenol derived from plants, is available in a wide variety of foods and has been shown to reduce the incidence and severity of upper respiratory tract infection symptoms. Studies suggest that quercetin may also help reduce inflammation. When combined with vitamin C, quercetin may provide additional immune-supporting effects. Food sources include:
apples
berries
capers
grapes
onions
tomatoes
green and black teas
citrus fruits
kale
5 Ways to Help Support a Healthy Immune System
While the food choices you make are a significant factor that impacts your health, there are other lifestyle habits that can promote a healthy immune system too which includes:
Maintaining adequate fluid intake. Adequate hydration is a key component to supporting your body’s immune system.
Limiting caffeine intake and alcohol. Too much of either may disrupt your gut microbiome.
Stress management. Chronic stress can weaken the immune system and cause a pro-inflammatory response.
Physical activity. Exercise acts a modulator for the immune system and causes anti-inflammatory cytokines to be released.
Quality sleep. Quality sleep supports a healthy immune system and may reduce your risk for chronic diseases.
There are many quercetin supplements out on the market. However, the best way to boost your intake is through whole foods that are rich in quercetin like red onions, capers, organic tomatoes, and kale into your daily diet. As always, it is best to consult with your healthcare provider before adding any supplements into your diet.
Need some guidance on how to improve your immune health with nutrition and lifestyle habits? Schedule a free consultation at http://www.corenutritionhw.com/services
There are so many different diets out there that claim to help with weight loss and disease prevention: low-fat, low-carb, ketogenic, paleo, whole 30, vegetarian, vegan, DASH, Mediterranean, MIND, etc. With so many choices, how do you know which one is right for you?
What is intermittent fasting?
You may be used to eating three meals every day, plus snacks. That’s pretty common. With intermittent fasting you can essentially eat how much of whatever you want—but here’s the catch: you have to stay on schedule. With intermittent fasting there are scheduled periods of time when you can eat and others when you have to fast. Unlike most other diets, intermittent fasting tells you when to eat, not what to eat.
Most diets that help achieve weight loss work by reducing the number of calories consumed. Intermittent fasting does the same thing, but in a different way. This way of eating significantly limits calories (requiring fasting) for certain durations of time (intermittently), while allowing little or no restrictions the rest of the time.
Here are a few different approaches to intermittent fasting:
Time-restricted feeding—Having all of your meals during an 8-to-12-hour window each day, drinking only water the rest of the day.
Alternate day fasting—Eating normally one day but only a minimal number of calories the next; alternating between “feast” days and “fast” days.
5:2 eating pattern—Consuming meals regularly for five days per week, then restricting to no more than 600 calories per day for the other two. This happens by eating very little and drinking only water on those two fasting days.
Periodic fasting—Caloric intake is restricted for several consecutive days and unrestricted on all other days. For example, fasting for five straight days per month.
It is important to note that going for long periods of time 24, 48, 72 hours of fasting periods are not necessarily better for you and may actually be very dangerous. In addition, going for too long without eating may encourage the body to start storing more fat in response in starvation.
Benefits of intermittent fasting
Studies show that intermittent fasting can promote weight loss. However, when it comes to weight loss, intermittent fasting seems to work just as well—not better—than other diets.
Research suggest eating this way suppresses appetite for some people by slowing down the body’s metabolism. With a smaller appetite, you simply eat less and that is going to help you lose weight. Other people who try intermittent fasting struggle with hunger and are much more uncomfortable during the fasting days. As a result, those who struggle with hunger during fasting may overeat during periods of eating.
Most of the research on calorie restriction and intermittent fasting have been conducted in cells (e.g., yeasts), rodents, and even monkeys. Some, but not all of these studies show it may help to increase exercise endurance, support immune function, and increase longevity. Intermittent fasting may also support the body’s ability to help resist some diseases like diabetes, heart disease, certain cancers, and Alzheimer’s.
When it comes to clinical studies on intermittent fasting, most have been pretty short—a few months or less. What we know so far is that it may help reduce markers of inflammation like C-reactive protein, diabetes, blood glucose levels, insulin sensitivity, and help to reduce high blood pressure and cholesterol.
Other research supports the beneficial effect that intermittent fasting has on sleep cycles and the gut microbiome. Fasting gives the gut microbes a period of rest time and improves and maintains the population of good bacteria.
Overall, research on the effect of intermittent fasting on people’s health is still emerging as to whether it is beneficial for weight loss and disease prevention.
How does intermittent fasting affect overall health?
Naturally, our bodies have survival mechanisms allowing us to adjust to periods of fasting. This has been necessary, as throughout history, humans have endured many periods where food was scarce.
What happens when we don’t take in sufficient calories is that our body starts using up stored carbohydrates called glycogen. The liver stores enough glycogen to last about 12 to 16 hours before it runs out of fuel. Beyond 16 hours, the body switches fuels and begins to use fat as an energy source.
This is when your metabolism shifts from a carbohydrate-burning state to a fat-burning state. Some of the fat is used directly as fuel, while some is metabolized into biochemicals called ketones. This new fat-burning metabolic state is called ketosis. The state of ketosis brings on other changes throughout the body. It’s these changes that are thought to underlie some of the health benefits seen with intermittent fasting.
Ketones are a more efficient source of energy for our bodies than glucose. They help keep many of our cells working well even during periods of fasting. This is particularly true for brain cells and this may be part of the reason some animal studies show protection against age-related disease like Alzheimer’s.
Ketones may also help to ward off some cancers and inflammatory diseases like arthritis. They are also thought to reduce the amount of insulin in the blood which may help protect against type 2 diabetes. On the other hand, too many ketones may be harmful, so more research is needed to better understand the links between fasting, ketones, and health.
Before you start intermittent fasting
Before considering intermittent fasting, you should understand that there are certain health conditions that can make it dangerous. For example, if you have diabetes you need to eat regularly to maintain your blood sugar levels, therefore, fasting is not recommended. Also, if you’re taking certain medications like diuretics for high blood pressure or heart disease, intermittent fasting increases your risk for electrolyte abnormalities.
Intermittent fasting is also not recommended for anyone who is under 18, has a history of eating disorders or anyone who may be pregnant or breastfeeding.
Some people who restrict their calories or start intermittent fasting may experience side effects which includes fatigue, weakness, headache, reductions in sexual interest, and a reduced ability to maintain body temperature in cold environments.
Beyond the health risks and side effects, fasting is simply hard to do voluntarily—especially when it’s for two or more days. As a result, some people may have a natural tendency to indulge too much on their “feast” days which can negate some of the benefits of fasting.
According to the National Institutes of Health, “More research will be needed to determine the long-term impact of the diet on human health and provide information on when and how such a diet might be applied.”
As with all major dietary changes, be sure to discuss it with a registered dietitian nutritionist or your healthcare professional before making significant changes to your diet. `
Intermittent fasting can be hard. If you choose to try IF, one suggestion that may be helpful is having a social support network—especially for those days when you’re fasting, Even though the idea of intermittent fasting is to restrict when you eat, not what you eat, the quality of your food choices matters because you still need your essential nutrients.
To sum it up
The main goal in dietary changes should be to create sustainable nutrition and healthy lifestyle habits that will help you meet your health goals and promote optimal wellness. Whether you’re looking to lose weight or prevent disease, support immunity, or improve your gut health, I recommend choosing a pattern of eating that is enjoyable, sustainable and practical for you.
It’s important to remember that one particular diet or eating pattern that helps some people may not have the same effect on everyone. Considering all the different diets that there are to choose from, you may find it frustrating trying to figure out which one will work best for you.
If you need some guidance in deciding which eating pattern will be most practical for you, schedule a free discovery call with me to see how my programs can help you optimize you health and reach your health goals.
References:
Harvard Health Publishing. (2017, January). Any benefits to intermittent fasting diets? Retrieved from
NIH National Center for Advancing Translational Sciences. (2018, August). NCATS-Supported Study Shows Eating Before 3 p.m. Can Improve Health. Retrieved from
Your gut and brain are interconnected more than you probably realize. New research is proving that there is a communication system between your gut and your brain called the gut-brain axis. Recent studies show that your brain affects your gut health and your gut may affect your brain health.
Imagine if eating differently could elevate your moods or improve your brain and mental health. It can. Or, if reducing stress can also reduce gut symptoms. It does.
Sounds interesting? Learn about the gut-brain axis and how you can leverage this new research to improve your gut and brain health.
Your gut is (partially) controlled by your brain
Gut disorders can cause pain, bloating, or other discomfort. They impact over 35 percent of people at some point in life—affecting women more than men. Many times, these gut issues don’t have an apparent or easily diagnosable physical cause, so they can be difficult to treat and find relief from.
We know that our brains control some of our digestive processes. For example, research has found that even thinking about eating can cause the stomach to release juices to get itself ready for food. Your gut is also sensitive to emotions. You may recall a time when you felt anxious and nauseous or felt “knots” or “butterflies” in your stomach.
Several studies show that stress may be an important—often overlooked—reason for gut issues. According to Harvard Health, “Stress can trigger and worsen gastrointestinal pain and other symptoms, and vice versa.”
This is why it’s so important to look at your stress and emotions if you have gut issues. Many studies have found that stress reduction techniques can lead to greater improvement in gut symptoms compared to conventional medical treatment alone.
Now, let’s look at a bit more of the biology behind the gut-brain axis.
Your nervous systems
There are two main parts of your “main” nervous system. One is the part that we can consciously control, like when we move our muscles to walk around, chew our food, or swim laps.. This is called the somatic nervous system.
The other part of our nervous system controls all of those things that we can’t control, but need to survive. These include processes that happen automatically in the background: breathing, heart beating, sweating, or shivering. This part of the nervous system is called the autonomic nervous system because it works automatically.
The autonomic system regulates our body’s functions by either speeding things up or slowing them down. When things are sped up, like when our “fight or flight” reactions kick in, this is done by the sympathetic part. We feel this happening when we sense danger (real or not) and get stressed. Our heart beats faster and we breathe heavier. We’re preparing to fight or flee, so our body focuses on ensuring our muscles get enough blood and oxygen to work hard.
Slowing things down, on the other hand, is done by the parasympathetic part. This happens when we’re relaxing or after the danger has passed and we start to calm down. Our heart, lungs, and muscles rest and our digestive systems do their jobs much better. In this phase, we’re secreting more digestive juices to break down food, we’re absorbing more nutrients, and we have lower levels of inflammation in our gut. That’s why this is called the “rest and digest” phase.
Both of these arms of the autonomic nervous system—the sympathetic and parasympathetic—interact with the gut [GI tract/digestive system]. This means that when our body is stressed we can experience gut symptoms and when we’re relaxed our digestion does what it’s meant to do.
Your gut is your “second brain”
In addition to your “main” nervous system, your gut has its own nervous system called the enteric nervous system. The enteric nervous system spans your whole digestive tract from your esophagus, along your stomach, intestines, and colon. This nervous system is sometimes referred to as the “second brain” because it works in the same way that the “main” one does. It has 100 million nerve cells (called neurons) that communicate with each other using biochemicals called neurotransmitters.
Your enteric nervous system gets input from both the sympathetic and parasympathetic nervous systems, so it can speed up or slow down when it has to. It also has a “mind” of its own and can function independently of them.
This complex system is important because of how complex our digestive processes are. For example, after we eat, the neurons in our enteric system tell the muscle cells of the stomach and intestines to contract to move food along to the next part. As our gut [GI tract/digestive system] does this, our enteric nervous system uses neurotransmitters to communicate with the central nervous system.
Your enteric nervous system is also very closely linked to your immune system. This is because a lot of germs [bacteria/pathogens] can enter the body through the mouth and end up in the gut. You have a large immune presence there to help fight them off before they become a larger problem and infect other parts of the body. The cells of the immune system provide another path for the gut to communicate up to the brain. They relay information like when they detect an infection or when your stomach is bloated, so your brain knows, too.
Even the friendly gut microbes (gut microbiota) that help us digest and make certain nutrients play a role in communicating with the brain. They make neurotransmitters, some of which are known to influence our moods.
The gut-brain axis
This intimate and complex connection between your gut and brain is called the gut-brain axis. And we now know that the signals go in both directions: from your brain down to your gut, and from your gut up to your brain.
This is where we see the link between digestive issues and brain, stress, and mood issues.
When someone is stressed enough that they get into the “fight or flight” reaction, digestion slows right down to allow the muscles to fight or flee. The same physical reaction appears whether the stress is from a real threat or a perceived one. This means that your body reacts the same whether you’re facing a real life-threatening situation or whether you’re super-stressed about a looming deadline. This disruption of the digestive process can cause pain, nausea, or other related issues.
Meanwhile, it’s known that experiencing strong or frequent digestive issues can increase your stress levels and moods. People with depression and anxiety have more GI symptoms, and vice versa.
How stress and emotions affect your gut
Because of these strong connections between the gut and brain, it’s easy to see how stress and other emotions can affect the gut. Things like fear, sadness, anger, or feeling anxious or depressed are often felt in the gut [GI tracts/digestive systems]. When they cause our digestive systems to speed up (or slow down) too much, this can influence pain and bloating. It can also allow germs to cross the lining of the gut and get into the bloodstream, activating our immune systems. It can increase inflammation in the gut or even change the microbiota.
This is why stress and strong emotions can contribute to or worsen a number of gut [GI/digestive] issues such as Crohn’s disease, colitis, irritable bowel syndrome (IBS), gastroesophageal reflux disease (GERD), or food allergies or sensitivities.
Then, these gut issues are communicated to the brain, increasing the stress response and affecting our moods.
This loop of stress and gut issues and more stress and more gut issues becomes a vicious cycle.
New research shows that changes to the gut’s inflammation or microbiome can strongly affect many other parts of the body as well—not just the brain and mood. They’re also associated with depression and heart disease.
How to eat and de-stress for better gut and brain health
What you eat can have a huge impact on your health. This is particularly true when it comes to the microbiome. Your gut health improves when you eat a higher-fiber, more plant-based diet. That’s because it provides your friendly gut microbes with their preferred foods so they can grow and thrive. Probiotic foods that include health promoting bacteria are also recommended. Reducing the amount of sugar and red meat you eat can also help. These can lead to a healthier microbiome by helping to maintain a diverse community of many species of microbes to maximize your health. They can also lower levels of gut inflammation, as well as reduce the risk of depression and heart disease.
For better gut and brain/mental health, eat more:
Fruits and vegetables
Nuts and seeds
Whole grains
Yogurt
Sauerkraut
Eat less:
Sugar
Red meat
What about stress? Evidence suggests that some stress reduction techniques or psychotherapy may help people who experience gut [GI/digestive] issues. They can lower the sympathetic “fight or flight” response, enhance the parasympathetic “rest and digest” response, and even reduce inflammation.
Some of the stress-reduction techniques I love and recommend are:
Meditation
Deep breathing
Mindfulness
Relaxation
Yoga
Prayer
Your gut, brain, and mood will thank you.
To Sum it Up
Our bodies are complex and interact with other parts on so many different levels. The gut-brain axis is a great example. Research shows that what we eat not only improves the gut and overall health, but also brain and mental health. Not to mention that several stress-reduction techniques have been shown to reduce digestive illness and distress as well.
Want to learn how you can eat and de-stress to improve your gut and brain at the same time? Are you looking for a way to incorporate “mood foods” into your diet? If so, schedule a free consultation https://www.plantfedlife.com/services to learn more.
References
Cleveland Clinic. (2016, October 6). Gut-Brain Connection. Retrieved from
Before we dive into what a leaky gut is, let’s discuss the gastrointestinal system also known as your gut. Your gut or gastrointestinal system can be up to 30-feet in length in adults and is a muscular tube that begins at your mouth and ends with you going to the bathroom.
It is a massive and complex system that has multiple functions. It takes the food you eat and breaks it down food into small digestible pieces, keeps it moving through the gut, absorbs water and nutrients, and keeps out toxic substances. Research suggest that these essential gut functions are interconnected throughout your body and can have an effect on everything from your heart to your brain.
Your gut is lined with millions of cells, side by side in a single layer. Those intestinal cells help your body to absorb what it needs from foods and drinks. It acts as a guard allowing in what your body uses and keeping out the rest which ends up as waste. This ability to carefully allow some things in your gut to be absorbed while keeping harmful substances out is only possible if the cells are working correctly and physically joined tightly together creating “tight junctions”.
Leaky gut happens when the tight junctions become disconnected or loose. The cellular barrier becomes irritated and weakened, allowing tiny holes to appear. These tiny holes allow harmful substances that normally would not enter bloodstream get into the bloodstream. Things such as food particles, waste products, and bacteria.
When these harmful substances get into the bloodstream your immune system is triggered to start fighting them. Similarly, to how your immune system starts fighting the cold virus and causes inflammation. This immune reaction is normal and is vital to keeping you healthy.
Do you have a Leaky Gut?
The symptoms of leaky gut can be like those of other commonly known digestive conditions like inflammatory bowel disease, celiac disease, and Crohn’s disease. Symptoms can vary, including issues like diarrhea, constipation, cramps, bloating, food sensitivities, or nutrient deficiencies.
When harmful substances have been absorbed into the bloodstream which travels throughout your body, symptoms can vary and appear anywhere. Studies show that leaky gut may cause symptoms such as fatigue, headaches, confusion, difficulty concentrating, joint pain, or skin problems like acne, rashes, and eczema. Leaky gut is also linked with diabetes, polycystic ovarian syndrome, liver disease, chronic fatigue syndrome, and autoimmune diseases such as lupus and multiple sclerosis. Leaky gut may also be linked anxiety and depression as well.
Unfortunately, it is very difficult to diagnose leaky gut, or how leaky it is. Although, there are some biomarker tests, there isn’t a reliable diagnostic test available currently. So, it is difficult to diagnose whether your symptoms are from leaky gut, or whether leaky gut is a symptom of another health issue.
What causes Leaky Gut?
It is not clear what exactly causes those bonds or “tight junctions” to loosen and result in tiny holes in the gut barrier. Leaky gut may in part, be due to your genetics. It may also be caused from certain medications or gut infections. Leaky gut can be linked to eating a diet that is low in gut friendly fiber. Fiber is an important part of maintaining a healthy gut. Adults should be eating 25-30grams of fiber per day.
However, the average adult in the United States consumes only 15 grams of fiber per day. Leaky gut can also be from consuming too much added sugar and saturated fat. Leaky gut may even result from stress or imbalance in the variety and the numbers of your gut-friendly microbiota. As you age, your cells can become more susceptible to damaged and may heal slowly, including the cells that line your gut, which may weaken the gut barrier.
Nutrition for a Leaky Gut
If you suspect you have leaky gut you should consult with your healthcare provider, or a gastroenterologist. In the meantime, it may be helpful for you to eat a more gut-friendly diet. Implement more foods rich in gut-friendly probiotics and fiber which is a prebiotic. These include:
Yogurt or kefir
Fermented foods (kimchi, sauerkraut, and miso)
Fruits and Vegetables (berries, oranges, broccoli, carrots, and zucchini)
Nuts and Seeds (walnuts, cashews, and chia seeds)
Whole grains (oats, corn and quinoa)
If you’re just starting to increase your fiber intake, increase fiber slowly over several days or weeks because a sudden increase in fiber can cause gas, bloating, and other gut discomfort. If you have IBS, talk to your doctor or discuss with a dietitian.
Regular exercise can help with the digestion process. It may be helpful for you to take a 15-20 minute, or longer, walk after you eat to help your food digest. You might be surprised how much better you may feel afterwards. Also, don’t forget the importance of managing stress, getting quality sleep and refraining from smoking.
If you plan on making changes to your diet and lifestyle, journaling may help to pinpoint the irritants that may be upsetting your gastrointestinal system.
Take Care of Your Gut
Leaky gut is an inflammatory condition that has been linked to metabolic disorders, autoimmune conditions, and even mental health. There is not a definitive diagnostic test at this time to know for sure if you have leaky gut or not. If you have symptoms that suggest a leaky gut, you can incorporate a more gut-friendly foods into your diet as listed above.
It is recommended to reduce alcohol consumption, avoid processed foods, and any foods that you may be allergic or have sensitivities to. Incorporate foods and drinks that are high in gut-friendly probiotics and fiber.
A well -balanced diet, regular exercise, stress management, good quality sleep, and a healthy environment are all great lifestyle strategies to promote gut health and overall health. If you’d like to learn how transform your gut health, book your free consultation today.
Leech, B., Schloss, J. & Steel, J. (2019). Association between increased intestinal permeability and disease: A systematic review. Advances in Integrative Medicine. 6(1), 23-34. https://doi.org/10.1016/j.aimed.2018.08.003
Mu, Q., Kirby, J., Reilly, C. M., & Luo, X. M. (2017). Leaky Gut As a Danger Signal for Autoimmune Diseases. Frontiers in immunology, 8, 598. doi:10.3389/fimmu.2017.00598
US Department of Health and Human Services and US Department of Agriculture. (2015). Dietary Guidelines for Americans 2015-2020, eighth edition. Appendix 7. Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations. Retrieved from
