THE GUT INSTINCT
Gut health has been a hot topic in recent years, and it turns out that the trillions of tiny microbes living inside us can have a big impact on your feels. Scientists have been uncovering fascinating connections between our gut bacteria and our mental health.
Picture this: You're about to take a leap of faith and approach a girl you like to ask her out. As you muster up the courage, you feel something bubbling up inside you. No it's not gas. It's butterflies. It's the kind of feeling that reminds you of the excitement of taking a leap into the unknown. Little do you know, those butterflies aren't just a product of your imagination. They are the messengers of your gut, communicating intuition and emotion directly to your soul. Stay with me.
Now, let's fast forward to a night out with your mates. It's 9:30 PM, and the group decides to extend the festivities to another place, deep into the night. But you feel something in your stomach again. No, it's not gas. It's like a tingling energy, an undeniable instinct not to proceed down the path you’re heading. You know deep down that if you go to the next spot, exhaustion and regret will be your friends in the morning.
So, against the grain, you make a bold choice. You trust your gut, and embrace the path that leads you home. The next morning arrives and you wake up feeling fresh and well rested. In that moment, you realise that your gut, your "second brain," has guided you wisely. These everyday life stories illustrate the special connection between your gut and your brain. Pay more attention to this connection, it will serve you well. When I’ve listened to it it’s saved me a lot of pain.
HOW THE SECOND BRAIN IMPACTS MENTAL HEALTH
Think of your gut as a bustling city with its own network of communication and intelligence. This city is known as the enteric nervous system (ENS), and it resides in your digestive system. Just like your brain, the ENS is made up of millions of neurons, the same cells that transmit signals in your brain.
Now, picture a busy highway that connects your gut city with your brain city. This highway is called the vagus nerve, which serves as a major communication channel between the two. Messages travel back and forth, allowing your gut and brain to exchange information and influence each other.
But communication is not the only similarity. Your gut also produces and releases neurotransmitters which are the chemical messengers that affect your mood and emotions like oxytocin (the love chemical). In fact, about 90% of serotonin (a neurotransmitter linked to happiness and well-being) is produced in the gut. Other neurotransmitters like dopamine and GABA, known for their roles in motivation and relaxation, are also produced there.
This gut-brain connection forms a dynamic pathway known as the gut-brain axis. This axis involves an ongoing dialogue between your:
- Gut microbiota (the community of microorganisms residing in your gut)
- Gut hormones.
- Immune cells.
- your brain.
These interactions have a significant impact on your mood, emotions, and overall mental well-being.
The gut microbiota, in particular, plays a crucial role in this relationship. The trillions of microorganisms living in your gut influence the production and availability of happiness chemicals like serotonin. They also produce metabolites that can directly affect your brain chemistry. An imbalance in the gut microbiota, caused by factors like stress, poor diet, or antibiotic use, can disrupt this delicate balance and potentially contribute to mood disorders like anxiety and depression.
To simplify the idea above: Imagine your gut microbiota as a diverse ecosystem, with different species of bacteria playing unique roles. When this ecosystem is in harmony, it supports a healthy mind and body. But when the balance is disrupted, it can have negative effects on your mood and cognitive function.
The good news is that you can nurture your gut health and support a more positive mood. One way is by consuming prebiotics, which are carbohydrates that serve as food for the beneficial gut bacteria. Foods like bananas, garlic, onions, and whole grains are rich in prebiotics. Probiotics, on the other hand, are live bacteria and yeasts that can be found in fermented foods like yogurt, sauerkraut, and kombucha.
Including these foods in your diet can help promote a healthy gut microbiota and potentially improve your mood. So, the next time you have a "gut feeling" or notice how your stomach reacts to certain situations, ask yourself if it's gas, then remember the incredible connection between your gut and your mood. Taking care of your gut health can contribute to a happier, healthier, and more balanced state of mind.
I've listed sources of healthy gut food below.
Prebiotic Sources:
- Chicory root: It's rich in inulin, a type of prebiotic fibre.
- Garlic: Besides adding flavour to your meals, garlic contains inulin and other prebiotic compounds.
- Onions: These contain a type of prebiotic fibre called fructooligosaccharides (FOS).
- Asparagus: It's a tasty vegetable that provides prebiotic benefits due to its high inulin content.
- Bananas: Ripe bananas contain resistant starch, a prebiotic that feeds beneficial gut bacteria.
Probiotic Sources:
- Yogurt: Look for yogurt that contains live and active cultures, such as Lactobacillus and Bifidobacterium strains.
- Kefir: This fermented milk drink is packed with various strains of beneficial bacteria.
- Sauerkraut: Fermented cabbage is a good source of probiotics, particularly Lactobacillus bacteria.
- Kimchi: A traditional Korean dish made from fermented vegetables, including cabbage and radishes, loaded with probiotics.
- Kombucha: A fermented tea beverage that contains probiotic cultures. Make sure to choose varieties with live cultures.
The majority of the bodily functions that regulate mood are located in the gut. If your gut health is garbage, your mental health doesn't stand a chance. Don't just read this, take action. Improve your diet, work on limiting garbage that only ruins your gut microbiome.
Always remember, you were born to be the hero of your story.
Free your outlaw.