Feeding your Gut
Did you know that gut health has one of
the biggest impacts on our mental health? The conversation around mental health
has become more and more prevalent over the last 10 years with the rise of
social media, which has become both a drain on our mental health as we compare
ourselves to others 1000s of miles away and a means of broadening and
highlighting around mental health. The importance of mental good health has
only been emphasised since the onset of the COVID-19 pandemic. But amongst all
the mindfulness and the work-life balance chatter is one often overlooked fact
- the importance of our gut health in maintaining our mental health, and not
just because eating healthily is good for us.
What makes the gut so special?
Our gut microbiome is often referred to
as our ‘second brain’ and with good reason. The gut contains approximately 500
million neurons (nerve cells) which are connected to the neurons in your brain
through your nervous system. The vagus nerve is one of the biggest nerves that
connects your gut to your brain, and signals are sent in both directions to
allow both organs to communicate with each other. The neurons, alongside the
millions of microbes that live in your gut help to maintain that communication.
The microbes in the gut also produce neurotransmitters that have a huge effect
on the way that the brain operates, such as serotonin - which is known for its
impact on our mental health, particularly conditions such as depression and
anxiety.
What role do good gut health and nutrition
play in good mental health?
So, as we’ve looked at, gut health and
brain health are inextricably linked, to the point where it could be said that
gut health and brain health are one and the same. It is key that if we want to
achieve good mental health we must also achieve good gut health. While physical
activity, hydration, and eating a healthy, balanced diet have always been
recommendations for maintaining good mental health, research is now showing
just how important this is.
What can I eat to improve my gut
health?
Beyond the generic ‘eat healthy’
advice, there are plenty of foods that the gut microbiome loves, that provide
all the required nutrients to keep it working optimally, and therefore keep the
brain healthier and happier than ever. These include:
- Yoghurt: Live yoghurt is one of the best
sources of probiotics and other good bacteria which support your gut
microbiome. Yoghurt drinks contain an even higher number of live bacteria
than your typical natural or dessert yoghurt. It is worth being
aware that they often have as much sugar as your standard yoghurt in them,
so this may be worth factoring in when planning your meals and trying to
balance your diet to meet the recommended daily sugar allowance.
- Ginger: Fresh ginger is great at encouraging
stomach acid production, which in turn means that food can keep moving
through the gut. As an added bonus, it’s also great for boosting your
immune system - the amino acids, minerals and enzymes in ginger help to
strengthen your defences and stimulate your vitamin B12 production as
well.
- Garlic: Garlic has antifungal and
antibacterial properties which help to keep the ‘bad’ gut bacteria at bay,
balance yeast levels in the gut, and fuels ‘good’ gut bacteria to work the
best that they can, while also helping to heal the gut.
- Olive Oil: Used in salad dressings and cooking
as far back as ancient times, olive oil is known to be full of fatty acids
and polyphenols, which gut microbes love, and which help reduce gut
inflammation and indigestion. Olive oil helps encourage the gut to produce
the short-chain fatty acids that impact the ways in which the brain works,
making it as good brain food as it is gut food.
Photo by Sara Cervera: Photo by Sara Cervera on Unsplash
Photo by Scarlett Alt: Photo by Scarlett Alt on Unsplash
- Fermented foods: Of course, if you’ve been
paying attention to wellness trends in the last few years, you know that
the interest in fermented foods is on the rise. With items such as
kombucha (fermented tea) and kefir skyrocketing into the mainstream and
becoming trendy, it is important to understand why, and how vital they are
for our gut and brain health. This is because fermented foods, which also
include things like sauerkraut and kimchi, contain probiotic bacteria
which are a result of the fermentation process, When introduced to your
intestines, these probiotic bacteria, like those in yoghurt will only help
to strengthen and reinforce your gut and the health of your body and brain
by extension.
What else can I eat to improve my
mental health?
All these gut-friendly foods are
fantastic, and great for the gut, brain, and overall body health, but we can’t
talk about healing your brain through food without talking a little bit about
the other foods that promote good mental health, yet have less of a direct
impact on gut health as the foods listed above. Foods that are well known to
optimise your brain and help with mental health include:
- Fatty fish: Fatty fish like salmon or tuna are
rich in omega-3 fatty acids, which make up half of the acids found in your
brain. Omega-3 fatty acids can help to slow memory problems as we age, and
if found lacking, are a factor in the increased likelihood of depression.
- Dark chocolate: Yes, one of our favourite
treats is actually good for us. Dark chocolate (70% cocoa or greater)
contains flavonoids, which are antioxidant compounds that boost mental
clarity and focus. There’s also debate as to whether chocolate can
chemically make you feel happy, or whether it just tastes good, and
therefore makes us feel better.
- Complex carbohydrates such as wholegrain rice,
pasta, and bread are also very beneficial for good mental health - studies
have shown that those who eat moderate amounts of whole grains each week
have reduced feelings of anxiety. They contain minerals like folate and
iron, which help to boost disease prevention, fight cancer and your risk
of diabetes, and are one of the lesser discussed foods that your gut
loves.
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