Gut health impacts your mental health and overall wellbeing

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You’ve heard the saying “you are what you eat,” but have you ever considered that your gut health and mental health are connected? It turns out that there is a close relationship between the two. The gut-brain connection, or the ‘gut-brain axis’ as it is sometimes called, has been studied for decades. Let’s explore how your diet and lifestyle can impact your mental health.

What Is the Gut Brain Axis?

The gut brain axis, also known as GBA, is a communication system between our digestive system and our central nervous system. This relationship is bi-directional; meaning that both the brain and the gut affect each other. For example, stress can cause changes in digestion and can cause physical symptoms such as cramping or diarrhea. Or maybe you can think of a time when your kid has woke up with a tummy ache in the morning when they are worried about taking a test at school or having trouble with a friend. On the other hand, food allergies and sensitivities can lead to anxiety and depression due to inflammation in the body. Did you know that 95% of serotonin is produced in your gut?! Serotonin is considered a mood stabilizer! It’s kinda a big deal.

Signs That Could Mean You Have a Gut Imbalance

Skin concerns- rashes, acne, eczema etc

Sleep Issues and fatigue

Unexplained weight changes

Having a depressed mood

GI Issues- gas, bloating, diarrhea, constipation, upset stomach

What Changes Can I Make To Improve My Gut Health?

It is important to include foods in your diet that feed the good bacteria in your gut (probiotics). Some examples of probiotic-rich foods include yogurt, kefir, sauerkraut, kimchi, miso soup, kombucha tea and tempeh. Eating these types of foods on a regular basis will help keep your gut healthy and improve your overall health. Additionally, including prebiotic rich foods such as onions, garlic, leeks, bananas and apples will help nourish beneficial bacteria in your gut which helps with digestion and may boost your immune system as well. If you don’t regularly consume these foods, taking a supplement is an easy way to keep your gut happy. This is my favourite supplement to support my gut health. It has both prebiotics and probiotics plus digestive enzymes- and you don’t have to refrigerate it so it’s easy to keep the routine no matter where you are.

What Foods Take Away From Gut Health?

Some foods should be avoided if you want to improve your gut health. I try avoid processed foods high in saturated fats because they can contribute to inflammation which has been linked to anxiety and depression. If you’re not sure what foods are processed- ask yourself this question when looking at food labels-

“Would I find this ingredient in my grandma’s kitchen?”

If the answer is no- it’s probably a processed food! Do as much of your shopping from the perimeter of the grocery store or at a local market as you can. I think easy way to think about is the outside of the store is from the great outdoors.

Additionally avoiding artificial sweeteners can help reduce bloating and indigestion since they are not easily digested by our bodies. Lastly try to limit alcohol consumption- I know, I know- I love a great glass of red too! Reducing or taking a break from your favourite bevvy- even for a month- can make a difference. Although it might be tempting to reach for a glass of wine after a long day or week – doing so too often could disrupt digestion leading to an imbalance of beneficial bacteria in the gut which could lead to changes in mood or behavior over time.

Remember- this doesn’t have to be all or nothing! Start small- if you don’t currently cook many meals at home- start with one or two dinners a week. If you have a sweet tooth, opt for cane sugar, maple syrup, honey or stevia to satisfy your craving. Small changes over time will lead to long-term, sustainable habits.

Add Mindfulness Into Your Day

Earlier, we’ve talked about foods and supplements but let’s also talk about mindfulness to reduce stress. Here are simple mindfulness tools you can do in ten minutes or less:

Spend time in nature
Listen to birds- real or recorded (there’s an actual study about this- check out the study here
Keep a gratitude journal
Call a friend
Do a random act of kindness
Visualize something you’d like to have or do in your life
Share a hug
Journal out your thoughts and feelings
Do some breath work

For more ideas to improve your self love game- read this post on self care tips

Make Your Move

When it comes down to it – our mental health really does start with what we consume! Clearly, mproving your gut health will have a big impact on your overall health and well-being and it can be easy. Start small- choose one or two changes you can start implementing today. So when life throws some curveballs at you – remember that taking care of yourself starts from within! A balanced diet full of nutrient dense wholefoods is a great place to start!

If you’re looking for a structured program complete with recipes, education and personal support from me- click the button below!

I want to improve my gut health!

References

https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection

https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5526216/#:~:text=95%25%20of%20the%20body%27s%20serotonin,%2C%20paracrine%2C%20and%20endocrine%20actions.

Improve Your Gut Health- Small Changes, Big Wins